Are you an obese person and want to get back in shape? Also looking about how to start losing weight when you are obese. Very Good. You know that you are chubby, and you need to lose weight to live a healthy life.
Firstly, most people are not ready to admit that they are fatty. If you are obese, then it is not a big deal; you can get back in shape by following a healthy lifestyle and diet plan.
Reasons Behinds obesity & Overweight
There are many reasons behind obesity such as hormonal imbalance, genetics issues, diet issues and not doing physical activity. But in most cases, people get in trouble with obesity due to their inactive lifestyle and bad eating habits.
Your food choices and lifestyle say a lot about your overall physique. As per experts when you start controlling your food choices and including yourself in any physical activity on a regular basis you can control all other reasons behind obesity like genetic and hormonal imbalance.
Let’s not waste more time, directly jump to the main topic of this article how to start losing weight when you are obese.
How to Start Losing Weight When You Are Obese: A Short Guide
Now you are obese, and you have lots of fat cells that you need to destroy. surely it will take more time for you to compare to other normal people. Many obese people adopt a fad diet or go for intense fasting that helps them lose weight, but in terms of muscle loss, that is why people feel lethargic or low energy with the quick way of weight loss. The bad thing about this kind of weight loss method is that it only works for a short period of time, and the weight also comes back.
To start losing weight when you are obese, here are some changes you need to adopt: Adapt these changes to your lifestyle to get in shape in a healthy manner. Especially when you are troubled by obesity issues.
Make Your Day More Active – Start Losing Weight When You Are Obese
To lose weight, you need to adopt an active lifestyle. If you are doing a desk job, then don’t sit for hours in front of your computer. Take breaks in between your tasks.
Do some stretching exercises in between. Walk more and avoid the elevator. Being active helps you boost your metabolism, which in turn helps you get in shape.
Control Your Diet And Prefer To Eat Healthily
The diet plays a major role in shaping your body. Count your calories, and you should know your BMI and include the calories as per your body’s needs. Don’t overeat and don’t do long hours of fasting in the initial days of the weight loss journey.
Choose foods that are rich in fiber and proteins. Reduce your carb intake, especially processed foods like white bread, white rice, and white pasta. Include whole grains and complex carbs in your diet.
Stay Away From Junk Food And Sugary Drinks
Junk food has no nutritional value. And are too heavy to digest, only fill you up, and prevent you from eating your healthy lunch and dinner.
Along with this, you should keep a distance from sugary drinks. It holds too many empty calories and prevents you from losing weight.
Include Fresh Vegetables And Fruits In Your Diet
Include salads and fruits in your diet. All fruits and veggies hold lots of fiber and minerals that help improve your digestive system. Makes you fit internally and increases your immune system.
Initially, it will be difficult to consume, but when you get used to it, you will feel good and lighter. Try versatile salad recipes and try to consume them at least twice a day.
Drink Plenty Of Water – Start Losing Weight When You Are Obese
Don’t forget to hydrate yourself. Water is good for your skin, hair, and body. Drinking more water helps control your appetite and makes you feel full. It also helps flush out toxins and waste from your body.
You should always carry a water bottle with you so that you don’t forget to hydrate yourself.
Avoid Heavy Meals At Night
Most people make this mistake. They control their diet all day but eat lots of calories at dinner. Eat light meals at night. This is the last meal of the day, and it should be light.
If you eat heavily at dinner, it makes it difficult to digest and also disturbs your sleep, making you feel restless the next morning.
Know Your BMI
The most important thing you should know is your BMI. Calories play an important role in shaping your body. Knowing your BMI helps you understand how many calories you need to consume per day as per your body’s needs.
Work On Your Metabolism
Start working on your metabolism to reduce weight naturally. Those with a good metabolic rate burn calories faster than others.
Adopting a healthy lifestyle and including metabolic-boosting foods in your diet helps boost your metabolic rate.
Increase your resting metabolic rate to burn calories even if you do not work out.
Adapt Changes Slowly – Start Losing Weight When You Are Obese
Calm your excitement and adapt to the changes slowly. In the initial days of the weight loss journey, people do intense workouts or make drastic changes in diet, and by doing this, they feel stressed and find it difficult to follow the plan. They start to lose motivation to lose weight and not put enough effort into getting back in shape.
That’s why you should take small steps to stay on the fitness track.
10-Minute Workout Daily
Don’t forget to work out for at least 10 minutes. The workout not only burns calories but also has other health benefits. You can start your day with a bodyweight workout at home or a small walk near a park. To stay on a fitness track not miss a workout from your day. Regular workout not only helps you burn calorie but also improve your overall fitness.
Take the help of a smartwatch to analyze how many calories you have burned in a day. Smartwatches help your mind keep up the motivation. In your weight loss journey, your metabolism and calories play a major role. Just focus on a healthy diet and work hard to improve your metabolic rate to grab your desired physique.
Wrap It Up
Don’t stress about losing weight; enjoy your weight-loss journey. By adopting these changes, you will feel more refreshed and energetic within 2 to 4 weeks. Be consistent with your diet and lifestyle, and start losing weight when you are obese. And sticking to your healthy lifestyle will surely reward you with a perfect body shape.
Is it possible for an obese person to lose weight?
Of course, an obese person needs strong willpower to adopt healthy changes to lose weight in a natural way.
Is it OK to lose weight fast when obese?
No, losing weight too quickly means you may gain it back in the form of fat after some time. According to experts, it is healthy to lose 1 to 2 pounds per week.
How many kg can an obese person lose in a month?
It depends on what you are losing, water weight, muscle weight, or fat weight. if you are losing above than 20 pounds per month then definitely you are also losing muscle weight. So don’t run behind the number. Feel your body’s energy. 4 to 8 pounds a month is ok.
Hi, I am a fitness freak girl, who loves to explore the best way to live a healthy life forever. I am a science graduate girl from the University of Denver and loves to write about fitness blogs to help people live healthy life.