Weight Loss for Obese Men

According to the Obesity Society, there are more obese men in America than women. Obesity has become a major problem over the years. It increases the risk of many medical conditions, including coronary heart disease and Type 2 diabetes. The situation is not hopeless; as an obese man, you can to take to drop pounds and take control of your health.

What is obesity?

Obesity is more than just being overweight. To determine if you are obese, you need to calculate your BMI, or body mass index. An adult who has a BMI between 25 and 29.9 is considered overweight. An adult with a BMI of 30 or more is obese.
To calculate your BMI, divide your weight in pounds multiplied by 703 by your height in inches squared.
For example, to determine the BMI of a 6-foot, 200-pound man, use this equation: 200 x 703 / 72 (squared). That is 140,600/5,184=27.13. This person would be considered slightly overweight.
If you're not a math whiz, you can find BMI calculators online.

Diet

The first thing you need to do to lose weight is to take control of your diet. Understand the decisions about what you put in your body directly relates to your obesity. Start making healthier decisions. Without a better diet, it's going to be extremely difficult for you to lose weight.

Eat a healthy, balanced breakfast each morning. As an obese man, you need to eat early in the morning to help jump-start your metabolism. Instead of two or three large meals, you should be eating five small meals spaced out throughout the day. This ensures your metabolism will continue working hard for you.

Eat plenty of fruits and vegetables and protein such as fish. Replace soda and beer with water.

Make sure to avoid fast food restaurants and avoid eating late at night. Once you start eating better, you will notice results on the scale.

Exercise

As an obese man, it's likely that an extended period of inactivity is directly related your obesity. You need to be more active. Go for a walk or spend time outside playing with your dog. Anything will help.

Many obese men cannot be on their feet for too long, but there are exercises you can do inside your house while sitting down. You can do arm curls with dumbbells or sit-ups, for example. If you watch what you eat and be more active, it's likely, as an obese man, that you will drop pounds quickly in the first few weeks.

An exercise ball is another great way to burn calories without being on your feet. Many exercise balls can support up to 1,000 pounds. Try sitting on one of these balls while watching TV. After a while, you will notice that your abdominal muscles are working to keep you balanced. This is a great way to burn calories without noticing it too much.

If you are able to go to the gym, it's an ideal place to help you lose weight. Make a schedule for when you are going to work out and stick with it. It may be intimidating for a large person to go to a gym at first, but when you start to see results on the scale, you should feel more comfortable.

Tips

You need to be committed. A good way to hold yourself accountable about what you are eating is to keep a food journal. Write down everything you ate throughout the whole day--without lying. This will help you see exactly what problems you are having.
In order to stay committed, tell friends and family about your decision to lose weight. Their motivation will help keep you from quitting. This is a life-changing decision you are making and could add years to your life. Stick with it.