Be a Healthy Weight

Why this matters

World Cancer Research Fund reports strong evidence that carrying higher levels of body fat increases the risk of several cancers.

The evidence is especially strong for cancers of the oesophagus, pancreas, liver, colorectum, post-menopausal breast, kidney and endometrium. WCRF also reports probable links between greater body fatness and cancers of the mouth, pharynx and larynx, stomach cardia, gallbladder, ovary and advanced prostate cancer.

Maintaining a healthy weight is therefore one of the most important lifestyle choices connected with cancer prevention.

What does a healthy weight mean?

For many adults, body mass index, often called BMI, and waist measurement can be useful ways to understand weight and health risk.

WCRF refers to a healthy adult BMI range of 18.5 to 24.9. However, BMI is not a perfect measure for everyone. It may be less reliable for athletes, people with a lot of muscle, older adults, pregnant women, people under 1.5 metres tall, children and teenagers, and some ethnic groups.

If you are unsure what a healthy weight means for you personally, it is best to speak with a qualified health professional.

How body weight may affect cancer risk

The relationship between body fatness and cancer is complex.

Higher levels of body fat can influence the body in several ways, including through inflammation, insulin resistance and changes in hormone levels. These changes may create conditions that make some cancers more likely to develop.

This is why cancer prevention is not only about one food, one habit or one number on a scale. It is about the patterns we build over time.

Practical ways to support a healthy weight

A healthy weight is usually supported by everyday habits rather than extreme diets.

Helpful steps include:

• Moving more in daily life, in whatever way is realistic for you
• Eating meals built around wholegrains, vegetables, fruit and beans
• Limiting fast foods and highly processed foods that are high in fat, starches or sugars
• Choosing water or unsweetened drinks instead of sugar sweetened drinks
• Reducing long periods of sitting where possible
• Building habits that are sustainable, not punishing

Small changes repeated over time can matter.

A compassionate note

Weight is personal. It is also influenced by many things beyond individual willpower, including food availability, work patterns, family life, income, local environments, health conditions and wider society.

This recommendation should never be used to shame anyone.

The purpose is not perfection. The purpose is awareness, support and healthier choices made possible for more people.

From the road

Cycling across Europe is a daily reminder that health is built one choice at a time.

A ride begins with one pedal stroke. A meal begins with one ingredient. A healthier life begins with one decision that can be repeated tomorrow.

Being a healthy weight is not about chasing an ideal body. It is about caring for the body we live in, respecting the life we have, and reducing risk where we can.

This journey is dedicated to the memory of my mum, whom I lost to cancer, and to a simple message of hope: healthier lives are possible, and prevention matters.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Be a healthy weight.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.