It is frustrating enough to bring tears when you’re already over 200 pounds trying to lose weight. You have already tried everything without success.
It’s Going To Take Time
You should accept the reality that you’re 30-50 pounds overweight and you need time investment to get the fat off. That will take an equal amount of time to get off the body fat same like you get it, several months of years.
If you want to lose weight you want results now but your body need time to adapt to new behavior and diet changes.
It can take 4-6 weeks of specific behavior to notice anything in the mirror. Do not overburden yourself with new habits because is overwhelming. You should make new lifestyle changes approaching your diet adjustments in phases.
Every phase will become part of your life and in several weeks before moving to the next phase will make the transition seamless and less of a shock.
Diet Phase No. 1 – Healthier Habits
You need to have behavior changes that don’t make substantial changes to the foods you normally eat. It is known as “eating healthier”.
You’re trying to find all the simple, small changes in this phrase that put you on the path to a healthier diet you aren’t still on a diet.
– You should use half butter than usual
– You must eliminate the creamer in coffee.
– You can prepare a healthier snack than usual if you’re a late night snacker.
– You can order your food without cheese when you’re eating out.
– Avoid adding mayonnaise on burgers and sandwiches.
– Drink more water
– Do exercises once a week
Diet Phase No.2 – Diet Content Changes
You can now move forward with more significant changes to your diet content after several weeks of healthier habits. You can focus on content in this phrase.
First staple of a weight loss diet will be adding lean protein and fiber, while removing simple fast digesting carbohydrates. Your body will make changes you’re not even aware of when you integrate those three factors into every meal.
Between meals don’t have hunger cravings because protein and fiber will fill you up. When you remove carbs it has multiple benefits to everyone on a diet:
– Sugar can spike insulin, which influences fat storage
– Elevated insulin also negates the ability to feel full
Remove from your meals as many fast digesting, sugary foods as possible. Twice a week do exercise for 20-30 minutes each session.
Diet Phase No.3 – Begin Calorie Restriction
You have already made significant content changes to every meal. It is a right time to begin calorie restriction to start accelerating fat loss over the next few weeks.
Adopt a more progressive restriction instead of slashing your daily calorie budget to the absolute bare minimum, instead of slashing your daily calorie budget to the absolute bare minimum. You should reduce your total daily calories by 200-300.
You’ll notice several pounds disappeared in several weeks
Why You Stop Losing Weight
Our body has a maintenance calorie range it needs to sustain your current weight.
For instance you have 200 pounds eat 3000-3500 calories each day. If you consistently eat in this calorie range you will not gain or lose weight.
You must start a diet and reduce your calorie range to 2800-3300 which will become your new maintenance calorie range.
If you continue to eat 2800-3300 calories each day you will maintain that weight, without gaining or losing. You won’t resume your weight loss until you lower your calorie range another 200-300 calories.
Your body will adjust, lose a few pounds, and normalize in the new range. Re-adjust your daily calorie intake if you want to lose more.
You’ll also begin exercising three or four times a week during this calorie restriction phase. You can combine calorie restriction with consistent cardio exercises every week your fat loss will begin to accelerate exponentially.
If you’re already over 200 pounds seems overwhelming and trying to lose weight but it’s not insurmountable. Be smart, and plan your changes.