Losing weight for the morbidly obese can be a life-saving strategy. Being more than 100 lbs. overweight, or having a body mass index of over 40 kg/m2, is considered to be morbidly obese. This condition puts you at risk for high blood pressure, stroke, type 2 diabetes, cancer and osteoarthritis. Weight loss can be done inexpensively and without surgery, but requires commitment and support.
Commitment and Support
According to MayoClinic.com, the number one strategy in an effective weight loss program is making a commitment. Losing weight permanently should be seen as a lifestyle change. It must be something you want to do and are truly willing to make the changes needed. It is also important to receive support from friends or family to keep your motivated and on track. You should choose friends that are willing to help, listen and be supportive.
Eating Plans
Weight loss has a very simple equation. You need to eat fewer calories than you burn. Each pound of fat on your body equalls 3,500 calories. You need create an eating plan that will reduce your daily calorie intake. Choose to eat a large number of fruits and vegetables, which will provide you with plenty of nutrition without adding a lot of calories. Eat smaller portions of meat and make sure they are lean. Poultry should be eaten without the skin, which is full of fat and calories. Instead of eating three "square" meals a day, choose to eat several smaller meals which will help you feel fuller for longer periods of time. How you prepare your foods can make a difference as well. Baking and grilling, without the use of fats and gravies, will help keep calories low.
Adding Exercise
Slowly increase your level of activity. Spending time walking with a friend can burn calories and be enjoyable, all at no cost. Join a mall walkers group which is free and can be done in any weather. As you lose weight and become more fit, you can easily increase your level to include jogging, aerobics or local sports. The American Heart Association suggest that your goal should be to walk 30 minutes a day, five days a week or 20 minutes every other day of vigorous activity.
Cautions
Before beginning any diet or exercise change, you should first speak to your physician. When starting to exercise, be sure to take it very slowly if you have been inactive for a long period of time, and begin and end with some stretching. Over-the-counter diet pills and fad diets will generally only offer short-term results and can be dangerous, as well as costly.
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