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Healthy Weight

Being at a healthy weight before pregnancy increases the chances of your pregnancy and baby being healthy. Being overweight in pregnancy can increase the risk of gestational diabetes, the risk of caesarean and the risk of other pregnancy complications. The baby is at an increased risk of stillbirth too. 

How do I know if I am a healthy weight?

Body mass index (BMI) is a measure that is used to find out if you’re a healthy weight. You will need to know what you weigh and your height in order to calculate your BMI. You can either use the height/weight chart or use the healthy weight calculator to work out your BMI. 

For most adults, an ideal BMI is somewhere between 18.5 to 24.9.

My BMI is...

If your BMI is below 18.5, this suggests that your weight may be too low. If you are in the underweight range, there are a number of possible reasons for this. Being underweight could be a sign you're not eating enough, or a sign of another underlying condition. Please contact your GP before getting pregnant who can help you find out more and give you help and advice. Being underweight can also contribute to problems with infertility.  

Learn more by reading about nutrition for underweight adults. 

You're in a healthy weight range. If you're in the healthy weight range, you're a healthy weight for your height. It is still important to eat a balanced diet and being active for at least 150 minutes every week.

If you are in this range, you are heavier than is healthy for someone of your height. Losing weight before you become pregnant is likely to improve the health of your pregnancy and baby. 

If you are in this range, you are heavier than is healthy for someone of your height. It is estimated that 1 in 4 adults have a BMI of more than 30. A BMI of more than 30 is called "obese". It is highly recommended to lose weight before pregnancy to reduce health risks to you and your baby. For more information about your BMI see here.

Your ethnic group can also affect your risk of some health conditions. For example, adults of Asian origin may have a higher risk of health problems at BMI levels below 25. 

Why is waist size important?

Regardless of your height or body mass index (BMI), you should try to lose weight if your waist is:

  • 94cm (37in) or more for men
  • 80cm (31.5in) or more for women

You can have a healthy BMI and still carry excess tummy fat, meaning you are still at increased risk of developing health problems. Reducing excess fat from around your middle reduces your risk of developing heart disease, type 2 diabetes and cancer. Before you become pregnant, you may want to measure your waist and take actions to reduce weight.

How to measure your waist: 

  1. Find the bottom of your ribs and top of your hips
  2. Wrap the tape measure around your waist midway between these two points
  3. Breathe out naturally before taking the measurement

Losing weight

Most people who are overweight find that this is because they eat more energy (calories) than they use. We put on weight when we regularly put more calories into our bodies than we use. Over time, that extra energy is stored by the body as fat.

The best way to lose weight if you're overweight is through a combination of diet and exercise. The BMI calculator will give you a personal calorie guide to help you achieve a healthy weight safely.

If you're trying to lose weight, it's a good idea to eat less and be more active. You can also talk to your GP or practice nurse. They can offer advice on lifestyle changes and may refer you to a weight loss group or discuss other treatments.

Below are some advice and tools that can help you start to achieve the goals you want for a healthy weight:
  1. Set yourself realistic goals. A weight loss of between 0.5 to 2 pound (lb) a week is a safe and realistic target.
  2. Follow a healthy eating plan by incorporating regular, balanced meals and healthy snacks. Use the NHS weight loss plan. 
  3. Start the day with a nutritious, well balanced breakfast. 
  4. Use the Eatwell Guide to plan your meals as you can avoid slipping up into unhealthy eating habits.
  5. Think about portions. Aim for 5 portions of fruits and vegetables. 
  6. Make healthy choices when eating out 
  7. Be more active. Moving your body around means using up more calories than if you are sitting down – every little helps.
  8. It is important not to ‘diet’. Diets are often extreme, strict and nutritionally unbalanced and dictate what you should and shouldn’t eat resulting in you not sticking to them for very long.
  9. REMEMBER: There is no quick fix. People who successfully lose weight and keep it off stay realistic and develop techniques to make their new lifestyle and activity habits an enjoyable way of life.