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Weight control tips
Get into a healthy lifestyle!
Obesity (when a person is very overweight) can pose serious health threats such as diabetes, heart disease and some cancers. If you’re worried about your weight, you should talk to your doctor.
Healthy eating and weight control tips
- To lose weight and keep it off, a healthy eating plan, which is low in fat and high in starch and fibre is the best approach - coupled with regular exercise.
- Try to eat fresh fruit or raw vegetables, as snacks, or after meals, instead of sweet stuff or junk food.
- Eat two vegetables, in addition to potatoes, rice or pasta at main meals.
- Grill, oven bake, stew, casserole, poach or microwave instead of frying.
- Choose lean cuts of meat and trim or drain off excess fat.
- Eat chicken, fish, beans and peas more often.
- Choose low fat milk instead of ordinary milk. However, if you don't like low fat milk, choose ordinary milk rather than cutting out milk completely.
- Choose lower fat cheese, such as Blarney, Edam, low fat Cheddar or cottage cheese.
- Eat wholemeal bread and bran type or wholegrain cereals.
- Drink a glass of water 10 minutes before meals.
- Try having more home made vegetable soups with no added fat.
- If fruit desserts need a topping, try a little natural yoghurt or low fat fromage frais.
- Add less sugar to tea or coffee or none at all.
- Choose diet drinks, mineral water or plain water for cold drinks.
- If foods have a low fat or low sugar alternative, choose these more often.
- Change everyday recipes so that you use less fat and less sugar and include more fibre.
- Cut down on alcoholic drinks. Add mineral water to wine and lots of ice to spirits.
- Eat slowly so that your stomach has a chance to tell your brain it’s time to stop! It takes 15 minutes for your brain to realise you’ve eaten enough.
- Don’t wait until you are starving before eating a meal: you’ll end up eating too much and feeling sick.
- Eat breakfast (you’ve heard that a million times, but it really is important), a healthy snack during the morning, lunch, another snack in the afternoon and dinner.
- Use a small plate for meals. If you’re still hungry after eating, fill up on vegetables or salad.
- Get in the know about food. Learn how to cook with fresh vegetables and try out different stuff for snacks and easy meals (nuts and raisins, rice cakes, yoghurts and so on).
- No-one should go on any diet without talking to a doctor who will advise you on making small changes to your lifestyle, which will lead to a healthy life for you in the future.
