Several factors are used to determine when someone is obese, including height, weight, sex and general build. For most people, however, 300 lbs. is a lot of weight, and you will be considered obese if you weigh that much. Losing weight is always a matter of expending more calories than you consume, and the best way to that is through watching your calories and exercising. If you are obese, a doctor might prescribe a specific very-low-calorie diet to help boost your weight loss. Other than that and a few other minor adjustments, you will follow the same steps as any one else trying to lose weight.
Step 1
Consult a doctor. In addition to possibly prescribing a special diet, your doctor can give you a physical checkup to make sure you have no health problems that need attention or that will stop you from exercising. A doctor might also recommend specific exercises to do or avoid.
Step 2
Watch your calories. It takes an excess expenditure of 3,500 calories to burn 1 lb. of fat. Unless your doctor prescribes a special diet, you can start your weight-loss process by dropping 500 calories a day from your diet. As long as you are expending as many calories as you are taking in, dropping the 500 calories will lead to a deficit of 3,500 calories in a week. You can lose 1 lb. a week this way, even before exercising. Be aware that if you drop the calories, but are still consuming more calories than you expend, you won't lose weight.
Step 3
Do some form of cardiovascular exercise. The American Council on Exercise recommends doing cardio exercises, such as biking, swimming or jogging, five to six days a week for 45 minutes at a time or longer to lose weight. The intensity level should be enough that you increase your heart rate and build up a sweat. Start slowly if you have not exercised in over a year or are just starting to exercise. Having extra weight burdens the bones and joints, so exercise with machines that offer support, such as an elliptical or stationary bike. to start your regimen, if you can. If not, walking for 15 to 20 minutes at a time and gradually increasing your intensity to brisker walking is a good start.
Step 4
Do strength training, such as lifting weights, to build muscle, which, in addition to burning more calories than fat, offers support for your frame and builds endurance. Do it at least twice a week on nonconsecutive days. Work each major muscle group -- abdominals, chest, biceps, triceps, hamstrings and quadriceps -- by doing one set of 8 to 12 repetitions of an exercise. For instance, do one set of bench presses or pushups for the chest. Once you are stronger, you can increase the number of sets and amount of weight or resistance. Have a spotter ready when you do exercises such as bench presses, in which you might get caught under a heavy weight you can't lift back up.
Step 5
Eat healthy foods such as lean meats, poultry, fish, nuts and eggs. Fresh fruits and vegetables, whole grains and low-fat dairy products are also recommended. Not only are these foods lower in calories, but they also have the vital nutrients your body needs to properly function, which is especially important if you are exercising more. Avoid junk foods and fast food high in added salt and sugar, saturated fats, trans fats and cholesterol. Eat at least three meals a day, spacing them at least three to four hours apart. Avoid eating large meals and excessive snacking.
Step 6
Set realistic goals. The Mayo Clinic recommends losing 1 to 2 lbs. per week at the most. Any more than that can lead to problems with your health and other issues, such as binge eating if you starve yourself. The only exception might be if your doctor prescribes a special diet that is very low in calories. Even then, it will probably only be a temporary situation. The best results come from a gradual weight loss that allows you time to build good eating and exercise habits. Following this path will help keep the weight off in the long term.
Tips and Warnings
- Keep track of your calories expended and consumed in a journal. This will help keep you focused and aware on a daily basis of the choices you are making.
Member Comments