How to Reduce Obesity in Adults

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.