Helping Adults Lose Weight

If you want to lose weight, it’s best to first consult your doctor about whether weight loss is advisable for you. Below are some ideas for healthy adults to use to help lose weight that you may want to discuss with your doctor.

  • Minimize screen time (television, video game and computer use) to keep you active and help you lose weight.
  • Choose smaller portion sizes. Using small plates, bowls, cups and utensils can help.
  • Eat whole fruits and vegetables (not juice). Goal is 5 to 9 servings daily.
  • Eat more dietary fiber each day. 25 to 30 grams each day is best.
  • Reduce your total calorie intake. Keeping track of calories with a phone app can be helpful.
  • Drink lots of water – 64 ounces of water each day is best.
  • Choose protein sources such as low fat dairy, skinless poultry, fish, soy and nuts.
  • Get plenty of restful sleep. 6 to 8 hours of uninterrupted sleep each night is best to help you lose weight.
  • Increase physical activity. Slowly increase moderate intensity aerobic activity (like brisk walking) and muscle strengthening activities for all major muscle groups. Move toward a goal of aerobic activity five days each week and two days each week of muscle strengthening activity. Consult your doctor before beginning exercise. Always report unusual symptoms like chest pain, shortness of breath or passing out.
  • Avoid salt. Try to limit sodium to 2,400 mg or less each day.
  • Avoid red meat (beef and pork) and processed meat products.
  • Avoid saturated fat and trans-fat (fat that is solid at room temperature).
  • Avoid refined grains and processed carbohydrates. Choose whole grain instead.
  • Avoid sugar sweetened and naturally sweet beverages.
  • Avoid potato products – especially French fries and chips.
Last updated on March 18, 2017