Being overweight need not always be due to a sedentary lifestyle or unhealthy eating. Underlying medical conditions could also lead to weight issues. So, it is paramount that the journey towards fitness for the overweight should begin with a screening to discount health issues and conditions that lead to a predisposition to gain weight. Once that is out of the way, the journey can begin in earnest.
The National Institute of Diabetes and Digestive and Kidney Diseases in the US defines being overweight as the condition where the body weight is greater than what is considered normal or healthy for a certain height. However, it specifically states that higher body weight due to excess body fat should be considered as overweight. Overweight due to extra muscle, bone density or water are known to have less bearing on the person’s health.
Starting the fitness journey for the overweight
They say, everything begins from a thought followed by action. The same applies for the fitness journey for the overweight. Overweight can be due to underlying health conditions. Hence, getting basic screening and blood tests done, in consultation with a doctor and a fitness coach, is important.
The fitness regimen should be uncomplicated.
“Following basic steps like indulging in physical activity, staying hydrated and being in an environment that helps form healthy habits, adding strength training and regular updates of measurement like body weight and regular blood test helps,” says Rahul Gupta, a fitness coach and nutritionist from New Delhi. “Do not complicate the journey. Make it simple and clear. Just because it is simple does not mean it will be easy for you.”
Fitness for overweight and diet
Modifying eating habits is more essential than exercise, especially for the overweight. This does not mean that diet alone is enough. Exercise has its own benefits.
“Diet modifications like reducing the consumption of sugar and refined carbohydrates and starchy items help,” says Krishna Rajendra, a nutrition and fitness coach from Bengaluru. “Working on your impulses while buying groceries is one of the ways to modify the diet and ensure you include healthy items like fruits, vegetables and nuts or healthy alternatives.”
As far as exercises are concerned, aim for small increments and steps, advise experts.
“A lot of people sign up for gyms and hard regimens. They end up quitting when they do not see the results,” says Rajendra. “They do not realise there are much simpler and easier things to do with better benefits. One should start developing these habits and not get too hung up about not losing weight. This simply makes one frustrated which deviates them from their journey.”
Different things motivate people to start and continue their fitness journey. Other than motivation, developing good or healthy habits makes the journey towards fitness for the overweight last a lifetime.
Fitness mantra for overweight beginners
It is important to set goals with realistic targets for weight reduction to start with.
Beginners can start their journey with cardio and lifting weights. They can choose brisk walking, cycling or swimming and lift weights or do squats, as it helps build muscles and increase the base metabolic rate. The focus should be on building stamina and endurance at a slow pace.
One might develop hunger pangs after exercising due to an increase in metabolic rate. The hunger pangs are not an obstacle to losing weight as long as one eats healthy food.
“Individuals tend to eat more after exercise due to hunger and tend to eat unhealthy food which contributes to unhealthy fat leading to weight gain,” says Rajendra. “Instead, they can eat nutritious food and not hold exercise accountable for not losing weight.”
Working out, especially when lifting weights, repeating till ‘failure’ is a good way to push yourself while being safe. It involves performing an exercise until you are unable to complete another repetition with proper form and without help from a spotter or coach.
When you lift to ‘failure’, you are pushing your muscles to their limits, causing micro-tears in the muscle fibers. This process triggers the body’s response to repair and build the muscle, leading to muscle growth (muscle hypertrophy).
“But it [lifting to failure] should be done cautiously,” says Rajendra. “It is also important to listen to your body and recognise when to back off to prevent injury or overtraining.”
Takeaways
- Fitness journey for an overweight person, who is a beginner, should begin with a change of habits including changing their eating habits and the amount of physical activities done daily.
- Do not perform intense workouts or exercises that last two hours. Aim for small increments and simple steps.
- Strength training and regular monitoring of body parameters including weight help keep the focus and motivation intact for the fitness journey.
