Adult Overweight and Obesity: How to Change Your Daily Habits to Lose Weight

Managing overweight and obesity in adults requires more than short-term dieting. Sustainable weight loss is based on long-lasting lifestyle changes, including healthier eating behaviors, increased physical activity, reduced sedentary time, good sleep quality, and positive self-esteem. This comprehensive approach helps promote gradual weight loss while improving overall physical and mental health.

Adopt Healthy Eating Behaviors to Lose Weight

Dietary Advice

To lose weight, it is essential to gradually reduce daily energy intake. Food choices and portion control play a key role. Other helpful strategies include learning how to cook, eating meals at the table, and organizing grocery shopping effectively.

Healthcare professionals such as nutritionist physicians or registered dietitians can help by conducting a dietary assessment to evaluate eating habits. Based on your lifestyle, work schedule, and food preferences, they create a personalized nutrition plan to help restore a balanced and varied diet.

Helpful Tips for Better Eating Habits

• If negative emotions trigger the urge to eat, choose an activity that prevents eating at the same time (taking a shower, going for a walk, calling a friend).

• Avoid buying or storing large quantities of foods you tend to snack on.

• In case of loss of control, choose low-calorie-density foods such as vegetables or fruit.

Practical Grocery Shopping Tips for Overweight and Obesity

• Plan meals according to the number of people eating to avoid excessive portions.

• Make a shopping list and follow it strictly.

• Shop when you are not hungry.

• Avoid ready-to-eat foods that require no preparation, as they are often higher in fat, sugar, and salt.

• Learn to read food labels to check sugar and fat content.

Understanding Food Labels and Nutri-Score

Nutrition labels provide information about energy value and nutrient content. Comparing products helps make healthier choices.

The Nutri-Score is a color-coded label ranking food quality on a five-level scale. Its calculation rules have been updated to better reflect scientific knowledge and official nutritional guidelines.

Increase Daily Physical Activity to Lose Weight More Easily

What Is Physical Activity?

For adults with overweight or obesity, healthy eating must be combined with regular physical activity, adapted to individual abilities.

Physical activity includes:

• Leisure activities

• Transportation (walking, cycling)

• Work-related movement

• Household tasks

• Sports and active games

Simple Ways to Move More

• Reduce sedentary time (less TV and screen time)

• Walk, swim, cycle, garden, or move whenever possible

• Take the stairs instead of the elevator

• Park farther away and walk short distances

Benefits of Physical Activity

• Increases energy expenditure and fat burning

• Helps prevent weight regain

• Improves sleep quality

• Reduces stress and enhances overall well-being

Physical Activity Safety Tips

• Always warm up before exercising

• Start gradually and increase intensity slowly

• Stop if you feel pain, stiffness, or discomfort

• Physical activity goals should be defined with your doctor

Recommended Cardiorespiratory Activity

At least 30 minutes of moderate to vigorous physical activity, 5 days per week, is recommended. Avoid stopping physical activity for more than two consecutive days.

Activity Intensity Examples

• Low intensity: slow walking, household chores, stretching

• Moderate intensity: brisk walking, cycling, swimming, dancing

• High intensity: jogging, fast cycling, hiking, team sports, combat sports

Maintain Flexibility and Muscle Strength

• Flexibility exercises (yoga, stretching, tai chi) 2–3 times per week

• Muscle strengthening exercises 1–2 times per week, focusing on arms and legs

Reduce Sedentary Behavior to Support Weight Loss

What Is Sedentary Behavior?

Sedentary behavior refers to waking activities with very low energy expenditure while sitting, lying down, or standing still.

Examples include:

• Driving or using motorized transport

• Office work and screen use

• Watching television

• Standing still in queues

How to Reduce Sedentary Time

• Stand up every 90–120 minutes

• Move for at least 5 minutes

• Reduce screen time, which often encourages snacking and sugary drink consumption

Sleep Quality and Weight Management

Maintaining a healthy biological rhythm is essential:

• Wake up at consistent times and expose yourself to daylight

• Eat filling foods at dinner (whole grains, legumes)

• Reduce screen use in the evening

• Keep the bedroom calm, dark, and cool

Good sleep helps regulate appetite and prevents nighttime eating.

Maintain Physical, Mental, and Social Well-Being

A positive self-image supports weight loss. It is important to:

• Engage in social activities

• Maintain healthy family and social relationships

• Reduce work-related stress and build positive professional connections

Herbal Medicine, Supplements, and Overweight

Some herbal products may help reduce appetite by promoting satiety (such as pectin or seaweed-based products). These are available as medications or dietary supplements.

Always seek advice from a pharmacist and consult your doctor before use to ensure nutritional balance and safety.

Conclusion

Effective weight loss for adults with overweight or obesity relies on long-term lifestyle changes, not restrictive diets. By combining balanced nutrition, regular physical activity, reduced sedentary behavior, quality sleep, and emotional well-being, sustainable weight loss becomes achievable. Professional guidance further improves safety and long-term success.

Medical and Scientific Sources

• World Health Organization (WHO) – Obesity and Overweight

• National Institutes of Health (NIH) – Weight Management

• Centers for Disease Control and Prevention (CDC) – Healthy Weight

• Harvard T.H. Chan School of Public Health – Nutrition and Physical Activity.