Lose 100 pounds or more
Losing weight is all about planning. When you have a lot of weight to lose, it means playing the long game. And during that time, you will face challenges.
Weight loss experts offer you their ideas to cut calories, make exercise easier, stay on track and more. Some are tried-and-true, and others may surprise you.
Go big for breakfast
People who eat more in the morning and less at night tend to lose more weight. Starting your day with a high-protein meal — especially warm, solid food — helps you feel fuller and less hungry later.
Keep a photo diary
Save your food photos in a daily file. Before your next snack or meal, review them. They will remind you what you have already eaten. That may help you decide to downsize or choose something else.
Use an app
There are many mobile applications that can track your daily activities, food and some health indicator records. That helps a lot for some individual.
Try a meal replacement plan
Under a licensed professional's care, you will eat one regular meal per day and swap the others for special shakes, soups, or bars. Some obesity specialists say that if you can stick to it, you will see big results in 6 months to a year.
Set up your food storage
Out of sight, out of mind — and mouth. Put fresh veggies and fruit at eye level instead of inside a drawer, and you are more likely to grab them when you open the door.
Shop smart
Don't leave your meals to chance. Have ingredients on hand so you are not tempted to resort to take-out. Think about menus that work for the household: Maybe your veggie stir-fry can be their side dish. Stay out of bulk warehouse stores. The oversized items can invite overeating.
Find a fan club
Support from a group can help you lose more weight than going it alone. You will gain perspective, encouragement, tips — even a little competition, if that is the kind of thing that gets you motivated.
Outsmart your inner critic
When you get off-track, it can be hard to forgive yourself. So pretend it is a friend who slipped up and is upset. Write a note to them. Then read it out loud — to yourself. It will likely be kinder and more encouraging than anything the little voice in your head would say.
Try physical therapy
You will learn to reconnect with your body. Your physical therapist will design a programme, tailored for you, to improve your balance, strength and range of motion.
Work your muscles
You may not realise it, but you have built them up just by moving your extra weight around. And as you lose body fat, you want to keep those muscles. They burn fat and calories! But if you don't use them, you will lose them.
Get in the pool
Swimming is a whole-body, non-impact workout with a fantastic calorie burn. The water helps hold you up, so there is no pressure on your joints. Plus, it saves time by combining cardio and muscle-building in a single activity.
Look past the pounds
Regardless of what the scale says, your body may still be changing in a good way. Are your clothes getting looser? Are you losing inches? Is your blood pressure better? If you have diabetes, have your sugar levels improved? Can you handle more exercise? Celebrate those non-scale victories, too!
Get checked for sleep apnea
You may not be resting as well as you think you are. This condition, which interrupts your breathing while you sleep, often affects people who are overweight. It can disrupt your slumber and you will not know it. Lack of sleep alters hormones that control hunger.
Ask about weight loss medicine
Once you have lost 5% to 10% of your weight, your body makes adjustments to fight losing any more. Hormones that signal you have had enough to eat don't get sent to your brain, and you are still hungry. When that point comes, talk to a doctor about whether a medicine could help you keep going.
Play down plateaus
It happens: The scale will not move, no matter what you do. Try not to think failure. Instead, give yourself credit for not adding pounds. That alone is a triumph. If you have not seen a change for 3 months, then it is time to revisit your diet and exercise plan.
Consider weight loss surgery
Weight loss surgery can help that you cannot achieve otherwise, especially if your amount to loose is enormous.
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