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Cancer Council supporter, basketballer Hollie Grima |
Many people don’t realise that being overweight or obese can increase the risk of some types of cancer, in addition to increasing the risk of heart disease and type 2 diabetes.
Having excess body weight has been linked to an increased risk of cancers of the bowel, kidney, pancreas, oesophagus and endometrium, as well as breast cancer (after menopause). It may also increase your risk of gallbladder cancer.
In fact overweight and obesity has been linked to 11% of bowel cancers and 9% of breast cancers.
Are you overweight?
Being overweight or obese means you have excess body fat. Being overweight is defined as having a Body Mass Index (BMI) over 25, or a waist measurement over 80cm for women or 94cm for men. Use a tape measure to find out your waist measurement (at the navel for men, and around the narrowest point for women).
Risk of Chronic Disease |
Waist Measurement (cm) |
|
Women |
Men |
Increased risk |
80cm or more |
94cm or more |
Greatly increased risk |
88cm or more |
102cm or more |
What's your Body Mass Index (BMI)?
Your BMI is a measure of your weight for height. Calculate your BMI by dividing your weight in kilograms by your height in metres squared.
UNDERWEIGHT (BMI less than 18.5)
You are under the optimum weight for your height. You could probably afford to gain a little weight, but you should discuss this with your General Practitioner as a first step.
HEALTHY WEIGHT (BMI between 18.5 and 25)
You have a healthy weight for your height. Eating a balanced eating pattern and leading a physically active lifestyle can help you to maintain a healthy weight.
OVERWEIGHT (BMI between 25 and 30)
You are over the optimum weight for your height. Being overweight is a risk factor for health problems such as some types of cancer. If you are concerned about being overweight you should talk to your General Practitioner or Dietitian as a first step. You can also look at the healthy weight tips section for ideas on how to maintain a healthy body weight.
OBESE (BMI more than 30)
You are well over the optimum weight for your height. Being obese is a risk factor for health problems such as some types of cancer. If you are concerned about being obese you should talk to your General Practitioner or Dietitian as a first step. You can also look at the healthy weight tips section for ideas on how to maintain a healthy body weight.
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How do I achieve or maintain a healthy body weight?
To maintain a healthy body weight, you need to balance the energy (kilojoules or calories) from food and drinks with the energy you use up from physical activity each day. You should focus on making moderate, realistic and life-long changes to your current eating and activity patterns.
To achieve and maintain a healthy body weight, the Cancer Council recommends you:
- Eat and drink according to your energy needs
- Make fruit, vegetables, cereals and other low fat foods the basis of your diet, and
- Be physically active at a moderate intensity (causes a slight, but noticeable increase in your breathing and heart rate) for at least 30 minutes on most, if not every day of the week. You can achieve this by doing three x 10 minute sessions in a day.
Avoid diets!
Diets don't work. Strict diets usually result in weight regain because you cannot keep them going. It is far better to make moderate changes that will last you for a lifetime.
Be realistic about the changes you make and do it gradually so you can stick to the improvements you make. You can still enjoy the treats you love occasionally. But keeping to a healthy eating plan most of the time will help you to look and feel good.
Tips to achieve and maintain a healthy weight
Where do you start? Choose one thing to change and set a goal and a timeframe
- Fruit and vegetable tips
- Healthy eating and cooking tips
- Use a spread like low fat mayonnaise or hummus instead of margarine or butter on sandwiches
- Listen to your body – only eat when you’re hungry and stop eating when you’re full
- Keep portion sizes moderate – use a smaller dinner plate or serve a slightly smaller amount than you usually do
- Eat slowly and wait 20 minutes before deciding if you need another helping – it takes this long for your brain to tell your stomach it’s satisfied
- Don’t skip meals, especially breakfast – you will only eat more later
- Use low fat cooking methods – grilling, steaming, poaching or baking. Use a non-stick frypan or a spray of oil when pan frying
- Healthy drinking tips
- Drink at least 2 litres of water each day. Thirst can disguise itself as hunger
- Watch your intake of soft drink, cordial and juice – these are high in sugar and energy. Replace with water, diet drinks or dilute juice and cordial
- Limit alcohol intake, if you choose to drink. Alternate alcoholic drinks with water
- Physical activity tips
Visit the measure up section of the website to find out more healthy weight tips.
