Obesity is a problem that affects about one in every three Americans. Though obesity can be partly caused by your genes a number of other factors contribute to the disease, many of which you control. These factors include your eating habits and physical activity level. Taking control of these elements in your life stops weight gain and promotes weight loss. Always consult your doctor before beginning any type of exercise regimen.
Obesity
The Mayo Clinic defines obesity as having too much body fat. The commonly used BMI, or body mass index, determines you weight status through a calculation that uses your height and weight. A BMI of 30 or higher indicates obesity. Symptoms of obesity include sleep apnea, back and joint pain, excessive sweating, depression, shortness of breath and rashes. In addition, obesity raises risk for many serious health problems including heart disease, high blood pressure, osteoarthritis and type 2 diabetes.
Set Goals
Losing a significant amount of weight is a daunting task. To overcome obesity, you must set a number of realistic goals. Outline daily and weekly goals for yourself that address important lifestyle factors such as good nutrition, healthy eating habits and physical activity. The objective of goal-setting is to continually achieve success week after week, which builds your confidence and motivates you to keep going. For example, focus on losing 2 lbs. in one week rather than losing 100 lbs. in four months. Also focus on sticking to your workout plan for the week, and set goals for each day's workout.
Burning Calories
The equation for losing weight is quite simple. If you burn more calories in one day than you consume, you will lose weight. One pound of fat equals approximately 3,500 calories. To shed one pound of fat in a week, the American Academy of Family Physicians recommends you exercise enough to burn of 250 calories and also cut 250 calories from your diet each day. That adds up to a 500 calorie deficit each day, which adds up to 3,500 calories after seven days. As a rule of thumb, the U.S. Department of Health and Human Services recommends at a minimum two-and-a-half hours of aerobic activity per week. However, MayoClinic.com notes that it is best to incorporate at least 30 minutes of physical activity into your daily life.
Weight Loss Exercises
Aerobic exercises like walking, jogging and swimming burn calories. An aerobics workout burns between 545 and 763 calories in one hour in a person weighing 240 pounds, according to MayoClinic.com. Such cardiovascular exercises keep your heart rate elevated. Also make strength training part of your comprehensive weight loss program. Perform strength exercises like push-ups, sit-ups and weightlifting at least two days a week, according to MedlinePlus. This will help tone and firm your body. Building muscle also raises your metabolic rate so that the number of calories your body burns when at rest increases.
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