15 Effective Steps to Lose Weight if You Weigh 200lbs or More

If you’re looking for how to lose weight if you weigh 200lbs or more, you’ve come to the right place. You’ve probably tried to lose weight many times with little or no success.

Maybe you lost some weight, but it either always came back or your program wasn’t sustainable, so you quit.

The truth is that it might be a little difficult trying to lose this amount of pounds. And this is because of the lifestyle that has been adopted over the years.

The major undoing of many people with this amount of fat is that they find it difficult to break from the habit they have inculcated over the years.


How To Lose Weight If You are Over 200 Lbs | Follow these dietary and lifestyle modifications to learn how to lose weight fast if you weigh 200 lbs or more


As the saying goes, old habits die hard. Thus, after losing some amount of fat, they go back to that lifestyle and gain it over again.

Does the same apply to you?

If there is anything to know about being overweight, it is that there is a LOT of emotional and mental pain associated with it, especially when the weight has gotten this bad.

Chance remarks from family, friends, and colleagues can often cut deep, leaving lasting scars and forcing you to face uncomfortable truths.

You might even be angry or sad thinking about it now, but I want to assure you of one thing before I get into the process: If you follow the advice in this post, you WILL lose weight. So prepare yourself, as these results will be fast. especially in the beginning.


How Can I Be So Sure?

Because I experienced the same painful struggle, weighing over 230 lbs (at a height of 5’ 8”). And using the secrets here allowed me to lose 83 lbs and hit my target weight of 147 lbs.

Furthermore, I did so without ever feeling hungry, exhausted or ratty all the time!

Rome wasn’t built in a day and just like any and every other thing that is worthwhile, the transformation you desire will not happen overnight. It is up to you to stand on your decision that until you see your intended results, you will not stop.

It may take some time but you have to keep going. Don’t stop until you can resist the temptations of high-calorie foods.

Don’t stop until workouts become an essential part of you. Do not stop until you have lost weight and can keep and feel fit.

Following the steps in this article on how to lose weight if you weigh 200lbs will not only help you lose weight but also help you to keep fit.


 15 Answers To How to Lose Weight if You Weigh 200lbs

Related: 13 Weight Loss Tricks You Might Have Never Heard Before


1. Get 7-9 hours of quality sleep per night


Quality Sleep- How to lose weight if you weigh 200lbs or more


Sleep may be the most important habit of all to help you lose 200 lbs really quick. The more quality sleep you get, the easier it is to control hunger and the more energy you have to exercise. Lack of sleep can cause increased hunger, muscle loss, and weight gain.


2. Replace processed foods with whole foods and fruits

Obesity has many causes, but the root cause is arguably the rise of processed foods. Processed food like cereal, cake, donuts, and french fries to name a few, provide significant calories without filling you up.

Even worse, your hunger levels can increase shortly after eating these foods, causing a vicious cycle of weight gain.

Eating foods in their natural state, or as close to their natural state as possible like apples, fish, lettuce, yams, eggs, etc. will help fill you up and stabilize your energy levels, so that you maintain that large calorie deficit.


3. Eat Plenty of Protein.

Protein scores high on the satiety scale, keeping you feeling fuller for longer whilst burning fat. Therefore, like healthy fats, make sure you include protein with each and every meal.

A high protein diet helps you lose over 200 lbs faster. Foods and meals that are high in protein help fill you up without providing too many calories.

Most important – enjoy a high protein breakfast. Eggs are the perfect way to start your day and will give you plenty of clean energy for the day ahead.

Therefore, like healthy fats, make sure you include protein with each and every meal.

Most important – enjoy a high protein breakfast. Eggs are the perfect way to start your day and will give you plenty of clean energy for the day ahead.

The green type that is. The fiber in vegetables will not only build on the fullness factor begun with proteins and fats but also nourish your body with vitamins, minerals, and antioxidants. In doing so, aim for low carb choices such as:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussel Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery
  • Avocados
  • Olives
  • Asparagus
  • Tomatoes
  • Eggplant (aubergine)
  • Zucchini (courgette)


4. Drink 8-12 cups of water per day


Cups of Water- How to lose weight if you weigh 200lbs or more


Drinking plenty of water is strongly associated with improved weight loss. Staying hydrated can help increase satiety, especially if you drink a cup of water before each meal.


5. Schedule Your Workouts

Write down on your calendar what days you’re going to exercise and treat your workouts like unbreakable commitments. If you use the calendar app on your phone, set an alarm to remind yourself it’s gym time. For example, you could plan to workout every Monday, Wednesday, and Saturday.


6. Invest In A Personal Trainer


Personal trainer- How to lose weight if you weigh 200lbs or more


The question of how to lose weight if you weigh 200lbs can be answered by a personal trainer. A personal trainer can teach you proper exercise form and technique, hold you accountable to your goals, and teach you how to safely progress your workouts.

Working with a trainer can also increase your workout success, helping you lose fat, and increase lean muscle mass more effectively than working out alone.

Your trainer should be able to take you through a fitness assessment to identify your weaknesses and muscular imbalances, which can help you set appropriate and realistic training goals.


7. Take The Stairs Every Time You Have A Choice


Take the Stairs- How to Lose Weight if You Weigh 200lbs or More


If you have a choice, challenge yourself to take the stairs instead of an escalator or an elevator. This gets your heart rate up and works your muscles more than idly standing on an escalator or in an elevator.

Taking the stairs daily can increase your cardiovascular conditioning and decrease your waist size, weight, body fat percentage, cholesterol levels, and blood pressure.


8. Do More Yard Work Or Housework

This is about increasing your NEAT (non-exercise activity thermogenesis), which is a fancy way of describing any activity other than sleeping, eating, and working out.

Mow the lawn, pull weeds, plant in your garden, mop or vacuum the floor, clean the kitchen, organize your bedroom.

Increasing your daily movement could be a major answer to how to lose weight if you weigh 200lbs and have major benefits for your health and body composition. All the little things add up!


9.  Eliminate Sugary Drinks


Eliminate Sugary Drinks-How to Lose Weight if You Weigh 200lbs or More


Americans are drinking more sugary drinks than ever, and we’re also facing higher obesity rates. Probably not a coincidence. Soda is filled with unnecessary sugar and calories.

Ditch the soda for water, unsweetened tea, sparkling water, coffee, and other drinks that are not loaded with sugar. This is one of the easiest changes you can make to decrease your calories and lose weight fast.


10.  Eliminate Alcohol

How to Lose Weight if You Weigh Over 200lbs

If you’re serious about losing weight, it’s important to eliminate or significantly decrease your alcohol consumption. Not only can alcoholic drinks be calorie bombs, but the alcohol disrupts fat metabolism which could prevent you from losing weight. Worst of all, while your body’s using the alcohol for fuel, it’s not burning fat!


11. Opt For Oil & Vinegar Dressing


Oil and Vinegar Dressing- How to lose Weight if you weigh 200lbs or more


When you order salads, choose oil & vinegar over creamy dressings. Better yet, get it on the side so you can dress your salad as much or as little as you want.

Additionally, choose only a few toppings for your salad instead of every topping. Toppings, like nuts, seeds, dried fruits, cheese, olives, etc are fine, just not in large amounts.


12. Focus On Following Your Plan, Not Losing Weight


Here is a 7-step plan to help you lose weight if you weigh 200lbs or more and keep the weight off.


Dieting and focusing solely on weight loss are big predictors of weight regain. Instead, focus on following a workout and nutrition plan.

Define your self-worth in ways other than how you look or how much you weigh. Focus on following your plan and your workout goals, like getting stronger, running faster, and being a better athlete overall.


13.  Find a Workout Buddy


Get a Workout Buddy- How to Lose Weight if You Weigh 200lbs or More


You’re more likely to stick with your workouts when you have a friend to motivate you and hold you accountable. You will also be more likely to keep your commitments of consistently going to the gym or the track.


3 Most Effective Steps To Lose Weight If You Weight More Than 200 Pounds


8 Fast Weight Loss Tips if You Weigh 200 Pounds or More | How To Lose Weight if You Weigh 200 lbs | Weight Loss at 200 lbs | Diet Challenge | Columbiawhc.com

14. Perform Strength Training

The right kind of exercise will give you a greater sense of pride, even more, self-confidence and keep your hunger hormones from spiraling out of control. And strength training fits the bill perfectly.

Here’s why: You can exercise EVERY muscle of your body in a seated position by using resistance machines.

This means you won’t be placing any undue strain on your ankle or knee joints. It’s also a lot more dignified than other more conventional forms of exercise such as running.

Just 5 – 10 minutes of pushing and pulling against resistance is enough to see results. And stronger muscles mean a higher ‘metabolic machine’.

You’ll simply burn fat when you’re sitting still! In addition, strength training will keep your metabolism elevated long after you’ve left the gym as well as increase your insulin sensitivity!


15. Don’t Starve Yourself.

Not only is this an exercise in futility, but eating too few calories will only slow down your metabolism making weight loss even more unlikely. In fact, this is one of the hidden reasons why so many fail to lose weight. Your body quickly recognizes a low-calorie environment.

How does it respond? By cleverly adjusting to burning fewer calories – a survival mechanism from our primal past in times of famine. Worse still, you end up depriving your body of essential nutrients, vitamins, and minerals.


This is NOT the same as waiting to eat until you’re hungry or only eating when you’re hungry (which is awful advice). The difference is not depriving yourself.


16. Lower Your Carbs.

Firstly, if you’re over 200 pounds, it’s highly likely that you’re insulin resistant. This means that your pancreas is releasing high amounts of insulin after each meal.

As a result, your body will stubbornly cling to fat despite your every effort to lose weight. Cutting carbs will help to lower your insulin levels and consequently boost your fat loss.

Also, lower insulin levels result in higher levels of growth hormone – nature’s fat burner. What’s more, you may be suffering from excess cortisol levels and the testosterone of a 7-year-old girl!

Lowering carbs is a huge departure point, but marks the moment that you finally restore balance to your out-of-whack hormones. For this to be successful, you must cut out all fruit and high carbohydrate vegetables such as potatoes, Swedes, and parsnips.

Here’s a handy reminder: vegetables that grow below the ground are high in carbs and those that grow above the ground are low in carbs, so, now you know.

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