How to Lose Weight if You Weigh 200lbs or More


Trying to lose weight when you’re already over 200 pounds is frustrating enough to bring tears. You see a journey you’ve already tried multiple times without success.

It’s Going To Take Time

When you’re 30-50 pounds overweight it’s important to accept the reality of the time investment needed to get the fat off. It took several months, and often years, to accumulate that much excess body fat and it will likely take an equal amount of time to get it off.

When you have a goal in mind, you want it to happen now. You want to see results, now. This impatience works against you, because of the time it takes for your body to adapt to new behavior and diet changes.


It can take 4-6 weeks of specific behavior to notice anything in the mirror. When you’re on a strict diet, exercising five times a week, not seeing results in the mirror can be frustrating enough to quit.

To compensate for this, you should not overburden yourself with new habits that you’re unlikely to continue because it’s too overwhelming. Instead, ease into your new lifestyle changes approaching your diet adjustments in phases.

Allowing each phase to become part of your life and daily routine over several weeks before moving to the next phase will make the transition seamless and less of a shock.

Diet Phase 1 – Healthier Habits

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