Prevention of obesity

Preventing obesity is easier than treating it. Small habits, started early, work best.

Eat well

• Choose home-cooked meals with vegetables, pulses and whole grains
• Limit sugary drinks, sweets, fried snacks and fast food
• Watch portion sizes
• Eat regular meals and do not skip breakfast

Stay active

• Walk at least 30 minutes most days
• Take movement breaks during desk work
• Limit screen time, especially for children
• Choose activities you enjoy

Sleep and stress

Aim for 7 to 8 hours of sleep for adults, and more for children and teens. Manage stress with relaxation, hobbies and support.

Know your numbers

Check weight, waist, blood pressure, sugar and cholesterol regularly, especially after 30 or with family history. Check thyroid if you have unexplained weight gain.

Children and families

• Family meals without screens
• Healthy snacks at home
• Active play every day
• Avoid using food as reward or comfort
• Breastfeeding in infancy supports healthy growth
• No weight talk that shames a child

Medicines

If a medicine you take causes weight gain, talk to your doctor before stopping it.

Pregnancy

Healthy weight gain in pregnancy as advised by your doctor, and healthy habits afterwards.

Remember

Prevention is about steady habits and a supportive home, not strict diets.

When to get help

See a doctor if you are gaining weight steadily, have a large waist or have symptoms such as breathlessness, snoring, joint pain or excessive thirst. Avoid crash diets, slimming teas and fat-burner products, and do not give herbs, supplements or weight-loss plans to children or teens without a paediatrician's advice. In an emergency call 112 or 102.