The best advice for overweight adults to achieve a healthy weight

Know your weight

Check your body mass index (BMI) at www.healthyireland.ie
Weigh yourself once a week and set a weight loss goal of 1 to 2 lbs/1 kg per week.

Be careful what you eat – use the food pyramid guide.

  • Avoid foods and drinks on the top shelf. Limit chips and take-out as much as possible – no more than once a month.
  • Limit or avoid alcohol.
  • Eat a lot more fruits and vegetables.
  • Choose the recommended lower portions based on your age and physical activity level from the Daily Serving Guide. for whole grains and bread, potatoes, pasta and rice* Beware of the caloric difference.
  • Drink more water – at least 8 glasses or cups a day.

Eat regularly and healthily

Eat regular meals and cook especially with fresh ingredients.
Use very little fat and oil on food and in the kitchen.
At meals:

Eat a lot more fruits and vegetables.
Choose the recommended lower portions based on your age and physical activity level from the Daily Serving Guide.
for whole grains and bread, potatoes, pasta and rice* Beware of the caloric difference.
Drink more water – at least 8 glasses or cups a day.
Eat regularly and healthily
Eat regular meals and cook especially with fresh ingredients.
Use very little fat and oil on food and in the kitchen.
At meals:

  • Use a smaller plate
  • Eat slowly
  • Stop when you feel full.

Be careful what you eat and drink.
Sit at a table and try not to watch TV or a screen while you eat.

Become active

Exercising for 60 to 90 minutes every day will help you lose weight.