Congratulations on completing the programme! See the progress you’ve made and what to carry forward.

Waist Circumference

Before

After

You're on track!

After

Waist Circumference cut-offs
Women: ≥ 80 cm increased risk
Women: ≥ 88 cm high risk
Men: ≥ 94 cm increased risk
Men: ≥ 102 cm high risk
These thresholds are used in UK and international guidance to flag central obesity and elevated cardiometabolic risk.

Before

Waist Circumference cut-offs
Women: ≥ 80 cm increased risk
Women: ≥ 88 cm high risk
Men: ≥ 94 cm increased risk
Men: ≥ 102 cm high risk
These thresholds are used in UK and international guidance to flag central obesity and elevated cardiometabolic risk.

Why does Waist Circumference matter?

Waist circumference reflects the amount of abdominal fat, especially visceral fat, which is strongly linked to higher risks of heart disease, diabetes, and metabolic disorders.

Waist-to-Hip Ratio

Before

After

0.55
0.55

Before

0.55

After

0.55

You're on track!

WHO cut-offs
Women> 0.85
Higher risk
Men≥ 1.0
Higher risk
These thresholds are used internationally in obesity and cardiometabolic risk assessment.
WHO cut-offs
Women: > 0.85 higher risk
Men: ≥ 1.0 higher risk
These thresholds are used internationally in obesity and cardiometabolic risk assessment.

Why does Waist-to-Hip Ratio matter?

Your waist-to-hip ratio compares your waist measurement to your hip measurement. Higher ratios can mean you have more fat around your waist. This can lead to a higher risk for heart disease or diabetes.

Waist-to-Height Ratio

Before

After

0.55
0.55

You're on track!

0.55

After

0.55

Before

NHS / NICE guidance
Simple rule
WHtR < 0.50
(waist < half your height)
Categories (adults)
0.40–0.49 → Healthy
0.50–0.59 → Increased risk
≥ 0.60 → High risk
These cut-offs are used in UK guidance and supported by systematic reviews for cardiometabolic risk screening.

Why does Waist-to-Height Ratio matter?

A high ratio indicates central or abdominal obesity, which is a strong predictor of serious health issues like type 2 diabetes, heart disease, hypertension, and stroke.

Nutrition

Before

After

WHO Guidelines
Fruit & Veg
≥ 5 portions/day (~400 g), excluding starchy roots
Processed / UPF
Reduce intake; prioritise minimally processed foods
Sugary Drinks / Free sugars
< 10% energy (~50 g/day ≈10 tsp); ideally < 5% (~25 g/day ≈6 tsp)
These WHO recommendations support better long-term heart, metabolic, and overall health.
82%
82%
82%
82%
WHO Guidelines
Nutrition Guidelines (WHO)

Fruit & Veg

≥ 5 portions/day (~400 g), excluding starchy roots

Processed / UPF

Reduce intake; prioritise minimally processed foods

Sugary Drinks / Free sugars

< 10% energy (~50 g/day ≈10 tsp); ideally < 5% (~25 g/day ≈6 tsp)

These WHO recommendations support better long-term heart, metabolic, and overall health.

Sleep

Before

After

82%
82%
82%
82%
WHO / Sleep Guidelines
WHO / Sleep Guidelines
Sleep DurationAdults should aim for 7–9 hours per night.
Sleep OnsetDifficulty falling asleep > 3×/week may indicate a sleep disturbance.
Rested on WakingWaking refreshed most mornings signals good sleep quality and recovery.
Adequate, good-quality sleep supports heart and metabolic health, mood, memory, and daytime performance.
WHO / Sleep Guidelines
Sleep DurationAdults should aim for 7–9 hours per night.
Sleep OnsetDifficulty falling asleep > 3×/week may indicate a sleep disturbance.
Rested on WakingWaking refreshed most mornings signals good sleep quality and recovery.
Adequate, good-quality sleep supports heart and metabolic health, mood, memory, and daytime performance.

Movement

Before

After

82%
82%
82%
82%
WHO + Evidence
Moderate Activity≥ 150 min/week
Strength Training≥ 2 days/week
Screen Time (Leisure)< 2 hrs/day
Move more, sit less. Regular activity and reduced sedentary screen time support heart, metabolic, and mental health. Keeping leisure screen time under 2 hours per day lowers cardiometabolic risk.
WHO + Evidence
WHO / Movement Guidelines
Moderate Activity≥ 150 min/week
Strength Training≥ 2 days/week
Screen Time (Leisure)< 2 hrs/day
Move more, sit less. Regular activity and reduced sedentary screen time support heart, metabolic, and mental health. Keeping leisure screen time under 2 hours per day lowers cardiometabolic risk.

Emotional wellbeing

Before

After

82%
82%
82%
82%
WHO / Emotional Well-Being
Cope with stressManage daily pressures and recover from setbacks.
Realise potentialGrow skills, purpose, and personal strengths.
Contribute to communityBuild relationships and engage meaningfully.
Emotional well-being is a core part of mental health and supports healthy functioning at home, work, and in society.

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