7 Fast Weight Loss Tips If You Weigh 200 Pounds Or More

If you weigh 200 pounds or more, here’s how you can begin to lose that excess weight fast.

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When you think of quick weight loss, you assume it means sweating it out at the gym and munching on celery sticks! But you don’t need to take extreme measures to get quick results even if you are overweight.

There are a few quick weight loss tips that you can use to lose weight quickly. This will also motivate you to stick to your weight loss plan.

7 fast weight loss tips if you weigh 200 lbs or more     

When you weigh 200 lbs or more, you are likely to suffer from heart problems, high blood pressure, high cholesterol and high blood sugar. The good news is that you can lose weight quickly with these simple but effective weight loss tips:

1. Decrease your calorie intake

You might feel motivated to join your local gym and watch the pounds just melt away but this is not the right approach if you weight 200 lbs or more. If you’ve been inactive for a prolonged period, it’s better to start with just a short daily walk and then slowly increase your levels of physical activity.

Instead of focusing on how to use more calories, focus on decreasing your calorie intake. There are plenty of ways to cut calories from avoiding colas and fried foods to switching to healthier snacks.

2. Increase your fiber intake

Fiber plays an important role in your diet as it not only improves digestion but also aids weight loss. Researchers found that for each 1g increase in fiber consumption, test participants experienced a weight decrease of 0.25 kg and a fat decrease of 0.25 percent.

Artichokes are among the best high-fiber foods as a single medium-sized artichoke contains 10 g of fiber. Carrots, beets, collard greens, navy beans and dried peas are also good sources of dietary fiber.

3. Cut back on carbs

Studies show that diets that are high carbs lead to increased fat accumulation and greater weight gain. Restrict your carb intake and track it on a daily basis to lose weight quickly.

You can adopt the keto diet as this diet plan will help you cut back on carbs without the need to sacrifice all your favourite foods.

When cutting back on carbs, start by eliminating all bakery products such as white bread, cake and doughnuts from your diet. You can satisfy your sweet cravings with cheesecake, chocolate mousse and peanut butter brownies as these desserts are low in carbs.

4. Increase your fat intake

It may seem counterintuitive that increasing your fat intake can help you lose fat but studies show that certain healthy fats can aid weight loss.

Researchers found that a low-calorie diet that is rich in unsaturated fats, particularly safflower oil decreases weight gain.

This dietary modification also helps to reduce visceral adipose weight aka belly fat!

5. Start your day with a detox drink

Mix 1-2 tablespoons of nipa palm vinegar or apple cider vinegar in a glass of warm water and drink this as soon as you wake up.

This is a simple but effective way to detoxify your body as well as increase weight loss.

Studies show that consuming vinegar on a daily basis for as little as 2 months can significantly impact body weight as it reduces food intake, alters lipid metabolism and improves gut microbe composition.

6. De-stress daily

Stress has a tremendous impact on your mental state as well as your physical health. Research shows that stress can alter food patterns, induce cravings for high-calorie comfort foods and increase the amount of adipose fat stored in your midsection.

Spend 20-30 minutes a day in meditation or listening to music. You can also go for a walk or spend time doing arts and craft or a hobby.

7. Get Adequate Sleep

Studies prove that inadequate sleep results in metabolic and endocrine alterations which increase hunger and appetite and cause weight gain and obesity.

Ideally, you should get 8-9 hours of sleep every night. Sleep at the same time even on weekends as this will help to improve your sleep patterns and reduce the risk of sleeplessness and insomnia.

Shut down all electronic devices at least half an hour before you go to bed as this will help you wind-down your day.

To wrap up

According to health experts, losing just 5-10 % of body weight can ease metabolic-related problems in individuals who are overweight or obese. However, vigorous exercise is not recommended for individuals who are obese as this could put a tremendous strain on their system.

If you weigh 200 lbs or more, you should focus more on diet and less on exercise until your weight decreases.

If you experience sciatica symptoms or any other type of back pain, contact your doctor immediately.

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Disclaimer:  Before starting any new workout program check with your physician first.  Participate at your own risk.  Femme Fitale Fit Club is not responsible for injury, loss of limb or life due to your participation.

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Authors Bio: Anita Fernandes has been writing extensively on health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers.

Anita has a unique perspective on healthy living and lifestyle, as she has battled and overcome chronic back pains. She shares her experiences in an effort to help others overcome the physical and mental health problems that can sometimes seem insurmountable.

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Disclaimer:  This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.