Healthy weight – where do I start?

At least 2 in 3 adults and 1 in 4 children in Australia are above a healthy weight. If you are one, you are not alone. It can be hard to take the first step towards a healthy weight, but making healthier habits now will reduce your risk of obesity and related diseases later on in life.

This fact sheet has been developed by Youthblock Youth Health Service, Sydney Local Health District for the Yhunger program.

How might I feel if I am above a healthy weight?

  • Your clothes feel too tight.
  • You have pain in your joints and muscles.
  • You lack energy.
  • You tire quickly with physical activity.
  • You find it hard to sleep.
  • Sometimes you are short of breath.


If you are worried about your weight, or have been bullied about it by others, talking to a doctor (GP), youth health nurse or dietitian can really help. They might start by taking some height, weight and waist measurements for you, in a confidential and safe environment.

A BMI stands for Body Mass Index. It is only an approximate guide to estimating your total body fat.

If you are over 18 years old and have a BMI above 25, you could be carrying more body fat than is healthy for you.


Next steps - healthy choices

Don’t believe the spin about ‘miracle’ diets – people on these diets may lose weight in the short term, but the weight comes back on. In the long run, these kind of diets make things worse.

Remember, the steps to successfully reaching and maintaining a healthy weight include:

  • eating regular meals of healthy food, including breakfast
  • swapping sugar sweetened soft drinks for water
  • limiting your screen time
  • getting enough sleep, and
  • continuing to do regular physical activity that you enjoy.