If you want to get started losing weight and you weigh over 200 pounds then learn the right way to do it.
Starting the process of losing weight for someone 200+ pounds is very different from someone whose starting weight is 140 pounds.
Depending on how long you’ve been carrying around 200+ pounds there could be impairment to your joints which will require you to ease into working on your weight loss.
Also understand, more than likely you didn’t gain the weight overnight so be practical when trying to lose it. It won’t happen overnight.
A healthy rate of losing weight is 1 to 2 pounds a week on average. Starting at a heavier weight, assuming low physical activity levels, one could actually exceed this average rate of weight loss simply by making some minor changes daily.
Weight loss is 80% nutrition and 20% activity so with that in mind check out some key tips to help you lose weight when your beginning weight is 200 pounds or more.
See Your Doctor
Before starting any new weight loss program which includes a modification to your nutrition or physical activity, get a physical by your primary care provider. Have her or him check your vitals, blood lipids, and glucose levels.
Make sure you’re your hormonal “levels” are normal such as estrogen, insulin, leptin and cortisol. Any imbalances could be the reason why you’re packing on weight.
Once you get a clean bill of health from your physician begin exploring ways to improve your nutrition.
Get Your General Nutrition Together
As previously mentioned, weight loss is primarily impacted by the quality of food, nutrients and the amount of calories you eat and drink. If you subtract the amount of calories you eat from the amount you burn through daily activity you want to be in a slight caloric deficit every day.
To be exact, if a pound consists of 3500 calories then aim to eat 500 less calories a day to begin losing at least one pound a week.
Recommendations to do this include cutting out all sugary drinks such as soft drinks and fruit juice and consume nothing but 74 oz of water daily at a minimum.
Refrain from eating out at fast food places where food tends to come in huge portions high in empty calories, salt, sugar and fat. Ditch eating highly processed foods that have a long shelf life.
They are pumped with low nutrient calories which will store in your body as fat with no nutritional value.
Aim to eat at least one salad a day with no more than 2 tablespoons of clear salad dressing and vegetables with each meal.
Eat More Protein
A sedentary person only needs about .4 grams of protein for every pound of body weight a day. More active people need more. Multiply your 200+ pounds body weight by .4 and target that amount of protein in grams every day.
If you eat lean protein across 3 meals, then multiply that by 3 to know how many grams of protein to eat per meal.
Protein is a great lean muscle builder and it helps keep you fuller longer.
Great sources of protein include legumes, lean beef, chicken, fish and quinoa. Center your meals on this and you will find you are eating less yet feeling fuller longer.
Drink More Water
Get in the habit of drinking at least 2 liters of water daily. Not only will it help flush out toxins from your body for a nice natural detox, it will also help you feel fuller longer and it’s zero calories.
If you don’t like plain water, infuse it with fruit, herbs or tea (don’t add sugar) to give it a refreshing taste.
Upon waking up in the morning consider drinking an ACV tonic with water as a base which will help manage blood sugar levels so you aren’t as hungry as often.
Adult bodies are made up of about 75% to 80% water so you want to stay hydrated at all times. Taking a few sips of water before eating a meal aids in digestion and waste elimination (which could also be the reason you weigh 200+ lbs).
You can’t go wrong by drinking more water daily.
Walk Off The Pounds
Remember when I stated weight loss for someone 140 pounds isn’t exactly the same as someone who is 200+ pounds? That is because a lighter person may not have issues with high intensity activity because it won’t hurt their joints due to their weight.
Someone who is 200+ pounds has to be more careful with all of the jumping, running and bouncing especially if they’ve been sedentary and inactive for some time.
Walking is an excellent option as a starting point for someone 200+ pounds looking to lose weight and get more active.
Walking just 30 moderate minutes a day, 5 days a week can possibly burn anywhere between 500 to 1,000 calories a week depending on speed, incline and intervals. That is an excellent start for someone who isn’t active at all.
You can walk indoors or outdoors – however you’re most comfortable. After about 2 to 3 weeks of consistent walking, increase the amount of time you spend walking from 30 minutes to 45 minutes to keep your body guessing.
The walking pace should be moderate to start meaning you should be able to carry on a conversation while walking. Also swing your arms to get in a little extra calorie burn during your walk.
Begin To Add Low Impact Workouts
Once you’re ready and have built up endurance, balance and stamina from walking, you are ready for a low-impact workout routine to help you build muscle.
The more lean muscle you carry on your body the more calories you burn while at rest so don’t be afraid to pick up those dumbbells and begin a strength training program.
Below is a sample low-impact workout you can try at your own risk.
- Dumbbells – 7 to 8 lbs
- Yoga mat
- Chair, step, or step bench
PIN FOR FUTURE REFERENCE
Incline Mountain Climbers
Alternating side lunges to shoulder press
You’ve seen your doctor and received a clean bill of health, you’ve started addressing your nutrition and eating more protein, you’re drinking more water every day and you’ve begun walking, now what?
You didn’t gain the weight overnight so don’t expect to lose it overnight. Stay diligent on your nutrition plan and consistent with your daily walks.
You may begin to see the weight begin to drop after just one week on this regimen but don’t slack up. All of this is something new to your body so it’s in shock and responding by burning pounds.
Your body will soon adapt to this new eating, walking and low-impact exercise routine so you must keep it up and even turn it up over time. Keep your body guessing.
These are some of my recommendations to help you stay consistent:
- Write down goals and post them in a visible place so you see them daily and remember why you started
- Recruit family and friends to join you along your journey whether it be eating like you or walking with you. Making it a family affair makes it fun
- Find activity you enjoy doing it and it won’t feel like exercise or a chore to do it
Let’s Wrap This Up
If you weigh 200 pounds or more and don’t know how to get started to lose the excess weight heed these tips and recommendations to get you started.
Once you’ve dropped some of the excess weight and are ready for a more intense and structured workout program be sure to check out my #NoFluff 12-Week Fitness Program which includes 6 meal plans.
It comes in Beginner, Intermediate and Advanced (gym required) levels and can be done at home.
I hope these tips are helpful and if there are more you thought of leave a comment to share it with us.
What other weight loss tips do you have for a woman who weighs over 200 pounds?
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Disclaimer: I have included affiliate links in this post.
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