Fad diets may promise you the world, but they tend not to work in the long-term. They’re normally too drastic for people to stick to for very long. And most of them are nutritionally unbalanced too.
The key to successful weight loss is to make small, gradual changes to your eating and physical activity habits that you can keep up for life. Don’t think of yourself as being on a diet. Instead, look upon it as a series of small lifestyle changes that you need to make - one by one – in order to reach, and stay at, a healthy weight.
The first step in any successful weight loss programme is making changes to your lifestyle - eating less, and becoming more physically active. We know that gyms don’t suit everyone and it’s important to remember that exercise can take any kind of activity such as walking or cycling, washing the windows, or vacuuming around the house.
You may have heard about new medications that claim to help with weight loss. While a small number of these have been shown to be effective in supporting weight loss among obese individuals, this is only in combination with changes in lifestyle, for example eating less and being more physically activity.
One simple way to reduce calorie intake is to try and eat smaller portions of foods. Switching from fatty foods to lower-calorie foods like wholegrain breads and cereals, and plenty of fruit and vegetables can also help.
Eating meals at regular intervals throughout the day can help with any hunger pangs don’t forget to drink plenty of water as well.
To keep on track with a weight loss programme, try to:
- weigh yourself once a week
- keep a diary of your progress
- keep a food diary of what you eat each day – it’s a really handy way to focus on what you are eating and prevent you going back to old habits.
- get a friend or family member involved as it will motivate you both!
If you don’t have success with these changes, consult your GP, practice nurse or dietitian for more detailed advice.
Fad diets and quick-fix pills are not long-term solutions to weight loss; think of small steps you can achieve over time and adopt these lifestyle changes for good.
Do you need to lose weight? Use the calculator below to find out
BMI Calculator
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According to your BMI, you are underweight. This is not always a bad thing; many people are naturally very slim and are healthy for it. But you are more likely to get osteoporosis. Underweight women can have disrupted periods. If you have lost weight without trying, or think you might have an eating disorder, talk to your GP.
Well done! Your BMI and waist circumference show that you are a healthy weight. This means that you are less likely to develop heart disease, diabetes and certain cancers. You are probably a healthy weight because you eat well and take regular exercise. It’s important to keep up these healthy habits. Encourage your friends and family to join you too!
While you are not overweight, your waist circumference is a little more than what it should be. Storing fat around your waist can lead to heart disease. But it is possible to get rid of that fat. This website will help you lose that extra weight from your middle and improve your health.
Your BMI puts you in the overweight category, but your waist is still a healthy size. This could mean that you are heavy and muscular from playing sport, but still have a trim waist. No need to lose any weight at the moment. Keep up the healthy habits.
Your results show that you are overweight and are storing fat around your waist. This increases your risk of heart disease. But the good news is that you can turn this around by losing some weight. We can help you get started with your weight loss plan, and provide the inspiration to keep you going. Go straight to Getting started for more information. Good luck!
Your BMI puts you in the obese category, but your waist is still a healthy size. This could mean that you are heavy and muscular from playing sport, but still have a trim waist. No need to lose any weight at the moment. Keep up the healthy habits.
Your results show that you are obese and are storing fat around your waist. This increases your risk of heart disease, diabetes and some cancers. But the good news is that you can turn this around by losing some weight. Visit your GP to discuss losing weight. When you are ready to start, we have lots to help you, from tips on setting weight loss goals to tasty, low-fat recipes. Good luck!
Your results show that you are obese and are storing fat around your waist. You are at a significantly increased risk of developing heart disease, diabetes and some cancers. But the good news is that you can turn this around by losing some weight. Visit your GP to discuss losing weight. When you are ready to start, we have lots to help you, from tips on setting weight loss goals to tasty recipes. Good luck!
Your results show that you are very obese and are storing fat around your waist. You are at a significantly increased risk of developing heart disease, diabetes and some cancers. But the good news is that you can turn this around by losing some weight. Visit your GP or dietician immediately to discuss losing weight. You will find lots to help you on this website, from tips on setting weight-loss goals to tasty recipes. Good luck!
You can find more information by visiting www.weigh2live.eu and www.littlesteps.eu
Weigh2Live is a site devoted to healthy weight loss, created jointly by safefood and the Irish Nutrition and Dietetics Institute. It’s full of sensible, practical tips that you’ll be able to realistically work into your lifestyle. You can even plan your own weight loss programme and set some personal goals!
Little Steps is about the small things you can do to keep you and your family healthy - it's a great place to start if you're looking for small, easy changes that can have a big impact on how healthy your family's lifestyle is.
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