Stop seeing morbid obesity as an obstacle. Weight loss is entirely possible with light exercise, healthy eating and the right support.Severe obesity puts limits on your mobility. It keeps you confined to a chair or leaves you bed-ridden. It presents a real challenge for losing weight.There are some things that severely obese people can do to help their situation and lose weight though. You can lose weight despite obstacles.
Here are some Exercises that worked for me. Always consult with your health-care provider before starting any new workout routine.
Punch Aerobics
I created these Exercises to be done seated or standing.
Get 2 hand weights:
The round kind that fit in your palm with a band that go over the front of your hand. Put on music and punch and do upper body dance moves.
Get a pillow:
Put on music and punch the pillow up above you. The goal is to keep the pillow up. If it falls, pick it up and start again, just keep going, because the pillow WILL fall a lot. It’s part of the game.
Dance:
Yes, with or without your legs! Simply put on your favorite music and strike a few poses. Get crazy and just let go and move. Add extra resistance with hand weights. I personally like the 80’s music!
Upper body:
Say a Little Prayer for Me
- Hold your hands in front of you with the palms together, as if praying
- Take a deep breath and raise your hands, still together, above your head
- Part your hands while you slowly exhale
- Lower your arms to a horizontal position
- Push your arms back as far as you can
- Repeat up to 5 times
Palms on Thighs
- Place the palms of your hands on your upper thighs
- Inhale while pushing your right arm up with the palm facing the ceiling and your left arm pushing down with the palm facing the floor
- Exhale slowly while returning hands to thighs
- Tense your stomach muscles and diaphragm
- Hold this until you need to take another breath
- Repeat with alternate hands
- Repeat up to 10 times
Lower body:
Crane
- Place 5 rolled up socks in front of your right foot
- Sit on edge of chair
- Breathe in and out several times
- Pick up each pair of socks with toes of your right foot
- Place each pair near left foot
- Repeat with the left food
- Repeat twice
Leg lift
- Lift your right leg up in front of you
- Breathe out
- Point your toes
- Pull back toes towards ankle
- Change legs
- Repeat up to twelve times.
Hula Hands and Hips:
Get two Frisbee Flying Rings. Use one on each hand and make circles like you are spinning the hoops around your wrists.
Make figure eights with your hips on a stability ball. This is another one where you can really get creative with seated dance moves!
Resistance Bands and Hand Weights:
Moving faster with these items will produce a sweat in a hurry and help you build muscle.
Sometimes I clean for my workout. It sounds silly, but with my abilities (NOTdisabilities) it is well suited to give me personally a sweaty workout. That’s something I like to focus on now, my abilities- what I CAN do, rather than what is out of my reach. When it comes to exercise, nothing is out of bounds, too silly or too little to help. Something is always better than nothing.
Dieting for the Morbidly Obese:
Dieting is a touchy subject for overweight and obese people. A morbidly obese person may not necessarily eat tons of food. They are more likely to be making the wrong food choices. Knowing what sugary and processed Foods are doing to their body can help them open their minds to a healthier eating style. No one likes to think about the toxins we carry in our bodies. Thinking about the organisms living inside of you that are keeping you fat is gross. Yet it is the truth and eating fast Foods and junk food contribute to that.
Diet Tips for the Morbidly Obese:
- Cut back on your portion sizes
- Reduce your daily calories, but not to the point of starvation
- Swap processed Foods for healthier options
- Swap sodas and other drinks for water; save yourself the calories and flush the toxins from your body
- Take a daily multivitamin to make sure you are nourishing your body correctly
- Consider taking supplements to help you lose weight naturally
Find support and realize that you don’t have to struggle on your own. Losing weight can be tough, especially when you know you have a long journey ahead of you. It helps to have people on your side rooting for you when you do well and supporting you when you are having a hard time.