Do you agree that you can lose weight fast if you weigh over 200 pounds or more? Well, I believe you can.
But also, you should note that not all weight loss plans are effective these days. If you are keen on achieving the “hard to achieve” in a lesser period, take your time and read these fastest ways to lose weight if you weigh over 200 pounds.
In this article, we listed 15 tips to help you achieve weight loss.
Losing weight basically centers on calories. It involves the level of calorie intake and burning of calories. We call it the “calorie balance equation”. Know that a single pound of fat is equal to 3,500 calories.
With this fact, it means that you must eat 3,500 fewer calories so as to prevent a pound of fat.
This article explicitly explains the fastest ways to lose weight if you weigh over 200 pounds. We came up with this list based on both experience and scientific research.
To be sure not to overwhelm you, we structured this article in a way that you can absorb it quickly, adopt the tip that best suits you and uses it as a reference point.
Remember that effectively adopting these fastest ways to lose weight if you weigh over 200 pounds could be a life-changing action.
15 Fastest Ways To Lose Weight If You Weigh Over 200 Pounds
1. Eliminate Unhealthy Carbs ( How many calories should you eat if you weigh 200 pounds? )
You need a change of diet in order to achieve successful weight loss. Fat loss is always about the balancing of calories going into the body and calories coming out of the body.
Gradually increase the reduction rate of calorie intake.
A good way to do this is trying to slowly reduce your total carbs intake per day to about 50 g. Then weight loss starts to kick in days after you achieve the 50 g carb a day target.
For instance, if you weigh 200 pounds and eat 400 g of carbs daily, try consuming 300 g of carbs daily for about a week.
Then consume 200 g daily the next week, and then 100 g, until you get to 50 g daily.
Most carbs meal such as plates of pasta, rice, loaves of bread, potatoes, tends to be calorie dense.
This makes it harder for your weight loss tactics to succeed. For weight loss to successfully occur, you have to stop the intake of even high carb vegetables like sweet potatoes.
2. Do Intermittent Fasting Weight Loss
It is one of the fastest ways to lose weight if you weigh over 200 pounds.
A study by the American Journal of Clinical Nutrition in 2005 found out that intermittent fasting leads to increased fat oxidation. This then leads to a more fat loss.
Fasting alongside exercise further improves your insulin sensitivity. This helps your body to effectively partition nutrients between muscle and fat.
3. Increase the Time you Spend Taking a Walk Every day
One of the fastest ways to lose weight if you weigh over 200 pounds is by spending more time when you go for a walk every day.
A study by Duke University discovered that 30 minutes walk per day is only sufficient to prevent weight gain in most sedentary people.
How many calories should you eat to lose weight 200 lb:
They recommend at least 45 minutes. 45 minutes daily walk could be equivalent to 3 miles which means a burnt 300 calories.
And you can achieve a 30 pounds reduction within a year without even changing how much you eat.
4. If You’re Going to Indulge, Choose Fat-releasing Foods
These foods will definitely keep you from feeling deprived.
For example, a tablespoon full of honey has just 64 fat-releasing calories.
Eggs, on the other hand, have just 70 calories in one boiled egg and it contains fat-releasing protein. Also, Dark chocolate contains about 168 calories in an ounce square, but it contains fat releasers.
A study by the University of Tennessee showed that people who burnt 500 calories a day and took yogurt 3 times a day for 12 weeks lost more body weight & body fat than a group in the study that burnt just calories but had no intake of yogurt.
The study also noted that calcium present in low-fat dairy foods triggers a hormonal reaction that stops the body’s production of fat cells and initiates the breakdown of fat.
5. Try Safe Supplements for Weight Loss
Fat-burners are supplements that comprise of different herbs and stimulants that help burn calories.
They do this by raising your body’s core temperature at rest and during exercise. We recommend them for people that seek one of the fastest ways to lose weight if you weigh over 200 pounds.
Synephrine, for example, is present in different citrus foods and it is safe for the human heart.
Fat-burners can improve your metabolism, increase your energy, reduce your hunger, and increase core temperature of your body. This way, your calories get burnt indirectly.
However, be vigilant for side effects of the ingredients. Make sure you don’t make a mistake of combining them with other medications.
In fact, consult with your doctor before you start using any supplements.
6. Switch to Ordinary Coffee for Fat Loss
Most fancy coffee drinks sold in trendy coffee joints often contain several hundred calories.
So: to successfully achieve one of the fastest ways to lose weight if you weigh over 200 pounds, you have to understand that a cup of regular coffee mixed with 1 cup of milk, syrup and whipped milk, holds a small number of calories.
You can take it brewed with good beans. This coffee mixture tastes just as great. Better still, you can take a cup of coffee mixed with non-fat powdered milk.
The skim milk in the coffee is a rich source of calcium instead of the calorie-rich coffee sold in coffee shops.
7. Eat Water-Rich Foods for Weight Loss
What are the foods for Weight loss?
A study by the Pennsylvania State University finds out that when you eat water-rich foods like salads, soups, cucumbers, and tomatoes, helps to reduce your overall calorie intake.
8. Breakfast is Important!
General Belief :
Most times when people go on a diet, they tend to skip breakfast. But they usually end up eating a lot of junks throughout the day as a result of hunger.
You already know that junks contribute largely to weight gain.
Just make sure you consume a moderate quantity of breakfast with sufficient protein and less unhealthy fats and carbohydrates.
9. Water is Good for Weight Loss
Drinking enough water every day is one of the fastest ways to lose weight if you weigh over 200, 230, 240 or 250 pounds.
If you are on a weight loss plan, water is the best beverage for you. Water has low sugar and calorie content.
In fact, most other beverages and alcohol will hinder weight loss; so avoid them.
Drink 8-12 cups of water daily for quick and effective weight loss. Also, we advise that to drink water before and after taking your meals because it helps to reduce your calorie intake.
10. Eat a lot of Salad/ Vegetables
Salads contain a lot of nutrients which makes them excellent for weight loss. They are also high in fibre, water, vitamins, and nutrients.
Salads will fill you up without any quantity of calorie. Make your meals full of lettuce and vegetables and watch as those extra pounds begin to disappear.
11. Eat Nutrient-dense Foods
If you intend to lose excess weight and body fat, eat more of nutrient-dense foods.
These foods contain a lot of nutrients and low calories.
Examples of nutrient-dense foods are foods that are rich in vitamins, proteins, and minerals.
Eat more proteins, vegetables, and fruits. However, avoid fruit juice; unlike natural fruits, they contain high sugar content.
Vegetables contain high amounts of fibre which aids digestion and makes you feel full and satisfied; hence making you eat less food.
Here are Examples of nutrient-dense protein-rich foods that you can eat to lose weight include the following:
- Fish and Seafood: Shrimps, Lobsters, Salmon, Trout, etc.
- Meat: Pork, Lamb, Bacon, Beef, Chicken, etc.
- Eggs: The eggs that are rich in Omega-3 are the best.
Examples of low-calorie vegetables for losing weight include the following:
- Swiss Chard
- Brussels Sprouts
12. Eat a lot of Spicy Food to Get Rid of Body Fat
Apart from their other health benefits, spicy foods are important for weight loss.
Spicy foods like cayenne pepper, ginger, black peppers, cumin, curry and red chili pepper help to raise your body temperature.
Do you Love Spicy Food? You got to it, because:
This makes you eat less food. They also increase your body metabolism and calorie loss.
Spicy foods like chili and ginger also increase your sexual urge. Regular sex contributes immensely to weight loss.
Spicy foods also contain capsaicin that is reputable for reducing calorie intake.
13. Exercise to Weight Over 200 Pounds
Exercise is one of the most effective and fastest ways to lose weight if you weigh over 200 pounds and keep you in shape
You can go to your local gym and consult with the gym instructor or just check online for best exercise routines for weight loss.
14. Be Patient with your Weight Loss Program
It is important that you take things gradually and be patient.
Here is my guess:
In fact, you might be reading this article as a result of you being very eager to lose so many pounds of weight.
Remember, you did not accumulate that body fat overnight. So do not make the mistake of thinking you can shed it off overnight.
It is possible to lose 10 pounds of weight in a day, just by dehydrating yourself.
But mind you:
It is almost totally water weight. Body dehydration is medically never an option for a healthy lifestyle.
Water is very important to the wellbeing of your body.
It is very possible for you to lose fat up to 1.5% of your body weight every week.
Much more than that is achievable, but you will end up doing yourself more harm than good.
This is because you will most likely be losing water and muscle, which is harmful to your wellbeing.
The fact that you need the weight off so fast, does not mean you should go for a therapy that will harm you.
Patiently follow the weight loss plan that seems slow. And to your surprise, you would have shed more weight in the long run than your hurried and harmful plan would have given.
15. Track Your Body Stats
Keeping track stats of your body weight, fat and measurements can keep you motivated as you progress in your weight loss program.
Taking logs of your weight loss progress may also help maintain your body weight after you reach your goals.
You can write these body measurements in a log or in your diary so you can keep a tab on where you started from, and where you presently are in the weight loss program.
Listed below are some of the measurement details you can keep in your log:
- Measure your waist, hips, and chest.
- Measure your starting weight and weigh yourself once in a week, on the same day and time as the previous week.
- In percentage, measure your starting body fat, and then re-measure every month.
- How to Lose Thigh Fat Fast in a Week at Home with 10 Best Thigh Workout That Work
- Healthy Diet to Lose Weight Fast in 2 Weeks at Home (7 Best Weight Loss Foods)
- 15 Fastest Ways to Lose Weight If You Weigh Over 200 Pounds or More
The greatest assets you can possess are your health and your happiness.
Just follow these fastest ways to lose weight if you weigh over 200 pounds and watch as your excess weight becomes a thing of the past.
You can carry us along on your weight loss journey by updating us regularly with your progress in the comments section. We will really love to hear from you.