Weigh 200 pounds how do lose weight

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How to lose weight 200 pounds

How to Lose Weight if You Weigh 200 lbs or More

It is frustrating enough to bring tears when you’re already over 200 pounds trying to lose weight. You have already tried everything without success.

It’s Going To Take Time

You should accept the reality that you’re 30-50 pounds overweight and you need time investment to get the fat off. That will take an equal amount of time to get off the body fat same like you get it, several months of years.

If you want to lose weight you want results now but your body need time to adapt to new behavior and diet changes.

It can take 4-6 weeks of specific behavior to notice anything in the mirror. Do not overburden yourself with new habits because is overwhelming. You should make new lifestyle changes approaching your diet adjustments in phases.

Every phase will become part of your life and in several weeks before moving to the next phase will make the transition seamless and less of a shock.

Diet Phase No. 1 – Healthier Habits

Week 1-3:

You need to have behavior changes that don’t make substantial changes to the foods you normally eat. It is known as “eating healthier”.

You’re trying to find all the simple, small changes in this phrase that put you on the path to a healthier diet you aren’t still on a diet.

Examples:

– You should use half butter than usual

– You must eliminate the creamer in coffee.

– You can prepare a healthier snack than usual if you’re a late night snacker.

– You can order your food without cheese when you’re eating out.

– Avoid adding mayonnaise on burgers and sandwiches.

– Drink more water

– Do exercises once a week

Diet Phase No.2 – Diet Content Changes

Week 4-8:

You can now move forward with more significant changes to your diet content after several weeks of healthier habits. You can focus on content in this phrase.

First staple of a weight loss diet will be adding lean protein and fiber, while removing simple fast digesting carbohydrates. Your body will make changes you’re not even aware of when you integrate those three factors into every meal.

Between meals don’t have hunger cravings because protein and fiber will fill you up. When you remove carbs it has multiple benefits to everyone on a diet:

– Sugar can spike insulin, which influences fat storage

– Elevated insulin also negates the ability to feel full

Remove from your meals as many fast digesting, sugary foods as possible. Twice a week do exercise for 20-30 minutes each session.

Diet Phase No.3 – Begin Calorie Restriction

Week 9-Beyond

You have already made significant content changes to every meal. It is a right time to begin calorie restriction to start accelerating fat loss over the next few weeks.

Adopt a more progressive restriction instead of slashing your daily calorie budget to the absolute bare minimum, instead of slashing your daily calorie budget to the absolute bare minimum. You should reduce your total daily calories by 200-300.

You’ll notice several pounds disappeared in several weeks

Why You Stop Losing Weight

Our body has a maintenance calorie range it needs to sustain your current weight.

For instance you have 200 pounds eat 3000-3500 calories each day. If you consistently eat in this calorie range you will not gain or lose weight.

You must start a diet and reduce your calorie range to 2800-3300 which will become your new maintenance calorie range.

If you continue to eat 2800-3300 calories each day you will maintain that weight, without gaining or losing. You won’t resume your weight loss until you lower your calorie range another 200-300 calories.

Your body will adjust, lose a few pounds, and normalize in the new range. Re-adjust your daily calorie intake if you want to lose more.

You’ll also begin exercising three or four times a week during this calorie restriction phase. You can combine calorie restriction with consistent cardio exercises every week your fat loss will begin to accelerate exponentially.

Final Thoughts

If you’re already over 200 pounds seems overwhelming and trying to lose weight but it’s not insurmountable. Be smart, and plan your changes.

6 Best Ways to Lose
Weight If You Weigh Over 200 Pounds

One day I got on the scale and saw 307. I was shocked.
I use to do that every morning. Three months ago the same routine, I got on the scale, and I saw 257. Every other week I used to do the same thing the number was 277.

I did not understand how it happened. How does the weight creep up? I was not self-conscious about my weight. I discovered the problem was an emotional one. I was depressed. I was eating a lot of foods high in fat and low in nutrients, aka Junk Food.

I was always complaining how in the world did I get weighing more than 200 pounds. Years before my natural weight was 167 according to my height. But 307. How does the weight creep up?

However, the reality is that I was not conscious of my bad eating and lifestyle habits.

I did it, and you can do the same. Nothing is impossible. Don’t wait until the next day or year, don’t waste time, start your weight loss journey right here right now.

You think, yeah right! Is easy to write it than to make it happens.

You know you can do it, but your mind does not let you. Convince your mind you will not be the same the next week.

1. Focus on the now

Every human being makes mistakes, little or big ones.
The fact is you are in this world to obtain experience every minute, every hour, every day.

Many times you remember things of the past and that big or little thing stop you from doing the best what you can do today.

Worrying is something that can be stopped merely by deciding not to worry anymore. How to do it? Well, the fact is the human nature has been trained over the years what to think but never taught how to think. It is true.

Who owns your brain, your mind, your body, your acts?
You are the only one who decides. Not your neighbors, not your friends, the only one is yourself.

Yes sometimes is hard to deal with issues in life. However, that is life. Remember this vital aspect of living; every problem is temporary. Decide to Keep Moving Forward.

Take two minutes to watch the video above you will know what I want to communicate here.

You are your own boss. So if you decide to eat more junk food, or if you choose to keep your bad habits, you know what? It is your call. The truth of the matter is no one will decide for yourself to the things the right way. So choose life, choose to start your weight loss journey now. Is ok to do baby steps, is perfectly fine.

For example, talk to yourself that tonight you will not eat your favorite junk food. Tomorrow you will tempt to eat the same junk food again. However, that does not mean you fail, that means you are beginning to be more conscious about it.

Do it tomorrow night again, talk to yourself and decide the best for your life and the best for others. Be positive, drop those 50 lbs, start today. You can do it!

2. The root of your stress

You need to identify the root of your stress because when you are in that state you overeat, and the result are those 20 lbs you gained in the last two weeks. So Yes, Stress Make You Gain Weight – make you fat in no time.

Beat the Hormone that makes you fat.

Cortisol is our enemy. So don’t allow this enemy step at your door and sleep with you every day. When you are aware that this enemy in elevated levels interfere with your body and makes your immune system weak, this is the cause of your gain weight. High levels of cortisol cause other problems, like heart disease and the list goes on and on. With all the above you acquire the bad habit of overeating.

Yes walking, you read right. Physical exercise does not need to be a complicated thing. Something simple as walking for 10 to 15 minutes can help you live a better life. It is an efficient way to start losing weight baby steps by baby steps.

A few benefits of walking

– Maintain a good weight.
– Prevent different conditions, for example, high blood pressure, type 2 diabetes and heart disease.
– Strength your core, muscles, and bones.
– Renew your mood.
– Enhance your coordination and balance.

4. Love yourself

Accept yourself with all your heart, the more you do that every day you commit to working on yourself to enjoy a full life with excellent health and happiness. When you love yourself, you feel happy, and you can conquer any obstacle in your life. The process of losing weight will be fast and easy. When you practice the love your persona, you will improve your mood. Moreover, all the things that try to beat yourself will be banished immediately.

Investing in you, Enjoying your life and recharging your batteries, Three key aspects to change your life and be the person you will always want to be.

Rewiring how you think about yourself and your future is the key to permanent and lasting change.

5. Eat plenty of protein

Ok, you weigh over 200 lbs! but did you know that when you eat a high-protein diet, the body creates thermogenesis, a process that occurs in our human being, where the body expends energy to conclude the process of digestion? Also, protein contributes to warding off muscle loss. That is the reason why protein become number one key to lose weight.

So to shed that extra pounds quick and easy you should consider a high-protein.

Consider this high protein food.

Chicken Breast – 1 cup chopped or diced (140 g) contains 43g of protein.

Broccoli – 1 cup of chopped broccoli (91 g) contains 2.6 grams of protein.

Lean Beef ground – per 100 grams contains 26 grams of protein.

Fish, filled with multiple essential nutrients, super healthy and very high in heart-healthy omega-3 fatty acids, 0.5 fillet (178 g) contains 39 grams of protein.

You should eliminate sugar-sweetened drinks. Consider cut back on bread if possible or avoid entirely. Try eating vegetables instead. Try this Low Carb 7-day Meal Plan that I used to lose weight. Eat boiled eggs, plenty of them; you will surprise how eating boiled eggs will help you a lot to lose weight.

To conclude I want to share with you this.

The other day I was reading about the life of this MMA fighter Connor McGregor.

I am quoting “If you can see it here and you have the courage enough to speak it, it will happen,” McGregor said. “I see these shots and sequences, and I do not shy away from them. Many time people believe in certain things, but they keep it to themselves. They do not put it out there. If you truly believe in it, if you become vocal about it, you are creating that Law of Attraction, and it will become a reality.”

How to Lose Weight if You Weigh More Than 200lbs

The Journey Is Long, But Worth It

If you’ve ever gone on a weight loss journey then you know it is a crazy rollercoaster. Especially if you are trying to lose weight if you weigh more than 200 lbs.

Some people are fortunate enough to only ride the ride once. Most of us aren’t as lucky.

You start the weight loss journey with excitement and optimism and then at some point, usually early on, you make a mistake.

Maybe you eat a cupcake that you didn’t want or have a night out with friends where you indulge in too many libations.

It’s so easy to fall off the wagon and it can seem like it is impossible to get back on.

For people that are overweight, the journey can be even harder because what you want and what it takes to get there can seem so far way apart.

It’s easy to turn to one of the miracle diets but many people quickly find that once they stop them they gain weight faster than they lost it.

What’s important to have in your weight loss journey is knowledge.

If you understand your body and why it is adding on weight then it becomes much easier to figure out what you need to do to lose it and keep it off.

When you understand how what you eat affects your body you find that most of the time you can lose weight without exercising.

A Lifestyle Change

If you want to lose weight and keep it off you need to consider the fact that it will require a lifestyle change.

Losing weight and keeping it off are not two exclusive things.

The actions that you take to lose weight are the same actions that you will take to keep it off and that’s why you want to find a process that you will enjoy and keep around forever.

Nobody wants to drink lemon-cayenne water for the rest of their life. That’s a short-term fix with short-term results.

In this post, I want to talk about how a lot of small things will help to add up to some awesome weight loss results.

How to Lose Weight if You Weigh 200lbs or More

Before we dive into what it takes to lose weight I want to first talk about your mindset.

It’s very easy to do what is needed at the beginning because you are motivated but we all know life likes to throw in some wrenches from time to time.

You just never know what the day is going to bring but if you go in with the knowledge that it is going to be a challenge, everything becomes easier.

The key is always being prepared for those challenges.

  • What happens when you have a long day at work and are too tired to prepare a healthy dinner?
  • What happens when you don’t have the money for healthy foods?
  • What happens when your friends are ready for happy hour where appetizers are half off?

While you can’t prepare for every challenge, you do need to consider how you can overcome them when they do approach.

Being prepared is the first step to losing weight and keeping it off.

1. Hormones Are the Problem

What many people fail to realize is that we gain unwanted weight due to our hormones. It rarely has anything to do with calories or exercise.

For instance let’s take a look at the hormone leptin. It’s the hormone that is supposed to let you know when you are too full to eat anymore. Under normal circumstances, this hormone is released from the fat cells and travels through the blood to your brain, where it lets the brain know that you are full.

Sounds like a pretty good system, right?

The problem however is that many of us consume too much fructose. This is found in large amounts in both fruit and processed foods.

The reason why fructose is a problem is because when we consume too much of it our livers can’t process it so instead our body starts converting it into fats.

These fats get sent off into the bloodstream as triglycerides where they get deposited in the liver and elsewhere in the belly.

As more fructose is concerted to fat, your levels of leptin increase because fat produced leptin. When there is too much leptin in your body then your brain begins to ignore the message it is trying to send your brain.

As you might have guessed this leads to more eating which leads to more weight gain.

Cortisol, also known as the stress hormone, is one of the biggest problems for women trying to lose weight. The reason why is when cortisol rises it encourage the conversion of blood sugar into fat.

This was a survival mechanism from way back in the days when it was always possible to go long periods of time without food. If a famine is approaching you load up on fruits to raise your blood sugar so that it can be converted into fat and later used for energy.

The problem with this is that many of us (fortunately) don’t need to store that fat for survival and yet when we stress our cortisol levels rise causing us to store more fat.

Less stress can lead to less fat.

Exercise is always a good way to relieve stress. We suggest taking a look at Tabata workouts or some yoga for beginners.

This one applies to the wonderful women out there.

Estrogen is great because it makes women…women. Unfortunately, it can also be one the main reasons for weight loss.

When estrogen is at normal levels it helps to control the amounts of insulin produced by your body. Insulin is the hormone that manages blood sugar.

Here’s the big issue.

When you eat, your blood sugar rises. That’s just your body’s natural reaction. In response, the insulin troops are sent out to lower the blood sugar levels by escorting glucose into three different places in your body.

When insulin is being a good citizen it sends a small amount of glucose to the liver, large amount to your muscles (so you have that super energy), and a small amount (or none) to fat storage.

Super healthy people have pancreases that produce just the right amount of insulin.

However, when your estrogen levels climb, the cells that produce insulin become strained and you end up becoming insulin resistant. That’s the point when insulin stops transporting as much glucose to the liver and muscles and instead stores more of it as fat.

You Need a Way to Keep Your Hormones in Check

Hopefully, you can see how out of control hormones can greatly lead to increased weight loss. With this understanding you need to figure out a way to get your body to work under optimal conditions.

How do you do that? Let’s find out.

2. It Starts With Carbs

Bad carbs can do so much damage to our body that we don’t even realize it.

What are bad carbs? Well, if you look at a nutrition label you’ll see a section for Total Carbs.

Looking at this label you can see that the total carbs are 26g. That could be good or could be bad. We need to look further. These total carbs are broken up into two sections: Dietary Fiber and Sugars.

Our bodies love fiber. It’s needed to effectively process the things we ingest so fiber is good. When food contains fiber you can subtract that number from total carbs and get what we call Net Carbs.

You need to be concerned with the Net Carbs in foods because those are the carbs that do damage.

In the above example ALL of the carbs come from sugars.

If you want to limit the amount of glucose that your body stores as fat then you need to consume less of the things that help to create glucose: carbs and starches.

This is why low-carb diets can be so effective.

If you love your sodas and sweets try staying away from them for the weekend. You’ll be surprised that just by doing this you can lose a couple of pounds in a short amount of time. In fact, I lose 3 lbs. one weekend just by not eating my usual sweets.

If you want to maintain a high level of carbs in your life then you should start training for a triathlon because that is going to be the only way to continuously burn off the glucose that the carbs are producing.

Thankfully, there are 100s of low-carb recipes out there that are extremely delicious.

3. Eat More Protein, Eat Much More Fat

Here is where people usually falter when they slowly get rid of most of the carbs in their diets. They don’t replace those carbs with another fuel source.

Your body is a machine and it has to run on something.

Here is something you might not have known. Our bodies weren’t always sugar-burners. Our bodies used to be pretty good at using fat as our sole energy source.

It’s only recently when our diets became really high in carbs that our bodies switched over to being sugar-burners.

When you lower the amount of carbs you intake on a daily basis eventually your body starts to switch to a metabolic state known as ketosis. When it does this it produces something called ketones which become the new energy cells for your body.

In this state, fat becomes your energy source. This can be crazy to wrap your head around because logically consuming more fat means you become fatter, but that only happens when are you also consuming a lot of carbs. A low amount of carbs and a high amount of fats turns your body into an efficient fat-burning machine.

You also have to make sure you maintain a moderate level of proteins because you don’t want to lose lean muscle mass. You just want to burn away the fat. Proteins contain the essential amino acids that your body craves. When you go low-carb and you don’t get enough fats into you your body starts to rely on the protein.

If you end up consuming too much protein your body converts that into glucose (yep) which in turn gets stored as fat.

This is what the ketogenic diet revolves around. It is as low-carb, moderate protein, and high-fat diet. It’s what we base our whole 28-Day Weight Loss Challenge around. I’ll talk more about that a little bit later. Let’s continue on with what else is needed to lose the weight.

4. Drink More Water

Our bodies are mostly comprised of water. When our bodies don’t have enough water they can’t work as efficiently and our organs switch gears to help each other out.

You’d probably be surprised to know that you don’t drink nearly enough water on a daily basis to allow your body work optimally. You should be aiming for between 0.5 ounces and 1 ounce per pound of body weight.

That means if you weight 210 pounds you should be getting in 105 – 210 ounces of water every single day.

When you start to drink this much water you quickly find yourself going to the bathroom more. That’s a good thing because it gives your body more opportunities to flush out toxins.

More water also means more oxygen flowing throughout your body. Increased oxygen leads to increased blood flow meaning more of your ketones get to travel where they are needed which means more energy for you.

Ever eat a heavy lunch and just crash in the afternoon? Lose the carbs, eat more proteins and fats, and drink more water and you’ll find those afternoon crashes quickly disappear.

If you get tired of drinking normal water then I suggest taking look at detox water. Detox waters are simply waters infused with fruits and vegetables.

For example, I love to drink lemon water every single morning. It’s almost like my breakfast since I don’t have my first meal till 11am. It’s refreshing, keeps me energized and helps to suppress my appetite.

5. Plan Your Meals

When you find yourself scrambling for food you find yourself making terrible mistakes. Suddenly that simple lunch turns into #3 and #7 on the value menu.

When you plan your meals out and have them prepared ahead of time it lets your mind know that you have everything under control. There is no reason to run out and grab anything bad for you because you have it all laid out in front of you.

It’s comforting to know that you have a lunch ready at 12pm and a snack at 3pm. When you get home from work you are tired and that’s okay because your dinner is already waiting for you. It might need to be reheated but that’s not a problem. Much better than having to do everything from scratch.

The Ketogenic Diet makes this pretty easy. You follow a simple ratio of 75/20/5. What does this mean? It means you figure out the daily calories you should consume and then break down how much of those calories should come from fats, proteins, and carbs.

If I figure out that my body needs 1840 calories a day then I would need to consume:

  • 153g of fat
  • 92g of protein
  • 23g of carbs

I then sit down and figure out what I need to eat throughout the day to make that happen.

Meal planning and approaching food like this also has another benefit.

No Longer Counting Calories

The only time calories become an issue are when you are eating way more than you should or not getting enough. If your body runs efficiently on 2,000 calories a day you don’t need to try and get 8,000 in you. On the other side of the coin you shouldn’t just aim for 20 either.

It shouldn’t matter if a meal has 700 calories as long as it is helping you hit your macros (fat, protein, carbs).

What About Exercise?

The only time I mentioned exercise was when it pertained to reducing stress levels. When you get started on your weight loss journey you shouldn’t make the mistake of diving into an exercise program AND changing your eating habits at the same time.

That’s just too much of a shock for you. It’s hard enough to stick with eating the right things for a week and you’ll need all of the willpower you can muster. When you put yourself through a crazy workout your willpower levels decrease leaving you more susceptible to doing things you shouldn’t be doing.

If you really feel like you need to get some exercise then go out for a nice 30-60 minute walk. This won’t melt away the fat instantly but it does help to keep the metabolism running and is also a great way to clear your mind.

Once you are comfortable with your eating routine and your body has adjusted properly then you can start to look into more intense workout plans and tackle them.

Let’s Not Forget Family and Friends

Many times when we embark on a weight loss journey we neglect to consider the impact that the people we hang around have on us. If we are trying to lose weight and our friends want to continue to do daily happy hour sessions then what happens?

Are they supportive of your goals and understand that you can toss down 6 chocolate martinis or will they give you crap and call you a party pooper?

Trying to lose weight is hard enough. Trying to lose weight with zero support can sometimes be impossible.

It’s important that your friends and family become a support system to help you in those times when you might be faltering. If they aren’t willing to help you out then they need to sit on the sidelines at this time while you go about doing your superhero thing.

You Can Do This

If losing weight was easy then everybody would do it.

What makes it difficult is that it means you need to start changing your habits and those habits have been around for a while. Nobody intentionally eats to damage themselves but millions are doing it every single day.

Just understand that the journey is not impossible. Anyone can do it, especially you and we want to help.

That’s why I created the 28-Day Weight Loss Challenge which is based around keto.

It tackles all of the points that I talked about in this article. It revolves around the Ketogenic Diet and makes it easier to lose weight by doing the heavy lifting for you. All you have to do is follow through on your end.

Welcome to Miss Fit Living!

Living a happy life while being a misfit doing what we want.

How To Lose Weight If Over 200 Pounds

Trying to lose weight when you’re already over 200 pounds is frustrating enough to bring tears. You see a journey you’ve already tried multiple times without success.

Here’s the best strategy to lose weight if over 200 pounds, and struggling to shed body fat.

It’s Going To Take Time

When you’re 30-50 pounds overweight it’s important to accept the reality of the time investment needed to get the fat off. It took several months, and often years, to accumulate that much excess body fat and it will likely take an equal amount of time to get it off.

When you have a goal in mind, you want it to happen now. You want to see results, now. This impatience works against you, because of the time it takes for your body to adapt to new behavior and diet changes.

It can take 4-6 weeks of specific behavior to notice anything in the mirror. When you’re on a strict diet, exercising five times a week, not seeing results in the mirror can be frustrating enough to quit.

To compensate for this, you should not overburden yourself with new habits that you’re unlikely to continue because it’s too overwhelming. Instead, ease into your new lifestyle changes approaching your diet adjustments in phases.

Allowing each phase to become part of your life and daily routine over several weeks before moving to the next phase will make the transition seamless and less of a shock.

Diet Phase 1 – Healthier Habits

This phase is all about behavior changes that don’t reduce your total daily calories, or make substantial changes to the foods you normally eat. Think of this phase as “eating healthier”.

You’re not on a diet, and you’re not restricting calories yet. You’re just trying to find all the simple, small changes that put you on the path to a healthier diet.

– When you’re eating out, order your food without cheese.
– Skip the mayonnaise on burgers and sandwiches.
– Only use half as much butter as usual.
– Reduce or eliminate the creamer in coffee.
– If you’re a late night snacker, prepare a healthier snack than usual.
– Drink more water
– Exercise once a week

Diet Phase 2 – Diet Content Changes

After several weeks of healthier habits, you’re ready to move forward with more significant changes to your diet content. You don’t have to reduce your daily calorie total in this phase, you’re just going to focus on content.

The main staple of a weight loss diet will always be adding lean protein and fiber, while removing simple fast digesting carbohydrates. When you integrate those three factors into every meal, your body will begin to respond and make changes you’re not even aware of.

Protein and fiber will fill you up, making sure you don’t have hunger cravings between meals. Removing simple carbohyrates has multiple benefits to everyone on a diet:

– Sugar spikes insulin, which influences fat storage
– Elevated insulin also negates your ability to feel full

Remove as many fast digesting, sugary foods from your meals as possible. You’ll also want to exercise twice a week for 20-30 minutes each session.

Diet Phase 3 – Begin Calorie Restriction

You’ve made the simple, superficial changes and you’ve even made significant content changes to every meal. This is a good time to begin calorie restriction to start accelerating fat loss over the next few weeks.

Instead of slashing your daily calorie budget to the absolute bare minimum, you should adopt a more progressive restriction. Start by reducing your total daily calories by 200-300.

Your body will adjust, and you’ll soon notice several pounds have melted away over several weeks.

Why You Stop Losing Weight

Your body has an internal calculator of sorts, and has a maintenance calorie range it needs to sustain your current weight.

Example: You weigh 200 pounds and currently eat 3000-3500 calories each day. This is your maintenance range. As long as you consistently eat in this calorie range you will not gain or lose weight.

You decide to start a diet and reduce your calorie range to 2800-3300. Your body will lose a few pounds, and normalize so that 2800-3300 becomes your new maintenance calorie range.

You will maintain that weight, without gaining or losing, as long as you continue to eat 2800-3300 calories each day. You won’t resume your weight loss until you lower your calorie range another 200-300 calories.

The cycle then repeats. Your body will adjust, lose a few pounds, and normalize in the new range. If you want to lose more you will need to re-adjust your daily calorie intake.

During this calorie restriction phase you’ll want to begin exercising three or four times a week. When you combine calorie restriction with consistent cardio exercises every week your fat loss will begin to accelerate exponentially.

Trying to lose weight when you’re already over 200 pounds seems overwhelming but it’s not insurmountable. You just have to be smart, and plan your changes.

Set yourself up for success with a calculated progression of changes over several months instead of making too many changes at once that often result in diet failure.

How to Lose Weight if You Weigh 200 Pounds or More

The Journey Is Long, but the Destination Is Worth It

“I weigh 200 pounds, how do I lose weight?”

This is a question that we get a couple times a month from people interested in our Keto Bootstrap System.

If you’ve ever gone on a weight loss journey then you know it is a crazy rollercoaster. Especially if you are trying to lose weight if you weigh more than 200 lbs.

Some people are fortunate enough to only ride the ride once. Most of us aren’t as lucky.

You start the weight loss journey with excitement and optimism and then at some point, usually early on, you make a mistake.

Maybe you eat a cupcake that you didn’t want or have a night out with friends where you indulge in too many libations.

I weigh 200 pounds how do lose weight

It’s so easy to fall off the wagon and it can seem like it is impossible to get back on.

For people that are overweight, the journey can be even harder because what you want and what it takes to get there can seem so far way apart.

It’s easy to turn to one of the miracle diets but many people quickly find that once they stop them they gain weight faster than they lost it.

What’s important to have in your weight loss journey is knowledge.

If you understand your body and why it is adding on weight then it becomes much easier to figure out what you need to do to lose it and keep it off.

When you understand how what you eat affects your body you find that most of the time you can lose weight without exercising.

A Lifestyle Change

If you want to lose weight and keep it off you need to consider the fact that it will require a lifestyle change.

Losing weight and keeping it off are not two exclusive things.

The actions that you take to lose weight are the same actions that you will take to keep it off and that’s why you want to find a process that you will enjoy and keep around forever.

Nobody wants to drink lemon-cayenne water for the rest of their life. That’s a short-term fix with short-term results.

In this post, I want to talk about how a lot of small things will help to add up to some awesome weight loss results.

How to Lose Weight if You Weigh 200lbs or More

Before we dive into what it takes to lose weight I want to first talk about your mindset.

It’s very easy to do what is needed at the beginning because you are motivated but we all know life likes to throw in some wrenches from time to time.

You just never know what the day is going to bring but if you go in with the knowledge that it is going to be a challenge, everything becomes easier.

The key is always being prepared for those challenges.

  • What happens when you have a long day at work and are too tired to prepare a healthy dinner?
  • What happens when you don’t have the money for healthy foods?
  • What happens when your friends are ready for happy hour where appetizers are half off?

While you can’t prepare for every challenge, you do need to consider how you can overcome them when they do approach.

Being prepared is the first step to losing weight and keeping it off.

1. Hormones Are the Problem

What many people fail to realize is that we gain unwanted weight due to our hormones. It rarely has anything to do with calories or exercise.

For instance, let’s take a look at the hormone leptin. It’s the hormone that is supposed to let you know when you are too full to eat anymore. Under normal circumstances, this hormone is released from the fat cells and travels through the blood to your brain, where it lets the brain know that you are full.

Sounds like a pretty good system, right?

The problem, however, is that many of us consume too much fructose. This is found in large amounts in both fruit and processed foods.

The reason why fructose is a problem is that when we consume too much of it, our livers can’t process it so instead our body starts converting it into fats.

These fats get sent off into the bloodstream as triglycerides where they get deposited in the liver and elsewhere in the belly.

As more fructose is converted to fat, your levels of leptin increase because fat produced leptin. When there is too much leptin in your body then your brain begins to ignore the message it is trying to send your brain.

As you might have guessed this leads to more eating which leads to more weight gain.

Cortisol, also known as the stress hormone, is one of the biggest problems for women trying to lose weight. The reason why is when cortisol rises it encourages the conversion of blood sugar into fat.

This was a survival mechanism from way back in the days when it was always possible to go long periods of time without food. If a famine is approaching you load up on fruits to raise your blood sugar so that it can be converted into fat and later used for energy.

The problem with this is that many of us (fortunately) don’t need to store that fat for survival and yet when we stress our cortisol levels rise causing us to store more fat.

Less stress can lead to less fat.

Exercise is always a good way to relieve stress. We suggest taking a look at Tabata workouts or some yoga for beginners.

This one applies to the wonderful women out there.

Estrogen is great because it makes women…women. Unfortunately, it can also be one the main reasons for weight loss.

When estrogen is at normal levels it helps to control the amounts of insulin produced by your body. Insulin is the hormone that manages blood sugar.

Here’s the big issue.

When you eat, your blood sugar rises. That’s just your body’s natural reaction. In response, the insulin troops are sent out to lower the blood sugar levels by escorting glucose into three different places in your body.

When insulin is being a good citizen it sends a small amount of glucose to the liver, a large amount to your muscles (so you have that super energy), and a small amount (or none) to fat storage.

Super healthy people have pancreases that produce just the right amount of insulin.

However, when your estrogen levels climb, the cells that produce insulin become strained and you end up becoming insulin resistant. That’s the point when insulin stops transporting as much glucose to the liver and muscles and instead stores more of it as fat.

You Need a Way to Keep Your Hormones in Check

Hopefully, you can see how out of control hormones can greatly lead to increased weight loss. With this understanding, you need to figure out a way to get your body to work under optimal conditions.

How do you do that? Let’s find out.

2. It Starts With Carbs

Bad carbs can do so much damage to our body that we don’t even realize it.

What are bad carbs? Well, if you look at a nutrition label you’ll see a section for Total Carbs.

Looking at this label you can see that the total carbs are 26g. That could be good or could be bad. We need to look further. These total carbs are broken up into two sections: Dietary Fiber and Sugars.

Our bodies love fiber. It’s needed to effectively process the things we ingest so fiber is good. When food contains fiber you can subtract that number from total carbs and get what we call Net Carbs.

You need to be concerned with the Net Carbs in foods because those are the carbs that do damage.

In the above example, ALL of the carbs come from sugars.

If you want to limit the amount of glucose that your body stores as fat then you need to consume less of the things that help to create glucose: carbs and starches.

This is why low-carb diets can be so effective.

If you love your sodas and sweets try staying away from them for the weekend. You’ll be surprised that just by doing this you can lose a couple of pounds in a short amount of time. In fact, I lose 3 lbs. one weekend just by not eating my usual sweets.

If you want to maintain a high level of carbs in your life then you should start training for a triathlon because that is going to be the only way to continuously burn off the glucose that the carbs are producing.

Thankfully, there are 100s of low-carb recipes out there that are extremely delicious.

3. Eat More Protein, Eat Much More Fat

Here is where people usually falter when they slowly get rid of most of the carbs in their diets. They don’t replace those carbs with another fuel source.

Your body is a machine and it has to run on something.

Here is something you might not have known. Our bodies weren’t always sugar-burners. Our bodies used to be pretty good at using fat as our sole energy source.

It’s only recently when our diets became really high in carbs that our bodies switched over to being sugar-burners.

When you lower the number of carbs you intake on a daily basis eventually your body starts to switch to a metabolic state known as ketosis. When it does this it produces something called ketones which become the new energy cells for your body.

In this state, fat becomes your energy source. This can be crazy to wrap your head around because logically consuming more fat means you become fatter, but that only happens when are you also consuming a lot of carbs. A low amount of carbs and a high amount of fats turns your body into an efficient fat-burning machine.

You also have to make sure you maintain a moderate level of proteins because you don’t want to lose lean muscle mass. You just want to burn away the fat. Proteins contain the essential amino acids that your body craves. When you go low-carb and you don’t get enough fats into your body starts to rely on the protein.

If you end up consuming too much protein your body converts that into glucose (yep) which in turn gets stored as fat.

This is what the ketogenic diet revolves around. It is a low-carb, moderate protein, and high-fat diet. It’s what we base our whole 28-Day Weight Loss Challenge around. I’ll talk more about that a little bit later. Let’s continue on with what else is needed to lose the weight.

4. Drink More Water

Our bodies are mostly comprised of water. When our bodies don’t have enough water they can’t work as efficiently and our organs switch gears to help each other out.

You’d probably be surprised to know that you don’t drink nearly enough water on a daily basis to allow your body work optimally. You should be aiming for between 0.5 ounces and 1 ounce per pound of body weight.

That means if you weight 210 pounds you should be getting in 105 – 210 ounces of water every single day.

When you start to drink this much water you quickly find yourself going to the bathroom more. That’s a good thing because it gives your body more opportunities to flush out toxins.

More water also means more oxygen flowing throughout your body. Increased oxygen leads to increased blood flow meaning more of your ketones get to travel where they are needed which means more energy for you.

Ever eat a heavy lunch and just crash in the afternoon? Lose the carbs, eat more proteins and fats, and drink more water and you’ll find that afternoon crashes quickly disappear.

If you get tired of drinking normal water then I suggest taking look at detox water. Detox waters are simply waters infused with fruits and vegetables.

For example, I love to drink lemon water every single morning. It’s almost like my breakfast since I don’t have my first meal until 11 am. It’s refreshing, keeps me energized and helps to suppress my appetite.

5. Plan Your Meals

When you find yourself scrambling for food you find yourself making terrible mistakes. Suddenly that simple lunch turns into #3 and #7 on the value menu.

When you plan your meals out and have them prepared ahead of time it lets your mind know that you have everything under control. There is no reason to run out and grab anything bad for you because you have it all laid out in front of you.

It’s comforting to know that you have a lunch ready at 12 pm and a snack at 3 pm. When you get home from work you are tired and that’s okay because your dinner is already waiting for you. It might need to be reheated but that’s not a problem. Much better than having to do everything from scratch.

The Ketogenic Diet makes this pretty easy. You follow a simple ratio of 75/20/5. What does this mean? It means you figure out the daily calories you should consume and then break down how much of those calories should come from fats, proteins, and carbs.

If I figure out that my body needs 1840 calories a day then I would need to consume:

  • 153g of fat
  • 92g of protein
  • 23g of carbs

I then sit down and figure out what I need to eat throughout the day to make that happen.

Meal planning and approaching food like this also has another benefit.

No Longer Counting Calories

The only time calories become an issue are when you are eating way more than you should or not getting enough. If your body runs efficiently on 2,000 calories a day you don’t need to try and get 8,000 in you. On the other side of the coin, you shouldn’t just aim for 20 either.

It shouldn’t matter if a meal has 700 calories as long as it is helping you hit your macros (fat, protein, carbs).

What About Exercise?

The only time I mentioned exercise was when it pertained to reducing stress levels. When you get started on your weight loss journey you shouldn’t make the mistake of diving into an exercise program AND change your eating habits at the same time.

That’s just too much of a shock for you. It’s hard enough to stick with eating the right things for a week and you’ll need all of the willpower you can muster. When you put yourself through a crazy workout your willpower levels decrease leaving you more susceptible to doing things you shouldn’t be doing.

If you really feel like you need to get some exercise then go out for a nice 30-60 minute walk. This won’t melt away the fat instantly but it does help to keep the metabolism running and is also a great way to clear your mind.

Once you are comfortable with your eating routine and your body has adjusted properly then you can start to look into more intense workout plans and tackle them.

Let’s Not Forget Family and Friends

Many times when we embark on a weight loss journey we neglect to consider the impact that the people we hang around have on us. If we are trying to lose weight and our friends want to continue to do daily happy hour sessions then what happens?

Are they supportive of your goals and understand that you can toss down 6 chocolate martinis or will they give you crap and call you a party pooper?

Trying to lose weight is hard enough. Trying to lose weight with zero support can sometimes be impossible.

It’s important that your friends and family become a support system to help you in those times when you might be faltering. If they aren’t willing to help you out then they need to sit on the sidelines at this time while you go about doing your superhero thing.

You Can Do This

If losing weight was easy then everybody would do it.

What makes it difficult is that it means you need to start changing your habits and those habits have been around for a while. Nobody intentionally eats to damage themselves but millions are doing it every single day.

Just understand that the journey is not impossible. Anyone can do it, especially you and we want to help.

It tackles all of the points that I talked about in this article. It revolves around the Ketogenic Diet and makes it easier to lose weight by doing the heavy lifting for you. All you have to do is follow through on your end.

Welcome to Thrive/Strive!

We are the Thrive/Strive crew. A family just trying to find the best ways to achieve happier bodies.

On Thrive/Strive we share our ups and downs, experiments, and overall journey so hopefully inspire and educate other awesome people.

We are so happy you are here! If you are looking to get a healthier body and happier state of mind then this is the place to be.

Challenge Yourself

Get Started With Keto

Our book, The 3-Day Weight Loss Manual, will help to quickly get you up to speed on the Ketogenic Diet along with practical advice on how to achieve ketosis and weight loss as quickly as possible.

Ready to Lose 10-21 lbs in the Next 28 Days?

If you’re really serious about losing weight and want to create a new lifestyle for yourself then the 28-Day Weight Loss Challenge is for you.

The Ketogenic Diet has changed our lives. It has turned our bodies from sugar-burners to fat-burners.

We wake up with more energy, less cravings, and a better mood throughout the day.

Our 28-Day Weight Loss Challenge walks you through how to incorporate the Ketogenic Diet into your lifestyle so you no longer have to worry about giving up on diets and gaining back the weight you keep on trying to lose.

Sounds too good to be true, right? Well it isn’t and we are happy to teach you all about it with the 28-Day Weight Loss Challenge.

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