Tips to lose 100 pounds or more

Losing weight takes time. Weight loss experts and people who have lost weight offer tips to cut calories, fight "hangry," make exercise easier, and more.

Go big for breakfast

Morning eaters lose more weight than night eaters. Some studies suggest starting the day with a high-protein meal, especially warm, solid food, which makes you feel fuller and less hungry.

Keep a photo diary

Save daily food photos. Before snacking or eating, review them. You will remember what you have eaten. That may help you downsize or choose differently.

Use an app

Keep track of your eating habit by using an app. Recording food intake helps to lose weight.

Try a meal replacement plan

Under a licensed professional's care, you will eat one regular meal daily and swap the others for special shakes, soups, or bars. If you stick to it, you will see big results in 6 months to a year.

Set up food storage 

Assign shelves to your pantry and fridge so healthy food is easily accessible. Put fresh vegetables and fruit at eye level instead of in a drawer to grab them more easily.

Eat smart

Do not gamble with food. Stock up on ingredients to avoid ordering takeout. Maybe your veggie stir-fry can be their side dish.

Find a fan club

Weight loss is easier with group support than alone. You will gain perspective, encouragement, tips, and competition if that motivates you.

Try physical therapy

Connect with your body. A physical therapist helps people with medical issues and mobility issues. They will prepare you for the personal trainer. Your therapist will design a programme to improve balance, strength, and range of motion.

Work your muscles

Keep your muscles as you lose fat. Use an exercise ball for wall squats. These work most lower-body muscles at once.

Get in the pool

Swimming is a great non-impact, whole-body workout. The water supports you, reducing joint pressure. Combining cardio and muscle-building saves time. Try exercising in chest-deep water to reduce swelling, improve circulation, and relieve inflammation pain.

Look past the pounds: Despite the scale, your body may improve. Remember your weight loss gains. Celebrate non-scale victories.

Get checked for sleep apnea

You might not be sleeping well. This sleep disorder affects overweight people. It can disrupt sleep without you noticing. Sleep deprivation alters hunger-controlling hormones, studies show.

Ask about weight loss medicine

Once you have lost 5 to 10% of your weight, your body adjusts to prevent further loss. Hunger hormones do not reach your brain, so you are still hungry. Ask your doctor if a prescription drug or OTC product can help you keep going.

Play down plateaus

Nothing you do moves the scale. Think "success" Instead, applaud your weight loss. If you have not changed in 3 months, revisit your diet and exercise plan.

Consider weight loss surgery

Weight loss surgery helps regain health and make permanent life changes.

It is not difficult to shed calories if you follow a combination of a regular healthy diet and exercise. If your lifestyle does not have you lose weight, consider a physician's opinion.