Introduction
Obesity is defined as having an excess amount of body fat, which increases the risk of various health problems. According to the World Health Organization (WHO), more than 1.9 billion adults were overweight in 2016, with 650 million of those being categorized as obese. With obesity rates continuing to rise, it’s important for those struggling with their weight to understand how to start losing weight in a safe and effective way. This article will provide an in-depth guide on how to start losing weight when you are obese.
Tracking Your Calories
One of the most important things to do when trying to lose weight is to track your calories. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that individuals who tracked their food consumption and physical activity levels lost more weight than those who didn’t track their progress. Tracking your calories helps you stay accountable for what you eat, allows you to monitor your progress, and gives you an idea of how many calories you need to cut back on in order to reach your goals.
When tracking your calories, make sure to be accurate and honest. Use a calorie-counting app or website to help you keep track of what you’re eating. Another helpful tip is to weigh and measure your portions so you know exactly how much you’re consuming. Also, don’t forget to account for snacks, drinks, and any other food items you may be eating throughout the day.
Increasing Physical Activity Levels
In addition to tracking your calories, it’s also important to increase your physical activity levels. Regular physical activity can help you burn calories, build muscle, and improve overall health. A study published in the American Journal of Clinical Nutrition found that individuals who combined diet and exercise interventions lost more weight than those who only followed a diet plan. Some types of physical activities to focus on include walking, running, biking, swimming, and strength training.
When starting an exercise program, make sure to start slow and gradually increase intensity. It’s also important to find activities that you enjoy doing, as this will make it easier to stick with your routine. Finally, make sure to get enough rest and recovery time between workouts to allow your body to properly heal and rebuild.
Cutting Out Processed and High-Calorie Foods
It’s also important to reduce your intake of processed and high-calorie foods. Processed foods tend to be high in unhealthy fats, sugar, and sodium, which can lead to weight gain. A study published in The American Journal of Clinical Nutrition found that reducing the consumption of processed foods was associated with lower body mass index (BMI) and lower waist circumference. Additionally, high-calorie foods such as fried foods, candy, and sugary drinks should be avoided as they can add unnecessary calories to your diet.
When cutting out processed and high-calorie foods, try to focus on eating whole, unprocessed foods such as fruits, vegetables, lean proteins, and healthy fats. Additionally, make sure to read nutrition labels and ingredient lists to ensure you’re making healthy choices. Finally, try to limit portion sizes and opt for smaller meals throughout the day.
Scheduling Regular Medical Check-Ups
Obese individuals should also consider scheduling regular medical check-ups with their doctor. During these visits, your doctor can check your vital signs, assess your risk for complications, and provide advice on how to best manage your weight. A study published in the journal Obesity Research & Clinical Practice found that obese individuals who received regular check-ups were more likely to successfully lose weight and keep it off in the long run.
At your medical check-up, your doctor may take measurements such as your height, weight, BMI, and waist circumference. They may also perform blood tests to check your cholesterol and glucose levels. Your doctor may also discuss lifestyle changes such as diet and exercise, medications, and even surgery if needed.
Developing a Support System
Finally, it’s important to develop a support system when trying to lose weight. Having a strong support system can help you stay motivated and accountable for your goals. A study published in the journal Obesity found that individuals who had access to a support system such as family, friends, or healthcare professionals were more likely to succeed in their weight loss efforts.
When looking for a support system, you can join online forums or in-person support groups. You can also ask family and friends to join you on your journey. Additionally, you can consider hiring a personal trainer or nutritionist to provide additional guidance and support. No matter who you choose, make sure it’s someone who is positive and encouraging.
Conclusion
Losing weight when you are obese can be a difficult task, but it is possible. By tracking your calories, increasing physical activity, cutting out processed and high-calorie foods, scheduling regular medical check-ups, and developing a support system, you can start to lose weight in a safe and effective way. Remember, it takes time and dedication, but with the right tools, you can reach your goals.
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