How to lose weight when you’re officially obese

The official term for being considerably overweight is obese. A person is considered to be obese if they weigh more than 20% of the ideal weight they should maintain to stay healthy, fit and cut down their risk of developing chronic long term diseases associated with being stout including high blood pressure, diabetes, heart and joint problems.

Is it harder to lose weight when you are really fat?

For those contemplating or already struggling to lose more than 100 pounds the sheer amount of weight they need to shed in order to reach their goal weight can seem too daunting . There is however no need to despair, as losing any amount of weight is possible if sensible and consistent life style changes are adapted. Obviously the more weight you need to lose the longer it will take, but armed with determination, common sense and a positive attitude it is as achievable for the obese as for any other person with a weight loss plan to reach their target weight and stay there.

Being obese is challenging

Not only is being grossly overweight challenging, upsetting, perhaps even embarrassing and awkward. It can also severely hinder how you dress, where you go and make you even avoid situations in life where your weight could be a liability such as the challenge and perhaps ridicule you could experience in trying to sit comfortably in an airline seat, play with your kids or eat out without feeling the judgement of others making you wish you had stayed home safe on your comfortable sofa away from the prying eyes of those that don’t understand what a burden it is to be so fat.

Health implications of being 100 pounds or more overweight

Those that are obese put themselves into a high risk group of developing serious diseases and health conditions in comparison to those that maintain a normal and healthy weight. Being severely overweight decreases your overall mortality and exponentially increases your chances of developing:

Many types of cancers
Type 2 diabetes
Coronary heart disease
Osteoarthritis (a breakdown of cartilage and bone within a joint)
Lower quality of life which can result in mental disorders such as clinical depression and anxiety
Body pain, difficulty with mobility and physical functions
Gallbladder disease

Losing a vast amount of weight will not only free you from feelings of inadequacy you may be feeling and the ability to live your best life without the restrictions of a huge girth to hinder your every move it may also save you from years of a chronic illness, pain and even save your life.

8 Steps to lose weight if you are obese

Medical support and supervision

As being very overweight could have already affected your health and impaired your mobility a sensible step to take before you embark on a weight loss program to change your life is to enlist the aid of a doctor or weight loss professional who can help you set up and keep to the best and most sensible weight loss program and monitor your progress.

Take it slowly

Your goal shouldn’t be just to lose the excess weight, equally important is after all the effort you have made to achieve your ideal weight loss to maintain it in the long term. This is why it is so important to be supported during the weight loss process which cannot be achieved overnight. It can take a long time, sometimes many years to put on a huge amount of weight and although it does not necessarily take as long to lose it, it is imperative that you relax with the process and aim to lose regular amounts of weight each week than to embark on unsustainable fad diets where the weight can be as easily put back on as it was lost. This is a long term goal. Accept this and the time it will realistically take to achieve.

Exercise regularly

If you are obese, starting an exercise plan could prove difficult at first but it is important to persevere. As you lose weight through a new and healthy eating plan it is important to exercise to maintain skin tone. Exercise is also a natural anti depressant and any form of movement that pushes us and makes us sweat helps to release feel good endorphins. The better you feel about yourself the more likely you are to stick to your weight loss plan. Aim for a minimum of 30 minutes of exercise every day. Start with walking and as you get fitter gradually incorporate a mixture of hiking, jogging, aerobic exercise, yoga and weight exercise. The more you move your body the better you will feel. Again take it easy to begin with but maintain a consistent exercise plan which goes hand in hand with your diet program.


Diet of course is the most important element in losing weight. It was the major factor in the weight gain in the first place. Eating too much and consuming the wrong foods are the first lifestyle changes that need to be implemented to move from obese to ideal weight goals. Cut out sugary and processed foods, full milk and limit or completely omit your consumption of red meat. It is possible for the majority of overweight people on a healthy low calorie eating plan to lose one pound of fat per week without losing muscle mass. If you are extremely overweight (25% body fat as a man or 35% as a woman) you can probably lose a lot more weight per week. If you can keep to a disciplined exercise and eating plan you may be able to drop two, three or even four pounds of fat each week.

Challenges and payoffs of a sustained weight loss plan

Keep in mind you will need to strictly adhere to your diet and exercise plan and get used to being hungry as you will be eating a fraction of the food you used to ingest. The pay off will be the loss of a noticeable amount of fat each week getting you ever closer to your ideal weight loss goal. As you will be limiting your caloric intake to between 1000 and 1500 calories per day it is of paramount importance to keep you well and nourished that those calories are derived from foods that are as high in nutrients as possible.

Plan your meals in advance

Plan your healthy meals in advance so that you are never tempted to indulge in a quick calorific laden treat. Don’t buy or keep any foods that are not conducent with your diet plan in the house. If members of your family or friends complain tell them you need their support to lose weight and remind them that healthy eating can benefit everyone not just those that are overweight.

Reduce your calorie intake by 40%

This is enough to produce a two to four pound weekly weight loss for most people who are very overweight or obese. To find this number you will need to calculate your total daily energy expenditure or how many calories you burn each day.

Be kind to yourself

All good things and positive outcomes in life take time. It takes time to change the bad and unhealthy habits that led to unhealthy weight gains the same as it will take time to reach a healthy weight. Inevitably there can be setbacks. Don’t be discouraged if you experience a few lapses here and there. We are all human and it is no excuse to give up. Move forward, learn from the triggers that may have led you to momentarily digress from your grand weight loss plan and get immediately back on course. Practice mindful meditation and deep breathing to stay relaxed and focused. Surround yourself with encouraging people who can applaud your weight loss progress and most of all be kind to yourself. Losing the excess weight is a gift you are giving yourself to look and feel your best, maintain your health and most importantly prolong your life.

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