A World Health Organization report noted that there were 400 million obese adults in 2005, and that more than 700 million adults are anticipated to be obese in the year 2015. Since obesity is linked to an increased risk for a host of health conditions, it's a good idea to have a sound plan to reduce excess weight. A weight loss plan for obese adults includes a customized diet and exercise program.
Obesity
The World Health Organization defines obesity as a Body Mass Index, or BMI, of 30 or higher. BMI uses current body weight and height to help estimate body fat and chronic disease risk. According to the American Dietetic Association, BMI can be calculated using the following formula: body weight in pounds multiplied by 703, divided by height in inches, divided by height in inches again. The American Dietetic Association website provides a Body Mass Index calculator for adults (see Resources).
Expert Insight
For obese individuals, the American Dietetic Association recommends a weight loss rate of 1 to 2 Ibs. per week for a period of six months; it's also recommend that obese individuals choose an initial weight loss goal of up to 10 percent of their baseline weight. This initial weight loss should be maintained successfully before attempting to lose additional weight.
Calorie Requirements
A calorie deficit of 500 to 1,000 calories per day is required to achieve a weight loss of 1 to 2 Ibs. per week. A calorie deficit can be accomplished by eating fewer calories, increasing physical activity or a combination of the two. The National Institutes of Health state that 1,000- to 1,200-calorie diets are generally appropriate for obese women, while 1,200- to 1,600-calorie diets are usually recommended for obese men, obese women who exercise regularly and women who weigh 165 Ibs. or more.
Diet Plan
The National Institutes of Health recommend a low-calorie "step one" diet for obese individuals. The diet consists of 30 percent or less daily calories from fat, approximately 15 percent daily calories from protein and 55 percent or more daily calories from carbohydrate. Calcium consumption of 1,000 to 1,500 mg per day is encouraged, as is eating at least 20 to 30 g of fiber per day. Foods high in calcium include low-fat and fat-free milks and yogurts. Fruits, vegetables, whole grains, legumes, nuts and seeds are high in fiber. The U.S. Department of Agriculture MyPyramid website provides free individualized menu plans (see Resources).
Exercise Plan
Walking is a popular form of physical activity for obese individuals; walking 10 minutes three days per week is a good place to start. Walking two miles in 30 minutes can help burn an extra 150 calories per day, according to the National Institutes of Health. The American Dietetic Association's 2005 Dietary Guidelines encourage 30 minutes of moderate physical activity most days of the week to help reduce chronic disease risk and 60 minutes of moderate to vigorous exercise most days per week to help manage body weight and decrease weight gain.
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