 rule out medical causes
I'm assuming you've had a good physical exam and labwork? I have a weight loss clinic, and this is the first thing we do to rule out strictly physical causes of obesity. For example, if you're hypothyroid or anemic that needs to be corrected first.
And although there are some "tips and tricks" we use to jump start that initial weight loss, you will have to commit to changes that you can sustain over the long term to really make progress.
One initial thing: you are not exercising enough times per week, and you need a different initial diet.
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