10 Tips for Losing 100 Pounds or More
Experts offer advice for those with lots to lose
2. Join a Support Group.
While it may seem as if no one understands your needs, you are not alone.
Experts say one of the best places to find those kindred spirits is in a
support group -- like those found on the Weight Loss Clinic message boards.
"If you feel self-conscious about meeting with strangers, the Internet
has opened up a whole new world of peer support, with groups and chats and
online gatherings of those who share similar goals and similar problems, and I
do encourage patients to get involved," Huberman tells WebMD.
By sharing your experiences, or just listening to others share theirs, you
may also discover ways to better cope with the challenges you face, Huberman
3. Incorporate Movement Into Your Life.
While joining a gym, or even going for an evening walk, may be out of the
question at first, Goetze says that getting used to moving your body in small
ways is something you can -- and should -- do.
"When you are very large, moving your body is not only physically
challenging, it's also emotionally challenging, because with every difficult
move comes a reminder of your size," says Goetze.
To counter the problem, she says, make a commitment to doing small movements
every chance you get. Walk across the room to change the TV channel instead of
using the remote, for example, or bend down to pick up that pencil you
"Small moves do burn calories, plus they subtly change your mindset
about the role of movement in your life," Goetze says.
4. Discover Weight Training.
Experts say one of the most important exercises for very overweight folks is
weight training. It builds muscle that can help burn more calories. The best
part: Many weight-training exercises can be done sitting down, making them
ideal for those with a lot to lose.
"Sitting in a chair and lifting some soup cans, putting on ankle weights
and just moving your feet back and forth, lifting your arms over your head and
reaching towards the ceiling, all can help build and strengthen muscles, and
again, get your body moving," says Goetze.
Finestein agrees: "The more weight you have to move with each movement,
the less you have to do to see a reaction, so even small actions can make a big