Hooray… Here are some untold and best diet plans for the morbidly obese women. If you are someone struggling with too much weight and your body mass index is above 40, then doctors may use the term morbidly obese to describe your weight. This kind of weight is tremendously risky and can cause early death. Such women need to be extra cautious before starting a weight loss program.
Best Diet Plans For Morbidly Obese Women That Won’t Suck!
If you plan on making changes in your diet, lifestyle etc make sure you have a chat with your doctor first. The heart is the most affected organ when you have too much weight on your body.
If you are morbidly obese then losing weight is a necessity and not a choice. Only if the person sheds about 10% of their initial body weight will they see any kind of improvement in their health. Just remember, losing weight for you will be a long terms lifestyle change and required you to take small steps. Be determined and follow the below said diet plans to start your weight loss journey.
How to Know If You are Obese?
Here is how you understand extreme obesity, for example, a woman is considered extremely obese if she’s 5 feet, 4 inches tall and weighs 235 pounds with a BMI range of 40.3 kg/m2. For this woman to reach her ideal weight she has to lose about 90 pounds, ie. a healthy BMI of 24.8 and weight 145 pounds.
What if You are Obese?
One of the best tried and tested weight loss strategy that has worked for many is the method of reducing the calorie intake. This work for anyone who wants to shed some weight whether you are 10 pounds or 100 pounds. Cutting 500 to 1,000 calories per day in your diet will give you a weight loss of 1- to 2-pound of weight loss per week.
Best Diet Plans for Morbidly Obese Woman
Here are some diet plans that you can follow to get you started on the weight loss
- A Low-Calorie Diet
The National Heart, Lung and Blood Institute has suggested extremely obese to target on losing about 1 to 2 pounds per week, which is an ideal weight loss one should follow. You can consume by between 500 and 1,000 calories per day. If you do a physical activity every day and weigh more than 165 pounds, then you can consume something between 1,200 – 1,600 calories. You can also take natural supplements so that your body gets its daily dose of minerals, vitamins, and proteins.
Per gram of fat has 9 calories, if you limit your fat intake by 30 %, consisting of less than 10 % of saturated and trans fats and the remaining polyunsaturated and monounsaturated fatty acids, it could aid in your weight loss. Dairy and meat carry most of the saturated fat which is not a good one as it can cause you health risks. polyunsaturated fats, such as omega-3 fatty acids found in nuts, fish etc are good for your body.
Apart from fat, carbohydrates intake should also be limited to 55%. According to research done by scientists of the University Medical Center in Utrecht, The Netherlands, published in the “Journal of the American College of Cardiology” in July 2007 shows that a high glycemic index diet increases the risk of cardiovascular disease in obese women. Cut low on refined grains, such as white bread and eat low glycemic food such as barley.
Eating lean proteins such as soy can reduce your risk of obesity issues such as diabetes, osteoporosis, cardiovascular disease and some types of cancer. A research conducted by Scientists at University Hospital in Freiburg, Germany showed that when the patient was given a soy-rich diet, it resulted in a much greater weight loss when compared with women who followed the standard diet.
What Not to Eat If You are Obese?
Apart from the above here is a rundown on what you can eat and drink and what you should completely avoid:
- Dairy: yogurt, milk, kefir, ghee Cheese,
- Vegetables such as bitter melon, cauliflower, mustard greens, okra, onions, mushrooms, tomatoes, spinach, eggplant, cabbage.
- Fruits such as apples, melon, pears, plums, bananas, mango, oranges, tamarind, lychee, papaya, pomegranate, guava etc.
- Roots and tubers: carrots, sweet potatoes, turnips, yams, potatoes etc.
- Nuts and seeds: pumpkin seeds, sesame seeds, watermelon seeds, Cashews, almonds, peanuts, pistachios etc
- Legumes: black-eyed peas, kidney beans, lentils, pulses, Mung beans, chickpeas etc
- Healthy fats: full-fat dairy, avocado, coconut oil, Coconut milk, sesame oil, ghee, mustard oil, olive oil, peanut oil etc.
- Whole grains: millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum, Brown rice, basmati rice etc.
- Herbs and spices: cardamom, cumin, turmeric, black pepper, fenugreek, basil, Garlic, ginger, coriander, garam masala, paprika etc
- Protein sources: dairy, nuts, Tofu, legumes, and seeds
Beverage Options for Morbidly Obese Woman
Healthy beverage options include;
- Sparkling water
- Unsweetened tea
Food items you need to completely stay away from;
- Sweetened beverages
- High-fat foods (burgers, pizza etc)
- Refined grains
- Refined Oils
- High-sugar foods etc.
Bonus Tips To Lose Weight
Apart from just following a diet, here are some bonus tips that you can incorporate in your life to look as feel better,
- Seek Supervision
Obesity contributes to health issues and uncovering these health risks by getting proper care and treatment can also aid in losing weight.
- Join a Group
This is one of the best ways to stay motivated and stay committed to your weight loss. Joining a group can give you that extra mental push. You can also share your progress and discuss new diet plans.
- Physical Activities
Apart from just following a diet, try incorporating mild physical activity in your daily life. Ditch your car and walk!
- Join a Gym
Join a gym and try weight training, weight training can shape up your muscles as you lose weight so that you don’t just become a thing but also become stronger.
Note: before going for weights, talk to your doctor.
Losing weight is not an impossible task. Focus on How Far You’ve Come, don’t give up instead focus on your progress and keep going. Though the journey might be slow- the outcome is worth all the pain and don’t forget to keep realistic goals. Weight loss takes time, it is better to keep short realistic goals rather than dreaming of changing overnight. Unrealistic goals can demotivate you.