‘What to do if you have a LOT of weight to lose’ is a series of articles dedicated to the seemingly daunting task of losing lots of weight – think 30kg or more. If you are in this boat then this is the strategy for you. Follow the steps week by week and you’ll soon be on the path to a THINNER and (more importantly) HEALTHIER you

Get moving… Slowly

Having a lot of weight to lose probably means that your level of physical fitness is not where it should be. Yes, being fit enough for everyday life IS a requirement for general health and wellbeing.

You don’t need to become a premier-league athlete, but getting fitter will help you to be healthier, it makes life easier (even getting out of bed is easier when you’re stronger) and the process of building fitness definitely contributes to weight loss.

So you need to get moving

What must you do? How hard, and how often?

Well, this is really a tough question to give a general answer for, but here’s a guideline:

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Since you’re overweight and unfit, the key is to begin with some form of exercise that you can do without hurting yourself. Walking is a good starting point. Walk at a pace where you’re breathing hard for around twenty minutes (if you can). Do this three to five times per week for two weeks, and then increase the time to twenty five minutes and do that for two weeks.

Once you’re walking for forty five minutes and finding it easy, then you can start jogging for one minute after every four minutes of walking and scale the total time back to twenty minutes again. Repeat the two week increase cycle until you’re up to forty five minutes again.

The best time to do this exercise is first thing in the morning. Get up, get a cup or two of black, bitter coffee into the system, and get moving… slowly.



Take a look at more tips from the series “What to do if you have a LOT of weight to lose” below:

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.