11 Weight Loss Tips if You Weigh 200 lbs or More

Affiliate Disclaimer |

If you weigh more than 200 lbs then these weight loss tips can really help you out. Apart from exercising, there are few things you can do every day to maximize your results and lose weight faster

Exercising everyday is simply not enough if you are overweight

Losing more than 60+ lbs will require you to make changes in your lifestyle as well as your diet. So that not only you are able to lose weight but you are slowly moving towards a new version of yourself

Changes that propel you forward in your weight loss journey. From a sedentary lifestyle to a much more athletic one. As an adult, you have a limit to how hard you can work out every day because apart from the gym there are other aspects to your life

You have to take care of your career, family. Being fit is not the only goal, you want to enjoy your life and that’s why you want to be fit

So, if you spend every day 4-5 hours in the gym training and rest of your time counting calories then how are you going to enjoy your life?

These tips will help you transform your lifestyle and mindset so that it becomes easier for you to lose weight even if you weigh over 200 lbs

Remember, Obesity accounts for about 18% of all deaths in the United States. So, it’s better to be safe than sorry

So, here are 15 weight loss tips to lose weight

1. Major Lifestyle Changes are Must

Working out in the gym for 2 hours is useless if you spend the rest of the day on your desk. You keep on gaining weight due to poor lifestyle choices and you don’t even realize it

By making your lifestyle athletic you will lose more weight then you possibly can with exercising

Moreover, you will be less prone to weight gain and it will require zero effort from your side to maintain it

There are studies that prove exercising play only a minor role in weight loss

I Have lost weight a couple of times but every time when I stopped training and dieting, I gained it right back again. That’s when I decided to stop going to the gym and find a way to lose weight such that

I don’t have to spend 2-3 hours in the gym every day to be fit. I personally don’t like going to the gym. That’s when I came to know about the concept of lifestyle alteration


Lifestyle alteration is simply a way to live more athletically every day. This is achieved by developing good habits and following them

Habits that you yourself admire and enjoy. For instance, playing tennis for 1-2 hours is fun for me at least because I like tennis. When I was overweight playing tennis was partially hard

But know after 1 year. I feel like a pro and the best part is unlike going to the gym I can’t even wait to play tennis every day even if I am tired

So here are 5 ways you have to alter your lifestyle

Remember weight loss = 25% Training + 75% Nutrition

Proper sleep cycle

The first step involves developing a proper sleep cycle. You may not know but sleep deprivation as well as oversleeping affect our weight. You become more prone to gaining weight if you are sleep deprived

So, you have to sleep for at least 7 hours and no more than 8 hours every day. But still, ensure that you wake up every day at 5:00 am

Waking up 5:00 am is not going to help you in losing weight. But Waking up early is going to prepare you for the rest of the day perfectly

I can’t even stretch enough the importance of waking up early

If you wake up early every day for the next 6 months, I am sure you will be in your best shape. Waking up early will give you time and energy you need to spend on yourself

Go to bed at 9:00 pm-10:00 pm and wake up at 5:00 am

Morning Jog

This is the second habit you need to develop. After waking up at 5:00 am you will have more than enough time every day to jog

I like to meditate and focus on my goals after I wake up. Then I jog for at least 2 hours. In the first month jog for 1 hour only and then slowly increase the time as you get used to it

Now after 1 year of jogging every day. For me, nothing is more enjoyable than a morning jog. Jogging for 30 minutes burn around 280-520 calories

You are going to jog for at least 1 hour which means you can burn up to 1000 calories and you haven’t even had your breakfast


Third lifestyle habit you need to inculcate is swimming/dancing every day

A 155-pounds person will burn on average 500+ calories swimming freestyle in an hour. Swimming for at least half-hour every day can help you in burning a lot of calories

Moreover, swimming will tone your muscles, increase your overall endurance, improve your cardiovascular fitness

I recommend you to swim in the noontime. If you don’t have access to a swimming pool, you can also take dance lessons. A 125 pounds person will burn around 5.5 calories per minute dancing

This way you will get good at dancing and lose weight at the same time

It may not seem important for you to inculcate this habit, but you have to understand that you are overweight and losing weight when you are over 200 lbs require desperate actions



Even when I was overweight playing tennis was not something I did every day to lose weight rather I was trying to refine my skills

I love tennis and I enjoy every second I spend practicing it

If there is any outdoor sport you like, now is the time for you to start practicing it. Since you love it, you will always have the energy to practice it

It can be any sport. Practicing a sport is what makes your lifestyle truly athletic. If you don’t know which sport you love, then you can just start playing tennis like me


The last addition to your current lifestyle is hiking. Hiking is a great way to push yourself beyond your limits and burn calories at the same time

I recommend you to go for a hiking trip ones a month at the very least. Hiking burns more calories than walking and has more benefits

Hiking will improve your:

  1. Cardiovascular fitness
  2. Increase your bone density
  3. Strengthen your core
  4. Help you in losing weight
  5. Build leg muscles

Moreover, Hiking will help you move beyond your comfort zone and experience nature in a new way

With these 5 Lifestyle changes, you will be able to take control of your life. Now you are not just drifting through life but actively choosing your goals and action every single day

2. Skipping Meal is Not Good Enough

Skipping meals is not going to get you anywhere. If you think by skipping a meal you will be able to lose more weight then you are wrong

Skipping meals slows down your overall metabolism which results in weight gain. When you skip a meal or two, your body goes into survival mode

As a result, your body starts to crave more food. Most of the times, overeating is the result of skipping meals

So, If you want to cut down calories by avoiding them then try zero-calorie foods. Zero-calorie foods are low in calories and high in micronutrients

Consuming zero-calorie foods will curb your appetite and fuel your body with the required amount of macronutrients

Most of the time, people who try to lose weight develop nutrient deficiencies which limit their overall results. For instance, deficiency of vitamin B12 makes you feel weak and tired

Avoid skipping meals to avoid nutrient deficiencies or consume zero calorie foods such as apricots, watermelon, apples, cucumber, and broccoli


3. No Protein, No Weight Loss

If you want to lose weight then you should consider increasing your overall protein intake as Consuming meals high in protein will reduce your overall appetite, boost your metabolism, and help you in building muscles

Protein also reduces the level of ghrelin (the hunger hormone), boosts the level of cholecystokinin, GLP-1, and peptide YY (appetite-reducing hormones)

As a result, you consume fewer calories and feel full for a longer duration of time. Moreover, you build muscles and lose weight

4. Your Diet is Insufficient

How you fuel yourself will inevitably determine how you look. No matter how much you change your lifestyle, if your diet is all about McDonald’s then you are not going to lose weight

Your Diet is insufficient because:

  1. You are overweight
  2. You are not losing any weight
  3. You keep gaining weight
  4. Your diet is filled with a lot of calories
  5. You are not able to burn excess calories every day
  6. You are unable to track your calorie intake
  7. Your diet makes it impossible for you to cut down calories
  8. Your diet doesn’t contain the proper amount of macronutrients

In order to maintain weight, it’s very important that you consume a balanced diet but since you are overweight, you need to consume a diet that strictly promotes weight loss

A balanced diet is not going to help you. Rather you should consider following a weight-loss-friendly diet such as the keto diet. Keto diet is a Low carb diet with a moderate amount of proteins and Lots of fat

A Lot of Studies have been done which verify the effectiveness of the keto diet. By following the keto diet literally, anyone can lose weight

I am a foodie and I have a weird obsession with things that I know are not good for me. So, whenever I gain weight I shift back to the keto diet

The diet works by depleting the body of its sugar reserves which results in the breakdown of fats for energy. Molecules called ketones are formed in the body as fuel. When the body burns fat, it results in weight loss

For keto diet to work the body needs to get into ketosis. In order to get into ketosis its very important to consume food in a particular quantity

Effectiveness of Keto Diet Depends upon the Quantity. You need to consume 5% carbs, 20% protein, and 75% fat every day on average

Beginners most often follow keto diet and make mistakes while preparing meals which results in nutrient deficiencies and side effects

For the keto diet to work it needs to be tailored according to a person’s need. You can contact a dietician to help you with the keto diet but if you are like me and you don’t want to waste time, then you can get a custom keto diet plan from here

With this diet plan, you will have no problem with counting calories and preparing meals. Moreover, the meals mentioned in the plan will be tailored to the exact amount of macronutrients you need every day

I was able to lose around 20 lbs in a month with the help of the keto diet. It’s much easier to lose weight with a proper diet plan


5. Water is Your Friend

Consuming water half an hour before a meal will significantly reduce your appetite. Not only that drinking water can boost your metabolism by 30% for 1-1.5 hours. 50% of US adults who try to lose weight increase their overall water intake

So drink some water before a meal and keep your self hydrated throughout the day to reduce your appetite and lose weight

6. Your Gut Needs Help

Your gut contains billions of bacteria. These gut bacteria communicate with your immune system, affect how different foods are digested, and even produce certain chemicals to make you feel full

As a result your weight is also affected by your gut

A recent study found out that the ratio of two types of bacteria namely, Prevotella and Bacteroidetes in your intestine can determine how much weight you lose

If you weigh 200 lbs or more chances are that you have a leaky gut which is effecting how food is processed in your body

By eliminating certain foods (sugary foods, processed foods, artificial sweeteners) and taking a good probiotics supplement gut health can be restored

Here are Few signs that you have an unhealthy gut:

  1. Periodic stomach disturbances like bloating, gas, constipation, heartburn
  2. Gaining or losing weight unintentionally
  3. Constant fatigue
  4. Inability to digest certain foods

7. Prioritize your Health

Is losing weight your top priority? If not, then chances are your journey is going to be tough. Just because you want to lose weight doesn’t mean that you will be able to lose weight

You have to prioritize your health above everything that prevents you from losing weight. You have to change your lifestyle, your diet and stay consistent no matter how hard it gets for you

You have to prepare yourself mentally for the changes

Remember if you stay consistent, you will achieve it

The only way you can lose is if you quit in between

8. Consistency is the Key

Suppose you change your lifestyle and diet from today onwards. Then in the near future, you will lose weight. Even if you make mistakes along the way. It won’t change the fact that you are slowly transforming yourself

The only way you will not reach your goal is if you quit in between. Otherwise, you will achieve your goal if you stay consistent. This is common sense. The only thing you need to do is stick to the lifestyle and diet

Follow it every single day at least for 1 year and you will succeed

9. Be with motivation

Your journey will get harder if you stay around negative people. People who demotivate you. Being with them will only make you weak mentally. Do yourself a favor and avoid negative people during your transformation journey

Be with people who can help you in building the best version of yourself. A single unfocused day can make you quit in between. Keep yourself focused on your goal. Remember it will be much easier for you to keep yourself on track around people who genuinely care for you

woman performing meditation

10. Meditation is So Underrated

If you find it difficult to stay focused and motivated throughout the day then you should try meditation. Meditating for just 7 minutes in the morning will help you

  1. In reducing your overall stress
  2. Improve your focus
  3. Gain emotional stability
  4. Decrease your blood pressure

If you have never meditated before then I would highly recommend you to start meditating from this day onwards. Meditating every day will help you in gaining emotional as well as mental clarity

11. Small Victories?

In the beginning, you will lack motivation and energy to push yourself forward. But slowly and surely you will start to notice a change in your physique. You will realize the power of consistency and effort

You will understand that anything is possible if you are willing enough. Those small victories you are unsure about will pile up, Helping you in reaching your goal

P.S. If you enjoyed this article on 11 weight loss tips to lose weight, feel free to leave a question down below in the comment section

Moreover, subscribe to our newsletter for more articles

This Post May Contain Affiliate Links, Meaning I Get a Commission If You Decide to Make a Purchase Through My Links, At No Cost to You. Please Read My Affiliate Disclaimer For More Info.

The following two tabs change content below.


Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

Leave a Comment