Fighting adult obesity is challenging. Currently, one-third of adult Americans are classified as obese with a body mass index, or BMI, over 30, according to the Weight-control Information Network. Your BMI, which assesses your weight in relation to your height, is a reliable indicator of being overweight or obese for the majority of people. Reducing obesity requires long-term, lifestyle changes and not fad diets. You will include dietary changes and daily physical activity to reduce your body weight, and maintain a healthy weight in the future.
Goals and Accountability
Step 1
Step on the scale and record your body weight in your notebook. Note the date, time and clothing you are wearing. Each week on the same day and time while wearing the same clothes, weigh yourself and record it in your notebook.
Step 2
Set a long-term, realistic weight-loss goal and write it in your notebook. Aim to lose one to two pounds of body fat each week. Note how many weeks it will take for you to lose weight if you do it slowly at a safe rate.
Step 3
Make a fitness plan. Record how many days per week you want to work out, and the times each day you plan to set aside for exercise. Do not schedule anything else during those exercise times.
Step 4
Clean out your refrigerator and cabinets. Get rid of processed, sugar-laden foods and drinks to make room for healthy, satisfying foods to reduce your body weight.
Step 5
Note any obstacles in your path to achieving a healthy body weight. This may include unsupportive family and friends, social events, medical concerns, or even your own self-doubt. Write down how you will handle these obstacles so you have a plan when they come up.
Exercise Recommendations for Obesity
Step 1
Start with low-intensity exercise every other day for 10 to 20 minutes. You can walk outside or just around your house to get your body moving and accustomed to physical activity. Gradually increase your frequency until you are moving five to seven days each week for 20 minutes.
Step 2
Start performing regular sessions of planned cardiovascular exercise five to seven days each week for 30 to 60 minutes to significantly impact body weight, according to the American College of Sports Medicine. Increase your intensity so the sessions are moderate to hard to burn more calories and see better results. Walking, swimming and cycling are effective options you can start with. They are also low impact.
Step 3
Add resistance training exercises two to three times each week on non-consecutive days. Choose one exercise for each major muscle group and do one set of eight to 12 repetitions. Your own body weight may be enough resistance for some exercises. Otherwise, use a weight machine or free weights to challenge your body.
Step 4
Record all of your physical activity and planned exercise in your notebook. Detail frequency, activity choice, exercises, duration, intensity, sets, reps and weight used. Also, note how challenging the exercise session was for you.
Dietary Changes
Step 1
Reduce your total caloric intake by 10 to 20 percent. This will help you create the caloric deficit needed for weight loss without slowing your metabolism. Write down everything you eat in your notebook.
Step 2
Consume whole grains such as whole wheat bread, brown rice, oatmeal and sweet potatoes. Read labels and watch portion sizes when serving yourself carbohydrates.
Step 3
Choose lean sources of protein. Poultry, fish, low-fat dairy, eggs, legumes and lean cuts of beef and pork are all healthy choices. Bake or grill your protein instead of frying.
Step 4
Limit saturated fats, such as butter or margarine. Instead include heart-healthy unsaturated fats such as olives, nuts, avocados and olive or nut oils.
Step 5
Include fresh or frozen fruits and vegetables over canned options. Eat a variety of produce for essential vitamins and minerals.
Tips and Warnings
- See a physician and discuss your weight loss plans before you begin any program. Gradually increase your physical activity to avoid injury and see lasting results. Challenge yourself during exercise for the maximum results. Change your workouts every six to eight weeks to see continual progress. Drink at least 64 ounces of water each day. Consider hiring a dietitian and certified fitness trainer to help you lose weight.
- Do not be discouraged if it is going to take months to reach your goal weight. Know that setbacks or plateaus may occur. Continue with your program to see results. Don't drastically reduce your calories as this will slow down your metabolism. Do not continue exercise if you feel pain, light-headed, dizzy or nauseous.
Things You'll Need
- Body weight scale
- Notebook
- Pen or pencil
- Cardiovascular exercise equipment
- Resistance training equipment
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Weight-control Information Network: Statistics
- Mayo Clinic: Weight Loss: 6 Strategies for Success
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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