Men - if your waistline measures at more than 94cm you are at an increased risk of all of the above. Ladies - if your waistline measures at 80cm or more you are also facing an increased risk.

Being within your healthy weight and waistline range and engaging in regular exercise is important for the prevention of:

  • Cardiovascular disease affecting the heart (e.g. heart attack) and brain (e.g. stroke)

  • High blood pressure

  • Type 2 diabetes (a condition that is rapidly increasing as Australians get fatter)

  • Cancer

  • Musculoskeletal problems

  • Sleep apnoea

  • Arthritis

  • Osteoporosis

Suggestions for safe and effective weight loss include:

  • Don’t crash diet. You’ll most likely regain the lost weight within five years.

  • Aim for slow weight loss. You should lose no more than 0.5kg a week or 10kg in six months.

  • Cut down on dietary fats, especially saturated fat, and choose low fat varieties where possible.

  • Cut back on refined sugars.

  • Increase your intake of fresh fruit, vegetables and wholegrain breads and cereals.

  • Consume less alcohol.

  • Eat less takeaway and snack foods.

  • Exercise for approximately 30 minutes at least a few times every week. Introduce more movement into your day – try to accumulate 30 minutes of walking daily.

  • Don’t eliminate any food group. Instead choose from a wide range of foods every day and choose ‘whole’, less processed foods. Have a regular pattern of eating and stick to it.

  • Drink at least 1,500ml of water per day.