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An Irish survey published in 2001 found that one in two Irish adults is overweight or obese.* Slimming - Shape Up

Check where your weight and height meet on this chart. If you fall into the yellow or orange category, then this leaflet is for you!


  • Losing weight is a matter of balance. You gain weight if you eat and drink more than you need.
  • To lose weight you must either reduce how much you eat, or increase how much you exercise. The most successful way is by combining both.
  • Fat has more than twice the amount of energy than protein and carbohydrate, so cutting down on foods which are high in fat is a good way to reduce your total energy intake.
  • Alcohol is high in calories. It can stimulate appetite so keep it to a minimum.
  • Don't try to lose weight too quickly. Aim to lose about 2 lbs (1kg) a week.

*Irish Universities Nutrition Alliance 2001

Weight Graph

Top tips

Eat smaller amounts more frequently.
Don't skip meals or let yourself get weak with hunger.

Drink plenty of water.
It can reduce your feeling of hunger

Watch your portion sizes.
Eat slowly and enjoy your food.

Increase you activity.

  • Try to go up and down the stairs as often as you can
  • Get the garden into shape
  • Walk the dog
  • Spring clean the house
  • Park further away from where you want to go, and walk the rest!
  • Stop taking lifts, take the stairs instead

When losing weight remember cut the calories, not the nutrients.

Did you know?

- Lean red meat is low in fat and contributes to a healthy, balanced diet.

- The fat content of lean red meat is similar to that of chicken.

- Unlike most other foods, almost all the fat in meat is visible and can be trimmed away.