How to Lose Weight if You Weigh 200 lbs or More

It could probably bring tears to your eyes just to reflect on it, but let’s start this article off on the right foot:

The Past Does Not Matter. Only the Present.

How to Lose Weight if You Weight 200 lbs or More | Weight Loss at 200 lbs | Diet Challengeif You Weigh 200 lbs |

From previous clients, we have noticed an immense amount of emotional pain associated with this kind of weight gain.  Here is the truth.

The only thing that matters is the present.  Yes, there is a lot of blaming one could do to themselves and others, but what would that change?

Simply focus on the present.

  • Where you are going in your life…
  • What you have left to accomplish…
  • The things you have left to see and the experiences you have left to live…

It’s the only thing you have any power over anyway! 🙂

It’s going to take time, but it’s far from impossible.  

As with pretty much every good thing in this life, the transformation won’t happen overnight.  It may take a year or more to lose the weight.

That’s ok.

A year will fly by just like last year and the year before that.  And at this time next year, you can be in a happier and healthier place than you could have ever imagined (ONEderland – What our clients say when they never have to see 200+ on the scale again)!

And if you follow these 7 steps, you will get fast results and be on the right track every step of the way…

1. Do NOT exercise.

What??? Is that a typo???

Nope.  Exercise actually plays a minor role in weight loss.

In fact, a recent study done by Current Biology took 322 adults from 5 different countries through a calorie reduction weight loss program.  They split the groups between those that did exercise and those that did not.

Shockingly enough, adding in exercise did not play ANY major role in calories burned or weight lost.  And for those that saw changes, they were minor at best.

So save your willpower for what really matters: WHAT YOU ARE EATING.

Focus 100% of your efforts into what you eat.

Exercising will unnecessarily stress the joints, cause cravings, and is too much of a risk at 200+ pounds.  It’s also not worth the willpower at the beginning of long weight loss journey.

You can still do things like go on daily walks and spend time outdoors, but hopping into a strenuous workout routine will lower the chances of long-term success at this size.

Only once you have established healthy eating habits and gotten consistency over your diet should you then add in exercise.

2. Do NOT obsess over calories.

don't focus on calories if you need to lose weight and weigh over 200 lbs

Another VITAL mistake most people make at 200+ pounds is focusing on calories.

Here’s why this is a mistake. It VERY likely that the body’s hormones are severely damaged with the excess fat.

High cortisol, excess estrogen, critically low testosterone, insulin resistance, and MANY others are likely affecting you.

So when you do count calories, the weight won’t drop fast enough. Sometimes it won’t budge at all.

Dieting at this stage is a much different process than for some fit 20-something who works out every day and counts calories!  Focus on NOURISHING the body (more details below).

3. Do NOT do the “small changes” approach.

Most of the articles you read about this topic are horrendously mistaken.  They suggest a lot of minor changes.  Obviously, this leads to minor results.

According to the latest science, militant diets win out vs. standard diets. Those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.

Therefore, losing weight fast will better impact you in both the short-term and the long-term.  The most effective thing you can do is actually a cold turkey approach.

Losing weight FAST will motivate you to lose more. 
It gives you momentum. 
It puts the sails at your front and the wind at your back.

And you need some weight loss wins at your back to keep moving forward!

4. Heal your digestive tract.

heal your gut to lose weight if you weigh 200 lbs or more

The overload of foods has likely damaged the body’s gut bacteria and ability to properly absorb nutrients.  So when you do eat healthily, the body isn’t even processing those foods properly.

The good news?  Healing the digestive tract is easy.

Consume apple cider vinegar and make sure to take a good probiotics supplement daily. The body has healthy gut bacteria that will help to heal the flora and improve the way you consume food.

5. Learn to fall in love with high-quality protein.

One fact that is true for almost EVERYONE at 200+ pounds is that they are NEVER getting enough high-quality protein.

If they were, overeating would be nearly impossible.  You would be too full from the protein and satisfied to eat more of the bad things.

I dare you to try it.  Try to eat 200 grams of the protein listed below, and see what happens.  You won’t be able to do it because the body will be STUFFEDand still way under calorie intake.

You must eat foods like lean chicken breasts, salmon, whole eggs, and grass-fed beef at EVERY meal.

6. Do a month-long carbohydrate detox.

chicken and vegetables detox

This goes hand-in-hand with the hormonal problems the body experiences at this weight, especially with insulin.

The chances the body is insulin-resistant at this level is 90%+.

Cut out carbohydrates for this time period to a bare minimum.

This is also EXACTLY why our 21-Day Graderoy’s Fat Loss starts out with a carbohydrate detox.  The body needs a break from the excessive consumption to truly reset.

7. Drink lemon water EVERY MORNING.

Another great idea is drinking warm lemon water every morning.  This works for a variety of reasons and is one of the easiest “healthy habits” to establish. This drink provides crucial nutrients for the body and is EASY to do.  Just make sure to use a real lemon and not lemon juice from concentrate.

Simply squeeze 1/2 of a lemon into a cup of warm water in the morning, and make sure to drink it through a straw if possible to prevent the erosion of tooth enamel.

8. Start your weight loss journey off RIGHT.

If this article hit home for you, our 21-Day Graderoy’s Fat Loss really is the best place to start your weight loss journey. Our clients lose an average of 10-21 pounds in 21 days and absolutely love the program!

But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.

We have over 2,000 clients in our private support group going through the Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!

Here is what one of our clients, LouLou, who has lost over 50.8 lbs with our 21-Day Fat Loss Challenge, had to say in our private community group about her experience:

 loulou 21-day testimonial avocadu

If you are 200+ pounds and ready to make a big and PERMANENT change in your life, this is the ONLY place you should start.  The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.

The concepts that we teach will help you make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”

You can click here to get started with YOUR 21-Day Fat Loss Challenge today!

Please leave a comment below if you enjoyed this article on how to lose weight if you weigh 200 lbs or more or if have any questions!

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