I weigh 200 pounds how do I lose weight? Does this sound familiar?
Is this what you are searching for as you try to lose weight and live a healthier life?
First, congratulations! You have made the first step to working towards a healthy life.
Realizing that you want to lose weight and are reading this, it is proof that you are ready to start your weight loss journey.
And, we are here to help you every step of the way!
Is It Bad To Weigh 200 Pounds?
How much weight is bad for you will depend on your BMI.
Generally, the healthiest weight range is where you have a BMI of between 18.5 to 24.9.
On the other hand, if your BMI is between 25 to 29.9, you are highly likely to be overweight.
There are numerous BMI calculators online that you can use to estimate whether you are overweight.
Nevertheless, if you weigh 200 pounds and your height is below 6feet 4 inches, you may suffer from obesity.
How many calories does a 200 pound person need?
For women, experts recommend a daily calorie intake of 2000 and 2500 for men.
Of course, the ideal calorie intake for individuals will depend on age, physical activities, levels of metabolism, medical condition, and others.
The best way to estimate how many calories you need to consume is by multiplying your BMR with a multiplier.
We would also recommend talking to your physician. They will help you with the best calorie intake and a diet plan to meet these requirements.
That said, if you weigh 200 pounds and have a sedentary lifestyle, your target daily calories intake is around 2,200 to 2530.
How long should it take to lose 50 pounds?
Are you looking to lose only 50 pounds? This should take you at least 6 to 12 months, where you will be losing one or two pounds every week.
The number of months will depend on your lifestyle, from the diet to exercise.
While this is a healthy way of losing weight, you can still do it rapidly.
In addition, this will take you a shorter period, less than 6 months.
Read a related post: I Want To Lose Weight But I Can’t Stop Eating
I Weigh 200 Pounds How Do I Lose Weight
1. What’s Your Target?
Yes, you have decided to lose weight, but how much? The first step in this journey is to determine how much weight you want to lose?
Is it 20, 30, 50, or 100? Whatever your ideal weight is, we recommend stating it first before you do anything else.
This way, you will have accountability in your journey.
You can always track how much you lose every week and month to see how far you are from your target weight.
2. Embrace Healthier Diet
Your diet matters a lot when on a weight loss journey. Unfortunately, you will have to train your body over several weeks on what to eat.
Rather than cutting all carbs at once, it is best to do it gradually.
The first phase involves changing your eating habits slowly, without restricting your calorie intake.
For instance, if you eat take-out, you can keep at it. But, you can have your food with no cheese, mayonnaise, or such condiments.
You can still have your coffee but skip the creamer.
Then, start exercising with routines like walking, running, or jumping at least once every week.
Finally, you need to drink more water, at least 3 liters or more daily. This phase should take between one and three weeks.
The second phase should take at least 4 to 8 weeks. This is when you start doing real diet changes.
After the first phase, your body is used to minor changes, and you will not be tempted to go back to unhealthy eating habits.
During this phase, you can still maintain your daily calorie intake but change the contents of your foods.
This is where you start taking more fiber and lean proteins while reducing carbs.
Foods rich in fiber and proteins help in keeping you full for longer, reducing the chances of filling up with snacks in between meals.
You can also increase how often you exercise from once a week to twice or thrice during this phase.
You should also increase the amount of time you exercise to at least 2o to 30 minutes.
You are now ready to go to the next step, phase 3.
This is where you start restricting your calories intake. It will help in accelerating the loss of fat. However, you need to do it gradually.
You can start with a target of about 100 to 200 calories and work your way up over the coming weeks.
3. Include Resistance Training
As you start to lose weight ad work out more, it is time to incorporate resistance training into your workout routines.
Some resistance training routines are push-ups, planks, squats, glute bridges, and lifting weights.
First, these will help you in your weight loss journey by burning more calories.
Second, it will help with the tightening of muscles in areas where you lose weight.
This way, you will reduce the chances of ending up with saggy skin on your stomach, arms, thighs, and other body parts.
4. Are You Getting Enough Sleep?
Are you getting at least 7 to 8 hours of sleep? In fact, the National Sleep Foundation recommends getting 7 to 8 hours of sleep.
Anything more or less than that, and you are sleeping longer or less than required.
Unfortunately, sleeping more or less contributes to weight loss.
So, if you are sleeping for 5 to 6 hours, you are sleeping less and not getting enough sleep.
Consequently, if you sleep for more than 8 hours, you are sleeping too much and not enough. Hard to believe, right?
But it is true and can stand in the way of losing your target weight.
That’s because if you are not getting enough sleep, you are messing with your hunger hormones.
As a result, you end up feeling hungry and eating more than your required dietary need.
Lack of enough sleep will also alleviate stress, leading to adding weight or having trouble shedding the extra weight.
5. Be Patient
Regardless of how many pounds you want to lose, it is best to remain patient.
You will not lose weight in a day or two. The journey will be bumpy, and some days or weeks, you might feel like you are not making headway.
But, if you lose patience and do not keep up with the exercise and diet routines, you will go back to adding more weight.
Are you ready to stop entering I weigh 200 pounds how do I lose weight on every search engine?
The above guide is here to provide you with all the answers.
All you need to do is decide how much weight you want to lose, make a diet plan with healthy meals and have a workout routine.
Do not forget to get enough sleep, 7 to 8 hours every day. Drink a lot of water and stop stressing.
It’s time you find ways to manage your stress level, from work stress to stressing issues at home. Most importantly, you have to be patient in this journey.
Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.
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