Across Wales, more people are thinking about how their everyday choices affect their long-term health and wellbeing.

Maintaining a healthy weight is a key part of that picture, but it’s not always straightforward. Our environments, routines and access to affordable food and opportunities to move all play a role.

That’s why Public Health Wales has taken a whole-system approach to supporting healthier weights, through the Welsh Government’s Healthy Weight: Healthy Wales strategy and the Healthy Weight Healthy You programme.

Wales, like many nations, faces significant challenges when it comes to weight and health. More than 60 per cent of adults in Wales are living with overweight or obesity, alongside nearly a quarter of children starting school.

These figures matter because carrying excess weight increases the risk of developing conditions such as heart disease, type 2 diabetes, stroke, and some cancers, while also impacting mental wellbeing and quality of life.

Importantly, weight is not simply about individual willpower. Our modern food environment often makes high-calorie, low-nutrient foods the easiest option, while busy lifestyles and car-dependent travel can reduce opportunities to be active.

Advertising and pricing can further shape choices, meaning that healthier behaviours are not always the most accessible ones. Recognising this, Wales’ response focuses not only on supporting individuals, but also on reshaping the environments in which choices are made.

The Healthy Weight: Healthy Wales strategy sets out a long-term vision for change over ten years, supported by delivery plans that translate ambition into action.

The most recent delivery plan focuses on embedding a whole-system approach across Wales, supporting families early in life, strengthening healthy settings such as schools and workplaces, creating healthier food environments, promoting active lifestyles, and improving access to weight management and diabetes prevention services.

By bringing together partners across health, education, transport, local government and communities, the strategy aims to make healthier choices easier and more sustainable for everyone.

Alongside this system-wide work, individuals are supported through Healthy Weight Healthy You, a free and accessible Public Health Wales service designed to help adults in Wales achieve and maintain a healthier weight.

At the heart of the programme is an online tool called Find Your Journey, which asks a few simple questions and provides personalised guidance based on individual needs and circumstances. This approach recognises that there is no single solution that works for everyone.

Former Wales rugby international Jonathan Davies recently shared his tips for staying healthy.

“We all know food is fuel, so I always try to build a balanced meal, with some veg, some protein, and some carbs,” Davies said.

“It doesn’t need to be perfect, but these simple, everyday nutrition choices will keep you full and feeling good.

“I always save some leftovers in a container, so I have a balanced, nutritious meal ready to eat tomorrow, whilst also saving time and money.”

Through Healthy Weight Healthy You, people can explore practical advice on healthier eating, including understanding portion sizes and building balanced meals using affordable ingredients.

Guidance on physical activity encourages people to find ways of moving that fit into everyday life, whether that’s walking more, using active travel, or taking part in local community programmes such as FitFans, which offers health support through football clubs across Wales.

“As a retired rugby player, I know the benefits and importance of leading a healthy lifestyle,” Davies added.

“But it’s completely normal to experience setbacks, whether it’s an injury keeping you off the field or not eating or moving as well as you planned.

“We’ve all been there. Setbacks happen. What matters is how you respond. Don’t dwell on it, instead, focus on the next small step you can take to get back on track.

“Those little steps add up over time and help you get back to feeling your best.”

The programme also acknowledges the importance of emotional wellbeing and body image, helping people develop a healthier relationship with food, movement, and themselves.

“Since retiring from rugby, I no longer have the routine of training every day, so I try to stay active wherever possible,” Davies said.

“These days, it’s more about small things that fit into my everyday life. Going out for a walk is a great way to save on transport costs, get some fresh air, or just get some steps in.

“I also enjoy going to the gym to keep myself fit and my body moving. Exercise looks different for everyone, so find something that works for you and that you enjoy.”

Healthy Weight: Healthy Wales is not about perfection.

It’s about recognising that small, everyday choices, supported by the right environments and services, can add up to lasting change.

With the support of Healthy Weight Healthy You, individuals and communities across Wales are being empowered to shape their future health, one step, one portion and one positive choice at a time.

Shape your future health by visiting the Healthy Weight, Healthy You website. Visit http://healthweight.wales today.

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