You are probably thinking here comes another boring stuff about what to eat, how to exercise etc.
Well, you are right.
It might be boring, but that will help you lose weight.
Especially if you wonder how to lose weight if you weigh 200 pounds or more. (1)
Therefore, if you aren’t a fan of reading tips on how to lose weight again and again and you aren’t ready to dedicate on losing weight then skip this article.
But, if you are determined to work on your New Year’s resolution, then this is the right article for you.
So, how to lose weight if you weigh 200 lbs or more?
Here are the 6 most important tips:
1. Prepare mentally for the battle
Let me be honest with you.
It won’t be easy.
No matter if your goal is to lose 30, 40 or 50 pounds.
It is a long journey but in the end, you will be satisfied with what you’ve achieved.
Maybe it looks hard to reach right now, but you can do that.
Be persistent and never give up.
Your friends and family can be your support.
They can help you achieve your goal.
2. Count your calories
Many say that counting calories isn’t helpful.
Well, that’s not true.
It may sound as doing maths, but counting calories can help you lose weight.
The most important thing you need to know is that 1 pound of fat is about 3,500 calories.
So, to lose 1 pound per week you need to reduce the intake of calories by about 500 calories a day.
You can get better results if you start exercising.
So intake 500 calories less and burn an additional 300 calories with exercising and you can lose almost 2 pounds of fat per week.
Don’t forget to count your macros, too.
3. Start exercising
This is maybe the most important part.
If you really want to lose weight, you need to start moving.
Thinking about losing weight won’t take you anyway.
To be more precise: Changing TV channels isn’t a good exercise.
You need to sweat a lot to see good results.
But, start slowly so that you avoid injuries and adapt to the changes that are about to happen.
When it comes to weight loss exercises, cardio is the best.
There are many benefits of cardio exercises.
After that go to the gym.
Find a personal trainer, make a plan and stick with it.
4. Learn how to stop overeating
The most common reason for those extra pounds is overeating.
Or eating late at night.
That is the same thing for me.
For starters, don’t eat anything after 7 pm.
Drink water only.
Some of the best tips to stop overeating are:
- Turn off the TV while eating
- Fool your brain with smaller plates
- Don’t skip breakfast
- Sleep well
5. Eat high fiber food
High fiber food is one of the best allies in your weight loss battle.
Firstly, this kind of food is the best for your digestion.
Secondly, it makes you feel full longer.
Some of the best high fiber foods are chia seeds, apples, flaxseed, oatmeal, avocado, broccoli, berries.
6. Eat high protein food
Another good weight loss food is high protein food.
This food can also keep you full for a longer time.
It will help you retain muscles while losing fat.
Some of the best sources of protein are poultry and egg white.
When it comes to non-meat sources the best protein foods are soy, beans, quinoa, chia, lentil, chickpea, nuts, tofu.
So, what’s the bottom line?
Now you know what to expect when you start your weight loss journey.
To sum up, if you have 200 lbs or more and you want to lose weight you need to:
- Have a positive mindset
- Count your calories and macros
- Increase physical activity
- Eat high fiber and high protein food
- Stop overeating