The most established way for an obese person to lose weight is by focusing on diet and cutting calories. According to the National Heart, Lung and Blood Institute, Bethesda, Maryland, U.S., you should cut your caloric intake by about 500 to 1,000 calories a day to lose one to two pounds a week.
Women can lose weight safely by consuming 1,000 to 1,200 calories a day, and men should aim for 1,200 to 1,600 calories a day. A healthy low-calorie diet plan avoids saturated and trans-fats, cholesterol, too much sodium and added sugars. It includes low-fat dairy products; lean proteins, such as fish, poultry and beans; whole grains; and fruits and vegetables.
Follow a low carbohydrate diet
On a low-carb diet plan, you restrict carbohydrates — particularly high-glycemic varieties that affect your blood sugar — in favour of eating more protein and fat. While eating this way, you’ll avoid grains such as bread, pasta, rice and oats; some high-sugar fruits; root vegetables; and foods with added sugar, such as candy, ice cream and desserts.
Cut that portion size
Cut back on portions to eat less food and balance your caloric intake. Start by weighing and measuring everything you eat. Other tricks include using a smaller plate for your meals, because it holds less food, and ensuring that you read the nutrition label for serving sizes and adjust your consumption as necessary.
Rather than cut out meals, a more effective approach is to spread out the calories into about five meals per day. Three small meals with two healthy snacks would be the norm. Eating more often helps control hunger and reduces the risk of overeating.
Be choosy about food
For breakfast, three egg whites with whole grain toast, a banana, and coffee would supply plenty of protein and complex carbohydrates for energy. An apple and a bottle of water between breakfast and lunch.
Grilled chicken over a salad with low-fat dressing is a protein packed, low-fat lunch. Unsweetened iced tea with lemon would be a perfect low-calorie beverage. Between lunch and dinner, sugar-free yogurt and another bottle of water will prevent the drop in energy normally felt at around 3 p.m.
For dinner, 8 ounces of salmon with mixed vegetables and brown rice can be a great tasting, filling final meal. Decaf unsweetened iced tea is refreshing and will not interfere with sleep.
Limit screen time
Watching television (TV) can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight. It’s a completely sedentary activity that also seems to promote unhealthy eating though the ads, product placements, and other promotions that constantly pitch high-calorie, low-nutrient food and drinks.
Get enough sleep
There is more and more evidence that a good night’s sleep is important to good health-and may also help keep weight in check. How much a person needs can vary a great deal, but there is good evidence that a lot of children and adults don’t get enough.
Today’s world is full of daily stresses. This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating and other unhealthy activities. One of the best ways to control stress is also one of the best ways to combat weight gain: regular physical activity. Mind body approaches, such as breathing exercises, can also be beneficial.
Understand extreme obesity
A healthy Body Mass Index (BMI) ranges from 17.5 – 25 kg/m2. If your body mass index is 40 or higher, you are considered extremely obese (or morbidly obese.) A woman is extremely obese if she’s 5 feet, 4 inches tall and weighs 235 pounds, making her BMI 40.3 kg/m2. To reach a healthy BMI of 24.8, she would have to lose 90 pounds to reach a weight of 145 pounds.
A man is extremely obese if he’s 6 feet, 2 inches tall and weighs 315 pounds, making his BMI 40.4 kg/m2. To reach a healthy BMI of 25.0, he would need to lose 120 pounds to reach a weight of 195 pounds. Doctors use BMI to define severe obesity rather than a certain number of pounds or a set weight limit, because BMI factors weight in relation to height.