I am obese, what can I do to lose weight?

The problem of obesity has reached unprecedented levels, and people are dying from it. And despite the insistence on it, the trend seems to be increasing. Although there are people interested in exercise and healthy eating to lose weight, very few achieve it. Many even end up weighing more than when they started. Here are some tips in case you’ve been wondering “what can I do to lose weight?” A very basic formula indicates that 3,500 calories are equivalent to 450 grams of body weight. In other words, if you consume (without spending) 3,500 calories you will gain almost half a kilo and if you burn (without adding) that same amount you will lose just under half a kilo of weight. The above is in very general terms and depends on the type of food, activities and metabolism of each individual. But this can help us develop a weight reduction program. Doing the math, 3,500 divided by 7 days of the week means 500 calories per day. So, if you can get rid of an extra 500 daily, you will be getting rid of 450 grams. You can do it by consuming fewer calories, burning them or by combining both resources. For example: if you consume 300 fewer calories and lose 200 by exercising, it is equivalent to 500. Doing it daily would translate into a reduction of 450 grams each week. Eating healthy to lose weight is choosing and eating the right types of foods low in calories. If you are also exercising as part of your weight loss effort, you can allow yourself to eat a little more to compensate for the energy your body requires. But avoid using exercise as an excuse to eat whatever you want. Even with a physical activity program, you must be careful with what you eat. But it’s a fact that burning more calories through exercise will help you more than not doing so. Exercise and healthy eating for weight loss also go hand in hand because both activities have been shown to increase metabolism. Firstly while you are exercising and for a short period of time after you have finished your routine. Second, muscle burns more calories than fat. So the more muscle you have, the more calories you burn, even when you are at rest. Having an increased metabolism means burning the calories you consume at a faster rate. If you include high-calorie foods in your diet moments before your exercise routine, it will help you get rid of calories. Your body will burn calories faster. As you can see, if you need to lose weight, using exercise and healthy eating means attacking the problem from two fronts and achieving greater effectiveness.