Obesity, weight and cancer
Keeping a healthy weight has lots of benefits, including increased energy and a lower risk of lots of conditions such as heart disease, stroke and joint pain. It also reduces the risk of at least 13 different types of cancer.
You can find out more about the relationship between weight and cancer on our webpage 'How does obesity cause cancer?'
Body weight can be influenced by many factors, including what we eat, our activity levels, sleep, medications, conditions and the effects of the world and people around us. Find out more on our webpage 'What causes obesity?'
Body Mass Index (BMI) and waist-to-height ratio are tools that can help most people find out if they are a healthy weight for their height, but they’re not the right tools for everyone. You can use the NHS BMI Calculator to find out your BMI. Speak to your GP or a nurse if you’re unsure, or want help to better understand your weight.
It can be harder for some people to manage their weight than others. But there are things we can do, and sources of support for losing weight and keeping a healthy weight.
There are lots of things that can affect our weight, including some that are outside of our control. But if you're looking for things you can change to make managing weight easier, our evidence-based tips are a great place to start.
Cutting down on calories (the amount of energy from food and drink) can help you to lose weight. But it’s also important to focus on what you’re eating and drinking.
Aim for a diet that’s high in fruit and veg, wholegrains, and healthy sources of protein like beans, fish or chicken. In particular, try to include fruit, salad or vegetables at every meal. Find out more about what makes up a healthy, balanced diet, how to shop for healthy food on a budget and how to plan and cook healthy meals.
Alcohol, fizzy drinks and energy drinks can be high in sugar and calories. It’s helpful to choose water or sugar-free squash most of the time, and keep fruit juice to just one small glass a day.
Food labels make it easier to choose between pre-packaged products. Pick options higher in fibre and lower in fat, sugar and salt. Find out more about how to read food labels.
Feeling hungry and thinking about food between meals makes it harder to keep a healthy weight. Eating foods that contain protein and are high in fibre can help you feel more satisfied and fuller for longer.
For example, meals with foods like chicken, fish, and wholegrains such as brown rice can help. If you tend to snack, choose options that are high in fibre or are protein-based such as low-fat yoghurt or plain popcorn.
Some people find drinking plenty of water throughout the day also helps, as feeling thirsty is sometimes mistaken for hunger.
Eat at roughly the same time each day and try not to skip meals. This can help you avoid unplanned meals and snacks. Moving your dinner to earlier in the evening can also help.
If things like shift work or caring responsibilities make a regular schedule tricky, try setting reminders or preparing meals ahead of time.
If you usually snack between meals, plan ahead and keep a healthy snack ready, like fruit, raw veggies, or rice cakes.
Look for ways to increase your activity throughout your week – anything that gets you slightly out of breath counts. Make a habit of taking the stairs and walking to the shop or work to increase your daily steps. If you have limited mobility, or live with chronic pain or illness, look for options that could work for you. Some people find using mobility aids helps, and many areas have different groups locally that support people with different needs to exercise. Talk to your GP for more personalised advice on increasing activity. Try to do activities that strengthen muscles too. These could be part of your life already, like carrying heavy shopping or wheeling a wheelchair, or it could be a new activity like yoga or lifting weights. Find out about more ways to be active.
Support from family, friends or your community can help you to stay motivated and on track. Try buddying up with a friend to try a new sport, or teaming up with colleagues to ask for healthier lunch or snack options at work.
Lots of people find that seeking professional support helps them to manage their weight in the long-term. You don’t need to be out of options to ask for help.
For more support on losing weight, speak to your GP. They can help you with tailored advice, taking your preferences, medical history and circumstances into account. They may also be able to refer you to further support, which could include community programmes, specialist weight management services, or a local weight support group.
You can also talk to your GP about barriers to keeping a healthy weight, such as mental health problems, stress or other health conditions.
When talking to health professionals about weight, they should treat you respectfully, help you consider your options and take your views and concerns into account. There is more information from the National Institute for Health and Care Excellence (NICE) about the care you can expect from your GP, and others who are involved in helping you manage your weight.
Making small changes in your everyday life can add up and help you keep a healthy weight. Here are our tips for building long-term healthy habits:
Day-to-day responsibilities and other pressures can make it difficult to build exercise and healthy eating into your week. Choose a point in your daily routine where you can most easily make a change. Then do it every time. For example, you might decide to take the stairs instead of the lift each morning.
Making a plan increases your chances of success. For example, you could decide what meals to cook for the week ahead before you shop. You can also think about what could get in the way of you making a change. For example, make sure you wear comfortable shoes so you’re more likely to walk.
Make unwanted behaviours harder to do, to increase the chances of sticking with healthy changes. For example by keeping any unhealthy snacks in a hard-to-reach place and out of sight.
If you often reach for a sugary drink after lunch, pack a sugar-free squash in advance to drink instead.
Work towards a goal, like walking to a further bus stop three times a week or building up to a 30-minute dance session. This can help to motivate you. Note how you’re getting on by using a phone, calendar, or notebook, and celebrate the progress that you’ve made.
It’s better to add new habits little by little than to make big changes that might not last. Many ‘quick fix’ or ‘crash’ diets aren’t a long-term solution and most people gain back the weight they lose.
Last reviewed: 24 Apr 2026
Next review due: 24 Apr 2029
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