What Happens When You Lose a Lot of Weight?

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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.

Support from a group can help you lose more weight than doing it alone. You'll gain perspective, encouragement, tips -- even a little competition, if that's the kind of thing that gets you motivated. Durant, who lost 115 pounds, started with Weight Watchers. "My leader was fantastic," she says. Besides in-person meetings, check out online forums and social media. Support from family and friends helps keep the weight off, too.

Out of sight, out of mind -- and mouth. After you purge your home of those treats you can't resist, Albers recommends taking the idea a step further: Assign shelves in the pantry and the fridge so your healthy food becomes 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.

"I just do not see food and portions the way normally thin people see them," blogger Lisa Durant says. She used My Fitness Pal to focus on her relationship with food. She tracked what she ate and how much. That helped her be honest with herself. She also set weight loss and fitness goals to track her progress. Without an app, "I would absolutely gain some weight back."

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. Shoot for 350-400 calories with at least 25 grams of protein, says Domenica Rubino, MD, director of the Washington Center for Weight Management & Research.

Fixed meal times can help regulate the internal clock that keeps your body running on a 24-hour day. If you've changed when you eat to help you lose weight, you may also see changes in when you sleep and wake. If you want to keep losing, studies show that when you eat matters. For example, overweight and obese women may lose more weight when they eat a bigger breakfast and less at dinner even when the total calories for the day are the same.

If you lost a lot of weight, it's because you're eating less. When you make a major change in the amount of food you take in each day, your body begins to process it more slowly. This can make it harder to keep losing weight after you've already lost some. You can give your metabolism a little help with more exercise, including strength training to build muscle mass.

People who have more body fat are more likely to get many types of cancer. Weight loss can lower your risk for breast, endometrial, colon, prostate, and other cancers. Even if you do get cancer, you'll have better odds if you fight the disease at a healthier weight.

People who are obese often report low interest in s*x or that they just don't enjoy it very much. Overweight men may struggle with erectile dysfunction. The good news is that losing the extra weight can help. A review of 16 weight-loss studies showed that when people lose weight, the quality of their s*x life improves.

Shedding extra weight may help you sleep better at night. Many people who are overweight have trouble sleeping. This is often because of sleep apnea, a difficulty breathing in your sleep that's more common in overweight people. Weight loss can ease those breathing troubles. You might find that you're more likely to stay asleep through the night. You may also feel more alert and well rested throughout the day.