Health
Understand the risks linked to overweight, know what to avoid and what to favour, and why moving makes a difference.
Benchmarks: BMI and waist
| BMI | Waist (Male) | Waist (Female) |
|---|---|---|
| < 18.5 : Underweight 18.5–24.9 : Normal weight 25–29.9 : Overweight ≥ 30 : Obesity (class I) |
< 94 cm : Favourable waist 94–101 cm : Increased risk ≥ 102 cm : Substantially increased risk |
< 80 cm : Favourable waist 80–87 cm : Increased risk ≥ 88 cm : Substantially increased risk |
Another simple benchmark: a waist smaller than half your height (ratio < 0.5) is linked to lower risk. Indicative adult benchmarks (WHO / International Diabetes Federation).
Health problems linked to overweight
Type 2 diabetes and insulin resistance
Excess weight, especially around the belly, makes cells less sensitive to insulin. The pancreas compensates for a while, then wears out: bl…
Heart, blood pressure and cholesterol
Excess weight makes the heart work harder and promotes high blood pressure, higher triglycerides and "bad" cholesterol (LDL), and lower "go…
Joints, back and mobility
Every extra kilo adds load to the knees, hips and back. Over time this speeds up cartilage wear (osteoarthritis) and promotes lower back pa…
Sleep apnoea and fatigue
Excess weight, notably around the neck and belly, can obstruct breathing during sleep. Sleep apnoea causes snoring, micro-awakenings, persi…
Fatty liver and some cancers
Fat can build up in the liver (fatty liver disease), often with no symptoms. It can progress to inflammation, then fibrosis. Excess weight …
Why waist size matters
Belly fat (visceral fat) surrounds the organs and releases inflammatory substances. It is more harmful to metabolic health than fat on the …
Mood, energy and self-esteem
Weight and mental health influence each other: tiredness, pain and other people's looks weigh on mood, while stress or sadness can drive ea…
Foods to avoid or limit
Sugary drinks and fruit juice
Sodas, energy drinks, sweetened iced tea, syrups and even fruit juice deliver lots of liquid sugar, which is not very filling. A large glas…
Ultra-processed food and fast food
Crisps, savoury snacks, ready meals, nuggets, sugary cereals, industrial cold cuts: rich in calories, salt, sugar or fat and low in fibre, …
Sweets, pastries and sugary desserts
Chocolate, ice cream, pastries and cakes pack lots of calories into a small volume. The pleasure is real: the goal is not a ban but frequen…
Fried food, cold cuts and fatty sauces
Fat provides 9 kcal per gram, versus 4 for protein and carbohydrate. Fried food, cream or mayonnaise sauces, cold cuts and fatty cheeses pu…
Alcohol
Alcohol provides 7 kcal per gram with no useful nutrients. A glass of wine or beer is 80 to 150 kcal; several glasses add up fast, and alco…
Foods to favour
Vegetables and fruit: the foundation
Low in calories, rich in water, fibre, vitamins and minerals, they fill you up well. Aim for at least 400 g a day (about 5 portions), with …
Quality protein
Protein keeps you full longer and helps preserve muscle during weight loss. Put a protein source in every main meal. Good choices Fish (twi…
Whole grains and fibre
Wholemeal bread, oats, brown rice, wholewheat pasta, quinoa and legumes release energy more slowly than refined products and provide fibre.…
The good fats
The aim is not to cut fat out but to choose the right kinds: they are necessary, and very high in calories, so measure them. Favour Olive, …
Drink enough, mostly water
Water has no calories and sometimes helps tell thirst from hunger. Drink regularly through the day, more when it is hot or when you are act…
Physical activity
Why moving changes everything
Physical activity is not only about burning calories: it protects the heart, improves blood sugar and blood pressure, strengthens muscles a…
How much and what to do
Adult recommendations: at least 150 minutes a week of moderate-intensity activity (brisk walking, easy cycling), and up to 300 minutes for …
Starting gently
If you are sedentary or significantly overweight, start gradually to avoid injury and discouragement. A simple plan Weeks 1-2: 10 to 15 min…
Practical tips
A realistic pace
Losing 0.25 to 1 kg a week is generally considered a reasonable pace. Going much faster means losing muscle, feeling tired and regaining we…
Meal habits that help
Small habits matter more than strict diets. To try Eat slowly, seated, without a screen: fullness arrives after about 20 minutes. Serve on …
Sleep and stress
Sleeping under 6 hours disrupts appetite hormones (hunger goes up, fullness goes down). Chronic stress also pushes you toward fatty and sug…
When to see a professional
This site is a personal tracking tool, not medical follow-up. See a doctor or dietitian if You have a condition (diabetes, high blood press…