Measuring it is a way to check how much fat is on your belly. Having extra belly fat increases your risk of health problems such as heart disease and diabetes. For most people, the goal for a healthy waist is: footnote 1. People who are "apple-shaped" and store fat around their belly are more likely to develop weight-related diseases than people who are "pear-shaped" and store most of their fat around their hips.

To find your waist circumference , use a tape measure to measure around your body at the top of your hip bone. This is usually at the level of your belly button. The tape should fit snugly but not press into your skin. Body fat testing checks how much body fat you have.

It may be done to find out if you have too much or too little body fat. The test is one of the ways to measure healthy weight. People who are trying to become more fit and lose weight sometimes use the test to check for changes in their body fat levels.

Experts have different opinions about what is a healthy body fat range. Body fat recommendations are based on a person's age, sex, and activity level. When you take in more calories than you burn off, you gain weight.

How you eat, how active you are, and other things affect how your body uses calories and whether you gain weight. If you have family members who have too much body fat, you may have inherited a tendency to gain weight. And your family also helps form your eating and lifestyle habits, which can lead to obesity.

Also, our busy lives make it harder to plan and cook healthy meals. For many of us, it's easier to reach for prepared foods, go out to eat, or go to the drive-through. But these foods are often high in saturated fat and calories. Portions are often too large. Genes determine what features genetic traits you inherit from your parents.

They influence your weight by their effect on:. Food gives your body energy. Energy from the food you eat is measured in calories. This energy keeps your heart beating, your brain active, and your muscles working.

Your body needs a certain number of calories each day. After your body uses the calories it needs, it stores extra calories as fat. To lose weight safely, you have to eat fewer calories while eating in a healthy way.

Being active is one of the best things you can do to get fit and stay healthy. It helps you feel stronger and have more energy. It can help you lose fat, build muscle, and reach a healthy weight. Being active may also help you feel better, sleep better, and focus.

You might have heard that a certain diet plan helped another person lose weight. But that doesn't mean that it will work for you. It's very hard to stay on a diet that includes lots of big changes in your eating habits.

Having a lot of stress in your life can make it hard to focus on making healthy changes to your daily habits. So you're ready to set goals to get to a healthy weight.

That's great! Our thoughts have a lot to do with how we feel and what we do. If you need to make changes to get to a healthy weight, you may find it helpful to start paying attention to how you think about weight and what kinds of things you tell yourself about your weight.

When you shift your thinking to become more positive and helpful, you may be surprised at how much better you feel about your goals and your ability to achieve them. Here are some things to remember:. With time and practice, you can change what you say to yourself. You can learn to think in a healthy way even when you have setbacks.

Keep track of your weight. Tracking your weight can help you see how you're doing. It can inspire you to keep going and help you make a plan to avoid slip-ups. Hear from others. It can be hard to stay at a healthy weight, especially when fast food, vending-machine snacks, and processed foods are so easy to find.

And with your busy lifestyle, activity may be low on your list of things to do. But staying at a healthy weight may be easier than you think. Here are some dos and don'ts for staying at a healthy weight. The kinds of foods you eat have a big impact on both your weight and your health.

Reaching and staying at a healthy weight is not about going on a diet. It's about making healthier food choices every day and changing your diet for good. Healthy eating means eating a variety of foods so that you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy.

They keep your heart beating, your brain active, and your muscles working. On most days, try to eat from each food group. This means eating a variety of:. Choose healthy fats, such as nuts, seeds, avocado, fatty fish, and corn or olive oil.

Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay. If your favourite foods are high in fat, salt, sugar, or calories, limit how often you eat them. Eat smaller servings, or look for healthy substitutes.

Many people eat more than their bodies need. Part of staying at a healthy weight means learning how much food you really need from day to day and not eating more than that.

Even with healthy foods, eating too much can make you gain weight. Having a well-balanced diet means that you eat enough, but not too much, and that your food gives you the nutrients you need to stay healthy.

So listen to your body. Eat when you're hungry. Stop when you feel satisfied. It's a good idea to have healthy snacks ready for when you get hungry. Keep healthy snacks with you at work, in your car, and at home.

If you have a healthy snack easily available, you'll be less likely to pick a candy bar or bag of chips from a vending machine instead. Some healthy snacks you might want to keep on hand are fruit, low-fat yogurt, string cheese, low-fat microwave popcorn, raisins and other dried fruit, nuts, whole wheat crackers, pretzels, carrots, celery sticks, and broccoli.

A big part of reaching and staying at a healthy weight is being active. When you're active, you burn calories. This makes it easier to reach and stay at a healthy weight.

When you're active on a regular basis, your body burns more calories, even when you're at rest. Being active helps you lose fat and build lean muscle.

Try to be active for at least 2½ hours each week. It's okay to be active in blocks of 10 minutes or more. Any activity that makes your heart beat faster and keeps it there for a while counts.

A brisk walk, run, or swim will get your heart beating faster. So will climbing stairs, shooting baskets, or cycling. Even some household chores like vacuuming and mowing the lawn will get your heart rate up. Pick activities that you enjoy—ones that make your heart beat faster, your muscles stronger, and your muscles and joints more flexible.

If you find more than one thing you like doing, do them all. You don't have to do the same thing every day. Diets don't work. Diets are temporary.

Because you give up so much when you diet, you may be hungry and think about food all the time. And after you stop dieting, you also may overeat to make up for what you missed. Most people who diet end up gaining back the weight they lost—and more.

Remember that healthy bodies come in lots of shapes and sizes. Everyone can get healthier by eating better and being more active. Adaptation Reviewed By: HealthLink BC. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.

Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.

Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. We appreciate your feedback. Comments submitted through the form below can help us fix errors in page content, get rid of interface bugs, and update the HealthLinkBC website to better suit the needs of the people who use it.

To submit feedback about this web page, please enter your comments, suggestions, compliments or questions in the form below. To submit general feedback about the HealthLink BC website, please click on the General Feedback tab.

To submit general feedback about the HealthLink BC website, please enter your comments, suggestions, compliments or questions in the form below. To submit feedback about a specific web page, please click on the About This Page tab.

Please note that we are unable to provide general health information or advice about symptoms by email. For general health information or symptom advice, please call us at any time of the day or night.

For questions about food and nutrition, please click on Email a HealthLinkBC Dietitian. There are many ways you can add physical activity to your healthy lifestyle, no matter your age or activity level.

Ask us your physical activity question. If you have questions about physical activity or exercise, call or for the deaf and hard of hearing toll-free in B. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time.

You can also leave a message after hours. Email Physical Activity Services. If you have any questions about healthy eating, food, or nutrition, call or for the deaf and hard of hearing toll-free in B.

You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. Email a HealthLinkBC Dietitian. Print Feedback Email a link. Content Map Terms. Weight Management. Active for Health For Persons with Chronic Conditions General Health Arthritis Cancer Cardiovascular Conditions Kidney Conditions Lung Conditions Mental Health Conditions Metabolic Conditions Helping You Make It Happen.

General Health Arthritis Cancer Cardiovascular Conditions Kidney Conditions Respiratory Conditions Mental Health Conditions Metabolic Conditions Helping You Make It Happen. Infants, Children and Youth Child Who Is Overweight: Evaluating Nutrition and Activity Patterns Child Who Is Overweight: Medical Evaluation Eczema and Food Allergy in Babies and Young Children Feeding Your Baby: Sample Meals for Babies 6 to 12 Months of Age Finger Foods for Babies 6 - 12 Months Food Allergy Testing HealthLink BC Eating and Activity Program for Kids Healthy Eating for Children Healthy Eating Guidelines for Your Vegetarian Baby: months Healthy Eating Guidelines for Your Vegetarian Toddler: years Helping Your Child Who Is Overweight Interactive Tool: What Is Your Child's BMI?

Iron-Fortified Infant Cereal Recipes: Finger Foods For Babies and Toddlers Making Family Meals Enjoyable Mealtime and Your Toddler Parenting Babies months Recipes for Your Baby 6 - 9 Months Old Recipes for Your Baby 9 - 12 Months Old Reducing Risk of Food Allergy in Your Baby Snack Ideas for Preschoolers Specialized Formula Shortage Vitamins and Minerals for Toddlers Your Toddler: Nutritious Meals for Picky Eaters.

Activities for School Age Children Physical Activity Tips for Children Keeping Children and Teens Active Physical Activity for Youth Fitting in Physical Activity at College or University Preventing Injuries Physical Activity in Children: Get Children Involved.

Older Adults and Endurance Fitness Resistance Training Preventing Falls: Exercises for Strength and Balance Getting Older and Staying Physically Active Aging Well Videos Physical Activity Older Adults and Flexibility Preventing Falls. Black Cohosh for Menopause Symptoms.

Health Benefits of Physical Activity Physical Activity Healthy Lifestyle Actions to Reduce and Manage Stress Mental and Emotional Benefits of Activity Muscular Strength and Endurance Physical Activity Definitions Healthy Muscles Weight-Bearing Excercises to Maintain Healthy Bones Fitness: Increasing Core Stability.

Getting Started: Adding More Physical Activity to Your Life Quick Tips: Fitting Physical Activity Into Your Day Quick Tips: Getting Active as a Family Fitness: Adding More Activity To Your Life Getting Started With Flexibility and Exercise Fitness Machines Fitness Clothing and Gear Be Active: Move to Feel Good The Three Kinds of Fitness Set SMART Goals.

What's Stopping You? Stages of Changing Behaviour Fitness: Getting Around Barriers to Exercise Overcoming Barriers to Being Physically Active for the Older Adult Physical Activity While Living with a Disability Kris's Story: Getting Active With No Excuses.

How to Choose Safe Equipment Exercising While Sitting Down Fitness DVDs and Videos Tips for Picking the Right Activities Quick Tips: Getting in Shape Without Spending Money Fitness: Walking for Wellness Walk Your Way To Health Tai Chi and Qi Gong Water Exercise Yoga Bob's Story: Biking for Health Exercise and Physical Activity Ideas Fitness: Choosing Activities That Are Right for You.

Fitness: Getting and Staying Active Fitness: Making It a Habit Quick Tips: Having Enough Energy to Stay Active Quick Tips: Staying Active at Home Quick Tips: Staying Active When You Travel Physical Activity in Winter Quick Tips: Staying Active in Cold Weather Quick Tips: Staying Active in Hot Weather.

Cooling Down How to Exercise Safely Injury Prevention Flexibility Precautions for Flexibility Activities Precautions for Strengthening Activities Warming Up Warming Up and Cooling Down Overtraining Returning to Play After a Head Injury During a Sporting Event Sports-Related Dehydration.

Diabetes and Hypoglycemia Eating Disorders Healthy Eating for Disease Prevention Eating Right When You Have More Than One Health Problem Being Active When You Have More Than One Health Problem Physical Activity and Disease Prevention Anemia Anemia of Chronic Disease ACD Folic Acid Deficiency Anemia Iron Deficiency Anemia Vitamin B12 Deficiency Anemia.

Eating Guidelines for Gout Exercise and Osteoarthritis Exercise for Rheumatoid Arthritis Healthy Habits to Prevent or Reduce Problems from Osteoporosis Osteoarthritis: Excercising with Arthritis Physiotherapy for Knee Arthritis Quick Tips: Exercising Safely with Arthritis. Excercises After Mastectomy Breast Cancer: Healthy Eating After a Diagnosis Eating Guidelines For After a Cancer Diagnosis Healthy Eating Guidelines for Cancer Survivors Cancer and Physical Activity Eating Well During Cancer Treatment Cancer Prevention Eating Guidelines.

Managing Constipation in Adults Healthy Eating Guidelines for People with Diverticular Disease Fibre and Your Health Lower Fibre Food Choices Eating Guidelines For Gallbladder Disease Healthy Eating Guidelines for Irritable Bowel Syndrome Lactose Intolerance Healthy Eating Guidelines for People with Peptic Ulcers Bowel Disease: Changing Your Diet Celiac Disease: Eating a Gluten-Free Diet GERD: Controlling Heartburn by Changing Your Habits Irritable Bowel Syndrome: Controlling Symptoms with Diet.

Severe Allergic Reaction to Food: Children and Teens Food Allergies. Cardiac Rehabilitation Coronary Artery Disease: Exercising for a Healthy Heart DASH Diet Sample Menu Healthy Eating Guidelines for People Taking Warfarin Anticoagulants Healthy Eating to Lower High Blood Pressure Exercising to Prevent a Stroke Healthy Diet Guidelines for a Healthy Heart Heart Arrhythmias and Exercise Heart Failure: Eating a Healthy Diet Heart Failure: Track Your Weight, Food and Sodium Heart-Healthy Eating Heart-Healthy Eating: Fish Heart-Healthy Lifestyle High Blood Pressure: Nutrition Tips High Cholesterol: How a Dietitian Can Help Modify Recipes for a Heart-Healthy Diet Plant-based Diet Guidelines Peripheral Arterial Disease and Exercise Physical Activity Helps Prevent a Heart Attack and Stroke High Blood Pressure: Using the DASH Diet Healthy Eating: Eating Heart-Healthy Foods Heart Health: Walking for a Healthy Heart Izzy's Story: Living with the DASH Diet.

Healthy Eating Guidelines for People with Early Chronic Kidney Disease CKD Stages 1 and 2 Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones Healthy Eating for Chronic Hepatitis Kidney Disease: Changing Your Diet Kidney Stones: Preventing Kidney Stones Through Diet Non-Alcoholic Steatohepatitis NASH.

Healthy Eating Guidelines for People with Multiple Sclerosis. Spinal Cord Injury: Flexibility Exercises Multiple Sclerosis: Benefits of Exercise. About Healthy Eating Eating Habits Developing a Plan for Healthy Eating Drinking Enough Water Eating Healthy at Holiday Parties Eating Journal Emotional Eating Encourage Healthy Eating Away From Home Food Journaling: How to Keep Track of What You Eat Healthy Eating: Changing Your Eating Habits Healthy Eating: Getting Support When Changing Your Eating Habits Healthy Eating: Making Healthy Choices When You Eat Out Healthy Eating: Making Healthy Choices When You Shop Healthy Eating: Overcoming Barriers to Change Healthy Eating: Starting a Plan for Change Healthy Eating: Staying With Your Plan Healthy Eating to Decrease Stress Jaci's Story: Changing her Life With Small Steps Jeremy's Story: Focusing on Eating Habits Loralie's Story: It's Never Too Late Maggie Morries: Plan Ahead When You Eat Out.

Vegan Diet Plant Based Diet Guidelines Mediterranean Diet Quick Tips: Adding Fruits and Veggies To Your Diet What Makes Vegatables and Fruit So Special? Sugary Drinks - How Much Sugar Are You Drinking?

Energy and Sports Drinks. Food Sources of Sodium Healthy Eating Guidelines for Lower Sodium Salt Eating Videos: Sodium Savvy How to Find Sodium Salt Subsitute Recipe Healthy Eating: Eating Less Sodium. Organic Foods Canadian Organic Logo and USDA Organic Seal Health Claims on Food Labels.

Typical physical activity level numbers range from 1. Body Weight Planner How-to Video Watch a video to see how to use the Body Weight Planner. Goal Weight Enter your goal weight and when you would like to reach it.

You can enter a number of days OR choose a specific date using the calendar. Physical Activity Changes Click the "Calculate" button to show how you will change your physical activity.

Changing your physical activity can help you reach and maintain your goal weight. Results The "reach your goal" and "maintain your goal" calories displayed assumes you will continue the physical activity changes you previously entered in step 3.

Want to Make a Change? Use the Previous Step button to go back and change your physical activity or goal weight. Tips for Eating Healthy Everything you eat and drink matters. The right mix can help you be healthier now and in the future. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan as long as you burn more calories than you take in.

Additional resources: ChooseMyPlate. gov Just Enough for You: About Food Portions Changing Your Habits for Better Health. Find ways to build short bursts of physical activity into your day, like taking a minute walking break at work or using the stairs instead of an escalator or elevator.

Additional resources: Tips to Help You Get Active Staying Active at Any Size. Disclaimer : This information is for use in adults defined as individuals 18 years of age or older and not by younger people, or pregnant or breastfeeding women. This information is not intended to provide medical advice.

A health care provider who has examined you and knows your medical history is the best person to diagnose and treat your health problem. If you have specific health questions, please consult your health care provider. Starting Information Advanced Controls: {{baselineAdvancedCtl?

Units Metric Units. Starting Weight in {{weightUnitsRadioGroupLbl}} Weight. Sex Sex. Age Age. Height in {{heightUnitsGroup}} Height. Physical Activity Level Physical Activity Level. Uncertainty Range Uncertainty Range. Estimated Input. Initial Resting Metabolic Rate as {{energyUnitsRadioGroupLbl}} Resting Metabolic Rate.

Trigger Undo. Goal Weight Lifestyle Change Advanced Controls: {{lifestyleAdvancedCtl? Weight Goal. Goal Weight. I want to reach my goal in. I want to reach my goal by. Physical Activity Change Optional.