5 Ignored Steps to Weight Loss Hurting Obese People

The most extreme weight loss methods revealed

Most women who are overweight blame it on birth control or pregnancy. When you weigh more than your normal body size, you will feel heavy. You will experience difficulty breathing, and sometimes you may find it difficult to walk.

Feeling good about your body isn’t always easy when you’re overweight. You’re embarrassed about taking up too much space on the bus or in the office cafeteria.

People look at you, and their eyes scan your body from head to toe. You feel bullied, slighted, and ridiculed.

I used to hide in my room when I was overweight. I would avoid going to function with my friend and family because I didn’t want to get criticized for my size.

Shading pregnancy weight was a struggle for me as a depressed disabled mom. I was in a very dark place then. I think lack of physical activity contributed to my weight gain. I lived a sedentary life the first few months after my accident.

Most of the time, I was either seated or lying down. Gradually, my weight increased from 112 pounds to 187 pounds. I got irritated whenever I looked at the mirror.

Obesity can also have a profound effect on your mental health. You may feel frustrated, angry, and depressed when you reach a breaking point.

But there are more worrisome health risks associated with obesity. Being overweight significantly increases the risk of stroke and cardiovascular disease, which stops blood flow to the brain.

If you are overweight, losing that excess fat can be quite a challenge. Losing just 5–10% of your current weight can lower your risk of developing these health problems.

Why you should worry about excess body fat

Everyone needs that excess body fat to stay healthy. But too much, especially around the waist, puts your health at risk.

The amount of energy in foods or drinks is measured in kilocalories (kcal), commonly called calories.

If you eat and drink more calories than you consume, your body stores the excess calories as body fat. If you regularly eat more calories than you expend, you will begin to gain weight.

Many people tend to worry about the fat they can feel, which is just under the skin, the subcutaneous fat.

But visceral fat surrounding our internal organs like the heart and liver is the biggest health risk.

Visceral fat affects your hormones by raising your blood cholesterol and increasing your chances of developing type 2 diabetes, heart disease, and various types of cancer.

Carrying weight around your waist can make it harder for your body to use a hormone called insulin, which regulates blood glucose (sugar) levels.

To lose weight healthy and fast, here are five steps to include in your fitness routine if you are a morbidly obese person.

You are not eating balanced food

Are you still eating the same junk food that made you fat and expecting to see results?

If you do not adjust your diet, you can’t see any results no matter how hard you exercise. You do not need to cut out any of the food groups. But you can reduce the portion sizes, so you eat less.

Eat balanced food such as vegetables, legumes, cereals, fish, lean meat, white meat, rice, bread, milk, bean, lentils, and fruits.

These foods are rich in vitamins and minerals and are generally low in fat. This makes them well suited to a healthy eating plan.

Always plan your meals the previous day and eat your carb mostly in the day so they can burn off and be converted to energy before you go to bed.

Once you have a healthy diet in place, you quickly feel like you have more energy and want to be more active, which makes it easier for you to get the right amount of exercise every day.

You are not counting your calories

Counting calories involves applying the principles of “calories in, calories out.” To lose weight, you have to burn more calories than you eat.

According to a study, burning 3,500 more calories than you take in can equate to a pound lost. So to lose weight by counting calories, set a daily goal for your calorie intake.

Calorie counting is not a guarantee that you will lose weight. But counting how many calories you eat throughout the day can help you stay within your limits.

Calorie counting can be difficult. There are moments when you get hungry because your body lacks the energy to refill the lost ones.

This happens as a result of eating fewer carbohydrates. When you feel hungry in between meals, try taking a hot drink to boost your energy without going over your calorie level for that day.

Take 10,000 steps every single day

The 10,000 steps-a-day concept was originally popularized in Japan, and some people have achieved incredible results by taking 10,000 steps a day for six days a week with one rest day.

Taking 10,000 steps is equivalent to walking about five miles. An inactive person takes 3,000 steps or less just by walking around their home doing daily chores.

Unless you have an active job, like a waiter or a nurse, it’s hard to hit 10,000 steps using just daily activities.

Most people burn between 30 and 40 calories every 1,000 steps. This means that those who reach the goal of 10,000 steps per day will be able to burn between 300 and 400 calories per day.

The easiest way to walk 10,000 steps a day is to trek to everywhere you want to go instead of using your car or entering a bus to commute.

Replace all your drinks with water

Dehydration can cause you to eat more. Sometimes you may feel hungry and think that your body is craving to eat, but what it really needs is water.

Even mild dehydration can leave you feeling fatigued and irritable, at which point you might turn to snacks and drinks with refined carbohydrates and sugar to boost your energy.

Drinking water is important on your weight loss journey because you’ll be replacing all those calorie-packed juices with calorie-free water.

Water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Research shows staying hydrated helps your body remove waste via sweating, urinating, and defecating.

Also, drinking more water helps your body stop retaining water, leading you to lose those extra pounds of water weight.

Remain consistent even if you do not see any result

If you have a tendency to stop and start when it comes to losing weight, you should know how it can derail your progress and even set you back.

The truth is, the best results come with consistency. This doesn’t mean you will always have to get it right. Rather, it means that you have to work to make progress every day, even if you suck and make mistakes.

An effective way to stay consistent with your weight loss goal is to become comfortable with mindful eating- including calorie counting, portion control, and weighing or measuring everything you eat.

Keep track of your daily journey to lets you know if you’re sticking to your daily calorie limit.

I recommend using an app to help you with this. I like the MyFitnessPal app, but plenty of fat-loss and fitness apps are available online, and many of them are free.

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