A heartfelt thank you to Michelle Boasten for the time and effort in putting this book together. With so much information floating around about weight loss surgeries, her book gives you the information in a thought-provoking manner while letting the reader decide if this life saving surgery is for them. I especially enjoyed Chapter 5, "Are you a Candidate for Surgery", with the comprehensive checklist. Chapter 7, "Dealing with your Insurer" gives excellent information to get through this hurdle. Thank you for your feedback. Michelle has done a great job with her book. If you are seriously considering surgery for clinically severe obesity (100+ pounds over recommended weight or BMI 40+), then you should buy this book. Research the surgery thoroughly-through this book, the web, your doctor, and talking to patients who've had WLS (both with positive and negative outcomes). Glenn's book will teach you how to fit 15 10-minute exercise sessions into your life per week.
5 Tips for a Successful Weight Loss Journey. Chris Powell on Your Weight-Loss Journey. David Smith and I put together our best tips for long-lasting weight-loss success. It is a long and sometimes bumpy journey to successful weight loss, but it's one that is both rewarding and physically satisfying. Our motto is that it is about the journey, not the destination. Of all the advice David and I have given over the years on diet and fitness, these five tips are at the top of our list as being the most effective on your journey to reshaping yourself: To be successful in any nutrition program, you need to remove "reward" foods from your house, workplace and hiding spots. But in order to succeed, you need to get them out of the house. There should be no secret as to why the most incredible weight loss success stories have been accomplished through good nutrition and walking. More Tips for a Successful Weight Loss Journey. When starting a journey with a transformation goal, we must strive for "results by design," and set a pattern for success. Adjust the pattern and you'll easily break through the plateau. Knowing that you can and will have continued success as long as you keep some structure . Water may be the easiest, yet most overlooked weight loss tool. Water is essential to our wellness and to our weight-loss success.
How to Lose Weight When You Are Morbidly Obese. A healthy diet and regular exercise is key to losing weight no matter how much you need to lose. According to the National Heart, Lung, and Blood Institute, a person is also considered morbidly obese if his BMI, which is a measure of weight proportionate to height, is above 40. To lose weight when you're morbidly obese takes time and persistence, but it's well worth the effort. Step 1. To lose 1 pound of fat, you must eliminate 3500 calories from your diet. Typically, losing 1 to 2 pounds per week is considered healthy weight loss; however, if you're morbidly obese and begin a healthy diet/exercise program, you might have greater weight loss in the first few weeks. Step 2. Step 3. Step 4. Step 5. It’s safest to start slowly and increase the length of your exercise session as you become more fit.
There is a whole different mindset to large-scale weight loss, and a whole different approach becomes necessary," says Warren Huberman, Ph D, a behavioral consultant for the surgical weight loss program at New York University Medical Center. Three weight loss experts - including one who shed nearly 400 pounds herself - offer these 10 strategies to set you on the right path. "The more overweight you are, the more likely you need to be monitored - and the more you need some type of medical supervision, at least at the start," says Janet Finestein, MS, RD, a nutritionist and dietitian at the Comprehensive Weight Loss Center of New York-Presbyterian Hospital. "Sometimes uncovering these health risks and getting treatment can also help you lose weight," says Finestein. "For example, learning how to control your insulin levels may also help you control your hunger, and that can make your weight loss much easier." 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 says. 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.
Your GP can advise you about the types of food you should be eating (and not eating), how much you should eat, and how you much exercise you should do. Read more about how your GP can help you lose weight . However, if you're obese and trying to lose weight, or have successfully lost weight and want to keep it off, you probably need to do more exercise. Involving your family and friends with your weight loss efforts –they can help and motivate you. Before prescribing orlistat, your doctor will discuss the benefits and potential limitations with you, including the side effects you may experience (see below). Treatment with orlistat must be combined with a low-fat diet and other weight loss strategies, such as doing more exercise. Your GP should explain this to you, or you can check the patient information leaflet that comes with your medication. After that, your GP will carry out a review and decide whether you should continue with orlistat. This is because the contraceptive pill may not be absorbed by your body if you have diarrhoea, so it may not be effective. The amount of calories your child should eat every day will depend on their age and height.
Before making changes, however, discuss your weight loss strategy with your doctor to make sure it's a safe plan that's right for you. The tried-and-true weight loss strategy of reducing your calorie intake works, whether you are 10 pounds or 100 pounds overweight. Cutting 500 to 1,000 calories per day from what you eat to maintain your weight yields a 1- to 2-pound weight loss per week. A doctor or a dietitian can help you determine what is a safe - and not too radical - calorie intake for you to lose weight. Increasing your fiber intake also helps food digest more slowly so you don't experience as many physical cravings and bouts of hunger. Go for about 0.55 grams per pound of your body weight per day, as long as this keeps you within your required calorie intake for weight loss. Over time, work up to a more moderate intensity that makes you feel breathy and will raise your heart rate slightly. Talk to your doctor about when you can safely add regular strength training, which helps build muscle to assist in weight loss. Incorporate lifestyle measures to help improve your adherence to a low-calorie diet and more physical activity. Enlist friends and family to encourage your efforts or seek support from the medical community and support groups, if you don't have the resources at home. Keep a food journal to track your intake and physical activity; seeing what you eat daily written on paper can help keep you accountable. Losing more than 3 pounds a week two weeks after you changed your routine, increases your risk of medical complications related to weight loss, such as gall stones. Weight loss is a process, and when you have a lot to lose, it can take years to achieve a healthy weight. If you feel this might be the case for you, talk to your doctor to get the appropriate help you need. A very-low calorie diet that's medically prescribed and supervised may be warranted if you have immediate health issues that only quick weight loss will mitigate.
Not only is it difficult to lose weight, but it is also difficult to maintain that weight loss. Fortunately, there are several foods that help naturally burn fat, which will make it easier for one to lose weight and maintain his or her weight loss. Below are fat loss foods that people should include their diets: Additionally, complex carbohydrates help keep the insulin levels low. Lean beef, turkey and poultry are examples of foods that are great lean protein sources. Protein requires more energy to digest than carbohydrates and fat. Whole grain cereal is filled with fiber and complex carbohydrates. These nutrients help boost the metabolism and keep the insulin levels low. Studies have shown that people who get adequate amounts of fiber have an easier time maintaining a healthy body weight. Fiber not only keeps the insulin levels low, but it also helps promote a feeling of satiety. Vegetables are filled with fiber and other nutrients that help promote weight loss.
The machines were too small and some exercises were just downright impossible. Together, we came up with some solutions to these problems, and if you're in the same boat, you can too. Some of the problems these clients have faced include: Swimming is a recommended exercise for obese people, and while this is wonderful if you have a pool in your backyard, what if you don't? For people with joint or knee problems , walking isn't always comfortable, and some of my clients have even experienced name-calling and other rude behavior when they've gone out for a walk. These are just a few of the problems my clients have encountered when they've tried strength training at the gym: Traditional leg exercises , such as squats and lunges , are difficult for people with knee problems. One option, if you want to avoid the masses, is to work privately with a personal trainer. You can opt for hiring a trainer to come to your home or work with a trainer at a personal training studio. Many chain gyms have a set price and set packages for personal training. If you go through a studio, you may have more room to negotiate pricing and even the length and frequency of your sessions. If you'd like to work with a personal trainer but don't have the funds or time, consider online personal training . If that may be a problem for you, start with a live personal trainer and move on to online training when you're more comfortable with exercise.
To the right is a Body Mass Index calculator you can use to determine if you are possibly morbidly obese and potentially a candidate for weight loss surgery. Most non-surgical weight loss programs are based on some combination of diet/behavior modification and regular exercise. In 2002, Australian researchers reviewed the effectiveness of treatments available for severe or 'morbid' obesity and concluded that surgery was the only effective option available at the time of the report. There are literally hundreds of weight loss diets available. Combining a Very-Low-Calorie Diet (VLCD) with behavior therapy and physical activity may help increase weight loss and slow weight regain. If diet and behavior modifications have failed you and surgery is your next option, it is important to understand that diet and behavior modification will be instrumental to sustained weight loss after your surgery. The surgery itself is only a tool to get your body started losing weight - complying with diet and behavior modifications required by most surgeons would determine your ultimate success. Can help stabilise weight loss and maintain lower weight levels. The same National Health and Medical Research Council report recommended three considerations when increasing physical activity as part of a weight loss program: (10) Continued dietary restraint (especially fatty foods) and education are critical to effective weight loss. The widespread use of support groups has provided weight loss surgery patients an excellent opportunity to discuss their various personal and professional issues. Most learn, for example, that weight loss surgery will not immediately resolve existing emotional issues or heal the years of damage that morbid obesity might have inflicted on their emotional well-being. Most bariatric surgeons who frequently perform weight loss surgery will tell you that ongoing post-surgical support helps produce the greatest level of success for their patients.
Austin Shifflett was cruelly dubbed “Fat Boy” by bullies at school after a love of fast food and fizzy drinks caused him to balloon to a hefty 23st. The 22-year-old had such a hard time that he began to skip school and was even taken to court for truancy. But after ditching the junk, Austin shed 11st 8lbs in just 12 months and now those cruel bullies contact him for fitness advice. Austin said: "I thought it was just baby weight and it would get better but it didn't, it just got out of control. I was so behind with my school work and that was when the bullying really started. "It was verbal, people calling me Fat Boy every day in the gym class and then the name just stuck. BULLIED: Austin was dubbed 'Fat Boy' by bullies. But he was shocked when he stepped on the scales and realised his weight had crept up to more than 23st – 7st more than he thought. He added: "I hit an all-time low – I didn't believe it and thought the scale was broken. I got off the scale, turned it off and on again and got back on. The youngster turned to his grandma for help and she recommended the Atkins diet. After just one week on the plan, Austin lost 9lbs and was hooked. You didn't gain the weight overnight and you won't lose it overnight either."
For many people, they don’t think about the relationship between obesity and depression, especially since this mood disorder can have a significant impact upon your regular life. When compared to those who are at a healthy weight, carrying around the extra pounds makes it harder for you to walk a quarter-mile, lift 10 pounds and rise from a chair without arms. To maintain a healthy weight, you have to eat the right foods throughout the day. Fruits, vegetables, grains and other healthy items will help keep your body balanced and prevent unwanted weight gain. Taking a brisk walk 20-30 minutes per day will help you lose weight and keep your joints and muscles healthy. In doing so, you are going to have all of these calories sitting in your stomach and nowhere for them to go. Get on a regular schedule for sleeping and waking up to make sure your body has the energy needed to get through the day. By taking the stairs instead of the elevator or escalator, you will burn off a few calories and keep your body moving and active at the same time. You have to get out there and do something, even if it is for a few minutes at a time during the workday. Switch your workout up and make the most of it. In short, your body is meant to get up and do something. Don’t just sit back and expect the weight to fly off because that isn’t going to happen unless you take the initiative to make it happen following weight loss tips . The following are 10 unconventional weight loss tips that worked for me.
592 Views • Morbidly obese. To me someone that is morbidly obese would be say 35% bodyfat, 90+ pounds to lose. I use those numbers because I was morbidly obese. 236 Views. Many can lose weight for a while, perhaps a few years with some luck and extremely good willpower, but roughly 85 % will gain the weight back. I really wish I could give the source for those figures, but I don't have it here. 93 Views. Loosing through just diet is recommended, until you are an acceptable weight.
For the group of people doctors call "morbidly obese" - those struggling to lose 100 pounds or more - losing weight is fraught with challenges others may never imagine. "When you're large, the same weight loss and exercise rules don't apply. From bathroom scales that can't measure your weight, to exercise equipment built for someone half your size, to the health problems associated with being extremely overweight, frustrations abound. What's more, experts say, the nuts and bolts of dieting - including caloric intake - is different for those who need to lose a lot.
The branch of medicine that deals with the study and treatment of obesity is known as bariatrics. The mechanism for excessive weight gain is clear—more calories are consumed than the body burns, and the excess calories are stored as fat (adipose) tissue. Bariatrics — The branch of medicine that deals with the prevention and treatment of obesity and related disorders. Obesity is a major public health problem and the leading nutritional disorder in the U. The National Institutes of Health have defined obesity as a BMI of 30 kg/m2 or more, and overweight as a BMI between 25 and 30 kg/m2. There is strong evidence that the prevalence of obesity is increasing in both children and adults. /obes·i·ty/ (o-bēs´ĭ-te) an increase in body weight beyond the limitation of skeletal and physical requirements, as the result of excessive accumulation of body fat.obese´, Morbid obesity the condition of weighing two or more times the ideal weight; so called because it is associated with many serious and life-threatening disorders. Morbidity and mortality are increased in the obese. Obesity and. N a type of obesity that typically develops in childhood and is characterized by the increased number of fat cells within the body. N a type of obesity characterized by the increase in number and enlarged size of the fat cells within the body.
Morbid obesity is a condition in which you have a body mass index (BMI) higher than 35. BMI is used to estimate body fat and can help determine if you are at a healthy body weight for your size. Your body will build up fat stores if you continue to eat more calories than your body can use during daily activities and exercise. Obesity and morbid obesity are the result of too much fat being stored in your body. Medical conditions such as hypothyroidism can also lead to weight gain, but can usually be managed so that they do not lead to obesity. Your doctor will perform a physical exam and ask you about the history of your weight and your weight-loss efforts. They will ask you about your eating and exercise habits, and your medical history. You can calculate your BMI by using a calculator provided by the Centers for Disease Control and Prevention. Here are BMI ranges and their corresponding categories of obesity: Morbid obesity (class 2): 35-39.9. You should work with your doctor and a dietitian to set realistic goals that will help you lose weight slowly through diet and exercise. Surgery may also be an option to treat obesity if you have tried other methods for losing weight but have not been successful in maintaining long-term weight loss. Surgery may cause complications, and you should talk with your doctor to determine if this is an option for you. Obesity and morbid obesity are serious and potentially life-threatening conditions. A healthy lifestyle that includes a healthy diet and regular exercise are important for preventing obesity.
100's of Fitness Moves for Every Level - Check out some of the hottest moves on skinny mom's fitness index! For all of the latest fitness moves, check out our fitness index! 100 Fitness Moves for the Athletic ADD in me. 10 Commandments, Health Fitness, Weight Loss, Dr. Oz, Ten Commandments, Loss Commandments, 10 Weight, Dr Oz. Ozs 10 Weight-Loss Commandments | The Dr. Dr Oz's Ten Commandments of Weight Loss: These are REALLY GOOD and totally do-able! Serving Size, Weight Loss, Portion Size, Health And Fitness, Cheat Sheet, Healthy Food, Food Portion. The secret to weight loss! Track exercise, calories.no guessing, you can scan the bar-code, enter your serving size and it calculates all the rest for you. Free weight loss site and app #[KW] Pounds Lost, Weight Loss Jar, Health Fitness, Good Ideas, Visual Motivation, Cute Ideas, Weight Loss Motivation, Motivation Idea, Loss Idea. Fitness weight loss motivation, one marble for each pound lost and one huge stone for ten pounds."Love this idea! Weight loss jars: track pounds to lose and pounds lost with glass marbles. Weight loss motivation idea.
Obesity vs. Morbid Obesity. Obesity versus Morbid Obesity. Obesity increases the risk of diabetes, heart disease, stroke, high blood pressure, arthritis and some cancers. In 2008, the medical costs of obesity care exceeded $140 billion; According to the National Institutes of Health Consensus Report, morbid obesity is a serious disease and must be treated as such.
Obesity Obesity Complications. Defining obesity. You can use the BMI healthy weight calculator to work out your score. A BMI of 25 to 29.9 means you are considered overweight. Read more about diagnosing obesity . Risks of obesity. Read more about the complications of obesity . Causes of obesity. Read more about the causes of obesity . Treating obesity. The best way to treat obesity is to eat a healthy, reduced-calorie diet and to exercise regularly. Read more about how obesity is treated . There is no "quick fix" for obesity.
You can do this by following a healthy eating plan and being more active. Teach you about healthy eating and physical activity. How you can increase your physical activity. This surgery reduces the amount of food you can eat and the amount of calories and nutrients your body absorbs from food. You should also talk to your doctor about risks and side effects of weight loss surgery. You can find out if your child is overweight or obese by using the Body Mass Index for children and teens. You can help your child build healthy eating and activity habits. Have your children plan and cook healthy meals with you. Your kids will learn to eat right and be active by watching you. Setting a good example can mean a lifetime of good habits for you and your kids.
Weight Loss Tips for Obese Women. Obese women can be very unhappy about their size. You can to get a presentable body for yourself with these tips. Women who are obese can be greatly distressed over extra weight. Women should not buy into the idea of the Barbie doll figure perpetuated by fashion and beauty glossies. A convincing account of your optimum weight can be made by calculating your height and age. Consequently BMI will also determine how many calories you should consume and the amount of weight you need to shed. While most tend to gain weight at the hips acquiring a pear shape, many women are heavier on the top. Moderate workout with weights can speed up weight loss and give your body enhanced definition. Drinking plenty of water every day will not only flush out toxins but help you in weight loss. Swigging water as a habit can also help those who gain extra weight due to compulsive eating habits. It might seem silly to ask but a nutritionist can also help you decide your daily water intake. You may not lose weight going on a sudden diet but can expect cramps and discomfort. Do not let the fact that you are obese affect your sense of self.
That wasn’t enough to get me started on weight loss, but once I did get started, I set it as one of my intermediate goals that I would go to Cedar Point and ride the coasters. I had lost weight but I still did not know if I would fit in all the rides I wanted to ride. The point is not that this is the healthiest meal on the planet. How did I tolerate the pain of walking downstairs with all that penalty weight? If you are one of the morbidly obese, odds are that you have tried many different diets – I surely have. The only reason I can see is that all his previous attempts at weight loss have been a ‘diet’. Looking on the web it is obvious that ‘move more’ in popular literature and web sites translates into strenuous exercise like running or weight lifting. The result of that would be recovery time with minimal calories burned and no weight loss. Worse, I might do permanent damage and miss out on all the things I was losing weight in order to be able to do. At 330 pounds, ‘eat less’ means a total diet overhaul and ‘move more’ is a careful program of gradually increasing exertion starting with the minimal amount that seems like exercise. Besides, aren’t you tired of shopping in the big and tall, paying top prices for clothes that are never on sale?
So you miss out on that Pavlovian spur to greater feats of diet and exercise when you need it the most. A quick scan of Amazon or the international reach of The Biggest Loser tells us that we revere people who manage to drop obscene amounts of weight, and the more housebound and disgusting to begin with, the better. Except that it’s still OK to hate the obese. This despite the fact that every shred of evidence available to medical science indicates that it’s nearly impossible to take off large amounts of weight and keep it off. Then I’d go home at the end of the workday and eat exactly half of my dinner so that my husband wouldn’t realize what I was doing to myself and intervene. Eating 800 calories a day and burning up about 400 of them on the treadmill at lunch doesn’t leave you with much will to resist. No matter how long or faithfully I ate Jenny Craig food, I couldn’t lose the weight, and I was distractingly hungry every minute. And then, slowly, the pounds would begin to creep back on. When I finally turned to the raspberries and coffee diet, I did it for less-than-stellar reasons. In fact, I was at the perfect weight for surgery: fat enough that the insurance company wouldn’t deny the claim but not so fat that I had to lose massive amounts of weight even to fit on an operating table. Bariatric surgery effectively puts one on a 600-800 calorie per day diet, at least to begin with, but supplements with vitamins and cuts away the hunger hormones that make this all but impossible for people with normal stomachs, let alone the enlarged ones of the obese. Everything in my life is parceled out into packets, and I know the precise value of it all. I hate it and find it encouraging at the same time. Nothing about the way that I’ve lost weight was in the short term safe or healthy, if you define health as the pursuit of overall system happiness.
Even years after receiving gastric bypass surgery, some are still seeking help for eating disorders. Years after gastric bypass surgery, morbidly obese individuals who have returned to normative weight levels are seeking treatment for eating disorders in alarming numbers. Uncovered in an investigation by the New Haven Register, the realization of this surprise trend has led to questions about why such eating disorders would arise after a successful surgery and the resulting weight loss. Sara Niego describes how the patients, “are terrified of gaining the weight back.” Now treating patients with anorexia, bulimia and binge eating disorder years after weight loss surgery, Niego explains why the eating disorders are appearing years after treatment. For the patients with new eating disorders, the disordered eating patterns surface years after surgery. A lack of conclusive research on eating disorders in post-surgery patients clouds the debate. Another study found that 24% of patients who reported binge eating before surgery continued after the procedure.
A combination of diet, lifestyle modification and exercise is the best method for losing weight when you are obese. Divide your weight in pounds by 2.2 to determine your weight in kilograms, because there are 2.2 pounds in each kilogram. For example, if you weigh 230 pounds, your weight in kilograms is 105. Multiply your weight in kilograms by 22. The American Academy of Nutrition and Dietetics recommends that all morbidly obese patients consume 22 calories for each kilogram they weigh. For example, if you weigh 105 kilograms, you should consume 2,310 calories each day. Multiply your goal caloric intake by 0.5 and then divide that value by 4 to determine how many grams of carbohydrate you should consume each day. For example, on a 2,310-calorie diet, you should consume 288 grams of carbs each day.
If you would start cooking your own food and eat things that dont have a long shelf life you will start to lose weight from that alone granted at a slow pace but it would be a start. At 400lbs, your body weight is doing plenty for your legs and body as you move around. Once you get up to 60 minutes at that pace, stay at 60 and up your pace (.1 on a treadmill) each week. If you can do your walking in a pool it will also relieve some pressure on your knees and ankles. Keep a chart or graph of your diet, exercise and progress to help motivate you when the going gets tough. They can show you alternatives to the squat that are easier on your knees. For example, you can target your glutes with the hip extension machine and this won't affect your knees. Get Support - Losing the amount of weight that you want to lose involves a lifestyly change - increasing your overall activity and decreasing your sedentary time. And, if you work in a multi-story building, do not use the bathroom on the floor you work on. Just reduce the amounts and savor them as you eat. This will further help you on your health and fitness goals. First, it is great that you have decided to do someting for your health and are asking for advice. Being overweight and starting to exercise for the first time, you will find pressure build up especially on your knees. I would recommend also bikes and rower especially, this will raise the heart rate but be easy on your knees and take the strain off the body weight you are carrying. I too have started on the same road you are on to a healthier life at 278lbs 5'4" and 29yrs old not a good look for me, not only that, but at this weight I am destroying my life.
Asthma and obesity: does weight loss improve asthma control? The aim of the present paper is to systematically review the current knowledge of the effect on overall asthma control of weight reduction in overweight and obese adults with asthma. Weight loss in obese individuals with doctor-diagnosed asthma is associated with a 48%–100% remission of asthma symptoms and use of asthma medication. Overweight and obese adults with asthma experience a high symptomatic remission rate and significant improvements in asthma control, including objective measures of disease activity, after weight loss. The Pub Med searches were carried out using the following algorithm of Me SH terms: asthma, asthma-like symptoms, asthma control, asthma management, asthma severity, airway hyperresponsiveness including bariatric surgery, diet, weight loss, obesity, and overweight. Nonsurgical weight loss and asthma control. The study by Stenius-Aarniala, 7 therefore, indicates that weight loss in obese patients with asthma leads to improved asthma control. Based on the reported observations, the authors suggested that obese patients with asthma might benefit from weight loss by an improvement in pulmonary mechanics and better control of airway obstruction. After twelve months, 23% of the patients had lost weight, and a significant correlation was observed between weight loss and increased FEV 1, whereas no significant association was found between weight change and self-reported asthma control and exacerbations. This study, therefore, illustrates, although so far not supported by other studies, the important role for health care professionals in educating their patients with asthma about the importance of weight control, and in assisting and supporting their overweight and obese patients with asthma in setting achievable weight goals. Bariatric surgery, weight loss, and asthma control. The first study investigating the effect of surgically induced weight loss on asthma was published by Macgregor and Greenberg 14 in 1993. It is therefore probable that weight loss induced improvements in asthma control – defined as symptoms, level of lung function, and use of medication – occur due to a reduction in mass loading on the respiratory symptoms rather than improvements in asthma per se. In conclusion, overweight and obese individuals with asthma experience a high symptomatic remission rate and significant improvements in asthma control, as assessed by symptoms, use of medication, lung function, and hospitalizations, after weight loss.
Of course, breakfast would also get your metabolism started, but I find I have an easier time with it when I've already been out and about for a while. A common rule of thumb is that 80% of your effort should be on diet and 20% on exercise, because you really can't out-exercise a bad diet. Do whatever you enjoy and that works with your body. A balanced diet is very important, and something you should talk to your doctor about. If you're unsure of the calories in your food, you shouldn't be eating it. TALK TO YOUR DOCTOR and do regular checkups if you have health problems. Exercise and keep the weight off (it's easy unless you CHOOSE to relapse). Find a diet and exercise plan you can stick to. Sure, you could do some sort of uber-diet and exercise for a day, a week, a month and get some good results (maybe) but it won't be sustainable, and you'll lose your gains. When you eat, you eat with friends but when you diet, you diet alone. Someone to share your goals and your failures mutually, which means someone to train with you.