Being morbidly obese significantly increases the risk of type 2 diabetes, heart disease, stroke, osteoarthritis, gallbladder disease, sleep apnea, some cancers and death. Weight loss reduces the risk of these disorders, but losing weight safely can be a challenge for the morbidly obese due to loss of mobility, extreme fatigue upon exertion and health restrictions. Consult a health professional before beginning any diet or exercise program, especially if you suffer from heart disease, diabetes or another medical disorder that may impair your ability to exercise safely.
Step 1
Join a support group or work with a therapist to modify your behavior and thinking to increase your chances of successfully losing weight and keeping it off.
Step 2
Eat less. Reduce your daily caloric intake by 500 to 1,000 calories per day, depending on your doctor's instructions. This reduction should result in 1 to 2 pounds of weight loss per week, or a loss of approximately 10 percent of your body weight over six months.
Step 3
Stop eating foods that contain unhealthy fats. Eliminate trans fat from your diet and significantly decrease your intake of saturated fat. Trans fats are mostly found in processed foods, while saturated fats come mainly from animal sources, especially fatty meats. Choose leans cuts of meat and fish and bake or broil them to reduce fat intake. Avoid fried and fatty foods and stay away from processed meats and convenience meals. Cut back on sauces, gravies, mayonnaise, salad dressings, butter and other high-calorie additions to meals. Choose mono and polyunsaturated fats instead. Your total daily fat intake should not exceed 30 percent of your daily calories, according to the National Heart, Lung, and Blood Institute.
Step 4
Eat a balanced diet that includes fruit, vegetables, whole grains, lean protein sources and low-fat dairy. Measure serving sizes of food before and after cooking to prevent overeating; opt for 5 or 6 small meals per day if you tend to overeat due to severe hunger when dieting on three meals per day.
Step 5
Snack on high-fiber foods to curb your hunger and prevent overeating at lunch and dinner. Unbuttered popcorn, pretzels, raw veggies and whole-grain crackers are good choices. Drink water instead of high-calorie sodas and iced tea; sip ice water when you get the urge to snack on junk food.
Step 6
Record your food intake and reasons for eating in a food journal. Write down what, when, where and how much you eat; make a note of any special circumstances that may influence your meal choice or portion size, such as feeling emotional or tired.
Step 7
Increase your level of physical activity slowly during the early months of your weight loss program. Walk slowly or swim in a pool for about 30 minutes per day, three days per week, to start.
Step 8
Walk or swim faster and for longer. Add up to 15 additional minutes to your workout and two additional days per week once your body becomes accustomed to physical activity.
Step 9
Engage in physical activity whenever possible around your home and community. Park farther away from store entrances, use stairs instead of elevators, walk across the room to change the channel on your television and walk up and down every aisle in the grocery store.
Tips and Warnings
- Exercise during the first six months of weight loss plays a greater role in preventing weight regain than in assisting with weight loss, according to the National Heart, Lung, and Blood Institute. Speak with your doctor about medications or surgery to help you lose weight if you cannot do so with diet and exercise alone.
References
- National Heart, Lung, and Blood Institute: Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
- Obesity Action Coalition: Weight-Loss Options
- Duke Health: Non-Surgical Management of Morbid Obesity
- MedlinePlus: Obesity
- MayoClinic.com: Dietary fats: Know which types to choose
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