Morbid obesity is measured using the body mass index, or BMI. This is an assessment of your health based upon your height and weight. Any person with a BMI greater than 40 is considered to be morbidly obese. According to the Obesity Action Coalition, you can be classified as morbidly obese if your BMI is 35 to 40 and you have a secondary disease like hypertension, high cholesterol, diabetes or a history of heart disease. Taking action to lose weight can greatly improve your health and body composition.
Weight Loss
When you are morbidly obese, losing enough weight to improve your overall health can feel like an uphill battle. According to a study published in "Obesity" by Beatrice S. Kanders and colleagues, even a 10 percent reduction in body weight can result in health improvement. Patients on a program, of diet and exercise, experience a dose-response relationship to weight loss and health. In other words, the more weight you lose, the better the health improvements in blood pressure, cholesterol and diabetes.
The Weight Loss Plan
According to Duke University sustained weight loss for the morbidly obese must be done with a lifestyle change including diet and exercise. The idea for both is to reduce your caloric intake, forcing your body to use fat stores for energy. Exercise is important because it helps to maintain your body's lean mass and raise your metabolic rate while contributing to your daily calorie deficit.
Exercise
According to the American College of Sports Medicine, a morbidly obese person should expel at least 300 calories per exercise session. Training should consist of 45 to 60 minute sessions five to seven days per week at a moderate to moderately hard intensity. Your program should consist of aerobic and resistance exercise. Aerobic exercise is a sustainable physical activity that uses the large muscles of the body in a rhythmic manner, such exercises include walking, bicycling or swimming. Resistance exercise is weight lifting, also using the large muscle groups of the body. To benefit from a weight program, do eight to 10 exercises working up to three sets of 10 to 15 repetitions. Weight lifting exercises can include squats, lat pulldown, leg press, rows, chest press, bicep curl, tricep extension and hamstring curl.
Exercise Precautions
Being morbidly obese puts a strain on all of the systems of your body. While exercising, it is necessary to listen to the feedback your body is giving you. Exercise should feel like you are putting out an effort, but it should not cause extreme pain. Morbidly obese individuals are at an increased risk for orthopedic injury and hyperthemia during exercise. In addition, before starting an exercise program you should gain medical clearance from your physician. He can tell you if there are specific precautions you need to take while exercising.
Diet
The other half of weight loss is your diet. A low calorie diet is the most effective way to meet your caloric deficit. Reducing your energy intake by 500 to 1,000 calories per day can lead to a weight loss of one to two pounds per week. Duke University suggests limiting your caloric intake between 800 to 1,500 calories per day. Your nutrient intake should consist of 250g of carbohydrates, 68g of protein and 60g of fat.
Weight Maintenance
The key to maintaining weight loss throughout your life is with behavior modification. Your lifestyle must change to include a new outlook on food and exercise. Regular exercise is an integral part of weight maintenance. Food can be seen as enjoyable, but must also be looked at as a way to sustain life. Weight management support programs provide peers that are going through the same thing that you are. Considering yourself a new person can ultimately lead to a healthier life with sustained weight loss.
References
- Obesity Action Coalition.org: Morbid Obesity
- Duke University: Non-Surgical Management of Morbid Obesity
- "Obesity: Pathophysiology, Psychology and Treatment"; Ronni Chernoff, Ph.D, RD, George L. Blackburn and Beatrice K. Sanders, eds.; 1994
- "ACSM's Guidelines for Exercise Testing and Prescription"; Mithcell H. Whaley, PhD, Peter H. Brubaker, Phd, Robert M. Otto, Phd, eds.; 2006.
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