Most of the information out there about weight loss seems to be for the average person. There are plenty of tips for simpler tasks such a toning up a bit or shedding a few pounds.
While these tips are useful, they might not apply to your situation. If you are obese, you need advice more specific to your circumstances.
Read on to learn 7 key tips for combating obesity.
1. Understand What Obesity Is
Understanding your condition will allow you to effectively address it.
First, let’s take a look at the definition of obesity. The World Health Organization defines obesity as an individual having a BMI greater than or equal to 30.
BMI (body mass index) measures the ratio of your weight and height. Because BMI doesn’t take into account factors such as the difference between muscle and fat, one should consider it as a rough guide. Regardless, it is relatively accurate and is the most convenient standard currently available.
What Causes Obesity?
So, what causes obesity? Many factors can contribute to the condition. Some of the most prevalent involve lifestyle habits such as the following:
- Consuming large portions of energy-dense foods
- Consume more calories than you are outputting
- Sedentary lifestyles and lack of physical activity
- Other factors such as medical conditions or genetics may also play a role.
What Are the Risks of Obesity?
When a person is obese, they face certain health risks such as:
- High blood pressure
- Cardiovascular diseases (strokes, heart attacks, etc.)
- Musculoskeletal disorders
- Cancer (breast, liver, kidney, etc.)
2. Visit Your Doctor
This is perhaps the most crucial step you should take if you’re trying to lose weight as an obese person.
Your doctor will assess your current state of health. By measuring vital signs such as your blood pressure and oxygen levels, they can detect any problems early on.
Your doctor will also help you come up with an appropriate plan for weight loss.
3. Change Your Diet
With your doctor’s advice, you must make changes to your diet.
When dieting as an obese person, it’s important to break away from poor habits. This doesn’t mean turn to risky fad diets.
Start simply by eliminating unhealthy options and replacing them with nutritious foods that will make you feel full. You can base your plan on recommendations from organizations such as the U.S. Department of Health and Human Services.
4. Add An Exercise Routine
Again with your doctor’s advice, you should establish an exercise routine.
It’s best to ease into working out. This will help you stay motivated and prevent you from overdoing it at first.
Start with lighter exercises such as walking or aquatic workouts. Also incorporate more activity in your day-to-day life by taking the stairs, parking further away, etc. When your stamina improves, you can try more vigorous exercises.
5. Find the Right Resources
Much like the information out there, it seems like most weight loss resources are meant for the average consumer.
It’s important to find the right resources for your body type. Having the right product and equipment will maximize your comfort and help you stay committed to getting results.
For instance, let’s say you’re an obese man in the market for running shoes. It might be hard to find a pair that fits comfortably, and offers support and impact resistance. You’ll find it helpful to read some reviews of running shoes aimed at the plus sized fellow. This will allow you to get a pair that will best help you on your weight loss journey.
6. Avoid Surgery If Possible
Some people see weight loss surgeries such as gastric bypass as the solution to obesity.
However, surgery should always be a last resort. While it can help you lose weight, there is a high risk of complications. Additionally, after the surgery, you must adhere to strict dietary guidelines and vitamin/mineral supplementation.
While surgery is necessary in some cases, it’s best to lose weight naturally.
7. The Importance of Keeping It Off
Once you lose the weight, the battle isn’t over. One study considers people who lose 10% of their body weight. Around 80% of these individuals will end up regaining the weight or even weighing more.
To maintain your results, you must adhere to your new healthy habits.
When you are obese, it’s no question that you face unique challenges when it comes to weight loss. By educating yourself and sticking to your plan, you have the power to create a healthier lifestyle.