Countries such as Australia, Canada, the United States, and much of Europe have high obesity rates and these are rising. The increase is alarming, considering what a detrimental impact obesity can have on health and as a knock on from this, both finances and relationships. Many people who are classed as obese want to lose weight but dieting and exercise needs to be tackled differently for people who need to lose more than just a few pounds.
According to Dr Warren Huberman, a behavioral consultant from the Surgical Weight Loss Program at New York University Medical Center, there needs to be a different mindset for those wanting to lose more than 100 pounds. Attempting the latest fad diet and struggling with exercise equipment won’t work. If you are trying to lose a significant amount of weight then you really need a strategy in place:
1. Supervision – Morbidly obese people need supervision at the start of their weight loss journey. Keep in mind that obesity contributes to many health related problems such as hypertension, diabetes, and high cholesterol. For example, while exercising, your body experiences changes in blood pressure and heart rate.
Supervision during exercise can help minimize the risk of cardiac and respiratory problems, including an arrest. A trained professional can monitor the amount of time, repetition, and style of exercise you are doing and also provide you with the encouragement to keep going, as well as suggest specific exercises.
2. Diet – What you eat needs to complement exercise if you want to see any weight loss. Although there are no strict rules, obese people are advised to cut 600 calories out of their daily intake. However, it is always advisable to seek the opinion of a medical professional before making any drastic changes. Caloric restriction causes the body to focus on other functions such as repair, and this can lead to an improvement of wellbeing. The best way to approach any diet plan is to gradually decrease food intake and to cut out unhealthy junk food, replacing it with nutritious foods. A good diet should contain a balance of:
Fruits and vegetables
Whole grain starches such as potatoes, bread, pasta and rice
Meat, fish, chicken, beans and other sources of protein
Small amounts of fat and sugar
While on a diet, it is best to avoid too much salt as it causes bloating and high blood pressure. It is also important to know how many calories your meals contain so that you know that you are not exceeding your daily limit. Working with a nutrition coach can be a big help when it comes to creating and sticking to a new diet.
3. Exercise – Movement expends energy which in turn can encourage weight loss, reduce mass, and even decrease your appetite. However, when you have a lot of weight to lose, exercising can be both a physical and emotional challenge. Find a fitness center with a supportive atmosphere where you feel comfortable and have the right expertise on hand to tackle weight loss.
When it comes to exercise, the key is to do it gradually. Keep in mind that signing up for full on military style boot camp programs or imitating exercises in TV shows like The Biggest Loser may be too much too soon and pose a danger to your health. It’s best to go slowly at first, and to the point where you can exercise for 30 minutes comfortably three or four times a week, before embarking on more intense forms of exercise.
4. Look into strength training – Resistance can help speed up the weight loss process for many obese people. While many people resist this form of exercise because they don’t want to get bigger, strength training actually speeds up metabolism, helps shape, and firm up muscles, and promotes better fitness. Studies have shown that strength training have more significant fat burning effects than pedaling on a stationary bike or spending 30 minutes on the elliptical machine.
5. Keep your goal realistic – Losing 100 pounds in three months is simply not doable or advisable, no matter how hard you diet and exercise. When losing any amount of weight, it is best to keep goals realistic. Instead of just focusing on one big goal, set a more realistic, safer, and achievable goal of 1-2 pounds per week. Instead of obsessing about your weight, focus on your health. Remember that the more you need to lose, the more time you need.
Weight loss is challenging, especially when you need to lose 100 pounds or more. When you are obese, weight loss is a lifetime commitment. A 360 degree lifestyle change is needed so it is important to stay patient and motivated. Contact us today to see how we can help, and to even take the first step to better health.