Tips to Lose 100 Pounds or More

It's All About Planning If you have a lot of weight to lose, you're playing a long game. During the time, you face challenges. Weight loss experts and people who have done this, offer several ideas to curb calories, fight the "hangry<" make exercise easier, and how to stay on track more. Some are tried-and-true, but others may surprise you. Go for a Big Breakfast Eating more in the morning and less at night can make you lose more weight. Studies suggest starting your day with a high-protein meal, especially if ti's warm, with sold food, makes you feel fuller and less hungry later. Shoot for 350 - 400 calories at the least with 25 grams of protein, according to Damenica Rubio, M.D., Director of Washington Center for Weight Management & Research. Keep a Photo Diary We all have "terrible memories of what we eat", says Susan Albers, PsyD., author of "EatQ." She says to save photos of the foods you've eaten in a daily file. Before you eat your next snack or meal, review the file. It will remind you of what you've already eaten. Plus, it may help you to downsize and choose something else. Use an App If you "don't see food or portions the way normally thin people do", says blogger Lisa Durant. Use MyFitnessPal to focus on your relationship with food. It tracks what you've eaten and how much so you can be more honest with yourself. You can also set weight loss and fitness goals to track your progress. Without the app, you may risk "gaining the weight back." Try a Meal Replacement Plan If you're under a licensed professional's care, eat one regular meal per day and swap with other special shakes, soups and bars. If you "stick to it," youll see big results within 6 months to a year, says Ken Fujioku, M.D., Obesity Specialist at Scripps Clinic, San Diego. Set Up Your Food Storage Get it out of your sight and out of your mind, so it stays out of your mouth. If you have a habit of purging for treats you can't resist, Albers recommends taking it a step further: Assign shelves in your pantry or refrigerator so you can see the healthy foods and are in easy reach. Keep fresh veggies and fruit at eye level instead of inside the drawer, so you'll be more likely to grab one when you open the door. Shop Smart Don't leave your meals to chance. Have ingredients on hand so your not tempted to take-out. If you think menus work for your household: try a veggie stir-fry side dish or two. Make a grocery list together with your family, even if you all cook separately. Stay away from bulk warehouse stores where oversized items can invite overeating. Find a Fan Club Finding a support group can help you lose more weight than if you go it alone. It can help you gain more perspective as well as give you encouragement tips, give you a little competition, or give you some motivation. You can check out online forums, social media and your family and friends for support and encouragement. Outsmart Your Inner Critic If you do get off track, you may find it hard to forgive yourself. If you pretend a friend slipped up and is upset, write a note to them. Then read it aloud to yourself. You may find yourself being kinder and more encouraging than the little voice in your head. Try Physical Therapy Learn to reconnect with your body by working with a trained physical therapist who's trained to work with people who have medical issues or trouble moving in their daily lives. You can think of PT as someone to get you ready for a personal trainer. The therapist can design a program that is tailored for you, to improve your balance, your strength and your range of motion. PTs can also ease joint pain as well. Work Your Muscles Build up your muscles by moving extra weight. If you're losing weight, you want to keep muscles and burn fat and calories. "Don't use them, lose them," says Mira Rasmussen, an exercise physiologist, who likes to use wall squats to help with an exercise ball for body alignment. It works the major muscles below the waist at once. Get in the Pool Swimming can give you a whole-body a non-impact workout with a fantastic calorie burn, says Rasmussen. Water helps hold you up, so there's no pressure on your joints. It also saves time by combining cardio with muscle-building in one single activity. If you exercise too hard, try doing in chest-deep water to reduce swelling, enhance circulation, and relieve pain from inflammation. Look Past Pounds Despite what the scale says, your body is changing in a good way (Rubino). "Remind yourself if you've gained in losing weight by looser clothes, losing inches, your blood pressure's better, your diabetic sugar levels have improved, and you can handle more exercise--CELEBRATE, non-scale victories as well. Get Checked for Sleep Apnea If you're not resting as well, or your condition interrupts your breathing while sleeping, which is common in overweight people, it can disrupt your slumber withou you knowing it. Studies show that a lack of sleep alters the hormones which control hunger. Rubino suggests to be tested and treated. Ask about Weight Loss Medicine If you've lost 5 - 10% of your weight, your body makes adjustments to fight you losing more (Fijioka). Hormones signal that you've had enough to eat and don't get sent to the brain, making you still hungry. You can use medication to give you the feeling of being full (Fujioka). You can talk with your doctor about prescription drugs or over-the-counter products to help keep you on track. Play Down Plateaus When the scale won't move despite what you do--don't think of yourself as a "failure." Instead, give yourself for not adding more pounds. That alone is TRIUMPH (Rubino). If there's no change for 3 months, revisit your diet and exercise plan. Consider Weight Loss Surgery "Having weight loss surgery gave me back my health and a helping hand when I need to make permanent changes," says Michelle Vicari, Obesity Action Coalition. After spending most of my teen and adult life "trying the latest, greatest diet," I had gastric bypass surgery, and lsot 158 pounds, to get rid of a host of health problems, like high blood pressure and acid reflux." Source www.webmd.com/diet/obesity/ss/slideshow-obesity-weight-loss-tips.