How to Start Losing Weight When You are Obese

Losing weight can be an extremely daunting task, especially when you are overweight. It can seem overwhelming when choosing to make healthy lifestyle changes by losing weight as an obese person.

It is important to assess your fitness level after consulting a physician and devising a customized plan to target obesity. Losing weight and maintaining weight go hand in hand when combating obesity.

Your motivation to lose weight could vary from wanting to reduce joint stiffness and relieve muscle tension from the body, being more active, reducing health complications that may arise from being overweight, or fighting the social stigma associated with obesity.

One needs to be mindful of the intensity of the workout program in case one suffers from extreme obesity. A vigorous workout program is not advisable without getting a physician’s advice until you’ve lost about 10% of your body weight.

Chronic illnesses such as arthritis or cardiovascular diseases are prevalent in people suffering from extreme obesity. These conditions might get flared up, limiting, or getting worsened by exercise causing further complications.

Time to act on obesity: why is it so difficult to lose weight? by Michigan Medicine

How can an obese person lose weight?

1. Cut Down on Refined Carbs

Refined Carbs undergo extreme processing which reduces their fiber content and micronutrients which leads to an increase in blood sugar levels, hunger pangs, weight, and belly fat.

Simple glutenous carbs such as white bread, pasta, and pizza can be substituted with complex whole-grain products such as oats, brown rice, quinoa, buckwheat, and barley.

Complex carbohydrates take longer to digest and help in keeping one ‘full’ for a longer period of time.

2. Resistance Training

Flailing muscles and decreased stamina are common sights amongst people suffering from extreme obesity. Resistance training is an effective way to train and strengthen muscles and increase endurance.

Resistance training enables your body to increase the number of calories burnt while your body is at rest. It reduces the risk of developing osteoporosis in older women as their bone density decreases over time leading to increased porosity in bones.

Also Read:  The Best Exercise For Overweight Females Over 50

Hitting the gym and lifting weights is the easiest way to begin your resistance training.

3. Hydration is the Key

It is important to learn to differentiate between hunger and thirst. Failure to do so results in extra calorie consumption in place of just a glass of water. Drinking water increases the number of calories burnt per minute making it an easy way to lose weight with minimal effort.

4. Lean Protein 

Consuming a balanced diet is crucial in facilitating weight loss. A high protein diet reduces cravings and boosts metabolism.

5. Set a Sleep Schedule

Insomnia is one of the major causes that lead to weight gain. Sleep deprivation causes increased levels of ghrelin, the hormone responsible for stimulating hunger which makes us hungry and we end up consuming unnecessary amounts of calories.

6. Cardio to your rescue

Cardio includes exercises that target getting your heart rate up aiding the burning of extra calories. Aerobic exercises, cycling, running, treadmill, etc are some cardio exercises that can result in significant weight loss.

A set of 20-40 minutes of cardio should be paired with a healthy diet for best results. HIIT is another form of high-intensity interval training that pairs intense bursts of movement with a brief recovery period that keeps your heart rate elevated.

Swapping Cardio with HIIT a couple of times a week can aid in belly fat reduction and weight loss.

7. Food Tracking

Organization and planning are the pillars of any successful endeavor, the same applies to your weight management plan. Diving your meals and consuming them at regular intervals helps burn calories faster and reduces the temptation to snack intermittently.

A great way to reduce your unhealthy snacking habits is to use a food journal and track what you eat in a day.

Food tracking enables you to count calories, break the monotony in your meals by offering you to add variety to your meals, and holds you accountable for the bad choices you make.

8. Mindful Eating and Yoga

Multitasking is the basis of our constantly evolving faced-paced lives which leads us to take things for granted. The thought behind mindful eating is to be present at the moment and focus on the food we consume with menial external distractions.

Mindful eating involves eating slowly and chewing your food thoroughly to derive maximum taste and nutrients from it.

Also Read:  Best Diet Plan For An Obese Person

Focusing your attention on the texture, smell, and aesthetic of your food helps in forming healthy eating habits and induces feelings of fullness.

Yoga aids in keeping the body mentally and physically sound through various exercises and meditation. It prevents weight gain and increases fat burning while reducing stress and anxiety-inducing emotional healing.

Yoga has been proven effective in reducing binge eating promoting healthy eating habits. Increased stress levels can result in altered sleep schedules and eating patterns contributing to overeating.

Yoga, mindful eating, exercising, listening to music, journaling, are few effective ways to manage your stress levels.

9. The best way to lose weight is by walking

Being active not only keeps one physically fit but also helps in weight management and weight loss. Diet and exercise are two halves of the same weight management plan and must be given equal attention.

Exercise helps burn off excess calories where dieting fails. If you are short on time, confused about where to begin, overwhelmed, or simply lazy, you can always squeeze in some steps in your day as an uneasy way to burn extra calories.

It doesn’t require any training or equipment, you can simply walk your calories off! You can make small lifestyle changes that can speed up your weight loss process such as taking stairs instead of the elevator or parking further from the door, taking a walk post-lunch, or tracking the number of steps you take in a day.

10. Portion control

A smart way to control your portion is by using smaller plates which induce psychological effects making you feel full faster. By using smaller plates and eating slowly you can train your brain into thinking you are full and eliminate overeating.

Morbidly obese weight loss plan 

Changing your diet is the first step in weight management. It is important to choose the right diet that aligns with your goals and matches your taste and lifestyle choices.

A dietician can help you with a customized diet plan that has a specific calorie count targeting weekly weight loss. Including fiber content and protein in your diet is a great way to reduce calorie intake.

Replacing fatty food with fruits and vegetables and drinking plenty of water can aid in weight loss. Obesity leads to various cardiovascular and autoimmune diseases such as diabetes type 2, arthritis, stroke, etc.

Also Read:  Can Being Overweight Cause Knee Pain?

It is crucial to address your health problems at the earliest and take the necessary steps to lead a wholesome and quality life.

How can an obese woman lose weight?

  • A well-balanced diet high in fiber and protein content and low in processed sugar and fat is the first strep in weight management in obese women. Include whole foods- whole grains, leafy vegetables, fruits, nuts, protein, and plant oils.
  • Refined sugar in any form should be avoided as it increases the risk of obesity-related ailments such as diabetes. 
  • Opt for healthy snacking such as hummus, nut butter with apples, carrots with ranch, instead of highly processed and junk food. 
  • Consider adding physical activity to your daily routine once you reach a minimum of 10% of your weight loss goal. HIIT, resistance training, yoga, cardio, and aerobic exercises are some ways to include physical activity in your daily life. Something as simple as brisk walking can aid in help loss and burning calories faster. 
  • Extreme obesity may require the help of prescription medication, however, it comes with its own challenges and must be discussed with your doctor first. 
  • In the case of extreme obesity, one may opt for bariatric or metabolic surgery to reduce the risk of illnesses and physical complications down the line.

Can you go from obese to skinny?  

The simple answer to this complex question is – Yes, you can go from obese to skinny. A lot of factors play a key role in getting you from size 10 to size 0.

Other than your lifestyle choices, the thing that dictates your weight management journey is how overweight you are and how long you have maintained your obesity.

Biological adaptations occur with the development of obesity that increases an individual to sustain their lifetime body weight. The habituation to rewarding neural dopamine signaling develops with chronic overconsumption of junk food.

Discussing your options with your physician and devising a customized diet that targets your problem areas starts your weight loss program. Opting for the right diet along with exercise helps in maintaining the lost weight and paves way for weight loss.

In case of extreme obesity, your doctor may prescribe you certain medications or you may opt for bariatric surgery depending on your medical history and fitness level.

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