Obesity in America has become a major problem over the years. Obesity increases the risk of many medical conditions, including coronary heart disease and type 2 diabetes. Luckily, there are steps you can take to lose weight and take control of your health.
Things You'll Need
- Exercise ball
Get active. It's likely that an extended period of inactivity has played a part in your obesity. Instead of sitting on the couch, go out for a walk. If you have trouble walking or cannot stay on your feet for long periods of time, push yourself to do as much as you can. Even a little exercise can go a long way for an obese person.
Stay active around the house. Just because it's dark or it's raining outside should not be an excuse to be lazy. There are things you can do inside your house, such as climbing stairs or sit-ups, that will contribute to weight loss.
Use an exercise ball. One of the best ways to improve your balance, stability and abdominal strength is to use an exercise ball, many of which can support up to 1,000 pounds. Try sitting on the ball while watching TV, and after a while you'll start to feel a burn in your stomach. It's a great way to start down the road to success.
Exercise with dumbbells. Many obese people cannot be on their feet for too long, but you can still exercise your arms with dumbbells. Do arm curls while sitting down.
Hold yourself accountable. If you want to lose weight, you need to work at it. The weight isn't going to magically fall off. If you have a bad day, refocus and do better.
Join a gym and make a schedule for when you are going to exercise there. While many large people feel uncomfortable at a gym, you will start to feel better once you see the results on the scale. Stay motivated.
Take up a new hobby or participate regularly in an activity that you enjoy. Work in the garden or play with your dog outside. These are simple forms of exercise that are also enjoyable. You will lose weight and have fun at the same time. If you see results from participating in activities you enjoy, it's likely you will stay motivated.
Evaluate what you eat on a regular basis and begin to lead a healthier lifestyle. For an obese person, changing the way you eat will lead to immediate results on the scale.
Eat plenty of fruits and vegetables and avoid greasy, fast-food restaurants.
Control your portion size. As an obese person, it's likely you've been overeating for quite some time. Eat slowly and put your fork down when you start to feel full. It's OK to leave food on the plate.
Eat five small meals throughout the day instead of two or three large meals. It's important to keep your metabolism running throughout the day. It is not good to consume a large amount of food at night.
Eat breakfast. A healthy meal in the morning will help jump-start your metabolism, which will help burn more calories throughout the day.
Keep a meal chart. Documenting everything you eat will help you understand why you became obese to begin with. Make sure you document everything you ate each day.