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Healthy Weight

A Balancing Act

Reaching and maintaining a healthy weight is good for your overall well-being and will help you get more out of life!

Balancing physical activity with a healthy diet will help you reach your weight goals. Your weight can be affected by:

  1. The amount of energy (kilojoules) you consume from eating and drinking.
  2. The amount of energy (kilojoules) that you use up through physical activity.

When the amount of energy (kilojoules) you get from food and drink is more than you use up through physical activity and daily activities, you may gain weight.

To lose weight, you can try things such as:

  • consuming healthy foods & drinks
  • being mindful of portion sizes
  • eating according to your physical activity levels and age
  • increasing your physical activity levels

Click on the below links to find your barriers to:

Waist Measurement

Fat stored around the middle puts you at greater risk of developing diseases such as heart disease and type 2 diabetes.

To find out if your lifestyle is impacting on your health, simply measure your waistline and refer to the table below. Read more about how to measure your waist circumference.

Health RiskWaist Measurement (cm)
  Men Women
Increased risk 94cm or more 80cm or more
Greatly increased risk 102cm or more 88cm or more

This is a guide only. Cut-off measurements for risk of chronic disease can differ between ethnic groups. Find out more information about ethnic specific values for waist circumference.

Body Mass Index (BMI)

You can use the Body Mass Index (BMI) to work out if you are underweight, overweight or at an ideal weight for your height. It is a useful tool, but keep in mind that it can be influenced by gender, age and ethnicity, so use it as a guide only.

Here’s how to work out your BMI:

If you reduce your food and drink intake by 100 kilojoules (kJ) every day; or burn an extra 100kJ of energy every day you will lose 1kg of body fat in a year!

Your weight (kg) / Your height (m)2  =  Your BMI 

Or use our online BMI calculator.

Underweight <18.50
Healthy Weight Range 18.50 - 24.99
Overweight 25.00 - 29.99
Obese 30 or more


Find more information here on achieving and maintaining a healthy weight or use the Get Healthy checklist to motivate you to keep on track.

You can get healthy now!

Talk to a Get Healthy Service Health Coach on 13HEALTH (13 43 25 84) or start your journey here!


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    • 63 Years Old
    • Get Healthy Graduate

    "My husband eats a lot better, not a lot of junk, but if he indulges I can say no and not let it worry me which makes me feel better in myself."

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    • 33 Years Old
    • Get Healthy Graduate

    "It was very hard to start but once you do it's too easy and now it's become part of my everyday life."

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    • 58 Years Old
    • Get Healthy Graduate

    "I have gone from being an overweight guy who didn't exercise, to now where I consider myself very fit, very healthy. This has turned my life around!"

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    • 50 Years Old
    • Get Healthy Graduate

    "One thing my health coach taught me was about calories, I am now very mindful of calories as well as 5 servings of fruit and vegetables... it's been a great learning experience."

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    • 56 Years Old
    • Get Healthy Graduate

    "It was very good having that person, it gave you some motivation and justification because if I hadn't done the right thing I was honest and told her, she didn't judge."

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    • 41 Years Old
    • Get Healthy Graduate

    "We do a lot more as a family now, especially with the kids... I am not embarrassed to get into a swimming costume, I feel more comfortable"

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