A Balancing Act

Reaching and maintaining a healthy weight is good for your overall well-being and will help you get more out of life!

Balancing physical activity with a healthy diet will help you reach your weight goals. Your weight can be affected by:

  1. The amount of energy (kilojoules) you consume from eating and drinking.
  2. The amount of energy (kilojoules) that you use up through physical activity.

When the amount of energy (kilojoules) you get from food and drink is more than you use up through physical activity and daily activities, you may gain weight.

Energy Balance

What uses more energy? Below is a table showing the energy used in common daily activities above resting*

Sitting 5 kcal/hour
Standing 15 kcal/hour
Walking Normally 70 kcal/hour
Walking Fast Paced 150 kcal/hour
Walking Upstairs 200 kcal/hour
Power Walking 220 kcal/hour

*Levine, J. Non exercise activity thermogenesis: liberating the life force. Journal of Internal Medicine, 2007, 262(3): 273-287.

To lose weight, you can try:

  • consuming healthy foods & drinks
  • being mindful of portion sizes
  • eating according to your physical activity levels and age
  • increasing your physical activity levels

You can use our following resources to help you find your barriers to:

Are You A Healthy Weight?

Waist Measurement

Your waistline can give you an insight into whether your lifestyle is impacting on your health. Fat stored around your middle puts you at greater risk of developing diseases such as heart disease and type 2 diabetes.

To find out if your lifestyle is impacting on your health, simply measure your waistline and refer to the table below. You can find out more on our ‘How to measure your waist circumference’ page. 

Health RiskWaist Measurement (cm)
  Men Women
Increased risk 94cm or more 80cm or more
Greatly increased risk 102cm or more 88cm or more

This is a guide only. Note: Cut-off measurements for risk of chronic disease can differ between ethnic groups. Contact your local GP if you require further information.

Body Mass Index (BMI)

You can use the Body Mass Index (BMI) to work out if you are underweight, overweight or at an ideal weight for your height. It is a useful tool, but keep in mind that it can be influenced by gender, age and ethnicity, so use it as a guide only.

Here’s how to work out your BMI:

If you reduce your food and drink intake by 100 kilojoules (kJ) every day; or burn an extra 100kJ of energy every day you will lose 1kg of body fat in a year!

Your weight (kg) / Your height (m)2  =  Your BMI 

Or use our online BMI calculator.

Underweight <18.50
Healthy Weight Range 18.50 - 24.99
Overweight 25.00 - 29.99
Obese 30 or more



Talk to a Get Healthy Service Health Coach on 1300 806 258 or start your journey here! Alternatively you can ask your GP or Allied Health Professional for a referral to the Get Healthy Service at your next appointment.


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COVID-19 update: NSW Get Healthy Service is open Monday to Friday, 8am until 8pm.