If you’re reading this, then it is safe to say that you’ve probably have failed at many attempts to lose weight—and you’re feeling pretty frustrated.
It is true: knowing how to lose weight if you’re starting from over 200 pounds is tough to learn—but I promise you this—weight loss success is not quite the mystery many many people have made it out to be—it is more about making changes and being consistent over time.
Many women fail because they keep looking for faults with their diets and exercise regimen only—but the biggest problem for many women, including you I bet, is almost certainly a mental one.
When you learn to address this mental issue, all the other factors, including losing plenty of weight will fall into place.
Now, let’s get you on the right track to losing weight. Take the following 5 tips to heart and be consistent with them.
1. Focus on the present
Forget about your old habits and mistakes. You can’t change what’s already happened, so don’t let it worry you or prevent you from improving yourself.
What’s in the past certainly does not prevent you from doing the right things moving forward. So it’s time to quit worrying about your old self, and start focusing on the new you—which is be positive, optimistic, and making the right choices.
2. Leave exercise out of the equation for now
Exercise is important for your health and will aid in weight loss, but when you’re over 200 pounds and first getting started, the most important thing is to get your diet sorted out. The benefits of an hour of cardio can easily be foiled by one cold Frappuccino.
At the beginning, focus your efforts on changing your eating habits. Drink more water, lower your calorie intake, stay away from simple carbs — those are the types of things to focus on at the start.
But don’t get it wrong—this is not a pass to avoid exercise completely. If you’d like to go spend some time on the elliptical or out on a walk, by all means do it! But for now, look at it as extra credit — NOT a required part of passing the weight loss test. Right now, your #1 concern is your eating habits.
3. Know what’s causing your stress
Researchers have for many years linked overeating with stress. Binge eating when you’re constantly worried about something, however small it is, is incredibly common.
Some science behind this—when you are stressed, your body produces a hormone called cortisol, which is known to increase appetite. If you can deal with your stress, your ‘need’ to constantly eat will disappear.
There are plenty of ways to de-stress. You can take a short walk with a friend, your dog or your loved one. You can even read a book, or listen to soothing music. For some, even something as simple as removing yourself from the situation and practicing deep breathing is enough—and if you haven’t guessed it already, the practice of yoga is built upon the premise of deep breathing.
4. Eat plenty of protein
If you currently weigh over 200 pounds, there’s a very high probability you’re not getting enough protein. There are just 4 calories in a gram of protein and protein takes longer for your body to break down and digest.
By concentrating on eating foods high in protein, it’s nearly impossible for you to overeat. Eating 1000 calories worth of potato chips is something most of us have done, but eating 1000 calories of grilled chicken is pretty difficult to do.
Make lean proteins the new staple in your diet. Other than skinless chicken breasts, you can include turkey, tuna, lean ground beef, salmon, and eggs. Eat any of these protein in each and every one of your meal and you’ll have no trouble keeping your calories low enough to shed that weight.
5. Reduce the amount of carb intake
Sweet stuff, as well as any other foods that are high in simple carbs like soda or white bread and pasta cause your body to produce insulin which in turn increases your hunger.
Carbohydrates are a necessary part of a healthy diet, and no one wants to go the rest of their life eating bread-less sandwiches, but you should make an effort to significantly reduce your intake. For the first couple of months, try to keep your daily net carbs under 20g per day.
Net carbs are the total carbohydrates in a food minus its dietary fiber. With the popularity of low carb diets these days, you shouldn’t have any problem finding these on the nutritional label of any type of food you buy.
You should only be worried about your net carb level rather than total carbs, because only net carbs will cause your body’s insulin levels to rise. Stick to lean proteins, veggies, and other low carb foods and you should have no problem avoiding hunger and breaking your sugar addiction.
6. Try this odd “carb trick” that burns up to 1 pound per day
“All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅