Weight loss tips

A large gut increases your risk of developing diabetes, heart disease and other health problems.

Why your waistline matters



You may only need to make small changes to your lifestyle to maintain a healthy weight.

Obesity is linked to serious health problems and increases the risk of [type 2 diabetes](/health-library/conditions/diabetes-type2/#introduction) , [heart disease](/health-library/conditions/coronary-heart-disease) and cancers of the [breast](/health-library/conditions/breast-cancer-in-women) , [colon](/health-library/conditions/cancer-of-the-colon-rectum-or-bowel) and [prostate](/health-library/conditions/cancer-of-the-prostate) .

Most people who are overweight can blame their excess weight on eating more calories than they burn.

## Weight loss tips

You can reduce your risk of weight-related health problems by losing weight through eating more healthily and doing more physical activity.

Top weight loss tips:

- Download the NHS weight loss plan: [a 12 week diet and exercise plan (PDF, 5.2Mb)](https://www.nhs.uk/Tools/Documents/WEIGHT-LOSS-PACK/all-weeks.pdf).
- Cut down on calories by making simple [healthy food swaps](/nutrition/healthy-food-swaps) in your everyday diet.
- Increase your daily activity levels with these [10-minute workouts.](https://www.nhs.uk/live-well/exercise/10-minute-workouts/)
- Get tips on how to avoid temptation in [diet danger zones](/self-care/diet-danger-zones).
- Think healthy eating is expensive? It doesn't have to be. Learn how to [eat well on the cheap](/nutrition/cheap-food-shopping).
- For advice on how to stop piling the pounds back on, read about how to [lose weight for life](/nutrition/how-to-diet).


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## Why your waistline matters

Many doctors now believe that when it comes to your health, your waist measurement is important.

While knowing your body mass index (BMI) is a good way to work out if you're overweight, it doesn't tell the whole story.

BMI is a measure of how healthy your weight is for your height. You can work out what your BMI is by using this [BMI healthy weight calculator](https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/).

If you have a high BMI, you're likely to be carrying extra fat. But your health could be at greater risk depending on where you store that fat.

Having a large amount of tummy fat (compared to fat around your bottom or thighs) makes you more likely to develop diabetes and heart problems.

A healthy waist circumference for men is less than 94cm (37 inches), and for women it's less than 80cm (32 inches).

Find out more in [What's your BMI?](/self-care/body-mass-index-bmi)

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References

All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. View more details in our <a href="/safety" target="_blank" rel="noopener noreferrer">safety page</a>, or read our <a href="/legal/editorial-policy-principles" target="_blank" rel="noopener noreferrer">editorial policy</a>.

Article information

Losing weight and keeping it off isn't easy, but it has many benefits. (loss tips)

Losing weight and keeping it off isn't easy, but it has many benefits.