If you want to lose weight and you weigh 200 pounds or more you need to know that the most important thing is to start to exercise gradually and eat healthily.
Here’s the kicker:
For most people, these tips are boring, but they will help you lose weight.
Especially if you need to drop a lot of weight.
You need to be dedicated if you want to lose weight once it for all.
You can’t drop a size overnight.
How to lose weight if you weigh over 200 pounds?
Here are the 5 most important tips:
1. You need to stay mentally strong
I need to be honest.
The weight loss journey isn’t easy.
No matter how much weight you need to lose you need to be persistent, and not to give up.
Think about how much you will improve your health, look, and self-confidence.
I think that’s worthwhile.
If you start with your weight loss journey, but you don’t see results don’t feel desperate.
You can’t lose 30 pounds overnight. (1)
Don’t give up and you will see the results sooner or later.
2. Count your calories
Counting calories is a simple method that can help you get rid of those unwanted pounds.
This method is based on tracking the daily intake of food, i.e. the intake of calories.
You need to write down and calculate everything you eat and drink.
Every food and drink except water has a specific caloric value.
Water doesn’t have calories so it’s the perfect drink for every diet.
You need to know that 1 pound of fat is about 3,500 calories.
If you want to lose 1 pound per week you need to reduce the intake of calories by about 500 calories a day.
Intake 500 calories less and burn an additional 300 calories with exercising and you can lose almost 2 pounds of fat per week.
You can read a more detailed guide about calorie counting if you click here.
3. Increase physical activities
Exercising will increase your body temperature, burn calories, and increase your metabolism long after your workout.
You need to do appropriate exercises if you want to maximize your weight loss.
I will divide weight loss workouts into 2 groups: cardio workout and weightlifting (strength workout).
Although cardio like running is the most popular weight loss exercise, strength workouts are great too.
Best cardio workouts for weight loss are running, cycling, HIIT, CrossFit.
Best strength workouts for weight loss are plank, squats, and push-ups.
You can read more about exercising for weight loss here.
Note: don’t forget to start gradually.
If you haven’t exercised in a while or you are morbidly obese you should consult your doctor before starting a workout routine.
4. Suppress your appetite
Overeating is one of the main reasons for those extra pounds.
And stress is one of the most common reasons for overeating.
When you are nervous or stressed out you are searching for food and you eat uncontrollably.
And because of that, you gain weight very fast.
I can say that binge eating is #1 reason for obesity.
You need to suppress your appetite.
You can read more about binge eating here.
5. Start eating healthily
Increase the intake of fruit and veggies.
Fruit and vegetables should be a part of every meal you eat.
These ingredients are healthy and they contain a small number of calories.
Eat fruit as a snack at least twice a day and include veggies in every lunch.
You can read more about the healthiest weight loss diets here.
Don’t skip breakfast.
Breakfast is the most important meal of the day.
If you eat breakfast that contains good proteins, carbs, and fats you will not overeat in the other meals of the day.
Don’t eat after 7 pm.
Try not to eat at least 3 hours before bed.
If you are very hungry eat an apple instead of unhealthy foods.
Don’t starve yourself, eat smaller meals more frequently.
You will speed up your metabolism and you won’t be starving at night and reaching for everything unhealthy in the fridge.
Don’t forget healthy snacks like nuts or Greek yogurt between meals.
Also, eat high fiber and high-protein foods.
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