The survey, based on interviews with 280 Canberrans aged between 24 and 64, revealed many ACT residents were either in denial or complacent about their weight.

ACT Heart Foundation chief executive Tony Stubbs said many adults recognised obesity as a societal issue but could not acknowledge their own challenges with weight.

"We have normalised being overweight and obese to an extent where much of the population looks as they do now, which means some people think it's not such an issue," he said.

"Many people think they've got a bit of puppy fat around their waist and this is normal for their age, but if you've got a grabbable gut it's a sure sign you have toxic fat around your internal organs increasing your risk of heart disease, type-two diabetes and some cancers."

The Heart Foundation survey supported the results of an ACT Government study released in April, which found the Canberra community was in denial about its weight problem.

The research, conducted by Newspoll last year, found at least half of Canberrans were overweight based on their reported height and weight but only 20 percent admitted it was a significant problem.

The Heart Foundation survey also found only eight percent of obese Canberrans ate the recommended daily intake of vegetables, while a quarter of those with a healthy weight met the national target.

Earlier this year, the Australian Bureau of Statistics found only five per cent of Canberrans ate the recommended daily serve of vegetables.

According to the bureau, Canberrans ate more soup, cereal and milk but were less likely to drink beer or soft drinks and eat potatoes, cabbage and cauliflower.

Mr Stubbs said obese Canberrans were nearly 70 percent more likely to drink sugary drinks at least three times a week than those of healthy weight.

"There is a lot of sugar in those drinks and it makes sense that those who are obese are drinking more soft drink, eating more takeaway meals, and eating less vegetables," he said.

A study published in the British Medical Journal earlier this month found a habitual consumption of sweetened drinks was linked with a greater risk of type-two diabetes.

"When a 600ml bottle of soft drink contains about 16 teaspoons of sugar – more than double the daily amount recommended by the World Health Organisation – it's easy to see how regular consumption can lead to a variety of health problems including heart disease," Mr Stubbs said.

According to the bureau, soft drinks are least popular in the ACT where only 23 per cent of people admit to drinking them – the lowest percentage in Australia.

The Heart Foundation survey, released on Monday, found obese Canberras were 60 percent less likely to meet the exercise guidelines of five or more days of physical activity.

They were also 60 percent more likely to consume takeaway than those of healthy weight.

"It's unfortunate that some people are complacent about their weight and think it's not an issue so we want to communicate that it is and can potentially have a cost to your health," Mr Stubbs said.

Heart Foundation dietitian Anne Finch said small changes in diet and exercise could make a big difference to health and weight loss.

"We recommend eating two serves of fruit and five serves of vegetables a day and cutting back on takeaway meals and sugary drinks," she said.