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The latest data shows that approximately two in three adults in the United States are either overweight or obese.
Exercise can play a major role in helping these individuals get down to a healthy weight, but very few overweight or obese people are actually meeting the daily exercise recommendations the government lays out.
One survey found that only 22 percent of overweight individuals meet the daily exercise recommendations along with only 13.5 percent of obese individuals.
Many people feel held back from exercising regularly because they aren’t sure how to start. Read on to learn helpful tips that are perfect for overweight or obese people who are currently in this situation.
#1. Shift Your Mindset
It’s easy to get frustrated with yourself when you first start exercising. You may feel like you’ll never make the kind of progress you’re looking for.
When you decide to commit to an exercise routine, it’s also important to commit to a mindset change. Focus on what you can do instead of what you can’t. No matter how long it’s been since you worked out or how much weight you have to lose, there’s still a lot that you’re capable of accomplishing.
#2. Invest in Good Workout Clothes
High-quality, supportive workout clothes can make even the toughest workouts a little more enjoyable. You may feel a little more motivated to workout if you have some exercise clothes that fit you well and make you look and feel your very best.
#3. Use Stability Equipment if Necessary
If you struggle with mobility limitations related to your weight, don’t be afraid to use stability equipment to help you through your workouts. There’s nothing wrong with using a tool like a rollator walker to provide extra support and help you maintain your balance while you exercise.
#4. Find the Right Personal Trainer
Working with a personal trainer is a great idea for people who have a lot of weight to lose. But, it’s important to find the best personal trainer for you. Find someone whose training style works with your preferred learning style — you don’t have to deal with someone who screams at you for an hour a day to see results.
#5. Try Working Out in a Group Setting
Group exercise can also be a great option for people who want to start working out but are nervous about going at it alone. Group fitness classes can also provide extra accountability, especially if you have to sign up and pay for them ahead of time. You may also meet some new workout buddies!
#6. Don’t Try to Do Too Much, Too Soon
Pay attention to how you feel during your workouts and make sure you’re not overexerting yourself without meaning to. Taking on too much, too soon sets you up to burn out and give up altogether. Start slow, be consistent, and you’ll be more likely to make exercising a long-term habit.
#7. Don’t Neglect Strength Training
Many people are hesitant to try strength training because they’re worried about getting big or bulky. In reality, strength training is essential, especially for overweight or obese people. It will help you maintain muscle mass as you shed body fat. Having more muscle will also help speed up your metabolism and allow you to burn more calories.
#8. Be Consistent
You can’t have one good workout and expect to see weight fly off. In order to lose weight and get in shape, you’ll need to make exercise a consistent part of your routine. Schedule your workouts on your calendar and treat them like any other appointment. Over time, they’ll become second nature.
#9. Measure Your Progress
Take pictures, measurements, and track your weight on the scale. This will help you keep track of your progress and stay motivated to keep working toward your weight loss goals.
#10. Eat to Support Your Workouts
Finally, make sure you’re eating enough to support your workouts. If you cut your calories too low, you’ll end up down-regulating your metabolism. This will make it harder for you to maintain your weight loss and increases your chances of regaining the weight later on.