What can you do?
With your initial weight you should set a target, for example reduce body weight by about 10 percent from your starting weight - this is a six week goal. This should take about six months, depending on how much weight you have to lose. You can safely lose one-half to three pounds per week. Assuming your calorie intake is appropriate, the more cardiovascular exercise you do, the faster you can lose weight. Here are some key tips to help with your exercise plan:
- Use electronic or mobile technology to support coaching or counselling for weight loss or maintenance.
- Use a scheduled exercise regime or create your own.
- Get involved in as many low impact activities as possible such as Yoga, pilates or swimming/water aerobics.
- Find a stick to healthy diet which you enjoy this means you are much more likely to stick to it.
Below is a 12 week program designed for an Class III Obese person. It includes a diet and exercise plan focused on healthy weight loss.