Since 1975, the number of people with obesity around the world has nearly tripled. In 2016, more than 1.9 billion adults aged 18 or older were overweight, and over 650 million of them were also obese. Overweight and obesity lead to more deaths than underweight. Globally, more individuals are overweight than underweight, except in sub-Saharan Africa and some areas of Asia. Due to obesity, our body suffers greatly. We need to acknowledge our weight issue and take action for the sake of our health.
Today’s blog is specifically for individuals struggling with overweight and will explore scientifically backed methods for weight loss. I hope the information provided will be beneficial to you.
What are overweight people?
Before we talk about weight loss for overweight people, first of all we need to clarify one thing, that is, what is overweight people?
Obesity is defined as weighing more than 25kg above the standard weight determined by one's height (standard weight = height [cm] - 105). You can easily determine whether you fall within this category using this formula.
If you are overweight, you need to be careful with your weight loss program to ensure your body stays healthy. This is because excess body fat can create pressure on your organs, leading to problems like high blood pressure and diabetes. Over time, being overweight can lead to various health issues. This means that being overweight can put your body in an unhealthy state. If you try to lose weight without considering your physical health, it could lead to bigger problems.
To prevent this, overweight individuals should prioritize learning more about their own physical condition. We suggest that overweight people visit the hospital for a physical examination before embarking on any weight loss journey. This will allow them to measure crucial indicators such as blood lipids, blood pressure, blood sugar, and receive recommendations from a medical professional.
If your doctor advises you to exercise, then congratulations, you can rest assured that exercise; if the doctor advises you to exercise moderately, or is not suitable for exercise, it is best to listen to the doctor's advice, adjust the state of the body before considering exercise. Once these issues are addressed, you'll be ready to begin your weight loss program.
Choose the right exercise
Not all exercises work well for people who weigh a lot, especially ones that require the knees to do a lot of work.
Some research indicates that when you stand or walk, your knee bears a force equal to one to two times your body weight. Going up and down slopes or stairs puts three to four times the weight on your knees, while running puts four times the weight on them. Using this calculation, a person who weighs 100kg has 400kg of pressure on their knees when running, which is a lot for the knees to handle. To ensure your knee health, choose sports carefully. Generally, these exercises are more suitable for larger body types:
- Walking: Start by walking 2-3 times a week and gradually increase to 4-5 times a week, with each session lasting more than 30 minutes.
- Swimming: Swimming is a great exercise for people who are overweight, as the water provides buoyancy and reduces pressure on the knees. Swimming: On average, swimming for an hour burns 400-700 calories. If you do not know how to swim, you can try water jogging. Running in water feels different resistance but less pressure.
- Cycling/Dynamic cycling: Riding a stationary bike can also help reduce pressure on the knees, as the seat supports most of your weight. It's best not to stand and pedal, just choose the suitable speed according to your physical condition, and slowly increase your pace as your body adapts.
- Mat/Sitting Exercise: Examples of this include Pilates and seated dumbbell exercises. For individuals with a larger body weight, it is important to avoid exercises that involve standing or jumping. For individuals with a larger body weight, it is important to avoid exercises that involve standing or jumping. Proper strength exercises should be prioritized, and if possible, seek guidance from a trusted trainer at the gym.
If you're ready to start exercising, the best approach is to gradually increase your activity levels. Begin with a 30-minute walk on the first day and gradually work up to an hour. Once your body has adapted, add 30 minutes of cycling and adjust your routine based on how you feel. It's important to warm up and stretch before and after exercising with heavy weights. This reduces muscle fatigue and makes your workout more effective. Don't skip this important step.
Diet is a top priority
For overweight people, diet is a top priority because of the limited types of exercise that can be done.
If you've been exercising for a long time but aren't seeing any change in your body or weight, it's most likely because you haven't been paying attention to your diet. It's important to eat good quality carbohydrates. Avoid processed carbs like chips and cookies and go for carbs that are full of fiber and nutrients, such as whole grains, vegetables, and fruit.
If you have a lot of experience, consider starting your weight loss journey with 1200 calorie recipes and visit popular healthy recipe websites for more information. Keep in mind that 1200 calories is the minimum for maintaining good health. Hospital weight loss clinics often recommend meal plans containing over 1200 calories to very overweight patients. Do not attempt to follow a long-term low-calorie diet with daily calories less than 800 or even less.
If you have a large body weight, losing weight can be risky. And be patient with yourself, because weight gain doesn't happen overnight, and weight loss won't either. So before starting your weight loss plan, talk to your doctor for advice, especially if you have related health issues. Gradual and consistent efforts will lead to satisfying results.