Obese and need to lose weight? Here’s how to start your weight loss journey.
Knowing you have a lot of weight to lose can be intimidating, but you can take control of your weight loss journey by making small but significant lifestyle changes and adjusting your physical activity and eating habits. The Healthy Mummy has helped thousands of mums with obesity and health problems lose weight.
Obesity is a complicated disease that can be caused by a variety of factors; it’s usually diagnosed by a doctor or healthcare provider and can lead to other health issues. Once you know how much weight you need to lose and what health conditions you have, you can figure out how much weight you need to lose and what health conditions you have.
Obesity and a high BMI are linked to serious health risks such as high blood pressure, heart disease or heart attack, Type 2 diabetes, kidney disease, and cancer. Learn how to calculate your Body Mass Index (BMI) here.
1. Change your eating habits and understand calories
Learning healthier eating habits is an important part of overcoming obesity. The best way to lose weight is to maintain a steady weight loss of 500g u2013 1 kilo per week. Our focus is on healthy, nutrient-dense foods that keep you feeling fuller for longer. Once you’ve calculated your BMR and daily energy needs, it’ll be easier to calculate your calorie goal.
2. Get moving
Exercising has been shown to accelerate weight loss; if you exercise for 30 minutes five times a week, you will almost certainly lose weight. There are many different exercise programs to choose from, such as HIIT, Dance Cardio, Boxing, and Yoga. The 28 Day Weight Loss Challenge is only 10 minutes long.
3. Changes to Behaviour
Unlearning bad habits and triggers that can lead to overeating are often the most difficult obstacles to overcome in long-term weight loss, and getting the right support from like-minded people facing similar challenges can help a lot. The Healthy Mummy has an amazing community of mums who support each other every day.
4. Break down the weight loss
If you have severe obesity and need to lose a lot of weight, break it down into manageable chunks and set non-weight-related goals like not eating takeout for a month. Focus on small but significant changes that you can make in the short term.
5. Reward yourself
Set yourself some small rewards as part of these smaller goals to treat yourself when you achieve them; this will help you stay motivated and maintain a positive attitude.
6. Use the scales less often
Weighing yourself every day can lead to a negative cycle of ‘today is a bad day because I gained 800g since yesterday,’ because your body can fluctuate wildly due to things like fluid retention (for example, if you’ve eaten salty food) or hormonal changes.
7. Get support
The Healthy Mummy App provides you with monthly customisable meal plans and exercise programs, as well as the ability to track your progress along the way. Each month, we add a slew of new family and budget-friendly recipes to our database of over 4500 healthy recipes.
8. Find a buddy
This could be a coworker, a neighbor, your partner, or even a close friend, and you can send each other private messages or even texts if you think it will be beneficial.
9. Use several measurements of success
Having other ways to measure your success, such as taking your measurements and updating them on a monthly basis, can be a powerful motivator. Many mums find that even though the scales haven’t moved much, they’ve lost centimetres off their waist.
10. Banish the term ‘diet’
Instead of feeling like you’re on a diet, focus on living a healthy lifestyle; making commitments to improve your health will naturally lead to positive results. For more tips on how to get started with your weight loss journey, see our Top motivational tips for getting started.
Melissa began the 28 Day Weight Loss Challenge at 115kg and a size 22, and after a stay in the hospital, she decided to make a lifestyle change. She lost 21.7kg in five months and now weighs 94.2kg and is a size 14.
2. Kim White
Kim has spent most of her adult life finding all of the diets she has tried to be unsustainable, but she has no plans to stop now that she has started on this healthy regimen. Read the rest of her story here.
How do I start losing weight when obese?
Vicky Pennington, a nutritionist at Boots, is here to help you kick-start your weight loss.
- Use a pedometer or fitness tracker.
- Start by keeping a food diary.
- Make healthy food swaps.
- Plan your weekly menus and write a shopping list.
- Choose foods that are more filling.
What is the best way for an obese person to start exercising?
What Type of Workout Should You Do?
- While the AHA recommends activities such as climbing stairs and jogging, walking is one of the simplest and most effective ways to start living a healthier lifestyle.
- Water Aerobics. Share on Pinterest.
- Stationary Bike. Share on Pinterest.
Is losing 12 pounds a month healthy?
So, according to the Centers for Disease Control and Prevention (CDC), the magic number for losing weight and keeping it off is 1 to 2 pounds per week, which means aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
How can I kick start my metabolism?
(Backed by Science) 10 Simple Ways to Boost Your Metabolism
- Drink More Cold Water.
- Do a High-Intensity Workout.
- Lift Heavy Things.
- Stand Up More.
- Drink Green Tea or Oolong Tea.
- Eat Spicy Foods.
How much weight can an obese person lose in a month?
In a month, a person may be able to lose 4u20138 pounds (lb).
What is the best diet for obesity?
- A variety of fruits and vegetables. a variety of potatoes, bread, rice, pasta, and other starchy foods (ideally wholegrain varieties)
- some milk and dairy foods. a variety of meat, fish, eggs, beans, and other non-dairy protein sources. a small amount of high-fat and high-sugar foods and drinks.
Can you lose 50 pounds in a month?
To lose one pound of fat, you must cut 3,500 calories from your diet u2013 so cutting 1,000 calories per day will result in two pounds of weight loss per week, or 50 pounds in 25 weeks, or just over six months.
How do I lose 20lbs in a month?
How to Lose 20 Pounds in the Shortest Time
- Count calories.
- Drink more water.
- Increase protein intake.
- Reduce carb intake.
- Begin lifting weights.
- Eat more fiber.
- Make a sleep schedule.
- Be accountable.
Is losing 15 pounds in a month healthy?
A healthy weight loss goal for most people is about 1-2 pounds per week, according to the US Centers for Disease Control and Prevention (CDC). Losing 15 pounds in a month could be achieved through dangerous habits like extreme calorie restriction or severely limiting what you eat.
Do u lose weight when you poop?
While you may feel lighter after pooping, you aren’t actually losing much weight, and the weight you do lose isn’t the disease-causing body fat that matters. To lose disease-causing body fat, you must burn more calories than you consume.
What drinks boost metabolism?
Green tea, coffee, and high-protein drinks have all been shown to increase metabolism, promote fullness, and reduce hunger, all of which can help you lose weight.