If you’re looking for how to lose weight if you weigh 200lbs or more, you’ve come to the right place. You’ve probably tried to lose weight many times with little or no success. Maybe you lost some weight, but it either always came back or your program wasn’t sustainable, so you quit.
The truth is that it might be a little difficult trying to lose this amount of pounds. And this is because of the lifestyle that has been adopted over the years. The major undoing of many people with this amount of fat is that they find it difficult to break from the habit they have inculcated over the years.
As the saying goes, old habits die hard. Thus, after losing some amount of fat, they go back to that lifestyle and gain it over again. Does the same apply to you?
If there is anything to know about being overweight, it is that there is a LOT of emotional and mental pain associated with it, especially when the weight has gotten this bad. You might even be angry or sad thinking about it now, but I want to assure you of one thing before I get into the process:
In life, there are always choices: you can either let your past decisions define and/or confine you, or you can choose to move on.
Yes, your past decisions may have affected, maybe negatively, maybe REALLY negatively, your current situation. However, your past can’t be undone. The reality is that you can choose to change your present to get the future that you desire. You can choose to move on, leave it behind you and start focusing on how to lose weight if you weigh 200lbs! Are you ready?
It is definitely going to take some time, but it is not impossible. In fact, I am positive that you will do it.
Rome wasn’t built in a day and just like any and every other thing that is worthwhile, the transformation you desire will not happen overnight. It is up to you to stand on your decision that until you see your intended results, you will not stop.
It may take some time but you have to keep going. Don’t stop until you can resist the temptations of high-calorie foods. Don’t stop until workouts become an essential part of you. Do not stop until you have lost weight and can Keep fit.
Following the steps in this article on how to lose weight if you weigh 200lbs will not only help you lose weight but also help you to keep fit.
See Also: At-Home Workout Routine
13 Answers To How to Lose Weight if You Weigh 200lbs
1. Get 7-9 hours of quality sleep per night
Sleep may be the most important habit of all to help you lose 200 lbs really quick. The more quality sleep you get, the easier it is to control hunger and the more energy you have to exercise. Lack of sleep can cause increased hunger, muscle loss, and weight gain.
2. Replace processed foods with whole foods
Obesity has many causes, but the root cause is arguably the rise of processed foods. Processed food like cereal, cake, donuts, and french fries to name a few, provide significant calories without filling you up. Even worse, your hunger levels can increase shortly after eating these foods, causing a vicious cycle of weight gain. Eating foods in their natural state, or as close to their natural state as possible like apples, fish, lettuce, yams, eggs, etc. will help fill you up and stabilize your energy levels, so that you maintain that large calorie deficit. In other words, whole foods answer the question of how to lose weight if you weigh 200lbs or more.
3. Eat protein with every meal (This is very important!)
While nutritionists may argue about whether low-carb diets are best, one thing is for certain – a high protein diet helps you lose over 200 lbs faster. Foods and meals that are high in protein help fill you up without providing too many calories. While 1 gram of fat has 9 calories, 1 gram of protein and carbs have only 4. That’s not to say dietary fat is bad, it’s just that protein, especially lean protein sources, will help satisfy your hunger more.
4. Drink 8-12 cups of water per day
Drinking plenty of water is strongly associated with improved weight loss. Staying hydrated can help increase satiety, especially if you drink a cup of water before each meal.
5. Schedule Your Workouts
Write down on your calendar what days you’re going to exercise and treat your workouts like unbreakable commitments. If you use the calendar app on your phone, set an alarm to remind yourself it’s gym time. For example, you could plan to workout every Monday, Wednesday, and Saturday.
6. Invest In A Personal Trainer
The question of how to lose weight if you weigh 200lbs can be answered by a personal trainer. A personal trainer can teach you proper exercise form and technique, hold you accountable to your goals, and teach you how to safely progress your workouts. Working with a trainer can also increase your workout success, helping you lose fat, and increase lean muscle mass more effectively than working out alone.
Your trainer should be able to take you through a fitness assessment to identify your weaknesses and muscular imbalances, which can help you set appropriate and realistic training goals.
7. Take The Stairs Every Time You Have A Choice
If you have a choice, challenge yourself to take the stairs instead of an escalator or an elevator. This gets your heart rate up and works your muscles more than idly standing on an escalator or in an elevator. Taking the stairs daily can increase your cardiovascular conditioning and decrease your waist size, weight, body fat percentage, cholesterol levels, and blood pressure.
8. Do Yard Work Or Housework
This is about increasing your NEAT (non-exercise activity thermogenesis), which is a fancy way of describing any activity other than sleeping, eating, and working out. Mow the lawn, pull weeds, plant in your garden, mop or vacuum the floor, clean the kitchen, organize your bedroom. Increasing your daily movement could be a major answer to how to lose weight if you weigh 200lbs and have major benefits for your health and body composition. All the little things add up!
9. Eliminate Sugary Drinks
Americans are drinking more sugary drinks than ever, and we’re also facing higher obesity rates. Probably not a coincidence. Soda is filled with unnecessary sugar and calories. Ditch the soda for water, unsweetened tea, sparkling water, coffee, and other drinks that are not loaded with sugar. This is one of the easiest changes you can make to decrease your calories and lose weight fast.
10. Eliminate Alcohol
If you’re serious about losing weight, it’s important to eliminate or significantly decrease your alcohol consumption. Not only can alcoholic drinks be calorie bombs, but the alcohol disrupts fat metabolism which could prevent you from losing weight.
11. Opt For Oil & Vinegar Dressing
When you order salads, choose oil & vinegar over creamy dressings. Better yet, get it on the side so you can dress your salad as much or as little as you want. Additionally, choose only a few toppings for your salad instead of every topping. Toppings, like nuts, seeds, dried fruits, cheese, olives, etc are fine, just not in large amounts.
12. Focus On Following Your Plan, Not Losing Weight
Dieting and focusing solely on weight loss are big predictors of weight regain. Instead, focus on following a workout and nutrition plan. Define your self-worth in ways other than how you look or how much you weigh. Focus on following your plan and your workout goals, like getting stronger, running faster, and being a better athlete overall.
13. Find a Workout Buddy
You’re more likely to stick with your workouts when you have a friend to motivate you and hold you accountable. You will also be more likely to keep your commitments of consistently going to the gym or the track.