Try Physical Therapy: You’ll learn to reconnect with your body. A physical therapist is trained to work with people who have medical issues and trouble moving in their daily lives. Think of them as someone who’ll get you ready for the personal trainer. Your therapist will design a program, tailored for you, to improve your balance, strength, and range of motion. PT can often help ease joint pain you may have, too.
Work Your Muscles
You may not realize it, but you’ve built them up just by moving your extra weight around. And as you lose body fat, you want to keep those muscles. They burn fat and calories! But if you don’t use them, you’ll lose them. Mira Rasmussen, an exercise physiologist, likes wall squats, with the help of an exercise ball for body alignment. These work most of the major muscles below your waist at once.
Consider Weight Loss Surgery
“Having weight loss surgery gave me back my health and was the helping hand I needed to make the permanent life changes,” says Michelle Vicari of the Obesity Action Coalition. After she spent most of her teens and adult life “trying the latest, greatest diet being talked about,” she had gastric bypass surgery. She lost 158 pounds — and got rid of a host of health problems, including high blood pressure and reflux.
Get in the Pool
Swimming is a whole-body, non-impact workout with a fantastic calorie burn, Rasmussen says. The water helps hold you up, 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, which can reduce swelling, enhance circulation, and help relieve pain from inflammation.
Look Past the Pounds
Regardless of what the scale says, your body may still be changing in a good way. Remind yourself what you’ve gained by losing the weight. Are your clothes getting looser? Are you losing inches? Is your blood pressure better? If you have diabetes, have your sugar levels improved? Can you handle more exercise? Celebrate those non-scale victories, too!
Get Checked for Sleep Apnea
You may not be resting as well as you think you are. This condition, which interrupts your breathing while you sleep, often affects people who are overweight. It can disrupt your slumber and you won’t know it. Studies show that a lack of sleep alters hormones that control hunger. Rubino suggests being tested and treated.
Ask About Weight Loss Medicine
Once you’ve lost 5% to 10% of your weight, your body makes adjustments to fight to lose any more, Fujioka says. Hormones that signal you’ve had enough to eat don’t get sent to your brain, and you’re still hungry. “We use medications to give that feeling of being full,” he says. When that point comes, talk to your doctor about whether a prescription drug or over-the-counter product could help you keep going.
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 adding pounds. That alone is a triumph.
If you haven’t seen a change for 3 months, then it’s time to revisit your diet and exercise plan