How To Lose Weight When You Weigh Over 200 Pounds
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We believe that beauty is not dependent on shapes and sizes. Every body type is beautiful and attractive, possessing its own charm.
But no doubt being overweight brings in all kinds of health concerns. Layers of fat can cause constriction of blood arteries making problems for blood flow and weakens the heart tissues. Fat is also responsible for other cardiovascular disorders. Added pounds can cause joint pain and can imbalance hormones in the body.
Having all those health concerns now you would be thinking you have to shed those unwanted pounds. But the question is how?
There are a number of posts, blogs and fitness gurus online giving tips. But the tips are common and don’t apply to all body types.
When the weight increases too much it gets harder to shed it. You have to do things differently and have to be wiser when selecting a weight loss schedule.
Let’s say you are eating 2500 calories which maintain your weight. To lose weight you have to go down to 2000 or lesser according to your body. Appetite, energy and fat of a person differs from the other.
You might have tried fitness tricks popular on social media these days but would have left then halfway or have failed because it does not work for your body type.
When you are overweight a magic spell cannot turn you 50 pounds lighter. You have to sacrifice that scrumptious bowl of mac and cheese yourself.
We are going to share with you a few effective tips that can turn your weight loss dream into reality.
All Calories are not the same
When you are trying to lose weight there are two types of calorie terms you should keep in mind.
- Caloric Deficit:
It means consuming fewer calories than the actual body’s requirement.
- Caloric Surplus:
It means consuming more calories than the body’s actual requirement.
These two terms apply to everyone of any body type, gender, age and background. The concept is not limited. If you are obese and you want to lose weight you should be on Caloric deficit mode.
In caloric deficit mode, the body receives less calories as the body expects to receive. In this state, the extra energy is extracted from the body’s fat reservoirs. The fat is cut down to make up for the missing calories.
Let’s say you are at a daily consumption of 2500 calories, to enter the calorie deficit mode you have to cut your calories intake to 2000 or less.
All calories are not the same and definitely not equal. Your body can experience hormonal imbalances when you are overweight such as:
Simply put, your body is not reacting normally to the insulin and has become resistant to it. In this situation, your body’s sugar level intensifies every time you eat.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says that the most common reason for becoming Insulin Resistant is being overweight.
This is why a number of people cut back calories and try to make their diet healthier and exclude processed foods from their diet. But nevertheless, it does not work for some at all.
At times, overweight individuals stop eating carbs altogether which is the reason why they feel unhappy because they love carb foods. If you are one of those, we recommend switching to carbs that have a low glycemic index, which means they are less sugary.
For example, instead of white rice, white bread, potatoes, and refined baked products you can switch to whole wheat bread, oatmeal breakfasts, sweet-potatoes, and low starch vegetables.
Leptin is the satiety hormone. Leptin tells your brain that you are full when eating. When you become leptin resistant the body feels the opposite.
You will feel hungry and never full even after eating. Metabolism works slowly. You start gaining more weight and if you cannot fix it, this can become dangerous for your health.
Now you must be wondering how can one become leptin resistant in the first place?
When you expose your body to higher levels of leptin, the sensitivity of your body towards its release is lost. The body may start responding in different ways and its secretion halts.
The more your body contains fat reservoirs the more leptin is produced. These increased levels of leptin all the time makes your body insensitive to the real value of fat. This makes the body leptin resistant.
A number of studies have shown the relation of leptin to weight gain. With an increase in fat in body you keep gaining weight and become obese and leptin resistance makes it worse.
Try a Keto Diet
A keto diet is very different from a traditional diet but is yet very effective when it comes to actual weight loss. Keto diet gives your body more fat, medium protein and least or no carbohydrates. Institute of medicine compares a traditional diet with a Keto one to show how it is affecting your body differently when losing weight.
Why you should Keto-Diet?
It is easier to give up carbohydrates as compared to fatty foods. Instead of GI diet (glycemic index) where you replace high carb food with low carb ones, it is better to go for keto. Keto is better because it does not require much sacrifice. It is faster when it comes to losing fat and retaining muscle.
Health benefits of a keto diet are amazing for overweight individuals.
Keto helps reduce body fat and weight in general. But it also has other effects on your body that are incredible:
- It lowers triglycerides
- Controls cholesterol
- Regulates a healthy blood glucose level
- Increases the healthy cholesterol (which strengthens brain function too)
- Limits insulin resistance
How The Keto Diet reduces weight?
When the body runs short on carbs the body naturally prepares itself to make up for energy. It then burns the fat reservoirs to make up for the additional required energy. Research shows this way the body starts cutting fat and then the body enters ketosis.
When it goes on burning fat, it loses all the unhealthy added pounds. Which can help you shed unwanted weight and retain muscle mass. In situations such as energy deficit when you are fasting and running or exercising too much ketosis jumps in.
The hardships of staying on Keto Diet
Now you would have heard that staying on keto is hard and it is right.
Putting your body on Ketosis mode is hard at first and it can take days. Even when you are on keto it is important to note that a bowl of pasta can destroy your week’s hard work.
When on keto you have to make sure that your body extracts the required energy from fat because if it turns to carbohydrates you are not burning any fat and it can days to get back in ketosis mode.
This is why you have to be vigilant and strict during keto-diet.
But what makes Keto easier?
Keto is easier if you invest in a good keto diet plan or get a keto supplement, It is not compulsory to take if on a keto diet. But it helps your body to get in keto mode faster and if you accidentally consume any carbs, it helps the body stay on ketosis and not shift back.
So, the first benefit is that if you use Keto supplements your body will start keto sooner and you will start losing weight sooner.
Secondly, the ketone supplements make it easy to stay on keto if you consumed more carbs. Which means that Keto supplements make the weight loss smooth and easy.
Choose Supplements Wisely
When it comes to weight loss it is important to know what the supplement contains. These days the supplements are packed with ingredients that you should not consume. Stay away from supplements that contain yohimbine and caffeine.
Now you are losing weight and you know that caffeine has important weight loss benefits than why is it that you should not take supplements with added caffeine.
Well, the reason is that the dangerously high amounts of caffeine present in the supplements are going to be very high combining your regular coffee intake. You might not be accustomed to that much caffeine and can acquire addiction and your body may not be able to do without.
Research suggests that yohimbine and caffeine mixed together can cause a rise in heart rate and blood pressure. People who weigh over 200 pounds are at risks of cardiovascular diseases already and supplements can increase the risks times more.
There are a number of other harmful compounds you should watch out when selecting a diet supplement.
Change your Diet
Some diets are not right for you. You might be trying so hard to make it work but it won’t because it is not right for you.
There is nothing wrong with your body, it is just that the diet does not suit you.
Instead of GI (glycemic Index) diet or Keto diet you can try any other diet if these two do not work.
Try counting your calories and decrease the portion size you consume. If that does not work either we suggest that you also give intermittent fasting a try.
One cannot use the same recipe to cook everything and similarly one weight loss method does not suit everyone even if it worked for millions.
Take a Detox Drink every morning
No matter what diet plan you follow it is a good idea to have a detox drink every day in the morning. Detox drinks look and taste amazing. They give you a cleanse every morning.
Detox drinks help remove any inflammation and bloating. They are a great substitute of juice, and have numerous health benefits.
Adding apple cider vinegar to your drink is a great way to speed up weight loss. Apple cider vinegar detoxifies, and researches prove that it can help overcome insulin resistance too. When combined with a healthy diet the apple cider vinegar can help you lose weight. It recovers the BMI (body mass index) and reduces appetite.
Apple cider vinegar decreases triglycerides in body too. The apple cider vinegar in a drink can help lose cholesterol and keep the ‘good cholesterol’ which is vital for a sound body.
Not all apple cider vinegars are beneficial the same way. The un-filtered and murky apple cider vinegar is the one that has the most essential health benefits with the mother.
The brag’s organic apple cider vinegar is the one which is unfiltered and has the mother. If you cannot find this one at your local grocery store, look for the words ‘the mother’ on the packaging of apple cider vinegars.
A simple recipe to make an apple cider vinegar detox drink is as below:
- Warm water
- Apple cider vinegar
- Cayenne pepper
Take a glass of warm water and add 1 tablespoon of lemon juice and apple cider vinegar each into it. Add a dash of cinnamon and cayenne pepper. Add very little ground ginger like ¼ tablespoon to it. Add honey according to your taste. Give the drink a stir. Gulp and detox!
Slower Weight loss is long lasting
You would have seen pictures and stories around the internet of people who lost 10 pounds in a week. Or the woman you lost 30 pounds in a month. Let’s be honest, it is not healthy.
Have you heard easy come easy go? Well the quickly they lose weight, there are chances that with a little going back to their previous eating schedule they can gain all of the lost pounds.
Take the weight loss process slower and easy, it is fine to let yourself adjust to the new diet and stick to it. Making healthy choices a lifestyle means you are never going back again. So, take it slow, but make it permanent.
Plan to lose 1 to 3 pounds a week
You want to lose the fat, not muscle. Remember healthy weight loss happens when you lose weight naturally with changes in the levels of activity contrasted with a healthy diet.
If you want to lose weight plan to lose a little every week. Research suggests that rapid weight loss loses muscle in the process.
Take one fitness step at a time
Your body is not prepared to run 200 miles like a cheetah on the first day of your fitness routine startup. Take one small step at a time. Doing a vigorous exercise such as weight lifting can hurt your joints or cause you pain around the body. Your body is just not prepared for that yet.
What you can do is, that you make small changes, try to take a walk home if you live closer to your workplace. Take the stairs instead of the elevator. Small changes can change your lifestyle and ultimately for physique.
Understand your Body
Understanding your body is important when starting a weight loss journey.
It is normal to feel low at times. It is not emotional if you somedays feel that the diet is not working and it is not worth it. But remember there will be days when you will feel changes and see it coming.
Stay motivated and that leads you to success. When you are overweight hormones such as androgens, estrogens, growth hormones, and of course, insulin and leptin are not working at a regular pace.
To get them back to normal you have to wait a while and remember that you are going in the right direction.
Love your body
Love yourself because no one else would. Self-love is vital. Now, you are overweight and you are not successful yet to ditch those pounds but that does not mean you are not worth it. You are trying and that is what matters. Forward is forward! Speed does not matter.
Adore yourself and look at things positively. It is the love for your body at the end that matters. Self-love is the one that stops you from eating that piece of cheesecake when it is not good for you and it is the one that wakes you early in the morning to go for a jog. Love your body unconditionally.
No weight loss gimmick is universal. You have to find the right one that suits you. None of this is going to be easy either, it depends on your patience and determination.
At the end, the weight loss you need is about sustainability and wellbeing.
No matter which fitness guru you follow, what supplements you take or what schedule or diet you have. It should be safe, healthy and should be your choice. Satisfaction and Determination in your weight loss journey are the key to a successful healthy body at the end.
Do this Uncommon Carb-gimmick to lose up to 1 pound every day
Have you heard of the ‘flavor pairing’ method to lose weight?
It is not really the flavor-pairing that loses weight but the ‘weight loss doubling molecule’.
The Japanese call it the weight loss doubling molecule because this molecule found in the female body can help lose weight. Have you heard of overnight weight loss and body transformations? Well, it is something like that.
So, we have a video that has helped women (only women) lose weight quickly.