How to Lose Weight When You Weigh Over 200 Pounds

How to Lose Weight When You Weigh Over 200 Pounds

If you want to lose weight, you just need to do cardio and workout, right?

WRONG!!

This may stand true for some individuals, but not for people over 200 pounds!

Your metabolism is slower, your joints have to carry more weight, and your body has to work a lot harder to do an activity such as running compared to someone weighing 150 pounds. Bottom line, there’s a better approach.

How to Lose Weight When You Weigh Over 200 Pounds

This post may contain affiliate links, please read our disclosure for more info

Get the FREE Fat Loss Training Guide!

Powered by ConvertKit

Before I dive into what you should do, let’s cover what NOT TO DO when you want to lose weight when you weigh over 200 pounds.

1. Avoid Working Out

I know, I know, sounds like a fairytale, but it’s the truth. When you’re above 200 pounds, doing exercises may cause some serious injury. Eventually, you would want to work your way up to exercising, but for now, just avoid it so you don’t cause injury to your joints.

In addition to added stress on the joints, you’re also adding A LOT more stress on the body in other physical ways. You most like have higher blood pressure, higher cholesterol, and your heart is not physically equipped YET to handle that type of stress.

As I said, you want to work up to it. My suggestion, incorporate walking every day to get you started with weight loss.

Instead, focus all of your attention on what you eat, because what you eat MATTERS THE MOST!

2. Forget About Counting Calories

Counting calories can be effective in the right circumstances, but for general weight loss, it’s completely unnecessary.  In fact, one particular study proved that counting calories may not actually help you lose weight (1). Instead, replace refined, processed, and sugary foods with nutrient-dense foods like fruits, vegetables, and whole grains. Studies have proven this is a much more effective way to lose weight (2)(3).

This is exactly what we teach in our 28-Day Weight Loss Magic Program.

3. Avoid Eating Frequently

I’m sure you’ve heard it before, “you need to eat every two and a half hours to boost your metabolism”. At this point in time, we have discovered that this is completely false! Studies have proven that eating frequency had NO EFFECT on increasing metabolic rate (1). I followed this method for a LONG TIME. It wasn’t until a couple of years ago, that I changed my weight loss approach. Instead…

Here’s what you should do if you want to lose weight when you weigh over 200 pounds.

1. Apply Intermittent Fasting 

What is intermittent fasting you ask? It is simply an eating method (NOT DIET) in which you change the times and frequency you eat. You see, instead of eating 5-7 times a day (like the fitness industry used to recommend), you only need to eat 2-3 times a day. Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating.

The method I follow (also most popular) and recommend is the 16-8 method. For this method, you would eat for 8 hours, and fast for 16 hours. The best example of this is my schedule, I eat NOTHING until 12 pm. Now, from 12 pm to 8 pm, I would eat my normal breakfast, lunch, and dinner. After 8 pm, no more food until 12 pm the next day.

Why use intermittent fasting?

Because it provides countless weight loss benefits such as:

  • Increase in metabolic rate (source)
  • Improves weight loss
  • Increases growth hormone levels significantly (source)
  • Normalizes Leptin
  • Helps retain lean muscle mass (source)
  • Improves insulin sensitivity
  • Protects against disease
  • May help you live longer
  • It’s easier and less stressful to follow

2. Do a Carbohydrate Detox

I bet you didn’t realize that your body can become insulin resistant. In case you have no idea what this means, let’s cover what insulin does for your body. Insulin is critical for your body to use glucose for energy. Once you start developing insulin resistance, you increase your chances of developing heart disease and type 2 diabetes.

Doing a carbohydrate detox can help reverse insulin resistance.

This way when you start eating healthy carbohydrates such as fruit, you will actually feel something positive (I’m referring to energy) from consuming it! Follow this for a week or two (max), and then begin to slowly reintroduce carbs back into the system.

3. Eat Healthier Foods

Okay, we just went over carbohydrate detoxing, so what’s next? Since we detoxing from carbs, you’re only left with lean protein, healthy fats, and vegetables! Every meal you consume should incorporate lean protein and lots and lots of leafy green veggies!

4. Start Walking

Walking is actually the perfect workout for individuals who are carrying a little extra weight. It’s low impact, burns calories, and the calories you are burning are mostly from fat vs running where the majority of your calories burned are coming from carbs ( you eat away at your muscle before you burn up body fat). 

Walking is also a great way to preserve lean muscle and reduces stress. It’s in our genes, our ancestors were always walking around. Remember, they didn’t have grocery stores and farmers markets back then, they had to MOVE in order to get their food.

5. Start Drinking Apple Cider Vinegar

There are so many benefits to using apple cider vinegar, weight loss is just one of them. I won’t go off on a tangent though, I will just focus on explaining HOW apple cider vinegar is going to help you lose weight. 

Apple cider vinegar is a natural appetite suppressor and naturally lowers blood sugar levels. When you consume ACV 20-30 minutes before a meal, it makes increases feelings of satiety (how full you feel) quicker. (source)

Not only does ACV make you feel fuller, but it also stimulates your metabolism and helps you burn body fat faster. Lastly, it improves insulin sensitivity, which we now know is extremely important (since we discussed this earlier). (source)

6. Get the 28-Day Weight Loss Magic Program

Everything discussed on how to lose weight when you weigh over 200 pounds is already included in the 28-Day Weight Loss Magic Program

You can expect to lose anywhere from 10-28 pounds in just 28 days. 

If you’re ready to finally get the body you have always dreamed of, then this is without a doubt your BEST option!

Click here to get started with your 28-Day Weight Loss Magic Program today!

Get the FREE Fat Loss Training Guide!

Powered by ConvertKit

This post may contain affiliate links, please read our disclosure for more info

Comments 1

Leave a Reply

Your email address will not be published. Required fields are marked *