Be a healthy weight

Be a healthy weight graphicKeep your weight within the healthy range and avoid weight gain in later life.

This can help to protect against 13 types of cancer. Visit our Risk Factors section to find out more.

Tips to help you stay a healthy weight

Following four simple steps can make all the difference. If you’re overweight, losing even a few pounds will make a positive difference to your health.

1. Reshape your plate

Feel fuller on fewer calories by swapping high-calorie processed foods such as biscuits, cakes, crisps and fast foods like pizza, chip and burgers, for fibre-rich wholegrains, vegetables, pulses and fruit.

> Read about high-calorie foods and cancer prevention
> Get inspired by our healthy recipes

2. Keep an eye on portion sizes

Too much of almost any food can cause you to gain weight. So only eat when you’re hungry and opt for smaller serving sizes to make it easier to control how much you’re eating.

3. Read food labels

Food labels include lots of useful information to help us make healthier choices. Use the front-of-pack traffic light label to see, at a glance, if a food is high, medium or low in fat, sugar and salt. You can also use food labels to compare calorie content and see how many servings are in a pack.

> Our guide makes sense of food labelling

4. Be more active

Cutting down on screen time (time spent doing sedentary activities like watching television or using a computer) and keeping active can help you to maintain a healthy weight.

> Why not sign up for a running event to help keep you motivated?
> Get inspired with tips on moving more