What Is a Healthy Weight?

Maintaining a healthy weight is one of the most important steps you can take to protect your long-term health. A healthy weight helps reduce the risk of cardiovascular disease, high blood pressure, type 2 diabetes and other chronic conditions. In addition, overweight and obesity are associated with an increased risk of several types of cancer, including postmenopausal breast, colorectal, endometrial, oesophageal, liver, kidney and pancreatic cancers.

Assessing Body Weight

Body Mass Index (BMI) is a useful tool for assessing weight in relation to height, although it does not directly measure body fat and should not replace an individual clinical assessment.

BMI is calculated by dividing weight (kg) by height (m²).

BMI Classification in Adults

  • Below 18.5 kg/m²: Underweight.
  • 18.5 to 24.9 kg/m²: Healthy weight.
  • 25 to 29.9 kg/m²: Overweight.
  • 30 kg/m² or above: Obesity.*

*Obesity can be classified into different categories according to BMI. Individual assessment should be carried out by a healthcare professional.

In addition to BMI, body fat distribution, particularly the accumulation of abdominal fat, also influences health risk.

If You Need to Lose Weight

If you are overweight or living with obesity, gradual and sustained weight loss is generally more effective and healthier than highly restrictive diets.

The goal should not be rapid weight loss, but rather the adoption of sustainable long-term lifestyle habits. As a general guide, losing between 5% and 10% of your initial body weight can provide significant health benefits. Support from healthcare professionals is recommended when needed.

Eating for a Healthy Weight

Weight management depends on the balance between the energy consumed through food and the energy used by the body.

However, not all calories have the same effect on fullness or nutritional quality. For this reason, it is important to focus not only on the quantity of food consumed but also on its quality.

General Recommendations

Fruit and Vegetables

Fruit and vegetables provide vitamins, minerals, fibre and beneficial bioactive compounds.

It is recommended to eat at least five portions of fruit and vegetables each day, choosing a wide variety of colours and types.

Wholegrains and Starchy Foods

Wholegrains, pulses and other foods rich in complex carbohydrates should form an important part of a healthy diet.

Examples include:

  • Wholemeal bread.
  • Brown rice.
  • Oats.
  • Wholewheat pasta.
  • Pulses.
  • Potatoes.

Wholegrain foods provide more fibre and are generally more filling than refined alternatives.

High-Fibre Foods

Fibre supports digestive health and helps promote a feeling of fullness.

Main sources include:

  • Pulses.
  • Fruit.
  • Vegetables.
  • Nuts.
  • Wholegrains.

Fish

Fish is an excellent source of high-quality protein. Oily fish also provides omega-3 fatty acids, which are beneficial for cardiovascular health.

It is recommended to include fish regularly as part of a balanced diet.

Meat

Lean meat can form part of a healthy diet.

However, it is recommended to:

  • Limit red meat consumption.
  • Avoid or reduce processed meats as much as possible, including cured meats, sausages, bacon and similar products.

Dairy Foods

Dairy products provide protein, calcium and other important vitamins and minerals.

Where appropriate and according to individual needs, lower-fat options may be preferred.

Fats

Fats are an essential part of a healthy diet, but it is important to prioritise unsaturated fats such as those found in:

  • Extra virgin olive oil.
  • Nuts.
  • Seeds.
  • Avocados.
  • Oily fish.

Trans fats should be avoided and saturated fats should be limited.

Added Sugars and Sugary Drinks

Sugary drinks and foods high in added sugars provide large amounts of calories with limited nutritional value.

Regular consumption can contribute to weight gain and should therefore be limited.

Salt

Excessive salt intake can increase the risk of high blood pressure and other health problems.

It is advisable to moderate salt intake and limit ultra-processed foods that are high in sodium.

Practical Tips for Healthy Weight Loss

Sustainable lifestyle changes tend to be more effective than restrictive diets.

Helpful strategies include:

  • Eating breakfast if it is part of your normal routine and helps control hunger throughout the day.
  • Eating mindfully and avoiding distractions such as television or mobile phones.
  • Planning meals in advance.
  • Drinking water regularly throughout the day.
  • Staying physically active.
  • Sharing your goals with family members or friends to increase support and motivation.
  • Getting enough sleep and managing stress.

Managing Portion Sizes

The amount of food you eat plays an important role in weight management.

The following strategies may help:

  • Use smaller plates.
  • Serve portions in the kitchen rather than placing serving dishes on the table.
  • Eat slowly and chew food thoroughly.
  • Wait a few minutes before taking a second helping.
  • Avoid eating directly from large packets or containers.
  • Fill a substantial portion of your plate with vegetables.

Listening to your body's hunger and fullness signals is an effective way to develop a healthier relationship with food.

Fast Food and Eating Out

Fast food and many restaurant meals are often high in calories, saturated fat, salt and added sugars.

They do not need to be completely avoided, but they should be eaten only occasionally as part of an overall healthy eating pattern.

When eating out, you may find it helpful to:

  • Choose dishes that include vegetables, pulses or fish.
  • Request smaller portions if available.
  • Share some dishes.
  • Choose water as your main drink.
  • Limit alcoholic drinks.
  • Choose fresh fruit as a dessert whenever possible.