Healthy Weight Loss Rate for Obese Women

Obesity is a sweeping epidemic that has already affected 60 million of United States citizens. The sad truth is that over a third of American women between 20 and 74 are obese, and the number keeps growing. Thanks to busy schedules and work days, exercise is not on the minds of working women and home cooked meals are being replaced by pre-packaged foods.

So, if you have been affected by obesity, how do you get this trend to stop? What is a healthy weight loss rate for obese women and where do you start? These are questions that should be asked and do have answer.

Many doctors say “Exercise is the key”, but for someone who is extremely overweight, this is usually out of the question. For a woman who is obese, you are focused on losing weight fast! Plus, those who are very overweight can easily be hurt by practicing exercises improperly.

Many conventional exercise machines cannot hold an obese women’s weight. Most treadmills have pre-programmed exercise sequence’s that work for a person who weigh’s 150 pounds. An obese woman is just not able to walk on a treadmill because of that fact. So, how do you go about getting an adequate amount of exercise, when machines are not able to hold your weight?

I have a few tips here that will give you an idea on how to lose weight. Slowly, but steadily is the key for a healthy weight loss rate for obese women.

1. Get Your Heart Going!

What exercise really focuses on is getting your heart rate up, for a pretty long period of time. For an obese woman getting your heart rate up there isn’t actually that difficult. The excess weight makes regular cardio a challenge, but there are lots of ways you can exercise without injuring yourself.

A few ways to get your heart going, is to go swim, walk, bike, or dance. You need to have fun while you exercise in order to want to keep going. If walking for long distances is difficult for you, try to sit in a chair with your back straight and lift your arms above your head, then back down to your side. If you keep repeating this motion, your heart rate will definitely go up.

2. Yes, there will be pain.

Ok, in reality exercise should be fun, and at times painful. A great tip is to stretch before and after every workout. When you stretch, you loosen up your muscles and free up all the lactic acid that causes pain in your muscles. For obese women, not being able to stretch will leave them feeling extremely sore after exercise.

There are two ways to exercise almost pain free. You can try stretching your heart after finishing an exercise routine, or just start your routine gradually. Most obese women find that just starting slowly is the best way to go. When I say to start slowly, I mean start at the pace of a snail. You can start by exercising twice a day for 10 minutes. Do this for two weeks and than gradually up your time by five minutes. This is a guarantee to a healthy weight loss rate for obese women.

3. What Gym?

As a tip, this seems a little strange, but there is a great reason to keep away from all gyms. Gyms are great for those who are in shape, athletic, and weight under 250 pounds. Treadmills and weight benches are great for those who have an average body mass, but just can’t sustain an overweight person’s body. Even so, just because I say to look away from all gyms, does not mean that you should not exercise at all. If you want to give a gym a try, start at an all women’s gym. They usually have a few routines that can work for an obese woman.

Being an obese woman is nothing to be embarrassed about. Life is difficult but should include exercise whenever there is time. Exercising is important and vital if you are serious about losing weight. If you are obese and have given up on exercising, use these tips and try it again. It could make a difference in how you feel and look.