Dieting & Obesity

There are several ways to characterize obesity. According to the Duke University Health Systems, obesity can be determined by the BMI or body mass index scale, or body fat percentage. BMI is determined through a calculation using height and weight, and a BMI over 30 is considered obese. Body fat percentage, a measurement of how much fat your body contains, is a more accurate representation of obesity than BMI. Obesity is identified as having 40 percent or more body fat.

Obesity: Risks and Goal of Dieting

Obesity can be detrimental to health and can impact everything from heart disease to conditions of the colon. According to the Weight-Control Information Network, obesity increases the risk of heart disease, diabetes, stroke, cancer, arthritis, liver disease and sleep apnea. Lose just five percent of your body weight and you will decrease your risk of several chronic diseases. Aim for a weight loss of one to two pounds per week.

Very Low Calorie Diet

A very low-calorie diet is one option for quick and effective weight loss for the obese. Generally, this kind of diet is prescribed by a doctor and should only be done under the care of a physician. It consists of eating 800 calories per day, whether from a well-balanced diet or using meal replacement foods. This is not meant to be a long-term means of weight management, but simply a jump start to weight loss. Only those who are labeled as obese should try it. According to the Weight Control Information Network, a very low-calorie diet can result in three to five pounds of lost weight each week.

Low Calorie Diet

Another option, which does not necessarily need to be done under medical supervision, is the low-calorie diet. According to Duke University Health Systems, a low calorie diet restricts your caloric intake between 800 to 1,500 calories per day. Reducing caloric intake to a manageable amount will help you burn stored fat and lower your weight.

It may also be the answer to long-term weight maintenance, according to a study published in the "American Journal of Clinical Nutrition" in July 2005. This study suggests that the characteristics of long-term weight loss and maintenance are a low-calorie, low-fat diet combined with regular exercise.

Physical Activity

The best way to create a caloric deficit each day is to combine diet and exercise. Not only can regular exercise help weight loss efforts, it can also improve your health, reducing your chance of developing chronic diseases associated with obesity. For weight loss, the American College of Sports Medicine recommends exercising five to seven days per week, aiming for 45 to 60 minutes total each day. If you need to, you can break up your training into smaller increments throughout the day. The total duration can vary based upon your fitness ability.
The obese need to take some precautions while exercising. For example, it may be necessary to start out with non-weight-bearing aerobic activities like bicycling or swimming because excess body weight can be stressful on your joints, especially for an obese person. Obesity can also raise body temperature, resulting in a state of hyperthermia, or an irregularly high body temperature. Dress appropriately for exercise and always drink plenty of fluids. Finally, progress with your exercise program as you can and aim for a little more exercise each day.