Obesity refers to excess body fat amounts as determined by the body mass index, or BMI, according to MayoClinic.com. Obesity increases the chances of several serious health conditions, including diabetes and high blood pressure. Working out helps you burn calories, which aids in weight loss when combined with a healthy diet.
Increase Activity Level Gradually
Your current fitness level influences the amount and type of exercise that fits your specific situation. Start with a type of exercise that interests you and that you are physically comfortable doing. Walking is an activity that almost anyone can handle. Even if you can only walk for five minutes at a time, use that as your starting point. Make an effort to walk most days of the week. Gradually increase the amount of time you are able to participate in the selected activity. For example, after a week of walking for five minutes, increase to seven minutes. Pushing yourself to exercise just a little longer helps build your endurance so you can work up to greater lengths of time.
Wear a Pedometer
A pedometer counts the steps you take throughout the day. Wearing a pedometer helps you analyze the number of steps you take in an average day. It may also serve as a motivator to you to increase your overall activity level. Once you figure out your average number of steps per day, push yourself to walk 100 extra steps each day. Continue increasing your goals for more steps walked each day.
Increase Overall Activity Level
While dedicated exercise time burns the most calories, you can add in small bursts of activity throughout the day to burn some extra calories, according to MayoClinic.com. Think of housecleaning or gardening as a workout and intensify all of your movements. Do a few squats while you cook dinner or go up and down the stairs a few extra times.
Vary Workout Type
A varied workout schedule keeps you interested in working out and helps you stay on track toward your weight loss goals. Test out several different methods of exercising, including walking, exercise videos or exercise classes. Rotating your workouts also helps you focus on different muscle groups for overall improvement of muscle strength and weight loss.
Overcome Mental Roadblocks
Being obese and inactive may cause you to think negative thoughts that could interfere with your progress. The Weight-Control Information Network recommends identifying all of the potential roadblocks, such as being self-conscious during exercise, worrying about injury or difficulty staying motivated. Think of ways to overcome the potential barriers before they become a problem.
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