How To Lose Weight If You’re Overweight Or Obese

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Obesity or being overweight is a common problem among people around the world. Many people may know how to deal with it and many people don’t know it. therefore, this article is for those who don’t know how to deal with their overweight problem.

Weight Loss for Overweight and Obese Individuals

The Best Ways to Lose Weight Safely are to Control calories and portion size, Do regular physical exercises such as lifting weights or cardio, Change your diet by consulting a dietician and reducing calorie intake, Cut back on sugar and refined carbs, Get a good night’s sleep of 7-8 hours.

Let’s dig in for more detail.

Also Read: What Are The Fastest Way To Lose Weight

The first thing to keep in mind is that there is no such thing that can make you look bad or feel bad about your appearance, you are beautiful in your flaws. Whether you are underweight or overweight, just don’t let yourself feel bad or less confident because of your weight. 

Weight Loss for Overweight and Obese Individuals

First, understand when you need to lose weight. Don’t put yourself in danger just because you look little fat, it’s normal to gain a little weight. You need to lose weight when you are obese or when you feel some problems caused by your body weight, as consulted by your doctor. If you are obese or overweight then losing weight can reduce your risk of some serious health-related problems and you will get health benefits from losing even about 5% of your weight.  

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Best Ways to Lose Weight Safely

Following are some best ways to lose weight safely

Calories and portion control

Well, the easy formula, or say, the method to lose weight is to eat fewer calories than you burn depending on your weight, and also consult your doctor before that. You may want to keep track of your calories if you do not lose weight. And if you are opting for a low-carb eating plan, then it is not necessary to keep count of your calories and stick to your protein, fat, and low-carb veggies. Also, keep in mind that eating too few calories can be dangerous and less effective for your health as well as losing weight. Maintain a healthy amount based on your doctor’s recommendation.

Do some physical workout

Doing exercise will eventually help you stay fit even if you are not obese or overweight. Every person should perform some daily workouts to stay fit. Lifting weights has particularly good health benefits such as you’ll burn lots of calories and preventing your metabolism from slowing down. Try to join the gym or do some cardio exercise three to four times a week or you can do gym exercise every six days a week. Just ask your trainer and take some advice about losing weight or maintaining weight. If you do not prefer to go to the gym then do some cardio workouts such as walking, running, jogging, swimming, or cycling. 

Change your diet

You can refer to a dietician for your proper diet plan for losing weight. For that, start by tracking everything you eat, you have to reduce the number of calories you consume. Reduce at least 500 calories per day if you want to lose one pound a week. Also, each one of your meals should include a source of protein, fat, vegetables, and a small portion of complex carbohydrates. 

Cutting back on sugar and refined carbohydrates

Refined carbohydrates are heavily processed foods that do not contain fiber and other nutrients. These include pasta, white rice, and bread. And sugar has definite links to obesity, even when it includes beverages rather than food items. You should try to minimize eating processed and sugary foods for better health.

Getting a good night’s sleep is also important

It is researched that getting less than 5-6 hours of sleep per night is associated with an increased incidence of obesity because poor-quality or insufficient sleep slows down the process in which the body converts calories to energy, that is metabolism. Also, poor sleep can increase the production of cortisol and insulin, which prompt fat storage. So, maintaining good sleep is important for both physical wells as mental health. Just make sure you get a good night’s sleep every night for at least 7-8 hours.

Some Frequently Asked Questions

How can an obese or overweight person lose weight?

An obese or overweight person can lose weight by consuming fewer calories than they burn, through regular physical exercise, changing their diet with the guidance of a dietician, cutting back on sugar and refined carbohydrates, and getting a good night’s sleep. Consultation with a doctor and a proper plan are important before starting any weight loss program.

What is the best treatment option for extremely obese individuals?

The best treatment option for extremely obese individuals typically involves a combination of lifestyle changes, weight loss medications, or surgery, and Bariatric surgery is often considered for those with high BMI. Consultation with healthcare professionals and bariatric surgeons is necessary before going for surgery. Behavioral therapy can also be helpful.

How many calories should I be consuming to lose weight as an overweight or obese individual?

For healthy and sustainable weight loss, aim for a calorie deficit of 500 calories per day. This can be achieved by cutting out sugary beverages, eating mostly minimally processed foods like fruits and vegetables, and preparing home-cooked meals.

What are the best exercises for losing weight as an overweight or obese person?

A combination of cardio and strength training is the best exercise for losing weight as an overweight or obese person. Cardio exercises like walking, running, swimming or cycling can help burn calories, while strength training can help build muscle and increase metabolism. Consult with a doctor and a trainer for an exercise plan that is suitable for you.

Also Read: How to gain weight if you are underweight

The Bottom Line

You will lose your excess fat if you are the potential for your goal. If you take it lightly and do not perform your routine properly, then you may not get the desired results. Replacing refined carbs with complex carbs, you will experience reduced hunger and appetite. With a sustainable low-calorie or low-carb eating plan, you can eat healthy food until you’re full. Also do not forget to hydrate yourself, and drink water before every meal, this will reduce calorie intake and also helps in weight management. 


This article explains detailed information about How To Lose Weight If You’re Overweight Or Obese, Weight loss for overweight and obese individuals, the Best Ways to Lose Weight Safely, etc. We hope you’ll find everything you needed to know.