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Weight Management

The best way to lose weight for good (and stay healthy as you do!)

Most of us have been there – a New Year’s Resolution, or even just a Monday resolution, to finally lose that extra weight you’ve gained over the years. In fact, with around 60% of Irish adults being classed as overweight or obese, it’s something many of us should be considering when it comes to taking care of our health and our bodies. 
Although we may wish otherwise, losing weight is not an overnight transformation – in fact, the healthiest way to lose weight is slowly, by following a healthy lifestyle incorporating a good balance of exercise and healthy eating. 
So where to start? Our guide will take you through some of the best ways to lose weight, from fitness to nutrition, and how to stay healthy in the process.

How can you tell if you’re overweight?

The best place to start when it comes to weight loss is determining how much weight you need to lose. 
Measuring your body mass index (BMI) and your waist circumference can be good indicators of whether you are overweight or not.
  • A BMI of 18.5 to 24.9 is a normal, healthy weight.
  • A BMI of 25 to 29.9 is classed as overweight.
  • A BMI of over 30 is classed as obese.

Waist circumference can be especially important when looking at the risk of heart disease. A waist circumference of greater than 37 inches for men and 32 inches for women can indicate that a person is overweight and has an increased risk of cardiovascular diseases in their lifetime. 

How much weight should you aim to lose?

If you are overweight, losing just 5% to 10% of your body weight can see improvements to your risk of developing high blood pressure, high cholesterol, heart disease, stroke, diabetes and certain cancers. 
You should never aim to lose so much weight that your BMI drops below 18.5; this is classed as underweight and carries its own set of dangerous side effects and risks to your health. 

Where should you start with a healthy weight loss plan?

Once you’ve worked out how much weight you want to lose, it’s time to get to work! 

Why we don’t recommend fad diets

Although the latest trendy diet might seem appealing (and look like a fast way to lose weight) they’re best avoided in almost all cases.

Most fad diets don’t provide you with the right nutrients to keep your body healthy, and even if you do manage to lose weight a little faster than normal, chances are your overall health will suffer. 

These diets tend to be strict, and so they’re not maintainable in the long run: this means you’re also more likely to revert to unhealthy eating, and gain back any weight you’ve lost over time. 

The best way to lose weight in a healthy manner

When beginning any weight loss journey, the most important thing to have in mind is sustainability: if you can consistently stick to a manageable routine, you’ll maintain your weight loss results and have greater success in the long term. 

We recommend approaching your weight loss with three main tactics: healthy eating, increased water intake and exercise. 

Healthy Eating

The first area of your weight loss journey to focus on should be healthy eating. 

These days, our supermarkets (and fridges) are packed to the brim with unhealthy microwave meals, frozen chips and sweets and snacks. Although these meals seem appealing from many points of view – convenience, as a treat, price – the truth is that they often cause far more harm than good. 

Opting for a well-balanced diet containing all of the nutrients you need to stay healthy is the best way to go. Be sure to include plenty of healthy foods that you enjoy eating – that way you won’t grow tired of your diet and revert to unhealthy snacks once more. 

Some of the best foods to help you lose weight are:

  • Eggs
  • Leafy green vegetables
  • Fish
  • Broccoli, cauliflower, sprouts
  • Lean meat like chicken and turkey
  • Wholegrain carbohydrates
  • Nuts and seeds

How many calories should I eat to lose weight?

Calorie intake requirements vary from person to person, but as a general rule of thumb women need around 2000 calories per day and men need around 2500 calories per day in order to maintain a steady weight; to lose weight, you need to consume slightly less calories than this, as well as maintaining an exercise routine. 

There are a few main tips to remember as you begin your healthy eating plan:

  1. Minimise sugar intake. 

This includes refined carbohydrates such as white bread or white pasta. Sugar not only contributes to weight gain, it can lead to inflammation and bloating too. 

  1. Opt for unrefined, unprocessed foods. 

The less refined your food is, the less likely it is to contain high amounts of sugar and salt. Choose wholegrain carbohydrates and unprocessed meats. 

  1. Choose home-cooked meals as much as possible. 

Home-cooked meals tend to be far healthier than ready meals or takeaways; not to mention, they typically contain more vitamins and minerals thanks to the fresh produce used. 

  1. Opt for healthy snacks.

Crisps and chocolate are full of sugars, chemicals and salt, and can be extremely calorific. Choose nuts or fruit as your snack instead. 

In order to create balanced, healthy meals for yourself, you can consult a food pyramid – this will give you an idea of the right serving size for each food group and help you to create a simple meal plan to lose weight.

Exercise

Exercise boasts benefits for bodies and minds alike - from burning off extra calories, to improving muscle strength and boosting circulation, exercise also releases endorphins and improves your mood. 

Starting a new exercise routine doesn’t need to be daunting, and there are plenty of activities you can do that don’t involve the gym if you prefer. Moderate exercise for 30 minutes 5 times a week is enough to see additional health benefits. 

Some of the best exercises to lose weight include:

  • Walking

A great place to start, walking is low-impact and won’t put too much pressure on any joints or muscles. Aim for a brisk 30 minute walk that raises your heart rate. 

  • Cycling

Whether on a bicycle or a stationary exercise bike, cycling is also low impact but uses muscles to a greater extent than walking. Cycling also helps burn calories. 

  • Running

Similar to walking, running will raise your heart rate even further and burn off calories as you go. Start with a light jog and build up to a full run. You can run outdoors or on a treadmill.

  • Swimming

Swimming, both in a pool or natural water, utilises most of the muscles in the body, and is fantastic for losing weight as well as building strength and stamina; it’s also low-impact! 

  • Weight training 

Weight lifting is one of the best workouts to lose weight perfect for supplementing cardio exercises; it can burn calories, but it also helps build muscle strength and increase your metabolic rate, meaning you’ll burn more calories over time. 

As well as helping manage your weight, exercise can help to improve mental health, increase your sleep quality and increase your energy levels. 

For people who are very overweight, it is important to take the stress on your joints into account before beginning any new exercise regime; we recommend opting for a low-impact exercise routine, and always speak to a doctor or healthcare professional before you begin.

Increased Water Intake

Most of us need to be drinking between 1.5 and 2 litres of water a day – but with fruit juices, smoothies, soft drinks and alcohol abound, it can be easy to consume far less. 

Unfortunately, these other drinks also tend to be high in calories and sugars, both of which contribute to weight gain. 

Water is the best choice and it is important to drink between 1.5 and 2 litres a day depending on your activity level. Drinking a glass of water before a meal can also help you to feel fuller faster and can reduce overeating.

What are the best supplements for weight loss?

There are many weight loss supplements available that can help you lose and manage your weight. 

Supplements are by no means a fast track to losing weight, and should only be used in conjunction with healthy eating and exercise. It’s best to consult your pharmacist before taking any weight loss supplements, and if you suffer any underlying conditions, you should always consult your GP before you begin. 

Look for supplements containing natural ingredients that will help increase your metabolism, stimulate your digestive system and boost your liver function.

Some great ingredients to look for include:

  • Green tea
  • Chilli
  • Apple cider vinegar
  • Milk thistle
  • Ginger
  • Turmeric

You could also consider a chromium supplement: chromium is a mineral that can help to regulate sugar levels, which in turn can reduce sugar cravings and help you avoid eating sugary foods.

If you are concerned about your weight, call into any McGorisks pharmacy for advice on weight management. 

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Supervising Pharmacist

Deirdre O'Sullivan

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