10 Tips for Losing 100 Pounds or More
Experts offer advice for those with lots to lose
5. Don't Cut Calories Too Far.
That 1,200-calorie-a-day diet may be just what the doctor ordered for those
who need to lose 20 or 30 pounds. But if you're trying to lose 100 pounds or
more, you need more calories just to survive.
"The more you weigh, the higher your caloric needs," Finestein says,
"so you can eat more than a person who weighs less, and still lose an equal
amount of weight."
If you cut just 500 calories out of your diet every day, you could see a
one-pound weight loss each week, she says.
6. Focus on How Far You've Come
6. Focus on How Far You've Come.
To stay motivated for the long haul, experts say, pay attention to how much
you accomplish each day.
"Forget where you want to get to," says Finestein. "Realize how
far you've come. Remember when you couldn't bend over to tie your shoes, or
couldn't walk up a flight of stairs without puffing?" And, she says, never
forget that for every pound you lose, your health improves.
"You might still be overweight, but you're definitely healthier,"
7. Keep Your Goals Realistic.
Experts say it's also vital not to set the bar too high for your weight loss
"You have to cut yourself a little bit of slack by taking into
consideration how long you have been overweight," says Goetze.
When you have lots to lose, it takes longer to reach your goals -- but it's
also extra rewarding when you do get there.
"It's a lot easier if you concentrate on your health, rather than each
and every pound.," says Goetze.
8. Ditch the "Dieting Mindset."
"The very idea that we go 'on' a diet suggests that at some point we
will come 'off' the diet -- and that's where those who are morbidly obese make
a wrong turn," says Huberman.
To lose a significant amount of weight and keep it off, a permanent
lifestyle change is needed.
"When you are obese, weight control must become a lifetime commitment,
and it must involve a decision to completely change the role of food in your
life," Huberman says. "And you must make exercise a regular part
of your daily living.
"When you can accept that you're not on a diet, but that this is how you
are going to live your life for the rest of your life, you will stay motivated
9. Consider Medication.
If diet and exercise alone don't seem to do the trick, consider asking your
doctor whether medication could be an option for you.
"Don't be afraid, or ashamed, to admit you need some extra help, and
talk to your doctor about all your weight loss options, including
medication," says Finestein.
Remember that weight loss medication is not a magic bullet. These
medications can result in small amounts of weight loss -- as long you eat
healthfully and engage in physical activity.