Next time you are in a supermarket, pick up a bag of sugar and weigh it in your hands. Many people in Ireland are on average two stone overweight and so can you imagine what if would be like having to carry 13 bags of sugar around all day, everyday. You can see why being overweight can literally wear the body out before its time.

Being overweight can increase the risk to your heart. Your heart has to work harder as your weight increases. As well as having more fat on their bodies overweight people often have more fat in their blood which can lead to a build up of deposits in blood vessels increasing the risk of stroke and heart attack.

Many people believe that being overweight is a glandular disturbance but this is very rare. You put on weight when energy intake exceeds energy output- when you eat and drink more than uses in its everyday activities.

Body mass index (BMI) may be a term that you are familiar with- it is a measure of body fat, based on your weight and height. BMI is calculated by dividing your weight (kg) by your height2 (m2). A healthy BMI is between 18.5 and 24.9. In addition, carrying too much fat around your middle is known as an apple shape and excess weight carried on the hips is known as pear shaped. Someone with an apple shape will face greater health risks such as developing heart disease, than a person who is a pear shape even if they are both overweight. Women should try and keep their waist measurement below 32 inches.

To help maintain a healthy body weight:

• Eat three moderate meals a day and remember its the type of foods you eat which are important not just the quantity.
• Choose low fat foods: grilled, steamed or poached- and eat less fatty and fried foods such as chips which should be kept for an occasional treat
• Switch Message instead of: Use all fats, oils, margarines and butter as sparingly as possible. Choose low fat spreads and make sure they are low in saturates and high in polyunsaturates
• Eat plenty of fresh vegetables and salads and choose fresh fruit instead of desert
• Fibre rich starchy foods like wholemeal pasta, jacket potatoes and high fibre breakfast cereals should be included in your diet as they help to satisfy your appetite without providing too many calories
• Drink plenty of fluids like water and low calorie soft drinks and cut down on alcohol which is high in calories
• Avoid crisps, cakes, biscuits, pastries, sweets and pies as these are all high in saturated fats.