How To Lose Weight When You Weigh Over 200Lbs

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Losing weight is never an easy process. And if you think that there is some magic that can help you to lose weight overnight, then this won’t work.

Now, if you weigh over 200lbs and if you are looking for a weight loss you need to keep one thing in mind

To gain 200lbs you have put so many efforts, the same way to lose weight you need to put an equal amount of effort.

In this post, How to lose weight if you weigh over 200 lbs

I’ll be covering the important aspects that you should keep in mind and must follow in your weight loss journey.

So, without any further ado let’s dive in

How to lose weight when you weigh over 200lbs

lose weight when you weigh over 200lbs

To keep this weight guide for a person weighing over 200 lbs I have divided things into different parts, which will help you to understand things more better.

Also, this will help you to start your things step by step.

So first, check out what you need to do

  • Healthy Lifestyle Habits
  • Changes in your diet
  • Cut down calories

As you can see there three things important here.

I will tell you what you need to do exactly. Let’s begin

Healthy lifestyle habits:

how to lose weight when you weigh over 200lbs

I know you are over 200lbs and getting to that point simply does not account for a healthy lifestyle.

You probably having junk foods, oily foods or having extra cheese on your bread.

Drinking cold coffee, eating pizza every day out.

Now, what I want you to do is to switch your unhealthy eating habits to healthy.

What does that mean?

If you were taking bread with cheese earlier then it’s time to say goodbye to cheese.

Instead of cheese, you can take peanut butter. This will also give you a fulfilling taste.

If you were taking 4 spoons of sugar in your tea or coffee try to reduce the number of sugar in your drink.

From 4 switch it over to 2 then 1 and finally to none.

You got the point.


Note: In Set 1, you just need to need to change your habits.

You are not following any type of diet, not cutting down your calories.

Just changing your lifestyle and eating habits.

Changes in your diet:

7 ways to lose weight

In this set, you are going to make changes in your meal intake, not the calorie intake.

In simple words, you are not restricting your calories here but instead adding some other meal options to kick start your weight loss journey.

Your main focus should be on adding lean protein to your diet and more fibers.

Protein is a very important nutrient in your weight loss journey.

Protein will give you energy and fill your stomach for a longer period of time and by this, you will not feel hungry.

When you are adding more protein to the diet, this will help you to boost your metabolism and will help you lose weight.

Check out:

Effects of protein in your weight loss

Also, adding protein and fiber in your diet will lead to significant changes in your body.

You need to remove simple fast-digesting carbohydrates from the diet and add lean protein.

And by this, your body will be ready to lose weight.

Remember, cut down your processed foods or sugary foods.

It has many calories with no benefits and will probably lead to fat storage.

So, lean protein and fiber is your utmost priority in your second set.

Cut down calories

If you want to lose weight then you probably have heard this many times

Be in a calorie deficit.

Literally, no weight loss can happen without being in a calorie deficit.

No matter how you are cutting down your calories, by burning more calories through exercise or restricting calories in your diet.

By doing that you will lose weight.

Let’s see some common calculations of weight loss

  • It takes 3500 calories to lose 1 pound. (3500 calories less or burning through exercise)
  • 3500 = 500 x 7 (7 days a week)
  • By that, you lose 1 pound in a week

So, depending upon your goal you need to cut down your calories.

If you need to lose 2 pounds a week, then the calculations are slightly different.

You need to cut 1000 calories a day from your maintenance calories in order to lose 2 pounds a week.

But I won’t recommend you start restricting too many calories from the beginning.

It’s simple.

Let’s see. For example: Your weight is over 200 lbs and your maintenance calories are 3000 for the day.

Start eating 2500 calories a day.

This is 500 calories less than your normal intake and by this, you will lose 1 pound a week.

  • 1 pound – 1 week
  • 4 pounds – 4 week
  • 12 pounds – 12 weeks

It’s that easy. Just by making small changes in your diet you can easily lose weight.

That’s the major things you should be following to lose weight when you weigh over 200lbs

But I know you still got many doubts about losing weight and you need some kind of direction and motivation.

So, I have got you some important tips you can follow right now and start losing weight.

Let’s check out

Tips to lose weight when you weigh over 200lbs

Tackle emotional aspects:

There are many factors that can hinder your weight loss.

And this will lead to binge eating.

I know, when you are starting with your weight loss journey this problem will come often.

In fact, Dr. Michael Mantell found that there are 5 factors that can cause binge eating:

  • Depression
  • Stress
  • Anxiety
  • Dopamine
  • Community peer pressure

This is just a negative way to disturb your weight loss journey.

You need to tackle those factors.

And you will notice that if you are taking less stress and enjoying your weight loss journey, you will lose weight fast.

Drink more water:

stay hydrated

Water is really important when you are looking for a weight loss.

You just can’t skip the water intake.

Not keeping your body hydrated is the worst thing you can ever do if you want to lose weight when you weigh over 200lbs.

It’s not just about losing weight.

But remember our body has 70% of water(approx).

So, if you are over 200lbs and want to lose weight you should drink 200 ounces of water.

That’s roughly around 6 liters a day.

I know, it’s not possible for you to drink this much. But tryna start with small baby steps.

Drink 1l on the first day then 2l in the second and slowly increase the amount of water.

Trust me this will help you a lot.

By drinking enough water your body will remove toxins and this will allow more oxygen to flow into your body.

This will increase the blood flow and will help you lose fat.

Clear your gut

clear your gut

The most likely reason you gain super fast and weigh over 200lbs is because of of the gut inflammation.

The best way to deal with this is to remove all the foods from your diet that disturbs your gut health.

The most likely foods are sugary and processed foods.

Then take probiotics to heal your gut.

Stop counting calories:

stop counting calories

You don’t want to go at stage and show up your shredded body.

That’s the main focus of bodybuilders, they do count calories to get 5% body fat or less then that.

You are over 200lbs and you can’t rely on counting calories at the start.

By counting calories won’t help you to lose weight fast.

In fact, if you constantly give your attention on counting calories then probably you will get frustrated and you will quit.

You don’t want to do that.

Also, at the starting of this weight loss guide, I mentioned that you need to adopt healthy habits.

If you want to lose weight when you weigh over 200lbs, then your main focus should be on quality foods rather then the quantity.

Detox your body

detox drink for weight loss

You probably have heard this from many fitness trainers that detox drinks are really important.

Yes, it does help in many ways.

But whenever you are looking for a weight loss detox drinks are the best options to start off your day.

It helps you in flushing out toxins and it is a great way to reduce gut inflammation.

Adding detox drinks in your diet is a good idea as it helps in:

  • Improving mood
  • Boosting your immune system
  • Gives you energy and a fresh start
  • Good digestive health

Invest in your body:

You have wasted so many money on eating pizza, burgers, sweets, etc.,

For eating something that will cause you weight gain you have money but for losing weight you shy.

Why this is a problem?

You need to understand to get nice looking and to get your body in shape you need to invest in your food, time.

Treat your body good.

Definitely, good food requires money and they are not cheaper.

But you need to adjust and start doing.

Stop eating crap and have something healthy.

Check out:

10 Healthy snacks that come under 100 calories

That’s it from the post.

I hope you now got the directions and cleared out your things on losing weight when you weigh over 200lbs.

It’s your body, give time.

Everything will happen at the right time.

how to lose weight when you weigh over 200lbs


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