You’ve probably tried many times before with little success and plenty of frustration. Knowing how to lose weight if over 200 pounds is tough to learn, but once you have a few tools for success it’s not quite the mystery many have made it out to be.
Where many fail is by looking at things as purely a diet or exercise issue, when your biggest problem is almost certainly more mental. Learn to address this, and the other factors will fall into place. Now, without further ado, let’s get into putting you on the right track to losing weight!
Forget about the past
We’ll keep this one short but sweet. Before you get started losing weight, forget about your old habits or mistakes. You can’t change what’s already happened, so why let it worry you or prevent you from improving yourself?
What you’ve done (or not done) in the past doesn’t prevent you from doing the right things moving forward. So it’s time to quit worrying about what the old you did, and start concentrating on the new you being positive, optimistic, and making the right choices!
Don’t worry about exercise
Exercise is important for your health and will aid in weight loss, but when you’re first getting started the most important thing is to get your diet in check. An hour of cardio can easily be cancelled out — and then some — by one trip to Starbucks.
While you’re beginning to lose weight when over 200 pounds, focus your efforts on changing your mindset towards eating. Drink more water, lower your calorie intake, stay away from simple carbs — those are the types of things to focus on at the start.
That’s not to say you should actively AVOID exercise. If you’d like to go spend some time on the elliptical or out on a walk, by all means do it! But for now, look at it as extra credit — NOT a required part of passing the weight loss test. Right now, your #1 concern is diet.
Address your stress
Harvard researchers are among the many who have linked stress with overeating. Binging when you’re worried about something is incredibly common, and now it’s time for you to start handling it in a healthy way.
Why does stress cause you to overeat? It’s more than just a temporary tasty distraction, your hormones are at work too! When you are stressed, your body begins to produce a hormone known as cortisol, which has the horrific side effect of increasing appetite.
Learn to deal with your stress in a healthy manner. Take a short walk with a friend or loved one. Read a book, or listen to soothing music. For some, even something as simple as removing yourself from the situation and practicing deep breathing is enough.
Get plenty of protein
If you currently weigh over 200 pounds, there’s a very high probability you’re not getting enough protein. There are just 4 calories in a gram of protein, which also takes longer for your body to break down and digest.
By concentrating on eating foods high in protein, it’s nearly impossible for you to overeat. Eating 1000 calories worth of chips is something most of us can and have done, but eating 1000 calories of grilled chicken simply just does not happen unless you’re trying to win a bet.
Make lean proteins the new focal point of your diet. In addition to skinless chicken, other great choices include turkey, tuna, 90% or leaner ground beef, salmon, and eggs. Have one of these with each meal and you’ll have no trouble keeping your calories low enough to lose weight.
Do a carb detox
Ever noticed how hard it is to stop at just a few pieces of candy? Part of the reason is that sweets, as well as any other foods that are high in simple carbs like soda or white bread & pasta, cause your body to produce insulin which in turn increases your hunger.
Carbohydrates are a necessary part of a healthy diet, and no one wants to go the rest of their life eating breadless sandwiches, but you should make an effort to significantly reduce your intake. For the next month, keep your daily net carbs under 20g per day.
Net carbs are the total carbohydrates in a food minus its dietary fiber. With the popularity of low carb diets these days, you shouldn’t have any problem finding these on the nutritional label of any type of food you buy.
We’re only worried about our net carb level rather than total carbs, because only net carbs will cause your body’s insulin levels to rise. Stick to lean proteins, veggies, and other low carb foods and you should have no problem avoiding hunger and breaking your sugar addiction.
To really speed things up, pick your veggies wisely. Some are not only great just because they’re low (or zero) carb, but also because they speed up your metabolism. That means you’ll burn more calories naturally every single day without changing your lifestyle at all.
Nutrition researcher John Barban has long been known for his focus on the inherent differences between men and women and how each responds to diet and exercise. He has recently started emphasizing what he calls the “5 wonder veggies for women.”
Studies showed that when women added these common vegetables to their diet, their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.
Hopefully this has given you the ideas you need to put you on the right path for weight loss. Setbacks may happen, but will only stop you if you let them. Don’t be afraid to own that you made a mistake, put it in the past, and get right back on the right path!
Good luck, and be sure to pin this so you’ll be able to refer back to it for extra information and motivation when you need it in the future! 🙂