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How to Start Losing Weight When You're Obese

by
author image Julie Boehlke
Julie Boehlke is a seasoned copywriter and content creator based in the Great Lakes state. She is a member of the Society of Professional Journalists. Boehlke has more than 10 years of professional writing experience on topics such as health and wellness, green living, gardening, genealogy, finances, relationships, world travel, golf, outdoors and interior decorating. She has also worked in geriatrics and hospice care.
How to Start Losing Weight When You're Obese
A healthy meal of chicken and brown rice. Photo Credit vikif/iStock/Getty Images

Being overweight and obese can be challenging. Aside of feeling uncomfortable about how you look and feel, it can take a toll on your physical and emotional health as well. There may be several things holding you back from losing weight; starting the weight loss process is the first step to better health.

Step 1

Visit your doctor and get a complete health and wellness checkup to assess your basic health issues. Vital signs including resting heart rate, oxygen levels, blood pressure and weight can give your doctor a general idea whether further testing is required. He may order blood tests to check cholesterol levels and do a comprehensive metabolic panel to check for blood abnormalities. He also will go over with you the best diet and exercise program based on your health condition and needs.

Step 2

Create a diet that works for you. While there are hundreds of diet types available, follow USDA recommended nutritional guidelines. USDA also gives tips on how to lead a healthier lifestyle. Add whole grains into your diet, eat lean protein, choose fruits and vegetables to fill out your meals, eat calcium-rich foods and avoid processed foods.

Step 3

Move your body -- you may have to take it slow to get started. The American College of Sports Medicine suggests that healthy adult should engage in 30 minutes of intense aerobic exercise daily up to 5 days a week. Start of small by walking around your home, taking the stairs instead of the elevator, walking the dog and engaging in more outdoor activities such as gardening or playing with your kids.

Step 4

Replace your bad eating habits with good ones. This includes grilling your food instead of frying, eating small meals throughout the day, eliminating late-night snacks and soda, and including more fiber, fresh greens and fish in your diet.

Step 5

Track your exercise and food intake. Think of it as a journal. This will reveal your weaknesses and strengths. It also can help you keep track of plateaus in your weight loss and identify what works for you when it comes to reaching your weight loss goals.

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GOAL
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  • Maintain my current weight
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