1. It's All About Planning

When you have a significant amount of weight to lose, it means playing the long game. During this journey, you'll face numerous challenges. Weight loss experts and those who have successfully shed pounds offer their advice to help you cut calories, manage hunger, make exercise easier, stay on track, and more. Some tips are tried-and-true, while others may surprise you.

2. Go Big for Breakfast

People who eat more in the morning and less at night tend to lose more weight. Some studies suggest that starting your day with a high-protein meal—especially warm, solid food—helps you feel fuller and less hungry later. Aim for 350-400 calories with at least 25 grams of protein.

3. Use an App

Tracking what you eat and how much you exercise can be a game-changer. An app can help you be honest with yourself. You can also set weight loss and fitness goals to monitor your progress effectively.

4. Set Up Your Food Storage
Out of sight, out of mind—and mouth. After you purge your home of those irresistible treats, take it a step further: assign shelves in the pantry and fridge for healthy food, making it easy to see and reach. Put fresh veggies and fruit at eye level instead of inside a drawer, and you're more likely to grab them when you open the door.

5. Find a Fan Club
Support from a group can help you lose more weight than going it alone. You'll gain perspective, encouragement, tips—and even a little competition if that motivates you. Besides in-person meetings, check out online forums and social media. Support from family and friends helps keep the weight off, too.

6. Work Your Muscles
You may not realize it, but you've built muscles just by moving your extra weight around. As you lose body fat, you'll want to keep those muscles because they burn fat and calories. But if you don't use them, you'll lose them. Try wall squats with the help of an exercise ball for body alignment; they work most of the major muscles below your waist at once.

7. Get in the Pool
Swimming is a whole-body, non-impact workout with a fantastic calorie burn. The water supports you, so there's no pressure on your joints. Plus, it saves time by combining cardio and muscle-building in a single activity. If exercise is hard for you, try doing it in chest-deep water to reduce swelling, enhance circulation, and help relieve pain from inflammation.

8. Play Down Plateaus
It happens: the scale won't move, no matter what you do. Try not to think "failure." Instead, give yourself credit for not gaining pounds. That alone is a triumph. If you haven't seen a change for three months, it’s time to revisit your diet and exercise plan.

By incorporating these strategies, you can navigate the challenges of weight loss more effectively and achieve your goals. Remember, it’s all about planning and persistence.