The tips used by regular people trying to cut some few pounds cannot be used by overweight people to lose weight. This is something that most people do not understand. Obese people find it difficult to go about their daily routine, leave alone working out. Helping people in this group should be taken in a different approach. The following tips will guide you on how to lose weight when you are obese.
How To Lose Weight When You Are Obese :
- Change Your Diet
The journey of how to lose weight when you are obese starts with what you eat. This is the key strategy for losing weight, whether you are trying to cut 5 pounds or 100 pounds. Eat more healthily by avoiding foods that have a high-calorie content, fats, and simple sugars. Try to get your calorie intake from complex carbohydrates such as sweet potatoes and brown bread.
Fiber intake can also help reduce your appetite since it takes longer to get digested. Taking foods rich in fiber can help cut significant weight since it improves the metabolic rate of the body which ends up burning more calories in the end. Fresh fruits, vegetables, and whole grains have the highest amount of fiber.
Protein consumption also helps in weight reduction. They increase the body metabolism which results in burning of calories. Proteins can reduce your appetite and make you eat less. Start your day with a breakfast that is rich in protein, and you will realize that during the day your snack consumption will reduce.
Drinking plenty of water is recommended for people trying to lose weight. This might not help obese people much, but it contributes to losing a few pounds. Water increases the metabolic activities of the body. It also fills your stomach and therefore reduces your craving for unhealthy foods. Taking at least the recommended eight glasses of water a day will help you get rid of the toxins and impurities in your body which is essential for weight loss.
Exercise That Is Appropriate For The Obese
Working out is next to impossible to people with obesity because there will be too much pressure exerted on their joints. This is why if you are overweight, you should focus on cutting at least 10% of your weight before you can consider starting to exercise. However, exercise for obese people should not be equivalent to regular people. How to lose weight when you are obese Start with little to moderate activity. Bicycle riding, swimming or lazy walking is an excellent way for an obese person to start exercising. Start with 20-30 minutes of cycling or just walking. This can be increased gradually to a pace that raises your heartbeat. Do not be too quick to add the exercise intensity; it would be good if you check with a doctor the amount of exercise your body can handle at the time.
Psychological Interventions For Weight Loss
As a person fighting obese, it will be easier for you if you have people supporting you on your weight loss journey. This could be your family, obesity support groups or media. You can also adopt the culture of reading journals that highlight how to fight obesity. The society sees obese people as greedy and lazy. You do not need these kinds of people around you when you are trying to lose weight. Be around people who understand and support you. Being around people who are going through the same experience will motivate you to work harder since you feel you are not alone. This will put you in a competition. You will be proud of the little pounds you lose at the end of the week and be determined to lose more.
Watching reality weight-loss shows can sometimes be misguiding. They make it look so easy losing weight whereas it is risky to lose more than 3 pounds a week because it can put you at the risk of getting gallstones. You need to understand that the people on reality shows are under great supervision and you are not. Take your time; it can take years to achieve the goal of a healthy weight.
Medical Interventions To Help Fight Obesity
Losing weight for obese people is not a walk in the park. Sometimes it will need medical intervention where a doctor will prescribe a very low-calorie diet and also pay close supervision to you. This process should take less than 12 weeks with a goal of losing 3 pounds every week. This is the ideal weekly weight loss as anything beyond this will put you in a medical complication. Follow your doctor’s advice to ensure you don’t put your health at risk.
If the prescribed low-calorie diet does not work, weight loss surgery might be considered. It is a risky procedure, and thus your doctor will perform various tests to ensure that you are a qualified candidate for the operation. This should be the last option after trying all other methods.
The above tips on how to lose weight when you are obese are practical and realistic. They are tips focused on how to help the obese group. Losing weight starts with self-appreciation to help you overcome the stigma that comes from society. The journey of weight loss is not easy but stay focused.