I Weigh 200 Pounds. How Do I Lose Weight?
Wouldn’t it be nice if you could lose those extra pounds and fit back into your cute skinny clothes instead of having them take up closet space? Losing weight when you weigh 200 pounds or more can feel really intimidating if you don’t know the easy ways you can shed those extra pounds.
To lose weight when you’re over 200 pounds, you must change your beliefs about weight loss and yourself. By holding onto negative beliefs you sabotage your weight loss efforts. Once you’ve changed your beliefs you will be able to choose the best diet for you and introduce low impact exercise to lose weight without gaining it back again.
I was struggling with my health and weight for years until I found out how to lose those extra pounds and regain my health without feeling deprived. Here are some easy tips to follow on how to lose weight if you weight 200 pounds or more so you can regain your confidence, feel beautiful and sexy, and look forward to getting dressed every morning.
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8 Tips To Actually Lose Weight When You Weigh Over 200 Pounds
1. Change Your Mindset To Lose Weight
It’s not your fault that you’ve reached 200 pounds. You were programmed from a young age by your family and experiences to believe that weight loss is difficult, that you can’t eat certain things without gaining weight and so many other negative things.
You replay these ideas in your head all day every day even though they aren’t even your own ideas.
You have to get to the root of why you have these beliefs and turn them into positive beliefs in order to be able to lose weight. If you’re 200 pounds or more and can’t lose weight, you definitely have some of these ideas lurking around in your mind.
If you want to reach your perfect weight without starving, I highly recommend this program. It helped me change my mindset and it was so easy. I weighed over 200 pounds and lost weight faster than I ever have after going through the program.
I struggled with emotional eating and sabotaging my diet constantly. I just couldn’t stick to any diet for very long.
Then when I would cheat on my diet, I would feel disappointed in myself and ashamed. And that would start the emotional eating cycle all over again.
Once I used Marissa’s program to change my mindset, I was able to stick to a healthy diet without feeling deprived and I’ve now lost 32 pounds!
2. Heal Your Gut
Weight loss can be nearly impossible if your gut is out of balance. You have cravings, you’re hungry all the time, and you don’t lose weight despite following a diet. If any of these sound familiar, you’re probably struggling with a gut imbalance.
Healing your gut is one of the most important parts of trying to lose weight. Eating fermented foods like kombucha and sauerkraut will get you on your way to a healthy gut and weight loss.
You can also try adding probiotics, but go slowly if you do. Sometimes probiotics can make things worse.
3. Do Low Impact Exercise
Walking is a great way to burn some extra calories, but anything else may just make you tired and hungry in the beginning when you’re over 200 pounds and you have a lot of weight to lose.
Keep your exercise to low impact things until you start feeling more energetic and get adjusted to your diet. Trying to do too much at once can cause you to burn out and give up.
I used to get all excited when starting a new diet and start right away with strenuous workouts. I would be tired and hungry and in the end, I was just setting myself up for failure.
I learned that walking outdoors in the morning helps me clear my mind, focus on the day ahead and improves my mood and attitude so much. When you’re just getting started, your diet (if it’s effective) will produce the majority of the results rather than over exercising.
If you hate exercising, check out this post where I share fun activities to burn calories so you won’t even notice you’re exercising.
4. Remove Processed Food, Meat and Dairy From Your Diet For Faster Weight Loss
A plant based whole food diet has so many benefits for your health. Changing to this type of diet has weight falling off of my body faster than I could have imagined.
I’ve struggled for a very long time with my weight and health. If the keto diet makes you feel terrible, give this a try. I’m in heaven eating this way! I love food and this is a way I can enjoy eating without feeling guilty. And I’ve fallen in love with food again in a healthy way and healed my relationship with food.
Now that I have my mindset right, I’m able to stick to this super healthy way of eating and the pounds are just falling off.
I lost 6 pounds in my first two weeks and 25 pounds in the first two months and I’m still going.
This free weight loss challenge is a great way to get started on a healthy diet for women over 200 pounds.
5. Break Your Diet Up Into Smaller Time Frames
When you’re over 200 pounds, it feels like you’ll be dieting forever before you reach your goals. That makes it really hard to stick to in the long term. Break your diet into 21 or 30 day challenges.
Stick to it 100% for whatever amount of time you decide on. Once you’ve finished your 21 or 30 days, treat yourself to one of your favorite foods or meals for a day and then get right back on for another 21 or 30 days.
This will allow you to still enjoy some foods you love on occasion, but not get carried away. Anyone can stick to something for 21 days, right? I give myself one day per month to eat what I want for one meal and a dessert. This way I never feel deprived or like I’m missing out on the foods I love that aren’t so fabulous for my health.
6. Drink Plenty Of Water
Be sure you are getting at least 8-12 cups of water each day to keep you full and flush out the fat and toxins. Fat holds onto toxins. When you burn fat it releases toxins that need to be flushed from your body.
Also make sure your electrolytes are replenished. If you feel like your water is just coming right back out of you, it may not be getting into your cells.
You can add an electrolyte powder to your water to help stay hydrated.
7. Meal Planning Is Crucial For Sticking To Your Diet To Get Under 200 Pounds
Have healthy snacks and meals prepared as much as possible. When you come home from work and you’re ravenous because you’ve been so busy you didn’t get to eat for hours, you’ll reach for all the wrong things.
Be sure to have snacks prepared that you can grab easily from the fridge or have as much prepared as you can to make cooking dinner easier. You can take a couple of hours on the weekend to get this set up and your busy week will be so much easier!
If you want an easy way to meal plan, this meal planning tool is amazing. They give you a complete menu every week with shopping lists. Plus you can choose a meal plan by the type of diet you follow. It’s cheap and makes meal planning so easy.
8. Most Importantly Be Kind To Yourself
It is really hard to be positive and feel amazing when you don’t like what you see in the mirror.
Practice thinking or saying nice things to yourself when you look into the mirror. I have many blog posts on this site to help you change your negative thinking to positive.
This post is a great place to start to learn about how negative thoughts affect your weight and how you can change them.
If you start to think something negative, turn it around into a positive. Don’t grab your fat roll every chance you get and think that it will never go away.
Listen to this recording every day to completely change your thoughts about weight loss and yourself.
Be proud of yourself for working hard to change what you are unhappy with and don’t say anything to yourself that you wouldn’t say to someone else.
I practice positive thinking and gratitude every morning. I write down 10 things that I am thankful for about myself and also in my life. It’s amazing how you can change your life with positivity. Once you start to practice it, you’ll realize how many negative thoughts creep into your mind every day. It’s shocking once you start noticing!
The crazy thing about these thoughts is that most of them were programmed into our minds throughout our lives and aren’t even our own original thoughts. These are actually things that someone else believed and exposed us to, causing us to start believing them too!
If you are over 200 pounds and want to lose weight but can’t, try these tips. I know you’ll see a complete change in yourself and your health! I hope this has helped you realize that this doesn’t have to feel overwhelming. You can lose weight quickly and easily if you follow these tips.
How Fast Can A 200 Pound Person Lose Weight?
Someone who weighs 200 pounds will lose weight quickly in the beginning. The more weight you have to lose, the faster your weight loss is at the start.
If you’re following a healthy diet for weight loss, you can expect to lose 2 or 3 pounds a week in the beginning and then it will taper down to 1 or 2 pounds a week.
This is a healthy rate for weight loss that you’ll be able to maintain in the future.
If you find a diet that really resonates with you and get your mindset right, your weight loss could go faster.
How Much Weight Can A 200 Pound Woman Lose In A Month?
If you’re a woman who weighs 200 pounds or more, you can expect to lose between 8 and 12 pounds in the first month.
Most women who weigh 200 pounds tend to lose 2 to 3 pounds per week in the first month of dieting.
Factors that determine the rate of weight loss:
The diet you follow should be something that you feel content with. You shouldn’t feel deprived of the things you love.
Be sure the diet you choose allows you to eat the foods you enjoy at least occasionally.
Following a diet that makes you unhappy will only lead to failure in the end.
If you find yourself constantly thinking about your diet and what you can’t eat, you may need to try something that fits your lifestyle better.
Your diet shouldn’t feel like torture. Remember losing weight is a marathon, not a race. Losing at a steady pace on a diet program you enjoy is much better than losing weight super fast and then going off your diet and gaining it all back.
The amount of exercise and what type of workout you do also plays a large part in how much weight you’ll lose.
Find activities that are enjoyable to you. If you love lifting weights and hate cardio, go for the weights and try to do some extra walking to get your cardio in.
If there’s a sport you enjoy playing, do that for your exercise.
Do something playful as your exercise instead of something that makes working out feel like a chore. You’ll end up burning a lot more calories and you won’t even notice.
Keeping your stress under control is a very important part of losing weight when you’re 200 pounds.
This study shows that a stress management program reduces body mass index.
One way I was able to massively reduce my stress level was by sleeping with a weighted blanket. Weighted blankets are great for people who struggle with anxiety and stress.
I love it because it makes me feel like someone is lightly hugging me all night. It’s hard to describe the comforting feeling it gives until you experience it for yourself.
Your mindset plays an enormous part in how much weight you’ll lose.
What thoughts were planted in your subconscious mind throughout your life about weight loss?
What have been your experiences with losing weight that have changed the way you think of weight loss
What are your beliefs about losing weight?
How do you feel about following a diet?
What do you think and feel about yourself?
All of these things are so important to the success of your weight loss program.
I overcame my mindset blocks about weight loss through journaling and activities. I put them into this workbook so other women can also change their mindset and life.
How much happiness you have in your life can affect your weight loss.
Do you spend your days doing things you don’t enjoy?
How much fun do you have in your life?
One way to get more happiness in your life and speed up your weight loss is to commit to doing at least one thing you love and enjoy every day. Do something fun every day!
If you struggle with health problems they can hinder your weight loss efforts.
But there are many other health problems that will slow down weight loss.
Focus on improving your health to lose weight faster.
How Many Calories Should You Eat To Lose Weight If You Weight 200 Pounds?
According to this calculator, a woman who is 200 pounds, 5 ft. 6 in., and doesn’t exercise should eat 1413 calories per day to lose 1 pound per week.
To figure out how many calories you should eat in a day based on your weight to lose weight, calculate your Basal Metabolic Rate. In order to lose 1 pound per week, you’ll need to reduce your calories by 500 per day. To lose 2 pounds per week, you’ll need to eat 1000 less calories per day.
I personally don’t calorie count and don’t recommend calorie counting as a way to sustainable lose and keep off weight. I don’t enjoy diets where I feel hungry or deprived and calorie counting tends to leave me feeling that way.
Following this plant based diet has helped me lose 32 pounds without counting calories or starving.
Motivation If You Can’t Stick To A Diet
How do you stay motivated to stay on your diet?
Choose The Best Diet For You
The first step is by choosing a diet that doesn’t make you feel deprived. If your diet leaves you longing for your favorite foods, you’ll never be able to stick to it.
What are the foods you love so much you can’t imagine not being able to eat them?
Now what diet will allow you to eat those foods at least on occasion?
I love carbs. I used to try to follow low carb and keto diets, but I was always craving foods I wasn’t supposed to eat that had too many carbohydrates.
Once I decided to become vegan, I realized it was the diet for me because I could eat the foods that I enjoy, but still eat healthy.
What’s the diet that makes you happy? If you haven’t found it yet, search for it. Type into Google “diet that allows (insert your food)”. There are so many diets that I just bet you can find one that fits you.
Once you’re following a diet you enjoy, you’ll find you have the motivation to stick to your diet easily.
Set yourself up for success to stick to your diet by preparing ahead of time.
Meal prep for the week can help keep you motivated to stick to your diet by helping you avoid those situations that sabotage your weight loss.
By having your meals and snacks ready, you won’t be tempted to grab unhealthy foods just because they’re easy.
On one weekend day, cut all your veggies and fruits for your meals for the week. You can also pre-cook rice and other grains. Measure out ingredients for your recipes for the week.
Make up anything you can ahead of time.
Have cut up veggies and fruits in the fridge so you can grab them quickly when hunger strikes.
Plan out your meals for the week before you do your grocery shopping so you have everything you need to be successful on your diet.
Make a shopping list to be sure to get all the ingredients you need to make delicious meals for the week so you’re not tempted to grab fast food.
How To Get Back On A Diet After Falling Off
If you come to a point where you’ve cheated on your diet and fallen off the bandwagon, it can sometimes be a challenge to get back on.
It will be much easier to get back on your diet after falling off if you’re following a diet you enjoy like I mentioned above.
Commit To Yourself
Make a commitment to yourself that you’ll get back on the next day. You should always keep your promises to yourself because this builds self-confidence.
Plan Your Next Cheat Day
Commit to a certain timeframe and plan a cheat day. It will be a lot easier get back on your diet if you know you’re dedicating yourself to a limited amount of time and then you can treat yourself to your favorite foods for a day.
Join A Weight Loss Challenge
Joining a weight loss challenge is a great way to get back on a diet after a bad week. This will help get you refocused and challenge you to stay motivated.
It will also help you commit to whatever timeframe the challenge runs for.
The last thing I’d like to say is that you’ve got this. I know it may feel overwhelming to think about how far you have to go when you weigh 200 pounds or more, but you can do it. Be easy about it. It doesn’t have to come off overnight. Enjoy the process.
Every challenge you face in life brings you to something you never could have imagined. Think of this as a journey to something exciting.
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