Losing weight if you’re over 200 lbs can be an emotionally charged issue.
Perhaps you’ve already made several attempts, with past defeats leaving you feeling disheartened, frustrated, cheated and angry.
Chance remarks from family, friends and colleagues can often cut deep, leaving lasting scars and forcing you to face uncomfortable truths.
But starting today, I want you to let go of the past.
Forget any snide comments and judgmental glances.
Today is all that matters; and where you go from here.
Because, as of NOW, you’re going to take a new path.
And most important…one that leads to results.
If you follow the advice in this post, you WILL lose weight.
So prepare yourself, as these results will be fast…especially in the beginning.
How Can I Be So Sure?
Because I too, experienced the same painful struggle, weighing over 230 lbs (at a height of 5’ 8”).
And using the secrets here allowed me to lose 83 lbs and hit my target weight of 147 lbs.
Furthermore, I did so without ever feeling hungry, exhausted or ratty all the time!
Related post: How to Lose 10 Pounds in a Week (A True Life Tale)
How to Lose Weight if You’re Over 200 lbs.
1. When You’re Hungry…Go and Eat!
This is NOT the same as waiting to eat until you’re hungry or only eating when you’re hungry (which is awful advice).
The difference is not depriving yourself.
You’ve eaten dinner. It’s now two hours later you’re starting to feel hungry.
Go and eat a healthy snack that’s high in fat and/or protein such as nuts, avocados, eggs, olives, meat or fish.
In doing so, you’ll avoid the inevitable binge when your willpower crumbles!
Here’s another common scenario:
Countless masses resolve to lose weight every day, and embark on their weight loss journey by starving themselves.
They’ll skip breakfast, and lunch might be a piece of fruit, yogurt or salad.
By evening, they’re so famished that it takes almost half the menu of their local takeout to satisfy their cravings!
This leads nicely into…
2. Don’t Starve Yourself.
Not only is this an exercise in futility, but eating too few calories will only slow down your metabolism making weight loss even more unlikely.
In fact, this is one of the hidden reasons why so many fail to lose weight.
Your body quickly recognizes a low-calorie environment.
How does it respond?
By cleverly adjusting to burn fewer calories – a survival mechanism from our primal past in times of famine.
Worse still, you end up depriving your body of essential nutrients, vitamins and minerals.
Related post: For Anyone Wanting to Lose Weight; Here’s What NOT To Do
3. Eat More Fat.
Here’s the deal:
Make sure that you’re eating the right type of fats.
Healthy fats such as olive oil, avocado oil, coconut oil and those found in oily fish and eggs will actually boost your weight loss.
It seems that many people who were casualties of the low-fat movement of the 80’s and 90’s, were brainwashed into thinking that eating fat would make them fat.
Healthy fats are vital to weight loss, because they help lower insulin levels, keep you feeling fuller for longer and banishing cravings.
Include healthy fats with every meal.
(Note: if I ever feel a bit peckish in the pm, I simply have a teaspoon of coconut oil with a handful of walnuts…does the trick every time).
Related posts: 20 Ketogenic Recipes for Weight Loss
4. Eat Plenty of Protein.
Protein scores high on the satiety scale, keeping you feeling fuller for longer whilst burning fat.
Therefore, like healthy fats, make sure you include protein with each and every meal.
Most important – enjoy a high protein breakfast.
Eggs are the perfect way to start your day and will give you plenty of clean energy for the day ahead.
Related: Side Fat Exercises: 7 Moves That Burn Side Fat
5. Fill up on Fibre.
The green type that is.
The fiber in vegetables will not only build on the fullness factor begun with proteins and fats, but also nourish your body with vitamins, minerals and antioxidants.
In doing so, aim for low carb choices such as:
- Brussel Sprouts
- Swiss Chard
- Eggplant (aubergine)
- Zucchini (courgette)
Related post: I Didn’t Need to Give Up Diary to Lose Belly Bloat; I Needed to Eat This
6. Lower Your Carbs.
Firstly, if you’re over 200 pounds, it’s highly likely that you’re insulin resistant.
This means that your pancreas is releasing high amounts of insulin after each meal.
As a result, your body will stubbornly cling to fat despite your every effort to lose weight.
Cutting carbs will help to lower your insulin levels and consequently boost your fat loss.
Also, lower insulin levels results in higher levels of growth hormone – nature’s fat burner.
What’s more, you may be suffering from excess cortisol levels and the testosterone of a 7-year-old girl!
Lowering carbs is a huge departure point, but marks the moment that you finally restore balance to your out-of-whack hormones.
For this to be successful, you must cut out all fruit and high carbohydrate vegetables such as potatoes, swedes and parsnips.
Here’s a handy reminder:
vegetables that grow below the ground are high in carbs and those that grow above the ground are low in carbs!
Related: 18 Low Carb Meals for Weight Loss
7. Perform Strength Training.
The right kind of exercise will give you a greater sense of pride, even more self-confidence and keep your hunger hormones from spiraling out of control.
And strength training fits the bill perfectly.
You can exercise EVERY muscle of your body in a seated position by using resistance machines.
This means you won’t be placing any undue strain on your ankle or knee joints.
It’s also a lot more dignified than other more conventional forms of exercise such as running.
Just 5 – 10 minutes of pushing and pulling against resistance is enough to see results.
And stronger muscles mean a higher ‘metabolic machine’. You’ll simply burn fat when you’re sitting still!
In addition, strength training will keep your metabolism elevated long after you’ve left the gym as well as increase your insulin sensitivity!
Related: Strength Training Guide for Women: 6 Best Exercises Without Building Bulk
8. Dry Out.
Ever wondered why some vehicles run on alcohol (ethanol)?
It’s because the stuff’s so incredibly energy dense.
Alcohol almost has the same number of calories as fat but without any nutritional value (7 calories vs 9 calories per gram).
It’s like drinking cream!
Worst of all, while your body’s using the alcohol for fuel, it’s not burning fat!
Related: 13 Exercises That Burn More Fat Than Running
Tony Robbins once said that 80% of success in ANYTHING starts with having the right mindset.
And ultimately, losing weight is a mindset issue…one that mustn’t vanish along with your weight loss.
Long-term adherence to a healthy lifestyle starts with your mental approach.
Because when you approach your life from a place of acceptance and self-love, instead of hate and persecution, your actions take on a whole new power.
Therefore, I want you to let go of your past and shed all your self-doubt, pity, self-imposed limitations.
Forget all your excuses about why you can’t lose weight and focus on all the reasons why you CAN.
Next, pick your ideal weight and hold that goal before you each and every day as you embark on your new journey.
Every morning when you get out of bed, repeat your goal aloud.
See yourself as you truly want to be.
Feel the excitement knowing that it’s yours for the asking.
In fact…it’s yours the minute you make the decision.
Related post: How to Lose Belly Fat Fast: 8 Exercises to Lose the Pooch
I sincerely hope that you not only find hope in this post, but actionable advice.
I have merely set the stage for even more incredible things to come, all of which you will do yourself.
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Most of the nutritionists start their advises with lower your fat content, do some exercises daily, and try to resist hunger, but in your post it’s the opposite, it is more realistic, who can keep suffering from hunger for the sake of losing weight? that’s why most dieters give up fast.
I enjoyed reading your article 🙂
Hi Rawan! I’m so glad that you enjoyed reading my post 🙂 I completely agree with your sentiments. It’s such a pity that mainstream methods had it so wrong for such a long time, sabotaging the health of millions with ineffective and tortuous low-fat diets. Thanks for reading, Peter.
You got it right! I work out for 30 – 45 minutes at least 4 times per week, and I eat so much after exercise. Exercise opens up my appetite, and sometimes I feel that I am gaining weight rather than losing it. Even though I don’t have that much weight, I know of family and friends who could do with this help, and I will share this article with them.
Hi Carol. Oh dear! I completely sympathize with you though and know that feeling of post-exercise cravings only too well. I do feel like pointing out to any one who may be reading this though that I am a HUGE proponent of exercise. This article is very specific in its purpose – to lose weight. Yes, it is draconian in nature, but after people have successfully shed those pounds, I do believe exercise should be a feature of their new way of life. Thank you so much for sharing. Sharing is caring! Peter.
Wonderful, what a blog it is!
Hi Kitana. Thank you so much for leaving such a positive and uplifting comment! I’m so pleased that you like the content and find it useful. Kind regards, Peter.
its amazing good wonderful artical
Hi Palwasha! Thanks for the kind words of praise. Glad you enjoyed the post 🙂
Thanks for the post. I found it extremely helpful, but l have another problem. I have fibromyalgia and take a lot of meds that are prone to making me gain weight. Any suggestions on that?
Hi Shelley. This must be very frustrating for you. Gaining weight when it is clearly not your fault is like a cruel joke. I would need a little more information, such as the classification of drugs that you’re taking, their mode of action, pharmacokinetics etc. But as I’m not a GP, pharmacist etc, it is difficult for me to offer a valid solution to your problem. I’m sure if you were to research the drugs you’re taking online, you may be able to find some help. Have you spoken to your attending physician about alternative generics that may stop the weight gain? Often, it’s a case of trial and error and finding the medications that suit you best. I feel your pain, and I wish I could offer more help. Maybe you could shoot me an email with the drugs and dosage if you’re comfortable with that, and I could have a word with a GP friend of mine? Kind regards, Peter
Thanks for the very useful advice for me.