Many obese people want to lose weight. One common mistake is to jump into an intensive exercise and nutrition program that isn't sustainable over time, which is why so many people immediately quit. Instead, slowly improve your diet and add on short bursts of physical activity. Ratchet it up over time for amazing results.
Nutrition
When attempting to lose weight, nutrition is a huge fundamental area of focus. According to Dr. John Berardi, an expert in the field of nutritional biochemistry and exercise biology, following several guidelines will be effective for most people.
Eating smaller meals more often, such as every two to three hours, helps rev your metabolism and prevent sugar cravings. Make sure that each meal has complete lean protein, vegetables or fruits and fats. Your fat sources should be evenly split between saturated fat (such as animal fat), polyunsaturated fat (as in flax or salmon oil) and monounsaturated fat (like olive oil.)
Eat mostly whole foods, and avoid beverages other than water and green tea.
Limiting starchy carbohydrates (such as rice, bread, pasta, potatoes, etc.) to right after a workout will definitely lead you in the right direction.
Exercise
As Krista Scott-Dixon, a weightlifting expert, puts it, "If you're a significantly overweight beginner, the last thing you want to do is jump around like a fool on already overstressed joints." To avoid injury, start exercising in 5- to 10-minute increments throughout the day. This may simply mean going on a short walk or climbing some stairs to start with. As you slowly lose weight, increase the time you exercise and the type of activity.
For a good fitness plan for overweight beginners, check out http://www.stumptuous.com/no-fat-chicks.
Check with your doctor before starting any kind of fitness program or nutrition plan.
