Climbing a steep mountain requires preparation, though it may be challenging, it is not impossible. The same applies for those who have a bigger weight loss target.

Experts say that people who have never been obese don't realize how intimidating it is to even start losing weight. There is a lot of fear and hesitation surrounding fitness. Well intentioned advice to ‘diet' or ‘exercise' can be frustrating. Even simple tasks like walking around the house or climbing stairs can be daunting. The standard weight loss plans and exercise rules don't apply. Common challenges for the obese are- exercise equipment that is built for someone half their size, weighing machines which are unable to measure their weight and the associated health problems. The very rules of caloric intake are different for this category and require a different approach.

1. Seek supervision

In the beginning those who are obese need medical guidance and supervision. Get a routine Health Check done which covers all the basic tests. Obesity causes health problems like elevated cholesterol, blood pressure and insulin resistance leading to diabetes. Do not attempt to lose weight without consulting a doctor with the reports. They can then send you to a Dietitian who will help plan your diet and caloric intake.
Health checks can help identifying these risks to be able to start with a treatment. Controlling insulin will result in a reduced appetite which will help lose weight.

2. Make health your priority

Weight loss becomes difficult or even depressing when you focus on the numbers on the scale or on a particular ‘diet'. Making changes for health should be your first priority. Keep weight loss aside, ask yourself why you should be eating healthy and exercising. Enjoy the feeling of exercising and being physically active. See how much better your body feels when you eat healthy. This way you will focus on the long term goals which will make the journey enjoyable and worthwhile. Make good health the reason for a permanent lifestyle change.

3. Set modest goals like drinking more water.

If you think that's too modest or even silly, think again. Just being well hydrated can kick start weight loss. When you are dehydrated your body can mistake feelings of thirst for hunger. Next time you crave something unhealthy, drink a big glass of refreshing water. Chances are you won't feel hungry anymore. Drink 200 ml water before and after a meal to aid digestion and speed weight loss from the water. The water aids in breaking down food and helps in nutrient absorption. You also tend to eat less which reduces caloric intake automatically. Swap fizzy drinks and alcohol for water. You do not need those extra calories.

4. Plan ahead

Make a regular time for exercise in your daily routine. When you fail to plan, you plan to fail. Exercise should be a non-negotiable part of your day. We have regular times for meals and rarely skip or miss a meal on purpose. Approach exercise with the same dedication and enthusiasm. Don't look for instant results, this only leads to disappointment. Remember, you have lots to lose and it will take longer to reach your goals. But when you do get there, it will be worth all the efforts!

You can plan healthy meals in advance over the weekend. Once the mad rush of the week starts it may be hard to follow healthy, organized eating. You may tend to fall back on easily available options for meals and snacks. These could also be high in calories, causing a set back to your goals. By shopping over the weekend and planning out healthy menus for meals and snacks, you save time. This also helps you eat healthy. Another way to be plan ahead, is to prepare extra portions of food which can be used for the day's/ next day's meals or snacks. You can prep vegetables when you have time that can be cooked once you reach home or be made into healthy salads.

5. Exercise

Exercise cannot be ignored for a healthy body weight is one of the most important parts of keeping your body at a healthy weight. It helps keeps limbs supple, builds strong muscles, strengthens bones and boosts the feel good hormones (endorphins) giving a sense of well-being and satisfaction. Exercises help lower the risk of some diseases like Type 2 diabetes and high blood pressure which helps regulate weight loss in a healthy way. You can consult a Physiotherapist for suitable exercises that will not place strain on the joints. This is very important to prevent any exercise related injuries from occurring.

6. Cutting calories

Be realistic while reducing calories. You cannot get started on a 1200 kcal diet however attractive it sounds. That may be effective for someone trying to lose 10 kgs. Being obese, you need extra calories to support your energy needs. Create a deficit of 500 calories per day; this can result in weight loss of half a kg per week. An individual's calorie requirement and needs is unique. Do not try to follow someone else's diet plan however attractive it may seem. Each diet is customized and specially planned taking various factors into consideration.

7. Support and counseling

During this phase, support and counseling can be very helpful. If you feel self-conscious or need someone to talk to, you can always reach out and connect to a counselor. Our counselors at 1to1help.net will be glad to help you. A counselor can help motivate and guide you through this journey. You could also get online or find a support group in your area. You will most likely meet up with people just like you! They will be able to understand your challenges. You can read about other's experiences, their problems and how they overcame their challenges. You may be encouraged and find new ways of reaching your health goals.

Note: Medications or weight loss surgery should be the last resort. They should be done only when there is a severe threat to your health caused by obesity. They may result in small amounts of weight loss. Maintaining weight after surgery or medication requires a constant lifestyle change, otherwise you will regain the lost weight.