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weight loss and exercise tips for the obese?

my friend has gained over 30lbs in the last year. i too have gradually gained weight over time. she and i both are used to being smaller, not small like a size 2 or a 4 but smaller than we are now. we both have tried numerous weight loss and exercise attempts. they will work temporarily but we usually give up or fall behind due to other life obligations (school, work, family, kids etc.) we don't believe in surgeries nor do we want to try any fad or restrictive diets. is their anyone here who has been obese and lost weight by walking?what are some easy alternatives for someone who is obese to work out and lose weight? i want positive answers from those who've actually done it or know someone who has. we are not looking for a easy way out because neither one of us is lazy and we know its not going to be simple but we are looking for safe, cost effective ways for an obese person to lose weight. strenuous workouts would be too dangerous for both of us because of our current weight and the gym is both intimidating and expensive.neither one of us has any real health issues but we are both predisposition to diabetes,high blood pressure, heart disease, and cholesterol due to family history.any positive answers would be greatly appreciated.

Public Comments

1. I had a great secret that kept me in shape for many years until I forgot about it and got fat. What I usually did was do situps and run, every day. It balances everything out. You do situps to trim the stomach, and run to exercise everything else. It's a great 1-2 combo!
2. avoid cabrbonated drinks and fast food or any restaurants for that matter, drink alot of water, put mustard of any kind on food instead of mayo or ketchup, eat chicken instead of beef, have a fruit as a snack. walk alot until youre at a reasonable weight to where you can run so you dont cause injury and set back the weight loss process. do some sit ups and light weight lifting. all of this worked for me, i went from 240 to 190 in about two years. Good Luck!
3. Sounds like you could benefit from a full body cleanse. A friend of mine uses an Acai Berry product, it flushes all the waste out your system. Shes lost quite a lot of weight and she swears by the stuff. She got it for free too, only had to pay like $4 shipping. Here's their site: http://tinyurl.com/acaiberries
4. I was overweight when I was younger. I walked everyday and lost weight that way. You don't have to walk fast or anything. Just be sure to get your walk in everyday and possibly walk a little more as time goes on. That is something you and your friend can schedual to do together. Walking HELPS alot. Also too, a doctor once told me, when you are eating, do not eat till you are full. Just eat till you are "satisfied" and you can lose weight that way. Eatting so much at a time to where you are full makes matters worse and tends to expand the stomach more. (Also cutting out soda and drinking only water helped me)
5. Here are some quick tips from the loseweightresources website. It would take too long here to exlain why all these tips are good for you. Always eat breakfast. Use a smaller plate than normal. Eat a slighter smaller portion of meat or other protein and eat a lot more vegetables and salad. Drink plenty of water throughout the day. Cut down as much as possible on all processed foods. Use whole grains whenever possible. Use fruits as snacks. Eat smaller amounts little and often during the day. Never skip meals as it has the opposite effect and your body will start reserving fat as it thinks it is being starved. Have your last meal at least one hour before going to bed. Don't weigh yourself every day and don't get obsessed about food. Get more active. The more you move the more calories you burn. Even if you have a problem with mobility and cannot walk you can still get more active. We all know that a brisk walk is good for us. Not everyone can do that though. Instead, when you are sitting down, tap your feet or march on the spot. Twist your upper body from side to side. Stretch your arms in the air, out in front of you or to the sides. Any movement at all is burning calories. There are also exercises for people who can't dp the usual walking, jogging etc. There lots more tips like these plus advice, exercises, recipes, humour etc at:
6. hey try "biggest loser cardio" dvd. its pretty good.
7. you don't need to starve yourself to lose wieght. infact sometimes, you need to eat more protein, to burn the fat! for a workable diet - here is what my dietician suggests - follow a practical diet. start your meal with a soup or a huge salad. this fills u up. Make sure your plate has this ratio - 50 per cent veg, 25 per cent carb. potatoes, corn and peas come in carbs category. 25 per cent protein.this will prevent cravings too.an occassional treat is OK. have a snack every three hours. fruit ,ideally berries, or soy nuts. just 2 tbsp of soya subsides hunger pangs. have a protein shake too, if you want. it will fight the fat and give you extra energy to exercise. switch from white rice and bread to brown. eat 900gms of veggies a day.Needless to say, NO soda, chips, cookies! Lose a kilo a week. that is permanent loss. pick an exercise regime you like. get a pedometer and try to take 10,000 steps everyday. for your cholestrol I recommend oats with a tsp of cinnamon powder. onions, garlic, leeks etc. Pranayam, exercise. walnuts.
8. i think its all about understanding the calorie deficit concept. If you know how many carbohydrates, fats and proteins are in any given food, it would help you know how many calories, or how much energy, that food contains. •1 gram of carbohydrate =4 calories •1 gram of protein = 4 calories •1 gram of fat =9 calories The amount of calories our bodies need to do daily activity is called Calorie Maintenance Level (CML) . To lose weight your body must have less calories to utilise which would making it burn your fat stores for energy. Therefore, a caloric deficit is what causes weight loss. To attain calorie deficit you must do the following: 1. Consume Less Calories (Diet) one of the most important way to lose weight is by consuming less total calories. If your body needs 3500 calories per day (just an example), then you should take about 3000 calories per day, therefore supplying your body with less calories than it needs to maintain your current weight. Doing this consistently will cause weight loss. 2.Burn More Calories (Exercise) The second way to attain calorie deficit is by burning more calories than your CML. If you make your body burn additional calories each day through some form of exercise, there would then be a caloric deficit. One thing about exercise is that it raises your metabolic rate not only while you’re exercising, your metabolism takes a while to return to its normal pace. It continues to function at a higher level and your body burns an increased number of calories for about two hours after you’ve stopped exercising. To know how many calories you need or burn in a day, i suggest that you use Basal Metabolic Rate (BMR) BMR: is the amount of energy our body usually needs to function at rest. It differs from human to human and accounts for about 60 to 70 % calories burnt in a day. The best method of estimating your basal metabolic rate is the Harris-Benedict formula: •Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) •Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) The BMR only represent resting energy expenditure, an adjustment must be made to reflect your activity level. This is done by multiplying your BMR by an activity factor (McArdle et al 1996). Note that the following activity factors also take into account the thermic effect of food Activity. 1 Pound Of Fat = 3500 Calories Meaning that for every 3500 extra calories that you consume that your body doesn’t burn, you will GAIN 1 pound of fat. At the same time, it also means that for every 3500 extra calories that your body does burn, you will LOSE 1 pound of fat. By eliminating 500 calories a day, you will lose one pound in a week. So, if your daily caloric need is X to maintain your weight, subtract 500 from that, and you’ll have the number of calories you can consume each day and still lose a pound in one week. The Ideal Weight Loss Rate is 1-2 Pounds Lost Per Week, even though we all want to lose weight faster than that. Everyone does. I personally wish I could drop 20 pounds by next week, but i can’t. Not only that, but attempting to lose weight faster than the above recommendation can actually be quite harmful to your health. Visit http://trimandtrendy.blogetery.com for more
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