Key points
- If you’re trying to lose weight, pay attention to portion sizes. Choose healthy snacks. Avoid sugary drinks and alcohol.
- If you are eating out, pick your foods carefully and try to eat mindfully.
- If you plan ahead with your schedule and your meals, you’re more likely to make healthy choices.
- Not getting enough sleep can affect your ability to lose weight.
- Tracking your progress can be a good source of motivation.
- Talk to your GP or local respiratory consultant if you need more help losing weight.
Portion size
It’s easy to eat more than you need at meal times. Use the guide below to help you choose the right portion sizes.
| Food | Portion size |
|---|---|
| Meat or fish | Your palm |
| Peas, beans & lentils | 100g cooked |
| Eggs | 2 eggs |
| Cheese | 1 matchbox sized piece |
| Yoghurt | 1 small pot |
| Milk | 200ml glass |
| Rice or pasta | 1 cup of cooked pasta or rice |
| Porridge | 1/3 of a cup of uncooked oats |
| Cereal flakes | 1.5 cups cereal |
| Bread | 2 slices of regular bread |
| Potato | 2 small or 1 medium potato |
| Oil or butter | 1 level teaspoon |
Source: A Guide to Managing Your Weight | INDI | Version 4/18
Snacking
Before you grab a snack, ask yourself:
- Are you really hungry or just bored?
- Is your snack healthy or more of a treat?
- Could you choose a smaller portion?
Your mood can also affect what you eat. If you're eating because of how you're feeling, visit Mental health - HSE for support.
Healthy snacks | Eat often
- A piece of fruit
- 1 pot of yoghurt
- 2 crackers, oatcakes or rice cakes, with a low fat cheese triangle
- A handful of nuts or seeds
- A small glass of smoothie
- 4 breadsticks
- Carrot sticks with 1 dessertspoon of hummus
- 1 small bag of popcorn
- A portion of homemade vegetable soup
- 1 small skinny latte or cappuccino
Less healthy snacks | Eat occasionally
- 1 fun size or treat size candy bar
- 1 small bag of low fat or light crisps
- 3 squares of chocolate
- 1 scoop of ice cream or 1 ice pop
- 6 jelly sweets
- 2 chocolate sweets
- 4 marshmallows
- 1 low calorie instant chocolate drink
Drinks
Sugary drinks
Sugary drinks have a lot of hidden calories. Opt for water or sugar free drinks instead. Aim for 8 cups of water each day. Staying hydrated will also help you to not overeat, as sometimes thirst can be mistaken for hunger.
Alcohol
You should never drink alcohol if you’re on the active list, as you will need to be ready for surgery at any time. If you’re not yet on the active list, reducing or eliminating alcohol from your diet can be an effective way to lose weight.
Tips for eating out
You can still enjoy a meal out and stay on track.
- Don’t arrive too hungry. Have a small healthy snack a few hours before.
- Ask for changes to your meal like sauce on the side, vegetables without butter, or swap chips for salad or potatoes.
- Skip extras like bread, poppadoms, or prawn crackers.
Be mindful of fats.
- Pick fish, chicken, or vegetable dishes instead of fatty meats.
- Choose tomato-based sauces instead of creamy ones.
- Go for baked or boiled potatoes, not chips.
- Pick boiled rice over fried.
Eat mindfully.
- Don’t feel you have to finish everything on the plate. Stop when you start to feel full.
- Share dessert or go for a fruit-based option.
Planning ahead
It’s always easier to stick to your plan if you manage to think ahead. You’ll be less likely to reach for something unhealthy.
- Have health snacks handy. Don’t keep unhealthy snacks in the house, especially in large multi-packs.
- Pack meals and snacks when you’re on the go.
- Cook healthy meals in bulk so you can have leftovers the next day.
- Wash or chop fruits and vegetables in advance, so they’re easier to use when it’s time for cooking.
- Write out a shopping list before going to the store.
- Don’t shop while you’re hungry.
Meal plan
If you need help planning out your meals, choose an option from each list below.
Tracking your progress
Changing habits isn’t always easy, but tracking your progress can help you stay motivated.
Keep a record.
Use a diary to write down what you eat and how active you are. It can show you where small changes could help. Be honest with yourself and look for simple things to change. Your diary can show your progress and help you stay motivated.
Set goals.
Small changes can make a big difference. Set a realistic goal, like swapping your dessert for fruit each day. Once you’ve achieved that, you can set another goal.
Stay positive.
Remind yourself you're doing your best. Everyone has off days. Don’t let them stop you. Just keep going.
If you need more help
- Ask your GP or local respiratory consultant to refer you to a dietitian.
- Ask your GP about Best Health, a free 12 month weight management program offered through the HSE.
- Talk to your GP or local respiratory consultant about whether some of the new weight loss medications might be suitable for you.
- Consider hiring a private dietitian. You can find a dietitian in your area through Irish Nutrition and Dietetics Institute (INDI).
Other resources
Talking about weight: A guide to developing healthier habits (PDF, 6.2MB, 48 pages)
An HSE resource that can help you develop healthier eating and activity habits