Watching your waist
Your waist size can be a good indicator of your risk of chronic disease.
For men, a waist circumference of more than 94cm means an increased risk of chronic disease. A waist circumference of more than 102cm means a greatly increased risk of chronic disease.
The best way to reduce your waist size is to eat well and be physically active. Most weight gain is due to consuming more energy through food and drink than you expend through activity.
Tips for healthy eating
Follow the Australian Dietary Guidelines:
- to achieve and maintain a healthy weight be physically active and choose amounts of nutritious foods and drinks to meet your energy needs
- enjoy a wide range of nutritious foods from the 5 food groups every day and drink plenty of water
- limit intake of food containing saturated fat, added salt, added sugars and alcohol
- care for your food; preparing and storing it safely.
For easy ways to eat well check out our recipe ideas.
Tips for getting active
Getting at least 30 minutes of physical activity on most, preferably all, days of the week will give you health benefits (some physical activity is certainly better than none), but to maintain or reduce your weight you will probably need to do more. Remember, that it doesn't have to be strenuous to be of benefit. Finding simple ways in your day to get moving can lead to improvements.
- take the stairs
- get off the bus one stop earlier
- park your car a little further away from work or the shops
- walk to talk to colleagues at work rather than using phone or email
- go for a walk in the morning, at lunch, or in the evening
- take up a physically active hobby such as dancing, bush walking or sports
- where feasible, replace car trips by walking or cycling
- be as active as you can and think of simple ways of getting more physical activity into your day.
View other getting active tips.
Before you do physical activity, consider if you have:
- been inactive for a while
- heart disease (or if a close relative has heart disease)
- had major health problems—including conditions requiring regular medication, or a diagnosis of a chronic disease.
If any of these apply to you, or if you're unsure and want some advice, talk to your doctor before doing any physical activity. Your doctor can give help you form a strategy for improving your weight and waist. They may prescribe further lifestyle changes or medication. It's important to follow this advice and take medicines as prescribed.
Support
- Health and Wellbeing Queensland aims to improve the health and wellbeing of Queenslanders and reduce health inequities. Visit their website to review health and wellbeing programs available across Queensland.
- Healthier. Happier. aims to help you improve your overall health and wellbeing. The website provides lots of ideas and tools to help you make healthier lifestyle choices.