You are considered morbidly obese if your Body Mass Index, or BMI, exceeds 40 or you are more than 100 pounds heavier than a healthy weight range. Another classification of obesity is a person with health conditions like diabetes, hypertension and high blood pressure and a BMI of more than 35. According to the Obesity Action Coalition website, approximately 9 million Americans are considered morbidly obese. Weight loss strategies for the morbidly obese include numerous behavioral changes.
Construct Exercise Regimen
You should devise an exercise plan if you are morbidly obese and trying to lose weight. High-impact exercises strain knees and joints of someone more than 100 pounds overweight, so find simple exercises to begin. You can walk, swim, do water aerobics or ride an exercise bike as part of a weight loss program. These exercises will not tax joints and muscles. You can start by breaking your routine into 10-minute segments and gradually build from there. Do aerobics at least five times a week. Incorporate strength training using your body weight or light hand weights at least twice a week to tone and build muscles. Building muscles decreases the chance of being left with sagging skin after weight loss. Write down the amount of exercise you get during the day. You can use exercise DVDs for beginners or get a personal trainer to help you create an exercise regimen.
Keep Food Diary
You should eat a balanced diet, focusing on whole grains, fruits and vegetables, but keeping a food diary helps you track how much food you are eating. Morbidly obese people often underestimate how much food is being consumed. A food diary helps you see exactly how much you eat and what time of the day you eat. According to the American Academy of Family Physicians website, a good food diary documents the amount of food eaten, the kind of food eaten, time of day, where you eat, who you eat with, what you are doing when you eat and your mood when eating. The food diary serves a guide to modify eating behaviors when losing weight.
Join Support Group
You need weight loss support if you are morbidly obese because it is a daunting task to lose 100 pounds. You have a number of options for getting weight loss support. You and friends trying to lose weight or get in shape can form a walking or exercise group, even having exercise sessions at each other's home. You can also join groups like Weight Watchers or get online support to help you stay motivated as you embark on your weight loss journey. Support groups provide tools that help you monitor your diet and exercise and make changes if necessary. You will need support when it seems like weight loss is slow and you want to give up.
