6 Best Ways To Lose Weight If You Weigh Over 200 Pounds

200 pounds of beauty woman

Most of the women who have been successful in their weight loss journey changed their mindset.  The following is a great testimony and example to follow from a woman who lost weight when she weighed over 200 pounds.

This guide will also show you the best approach that anyone should do on how to lose weight.

Let me tell you a true story when I told myself: I weigh 200 pounds how do I lose weight.

One day I got on the scale and I was shocked. I was a 300 pound woman. I use to do that every morning. Three months before that I got on the scale, and I saw 257 pounds. Every other week I used to do the same thing the number was 277 pounds.

I did not understand how it happened. How does the weight creep up? I was not self-conscious about my weight gain, and not only that, but about my Health in general. I needed to learn how to tighten my loose skin asap. That day The worst of all is that the word BMI was unknown to me. My body mass index (BMI) was to the roof. The problem was an emotional one plus depression. I was eating a lot of processed foods,  also low in nutrients, aka Junk Food.

So in desperation I wanted to try fad diets. A friend of mine managed to lower her obesity with the fad diets, but it didn’t work out in the long run and you can mistreating your body as it is an unhealthy way to lose fat. I also think but twice about the gastric bypass surgery.  I didn’t even realize the moment I became a 200 pound woman and then a 300 pound woman. Years before my healthy weight was 130 pounds.

However, the reality is that I was not conscious of my bad eating and lifestyle habits. I managed to get rid of my obesity but I was not feeling well. I wanted to slim down more but something was preventing me from doing so.  I got angry when I saw that I weighed 200 pounds. I tried to convince myself, saying: I’m a 200 pound beauty, but sadly i was a 200 lb woman.

I weigh 200 pounds how do I lose weight

I did it, and you can do the same. Nothing is impossible. Don’t wait until the next day or year, don’t waste time, start your fat loss journey right now, plus stay fit and thrive, without the need of a weight loss surgery.

You think, yeah right! Is easy to write it than to make it happens. You know you can do it, but your mind does not let you. Convince your mind and start your 3 month weight loss journey now, 3 months is quite achievable weight loss goal.

That’s the question many of us want to find a solution for. We talk to ourselves, the most common words, It’s not so easy or It will take a lot of exercises to achieve it. But the reality is, everybody can start losing weight without much effort.

Let me explain, fat loss is an achievable goal to live a better life. He asked If I weigh 200 pounds, what methods work?

#1. Focus on the Now

Every human being makes mistakes, little or big ones.
The fact is you are in this world to obtain experience every minute, every hour, every day. Many times you remember things of the past and that big or little thing stop you from doing the best you can do today,  os simple have the vision to reach your weight loss success.

Worrying is something that can be stopped merely by deciding not to worry anymore. How to do it? Well, the fact is the human nature has been trained over the years what to think but never taught how to think. It is true.

Who owns your brain, your mind, your organism, your acts?
You are the only one who decides. Not your neighbors, not your friends, the only one is yourself.

Yes sometimes is hard to deal with issues in life. Remember this vital aspect of living; every problem is temporary. Decide to Keep Moving Forward.

Take two minutes to watch the video above you will know what I want to communicate here.

You are your own boss. If you choose to keep your bad habits, you know what? It is your call. The truth of the matter is no one will decide for yourself to the things the right way.  Choose to start your journey. Is ok to do baby steps, is perfectly fine.

For example, talk to yourself that tonight you will not eat your favorite junk food. Tomorrow you will tempt to eat the same processed foods again. However, that does not mean you fail, that means you are beginning to be more conscious about it. Instead, think for example to go to the gym or eat your veggies.

Do it tomorrow night again, talk to yourself and decide to be the best versio of you. Be positive, drop those 50 lbs, start today. You can do it!

My colleague kept saying but I’m 200 pounds. His mind was blocked, thinking it was impossible since he had tried almost everything. Many times we are so stressed out with the things that happen around us that we can’t see beyond that to find a solution.

#2. The Root of your Stress

You need to identify the root of your stress because when you are in that state you overeat, and the result are those 20 lbs you gained in the last two weeks. So Yes, Stress Make You Gain Weight – make you fat in no time.

Beat the Hormone that makes you obese.

Cortisol is our enemy. So don’t allow this enemy step at your door and sleep with you every day. When you are aware that this enemy in elevated levels interfere with your orgnanism and makes your immune system weak, this is the cause of your gain weight. High levels of cortisol cause other problems, like heart disease and the list goes on and on. With all the above you acquire the bad habit of overeating.

#3. Walking

Yes walking, you read right. Physical exercise does not need to be a complicated thing. Something simple as walking for 10 to 15 minutes can is enough. It’s an efficient way to start slimming down is with baby steps: step by step.

A few benefits of walking

A woman walking.

    • Prevent different conditions, for example, high blood pressure, type 2 diabetes and heart disease.
    • Strength your core, muscles, and bones.
    • Renew your mood.
    • Enhance your coordination and balance.

#4. Love Yourself

Accept yourself with all your heart, the more you do that every day you commit to working on yourself to enjoy a full life with excellent health and happiness. When you love yourself, you feel happy, and you can conquer any obstacle. It’s not going to be easy but when you practice to love your persona, you will improve your mood.

Moreover, all the things that try to beat yourself will be banished immediately. Invest in you, recharge yourself physically. Rewiring how you think about you and your future is the key to permanent and lasting change.

#5. Eat more protein

Ok, you weigh over 200 lbs! but did you know that when you eat a high-protein diet, the organism creates thermogenesis, a process that occurs in our human being, where your body expends energy to conclude the process of digestion? Also, contributes to warding off muscle loss. That is the reason why protein become number one key for your ideal weight.

food list for a healthier lifestyle

High protein foods list for weight loss.

      • Chicken Breast – 1 cup chopped or diced (140 g) contains 43g of protein.
      • Broccoli – 1 cup of chopped broccoli (91 g) contains 2.6 grams of protein.
      • Lean Beef ground – per 100 grams contains 26 grams of protein.
      • Fish, filled with multiple essential nutrients, super healthy and very high in heart-healthy omega-3 fatty acids, 0.5 fillet (178 g) contains 39 grams of protein.
      • Churrasco Steak 26g
      • Chicken Thighs 24g
      • Eggs 13g
      • Turkey bacon 30g
      • Chicken breast 31g
      • Ny Steak 23g
      • Bacon 36g
      • Mozzarella Cheese 28g
      • Pumpkin Seeds 19g
      • Fish 22g
      • Beans 20g
      • Salmon 20g 
      • Tilapia 26g
      • Skirt Steak 26g

Consuming quality protein is an effective way for women’s weight. Once you start losing weight and looking forward for your healthy weight, don’t be surprised if your arms become saggy. With these exercises for flabby arms, you will erase those bat wings in no time.

#6. 7 Day Low Carb Meal Plan

You should eliminate sugar-sweetened drinks. Consider cut back on bread if possible or avoid entirely. Try eating vegetables instead. Eat boiled eggs, plenty of them; you will surprise how eating boiled eggs will help you to get your ideal weight.

To conclude I want to share with you this.

The other day I was reading about the MMA fighter Connor McGregor.

McGregor said:

“If you can see it here and you have the courage enough to speak it, it will happen. I see these shots and sequences, and I do not shy away from them. Many time people believe in certain things, but they keep it to themselves. They do not put it out there. If you truly believe in it, if you become vocal about it, you are creating that Law of Attraction, and it will become a reality.”

The learning here is to believe in yourself to achieve whatever goal you want.

If I weigh 200 pounds how many calories should I eat to lose weight

Your body has a range of calories it needs to maintain its current weight provided by a kind of internal calculator that our body possesses to function.

Generally, for each pound of bodyweight, your body burns an average of 10 calories per day. Therefore, with 200 pounds of weight to function normally, you will likely burn 2000 thousand calories.

By cutting 1000 calories per day, you could lose 2 pounds per week if your weight is 200 pounds. As long as you eat consistently in this calorie range, you will lose weight.

Being consistent with the above, let’s say that:

You are a 200 pound person, 40 years old, 5’6″ tall, with your goal to slowly reach 160. You multiply your desired weight by 11. 

160 x 11 = 1760

That’s the approximate number of calories you would need to consume each day to reach your desired 160 pounds. 

Oppositely, if you consume more calories, 200 x 11 = 2200 would gain more weight. It’s simple math. And the numbers are perfect. If you are a 200 pound woman, multiply the number by 11. For a 200 pound man multiply the number by 12.

If you want to lose more pounds, you have to burn more calories.

How can I lose weight if I weigh 200 pounds?

1 pound of body fat is the equivalent of 3500 calories. Let’s suppose that your goal is to lose 1 pound every week, this results in cutting 3500 calories from your usual consumption. The calories we consume are compared to the calories we cut. This is essential to keep in mind as it would be the difference between losing 1 pound in 7 days as opposed to gaining 1 pound per week.

Reducing the consumption of 500 calories per day. Then we divide 3500 by 7, result 500. These 500 calories can be reduced by simply exercising.

The key here is to perform low impact cardiovascular exercises routines to protect your knees,  tendons, from the beginning. 

The calories I could eat to lose weight

Emotional Eating

We should avoid eating for emotional reasons. That’s what I call “The blind method of gaining weight and interfering with your daily calorie intake.”

For example, you’ve worked hard during the week, you are excited because your week was a success, the sales went up; everything is going well. Then your best friend comes along and says well let’s celebrate. It’s in those moments that everything goes wrong. Many times we deceive ourselves saying: if it was only two Hawaiian pizzas and seven beers; there is the problem. While if you consciously say no and change your way of thinking and look for ways to celebrate healthily, that’s where the desired success comes from. 

It is a mental discipline and taking full control of the desired outcome. Slimming down is a decision with yourself. Don’t let anyone validate your destiny, you are going to achieve it, you must achieve it because it is your life that you have to control, and don’t let other people’s problems take control of your mind. 

Best Way to Lose Weight

The average adult body consists of about 60% water, which is something for example that professionals athletes or boxers use to their benefit when they want to achieve their short term goal fast, they become dehydrated to cut weight. They are normally in great shape also have an ideal body weight, so they will not burn significant fat in the whole process.

How to Cut Weight

Losing weight is a goal that can be accomplished first with discipline. Then with an exercise routine that doesn’t have to be a strenuous one. The best way to do it is by listening to your body. He gives you inside information to get it done the right way. But if you want to lose 10 pounds in a week to name an example you need to read this before you start with the wrong foot. You need to be aware of some critical points to decide if this approach is for you or not. 

Cutting Weight

It has to do more about the ingest of water and sodium levels plus putting the organism into overload to slim down, so to start you need to drink a lot of water, 7 liters of water will not certainly interfere with your ideal body weight. More here Understanding Calorie Intake

They put their organism into overdrive and throw away more extra water than they take in that’s why they can burn off some extra calories by going to the bathroom about 30 times a day, eliminating calories intake, by eating foods with high-quality protein like the popular ketogenic diet that also makes the human  behave in a very similar way to the water loading method. It works almost the same, their whole carbs are extremely low, or they skip it all by eating about 60% of their caloric intake the other 40% is high-quality protein plus this diet is quite easy to add. 

It’s something they follow even when they don’t need to cut weight. With  no Sugar or Glycogen in the organism so then it converts the fat for energy, being this technique effective for the definition of the muscles. Another great benefit of this type of diet is that one gram of carbohydrate takes out 2.7 grams of water and by getting rid of the calories, even more water is removed and thus the micronutrients. 

The large amounts of water you drink in the early stages with this technique will lower aldosterone which is a hormone that acts to conserve sodium and create potassium, both are indirectly related, therefore when potassium levels are high sodium levels are low and so it is beneficial to eat foods rich in potassium as a way to lower sodium levels.

As they get closer to their purpose, they decrease the amount of water to drink from 2 gallons on day one to 1 gallon on day two and three and a 1/2 gallons on day four, and on day five they are only aiming for five gallons on the day before the weight and on the actual day of the weigh-in, reducing the water to just a few sips if they feel they need to do more. 

Hot Bath

hot bath method to lose weight

However, this is not the only method to cut weight, the athletes expose their bodies to heat as a way of extracting even more water out of the system and one very popular and extremely effective way of doing just that is through hot baths. 

The method consists of dehydrating your organism for four days continuous. The main focus is to sweat the most in hot humid environments and since water offers 100% humidity plus the water is really hot but no more than 9 to 16 minutes out of time, next, they move on to more moderate versions of sweating using the sauna bath covering up in towels.

You too could go through this cycle several times until you have extracted enough fluids a final push to get more fluids out of the body is to use natural diuretics it’s not mandatory but it might works for you very well plus Natural Appetite Suppressant Foods for Weight Loss like Green tea extract, Garcinia cambogia, Fenugreek, Yerba mate or Conjugated linoleic acid.

Herbs to Cut Weight

One small step is to use dandelion root extract tea, it may not necessarily curb hunger, but it is a natural diuretic, which will effectively help relieve bloating. You could use a more straightforward technique like intermittent fasting you refrain from eating certain hours throughout the day following the ketogenic diet to stay lean for longer periods. I used the method above and all I can say that I’m happy with my current weight: 130 pounds.

Healthy Weight – Knowing Your Ideal Weight

To know if you are at a healthy weight, it’s crucial to know the body mass index (BMI). According to the National Institute of Health (NIH), a series of measures are followed to know exactly the obesity level.

This measurement is based on the relationship that exists with the height of the person. We can say that the higher the BMI, the greater the risk of health complications.

THE LAZY WAY TO LOSE WEIGHT FAST

This guide will also show you the best approach that anyone should do on how to lose weight.

Don’t quit. Stay Fit and Thrive.

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9 Best Exercises to Lose Belly Fat

A woman that want to lose belly fat fast

Do you know how to train your lower abs the right way?

Many of us are looking for ways to get a flat stomach fast by performing specific exercises, but the truth of the matter is that some workouts are not sufficient at all. If you want to burn your belly fat, you need to do this type of exercises to have a flat ab in a short time span.

 

This part of the body contains most of the excess fat. Also, for the ladies reading this, you naturally accumulate more fat than men in that area.

You desire to look in the mirror and be happy admiring your abs additional to that take a picture of your new body and share it with your friends.  To succeed is very important to be consistent.

You need to to have a fitness plan, and a low carb meal plan.

This 7-day low carb meal plan will help you to a lot.

Have you heard this well-known phrase:

Abs are made in the Kitchen!

That is why is crucial to consume the necessary calories and change the way you eat. In conclusion, you need a well-balanced diet.

Is essential to do the workouts below, to the letter. So no cheating allowed!

Let’s start.

 

1.Moutain Climber

To get your heart rate up fast do the famous mountain climber. This exercise is a killer one. You also fire essential muscles group in your body. For example, obliques, hamstring, biceps, triceps and all your entire midsection that connects at your pelvis.

You can do this one anywhere you like.

2. Cross climbers

Keep your abs strengthened, then pick up your left foot and gently bring your left knee toward your right elbow. Return to the start position, now gently bring your right knee toward your left elbow.

3. Flutter Kicks

Flutter kick is one of the best ab exercises to get a firm core. It provides a comprehensive workout for all the muscles of the entire midsection area.

Lye on your back and do. Use your obliques and abs muscles, the principal and side part to stabilize yourself on the ground. Begin scissoring your legs off the floor and kick while holding your main ab muscle.

 

4. V-ups

https://youtu.be/riAutegDqdI

V-ups are an ideal exercise in combination with planks.

If you achieve to do both exercises, you will get a flat belly fast and easy.  The method is to start lying flat on your back on a soft mat.  The palm of your hands should face the ceiling.   You then need to have your legs straight and relax, then gradually come up. Strengthen your abs touch your toes and again gently let your torso fall back down again.

5. Rolling Side Plank

Your forearms need to be in a perpendicular position to your body; Not parallel. Contract your abs extensively and maintain this contraction.

Then roll your right forearm into a side plank with your left arm elevated above you. Next move back to the start plank position; move to your left forearm into a side plank with your right arm elevated above you. Return to the start position.

 

6. Heel Tap

Lay flat on your back on a soft mat with your shoulders and head raised; you need to be in a position where you can look to the front between your legs. You then bent the knees with the soles of the feet flat on the soft mat on the floor.

Alternate touch each ankle with your hands by moving side to side, keep the shoulders and head raised off the floor.

7. Sliding Pike

The start position is in high plank with your feet on sliders.

Brace your core with the hip-hiking technique toward the ceiling, pull your feet in toward hands, leaving both hands and your shoulders in the same place. Slide your feets back and forward, repeat seven times, relax 30 seconds and start again.

8. Straight Leg Raises

Lying flat on a soft mat on the floor, contract your abs and lift your legs gently off the ground, bringing both legs to a 90-degree position. Next Gently get them back to the ground. Repeat eight times with both legs.

Remember to perform this exercise slowly.

9. 6 Best Ways To Lose Weight If You Weigh Over 200 Pounds

 

A woman that want to lose belly fat fast

How to Lose 10 Pounds in a Week

A woman in los angeles trying to lose 10 pounds in a week

Losing 10 pounds in a week is an act of courage, is an act of willpower. Losing weight is a mental game not physical.

You start your day you are overweight and say: I must lose weight fast!! That is a start.

You are in the first phase of the Journey. You know you want to, but your bad habits are there.

Then you became overwhelming; you do not know where to start. Do not stress yourself. Have patience. Your mental block is you want to lose weight right here right now. It does not work that way. There are many types of research that state when you lose weight too fast you do not lose fat, you lose tissue and water.

You will lose those pounds with this healthy habits. Own this habits. You can do it. Remember is a mental thing, not physical.

The appropriate way to achieve weight loss would typically be 1 to 3 pounds per week. Losing 10 pounds in a week has more downsides than advantages. While it is possible, it is also imperative to keep in mind that you reached a positive attitude by deciding not to be fat any longer.

You are aware that you should not continue to live without physical activity and even less with a high carbohydrate diet such as white bread all day with processed food three times a day or drink coffee exaggeratedly.

It is possible to lose 10 pounds in a week, but this is not advisable as it is harmful to your health. But to achieve this, you have to burn more calories than you consume.

The best approach to lose weight fast is to do aerobic exercises or train in high-intensity intervals. Avoid eating high carbohydrate foods by modifying your current diet.

How do you lose 10 pounds in a week? The answer has to do with the type of person. Let me explain a little more about it.

Since I was a little boy, I played sports. I liked. I practiced swimming and soccer. In the end, I stayed practicing only soccer. I was an active person until I got to play it professionally. But that’s another story. But what does this little story have to do with losing 10 pounds in just one week? Well, what I want to convey is the following. During playing various sports, as I was so interested in physical activity, I learned how to maintain a proper weight.

After I stopped playing soccer, I started to gain weight to a point where it was no longer fun to do any physical activity. I felt like I had to work hard to bend over and climb stairs and go down them. I had stress from not being able to lose weight. My weight was influencing my psychology.

Often, we focus only on the problem that we don’t realize that maybe the solution to that problem is in front of us most of the time. Because we are dealing with past challenges, we forget how we solved them.

If we used that negative energy and turned it into positive energy, there would be no overweight problems. It is like hitting the same rock a thousand times, knowing that we are putting that rock back on the road again and again.

Do you know what that rock is? It is our thoughts. But the negative thoughts. If we allow those toxic thoughts to rule our lives, we will get negative results.

But why am I saying all this? Well, I say it because it’s the first barrier you have to remove from your mind to lose those 10 pounds in a week. Let me share with you if we don’t get rid of that mental toxicity, we will be in a seesaw with our weight, which is unhealthy.

I share at the beginning that it may depend on how long the person has been living sedentary. Sedentary is not only with zero physical activity but also with a terrible diet. You can even live sedentarily, but with a relatively adequate diet.

While the two ways of living are terrible, the first way is the worst. The recommend times per week to exercise are 3 or 4 times a week, even for a short time. 20 to 30 minutes would be good. To achieve those overweight pounds as soon as possible, I remembered all my previous trainers’ recommendations.

To return to good habits and know that if I did it once during a long time of my life, I knew that it would be easier for me to visualize myself as a new person with an optimal weight and thus live a healthy and comforting life experience.

I don’t want to say that it would be more challenging to lose weight for those who have always been overweight. On the contrary, it will help you not to repeat the mistakes I made to lose weight.

1. Water, Oh Water

Drinking water cleanses your body of excess, help to boost your metabolism, and acts as an appetite suppressant. Recommended doses of water intake daily. The best advice because we are unique persons is to drink water according to your weight.

For example:

First step: Know your weight. This point makes sense because of the more a person weights, the more water he needs to drink.

Second step: Multiply by 2/3. Let’s see this example. A person with a 160 pounds would multiply by 2/3, so he should drink 107 ounces of water every day.

Third step: Activity Level.  If you work out every day for 30 minutes, you need to drink 12 ounces of water every day. So 40 minutes means 16 ounces of water every day.

2. Control what you eat

To lose weight fast and quickly you need to control what you eat daily.  When you do that efficiently, you will notice some immediate difference on your skin and in your overall body.

3. Consume more protein and fewer carbs.

A low-carb diet meal plan, low in carbohydrates is beneficial to lose those 10 pounds in a week. Avoid sugary meals or bread. Instead, eat real foods with sufficient protein, add some vegetables, and you are good to go. Studies show that low-carb diets produce to lose weight efficiently.

Check the 7-DAY LOW CARB MEAL PLAN. This one is so effective.


4. Detox water

Detox Water is becoming a favorite technique to lose weight. Not only you can drink water for this purpose alone. When you drink detox water, your body expels toxins more naturally, and everyone likes to drink water because it tastes excellent.

5. Lemon

As soon as you wake up drink the juice of three lemons in a cup of warm water. Research shows us that by doing this on an empty stomach, it will boost your metabolism naturally.

This method detox as well as purify your body.

6. The Dukan Diet

Based on a list of over 100 foods, as well as four specific elements:

Attack

This phase focus to lose 3 to 4 pounds in 7 days by accelerating the metabolism of the individual. You can eat what you pleased of the 67 protein rich foods.

Cruise

This phase allows you to gradually reach your weight goal by adding to the protein 28 specific vegetables.

Consolidation

This phase helps you to prevent weight gain. You are allowed to eat fruit and cheese.

Stabilization

You can eat whatever you like without gaining weight. You can eat protein-rich food once a week, eating oat bran daily and commit to sticking to the rule.

7. Get Enough Sleep

Set the alarm clock to go to bed early. Your body needs at least 7 hours of sleep. You must sleep, is a mandatory rule. If you do not rest enough, you can reduce the benefits of dieting. When you do not sleep the hormones that regulate whether you feel full or you are hungry get out of control.

As a consequence, you altered all of our regular cues for eating, and you gain weight.

Here are other healthy habits to change your lifestyle and lose weight.

Habits to lose 10 pounds in a week.