Do you weigh 200 pounds or more and are looking for the best ways to lose weight effortlessly?
It is possible to lose that excess weight, but you will need to put in some effort.
In the next few paragraphs, you will discover 12 effortless ways to lose weight if you weigh 200 pounds or more.
How to Lose Weight if You Weigh 200 Pounds or More
1. Reduce Intake of Simple Carbs
The first step you should take in your quest to losing weight is to reduce starch and sugar intake.
Pasta, bread, potatoes, etc. should be eliminated from your diet at once. Starch and sugar could increase hunger. Additionally, avoiding them could minimize your appetite appreciatively.
A study carried out in 2012 showed how some individuals on a low-carb diet burned 300 additional calories while resting. The study involved 21 obese and overweight young adults recruited via postings and newspaper adverts. And it was conducted at Brigham and Women’s Hospital, Boston and Children’s Hospital Boston, Massachusetts.
Participants were allowed to follow a run-in diet which led to 10%-14% weight loss. Then, they consumed a low-glycemic index diet, an isocaloric low-fat diet, and incredibly low-carbohydrate diet over four weeks.
The results showed that isocaloric feeding led to a decrease in total energy expenditure and resting energy expenditure significantly.
2. Eat only when you’re Hungry
It’s vital to control hunger if you want to lose weight. Many people make the common mistake of skimping on fats after cutting back on carbs.
But these people fail to remember that both fat and carbs are two primary sources of energy for the body. There is no way you can eliminate both sources of energy at the same time. The human body needs one or the other to thrive.
If you avoid both fat and carbs, the outcome will be fatigue, hunger, and severe cravings.
Soon enough, people who take this path eventually give up and submit to food cravings. The best way to avoid this occurrence is to eat as much natural fat as you can until you are satisfied.
Sources of natural fat include:
- Fatty fish
- Olive oil
Doing this while you follow a low-carb diet will result in your body using up the fat as fuel. This happens because the levels of the fat-storing hormone – i.e., insulin – will be lowered significantly. Consequently, you will become a fat-burning machine and end up losing excess weight without starvation.
3. Stop Drinking Beer
Beer can shut down the burning of fat because it contains carbs that are rapidly digested. This is the primary reason for the “beer belly” term that is bandied about. But if you must consume an alcoholic beverage, then go for:
- Dry champagne
- Wine, i.e., dry white or red
- Cognac, whiskey, vodka (not the sweetened variety)
Avoid all sweetened cocktails altogether and stick to soda water, vodka or lime. These drinks barely contain any carbohydrates or sugar which makes them much better than beer. Then again, large amounts of alcohol may slow down weight loss, so moderation remains crucial.
4. Eat more Fat, Protein, and Vegetables
Each meal you consume should include a fat source, a protein source as well as a vegetable source. Structure meals this way, and your carb intake will be within the recommended range of 20-50 grams each day.
- Olive oil
- Avocado oil
- Coconut oil
- Eggs: Whole eggs
- Meat: Chicken, pork, beef, etc.
- Seafood/Fish: Shrimp, trout, etc.
- Swiss chard
Meat and vegetable-based diet contain all the essential minerals, vitamins, and fiber you require for sound health.
5. Cut Down on Added or Refined Sugar
People consume far too much sugar, which is one of the worst ingredients in modern-day diets. Sugar – along with high-fructose corn syrup – consumption can significantly increase the risks of obesity. It has also been strongly associated with conditions such as heart disease, type 2 diabetes, etc.
A study which was performed among different classes of women in the Nurses’ Health Study II had some exciting outcomes. The research was done to find out the link between sugar consumption and diabetes along with weight gain.
The result indicated that those who followed stable consumption patterns did not gain any weight. But those who increased the consumption of sugar-sweetened soft drinks experienced massive weight gain.
6. Drink Lots of Water, especially Before Meals
Drink lots of water before meals as it can help in boosting metabolism – up to 24-30% – significantly. This occurs over 1-1.5 hours, thus helping you to burn off some calories as well.
One study indicated that drinking 17 ounces of water no less than 30 minutes before meals help dieters to eat less. This culminates in fewer calories and the loss of 44% more weight compared to those who didn’t drink water.
7. Drink Black Coffee More Often
High-quality black coffee is loaded with antioxidants which provide numerous health benefits. A study showed that caffeine in coffee could boost up metabolism by 3-11% while increasing fat-burning by 10-29%.
Twelve young, healthy male volunteers agreed to participate in a randomized study in which they drank 150 ml decaffeinated coffee. The decaffeinated coffee was of two parts: one had 200 mg added caffeine while the other did not. Their resting metabolic rates, internal temperature, and skin temperature were measured in the fasting state up to 3 hours after drinking coffee.
After coffee consumption, there was an increase in their metabolic rates. This was maintained throughout the three hours it took for measurements to be taken.
Do not add sweeteners or sugar which may negate the benefits.
8. Eat Spicy Foods
Peppers – e.g., chili – contain capsaicin which is a spicy compound that can reduce appetite while boosting metabolism. But some individuals may develop tolerance to the influence of capsaicin after a while. This could severely limit its permanent effectiveness.
9. Undertake Intermittent Fasting
Intermittent fasting is gaining popularity by the day. It involves cycling between periods of fasting and eating.
According to a few temporary studies, intermittent fasting can enhance weight loss. It can also reduce the loss of muscle mass, usually linked to low-calorie diets. But more research needs to be carried out to substantiate these claims.
10. Use Small Plates
Use small plates when you eat as it can automatically help you to eat fewer calories. The plate-size effect, however, appears not to affect everyone, except overweight individuals.
11. Use Probiotic Supplements
Probiotic supplements contain bacteria which help in reducing fat mass according to a few clinical studies. The bacteria that does this job belongs to the Lactobacillus subfamily.
But this does not apply to all Lactobacillus species; a few of them – e.g., L. acidophilus, etc. – have been associated with weight gain.
12. Get Good Sleep
Many people underrate sleep, though it is as important as exercising and eating healthy.
Poor sleep, according to studies, significantly increases the risk factors of obesity. Increased risk of obesity in adults (55%) and children (89%) has been linked extensively to poor sleep.
If you weigh 200 pounds or more, these tips will help you reach your weight goal. And if you want to lose weight without giving up your favorite foods, follow this rapid fat loss plan.