The Best Beginners Guide to Working Out and Diet for People With Obesity

The Best Beginners Guide to Working Out and Diet for People With Obesity
Obese girl running on treadmill in gym

best exercises for obese beginners

Excess weight puts you at risk for certain chronic diseases like diabetes and heart disease. You can curb your risk of developing these illnesses by losing weight. However, it is true that weight loss is easier said than done.

It takes a lot of motivation for some people to get started and stay on track with their weight loss goals. But keep in mind to never give up! Here in this blog post, we’ll share some tips on how to get started on your weight loss journey—the right way.

Understanding Weight Loss

Weight loss is a combination of healthy eating, exercise, and behavior modification. To lose those extra pounds, you must set realistic and achievable goals. Naturally, you want to lose weight as fast as possible, but this is not the healthiest option. The best course of action is to consult a physician who can advise you on losing weight safely and effectively. Not only do medically-supervised obesity weight loss programs produce the best results, but they also provide a support network for when times get tough.

Many people find losing weight difficult or reaching a plateau while doing so. When this is the case, there may be underlying conditions that need to be addressed. It may also be that you are inconsistent with what you do or that some changes are necessary to your diet or workout intensity. Sustainable weight loss is achievable when you gradually progress until healthy eating and exercise become natural, enjoyable, and part of your lifestyle.

How to Get Started with a Healthy Diet

A well-balanced diet supports your body’s growth and repair, allowing you to stay strong, healthy, and preventing chronic diseases and other ailments. Nutritional eating can also help you shed those unwanted pounds and maintain a healthy weight.

A balanced diet should include plenty of fruits and vegetables, whole grains, and moderate quantities of unsaturated fats, meat, and dairy products. By eating a variety of these foods every day, you will be less likely to eat fat and sugary foods that contribute to obesity.

Here are other ways to get started on a healthy diet:

Crash diets are unsustainable

Crash diets or yo-yo diets restrict a lot of calories to shed pounds quickly. It’s always a red flag when a diet promises “miracle foods” or focuses on just a few food groups and ingredients. Diets like these claim that you can lose up to 10-15 pounds per week. Not only is this unsustainable, but it is also proven harmful down the road. Here are some of the risks:

  • leads to overeating after feeling deprived of food
  • slows down metabolism
  • malnutrition
  • losing muscle mass
  • increases the risk of heart attacks
  • increase risk of eating disorders
  • weaker immune system

Watch what you drink

Over 20% of daily calories come from drinks. While those frappuccinos and milkshakes may taste good, they are actually quite high in calories. Avoid all sodas, diet sodas, and fruit juices, and keep alcoholic beverages to a minimum. Drinks like these may increase calorie intake but provide little nutritional value. Instead, stick with water and drink plenty of it. Staying hydrated is essential to weight loss.

Limit consumption of processed food

Highly-processed foods are high in sugar, sodium, saturated fat and have altered nutritional profiles, which have detrimental effects on health. So instead of eating processed foods, try to cook your food and choose healthy cooking methods like baking and steaming. You can also try to switch to healthy foods by making substitutions. You can substitute zoodles (zucchini noodles) for pasta or use applesauce in place of butter for baking.

Opt for healthy snacks

Snacking between meals can aid in maintaining blood sugar levels and the rate of metabolism. People can snack on nutritious foods to avoid overeating and get vitamins, fiber, and protein. Here are some examples:

  • Whole grain bread with
  • Chia pudding
  • Low-fat cheese
  • Kale chips
  • Nuts
  • Homemade granola
  • Veggie sticks with hummus
  • Dark chocolate

The Best Beginner Exercises for People Trying to Beat Obesity

In addition to dieting, exercise is another key component of shedding extra pounds. By exercising, you burn calories, gain muscle mass, fight disease, boost your ability to perform daily tasks, improve mood, and reduce stress.

Find an exercise routine that works for you and make sure it’s time-appropriate. If you are carrying extra weight, performing high-impact exercises can easily lead to injury. In addition, exercising too long can cause fatigue and strain your muscles. Begin slowly and gradually increase your intensity and time as you get used to your new exercise routine. Also, stop if the exercise is becoming too painful.

The following exercise for overweight people will help you build a strong foundation for your workout routine.


Walking is a great cardio exercise for beginners. Many might find it challenging, but it’s manageable with some help. Exercises like this require no special equipment so that you can get started right away. Just make sure you wear comfortable shoes for it.

Strength Training

Resistance training helps you maintain and build muscle mass as you lose weight. As you gain muscle, the more calories you can burn. Lifting weights is a good place to start. Begin with light weights and increase as you develop endurance.

Stationary Bike

A stationary bike is another option if you need a cardio workout. It usually includes a backrest that can be beneficial to individuals who have back problems. Just be sure to talk to your doctor to prevent further injuries.


Swimming is a great way to get started with exercise. As it is low impact and non-weight bearing, it is suitable for people who have limitations due to obesity, mobility, or injuries. When you swim, your body feels lighter, allowing you to burn calories without exerting too much pressure on your joints.

Start Your Weight Loss Journey with PHWC

Take weight loss day by day. Rather than thinking about what you cannot do, focus on what you can do. As your weight drops down, you’ll find new possibilities for food and exercise that you’ll enjoy. If you’re looking for a safe and sustainable way to begin your weight loss journey, you can consult with Dr. Stanley James here at PHWC! We have a multidisciplinary team to develop the most effective weight loss program tailored to your specific needs. Call 441-292-5111 or schedule an appointment online to get started!to develop the most effective weight loss program tailored to your specific needs. Call 441-292-5111 or schedule an appointment online to get started!

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