How To Lose Weight If You Are Over 200 Pounds

When you’re already over 200 pounds trying to lose weight is frustrating enough to bring tears. You see trip you’ve already tried without success.

It’s Going To Take Time

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

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

To notice anything in the mirror it can take 4-6 weeks of specific behavior. You should not overburden yourself with new habits because is overwhelming. Instead of doing that, make new lifestyle changes approaching your diet adjustments in phases.

Each 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.


Week 1-3:

In these part have behavior changes that don’t make substantial changes to the foods you normally eat. This phase is known as “eating healthier”.

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


–Order your food without cheese when you’re eating out,.

– Do not add mayonnaise on burgers and sandwiches.

–Use half  butter than usual.

–Eliminate the creamer in coffee.

–Prepare a healthier snack than usual  if you’re a late night snacker .

– Consume more water

–Once a week do exercises

Diet Phase No.2 – Diet Content Changes

Week 4-8:

You’re ready to move forward with more significant changes to your diet content after several weeks of healthier habits. You’re just going to focus on content in this phrase.

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

Don’t have hunger cravings between meals because protein and fiber will fill you up . If you remove carbohyrates it has multiple benefits to everyone on a diet:

– Sugar spikes insulin, that influences fat storage

-Also elevated insulin  negates the ability to feel full

From your meals remove as many fast digesting, sugary foods as possible. Do exercise twice a week for 20-30 minutes each session.


Week 9-Beyond

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

You should 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 . Reduce your total daily calories by 200-300.

In several weeks you’ll  notice several pounds disappeared

Why You Stop Losing Weight

Our body has calculator of sorts, so it  has a maintenance calorie range it needs to sustain your current weight.

Example: You have 200 pounds and you are eating 3000-3500 calories each day. You will not gain or lose weight if you consistently eat in this calorie range.

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

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

In the new range your body will adjust, lose a few pounds, and normalize. You will need to re-adjust your daily calorie intake if you want to lose more.

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

Final Thoughts

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