Weight loss is a long game, but there indeed are some tips that can help you lose 100 pounds or more. Take a look at these 12 ideas. Some are tried-and-true, and others may surprise you.
People who eat more in the morning and less at night tend to lose more weight. Studies have suggested that starting your day with a high-protein meal helps you feel less hungry later.
Save your daily food pictures. Review them before your next meal, and they'll remind you what you've already eaten. That can help you decide to downsize or choose something else.
Use My Fitness Pal to track what you ate and how much. That helps you focus on your relationship with food. You can also set weight loss and fitness goals to track your progress.
Out of sight, out of mind and mouth. Assign shelves in the fridge. Put fresh veggies and fruit at eye level instead of inside a drawer, so the healthy food becomes easy to see and reach.
Make a grocery list together, and think about menus that work for the household. Don't leave your meals to chance. Have ingredients on hand, so you aren't tempted to resort to take-out.
Support from a group helps you lose more weight than going it alone. You'll gain encouragement, tips, and even competition. Besides in-person meetings, check out online forums and social media.
When you get off-track, write a note and read it out loud to yourself. It'll likely be kinder and more encouraging than anything.
Physical therapists will tailor a program for you to improve your balance, strength, and range of motion. They can also help ease the joint pain you may have.
Swimming is a whole-body, non-impact workout with a fantastic calorie burn. It combines cardio and muscle-building in a single activity and helps enhance circulation and relieve pain.
Remind yourself what you've gained regardless of what the scale says. Are your clothes getting looser? Is your blood pressure better? Celebrate those non-scale victories, too!
If the scale doesn't move, no matter what you do, don't think "failure." Instead, give yourself credit for not adding pounds. That alone is a triumph.
Once you've lost 5% to 10% of your weight, your body makes adjustments to make you feel hungry even if you've had enough to eat. Then you can ask about weight loss medicine.