How to simply lose weight if you weigh 200 lbs or more

 

simple tips for natural weight loss. Not easy.

At my highest weight, I weighed 245 pounds. i used to be 14-years-old. I lost right down to 170 by senior year.

Then I regained tons of weight during my first few years of school and went copy to 235-lbs just 10 pounds shy of my heaviest.

These are the steps I took to urge into “onederland” at around 198 until I lost even more burden to 170.

They’re simple steps, but won't be as easy to figure them initially .

But before i buy into the steps, I’ve need to share what I learned about weight gain you would possibly find helpful.

What causes weight gain and why can we get fat

I’ve tried many times to reduce , but on reflection I didn’t really lose the load until I learned why we get fat to start with.

I read a book called “Why We Get Fat” by Gary Toubes. therein book, I learned what causes weight gain and the way fat storage actually worked.

Well children, it’s not because we eat an excessive amount of and don’t do enough exercising. Those so aren’t the explanations and are literally symptoms of the basis causes of weight gain.

According to Toubes’ years of journalistic investigation into the food industry and therefore the science that dictates government regulated nutrition advice, the rationale we get fat is because the foods are shit.

Ok, he didn’t say it like that, but that’s basically how I summed it up. lol The foods we’ve been led to believe are safe are literally making us sick AND fat.

It is these foods that make us too “lazy” to workout and it's these foods that cause us to overeat them.

They make us “lazy” because they don’t have sufficient nutrients and that they cause us to overeat them because they’re actually manufactured for over-consumption and lack nutrients.

Even once you line up the timeline of the increasing popularity of highly processed foods with the timeline of the increasing percentage of obese and diabetic people, they directly correlate.

As companies started manufacturing more foods, and Americans started depending more upon these manufactured foods, people began to get sicker and fatter.

Check out his full lecture here where he details how these foods have damaged our health.

So why do these foods make us too “lazy” to workout and hungrier than we’re alleged to be?

They’re manufactured to be over consumed and aren’t really “life” giving foods.

Evolutionarily, humans are alleged to store fat.

Fat may be a good thing to store and it's why we’ve been ready to survive for many thousands of years without refrigerating our foods. it's what our bodies (intelligently) neutralize case of starvation. And before food was readily available, humans did actually experience periods of famine.

But today, we don’t experience any famine. Our bodies are hit with cues to feast and store all the time. Without the famine, we don’t learn to burn what’s on us and that we get fatter.

And did you recognize an individual that's morbidly obese is really experiencing starvation at the nutritional level?

Food that's stored is food that isn’t being utilized for nutrients.

Again, inspect Gary Toubes’ ‘Why We Get Fat’. That’s your homework if you haven’t read/listened thereto already. inspect the lecture on YouTube also .

Once I learned why we humans get fat and which foods cause weight gain, it had been pretty easy to work out which foods to run faraway from if I wanted to start out seeing substantial weight loss.

Those foods are highly processed, factory manufactured foods, sugars and flours included.

So now that we’ve went over why we gain weight and obtain fat, let’s jump into the primary thing I did to actually start losing weight.

Start with a mindset shift

This is something I wish I did FIRST.

I gained weight I lost because I didn’t change my mindset and fell back to old habits and beliefs that attributed to my weight gain.

Although highly processed, manufactured foods cause weight gain, it's still our mindsets that are at the basis of why we consume those foods and produce other unhealthy habits that attribute to weight gain and other health issues.

Our mindsets (self-images) dictate everything from what proportion we weigh to if we get annoyed once we get stop in traffic. It’s deep.

For example, let’s break down my mindset that attributed to me weighing 245-lbs.

I’ve been raised on these foods like many other Americans. My parents thought they were spoiling me with these foods. My brother and that i were rewarded with nutriment weekly and ate breakfast at a restaurant every weekend.

I grew up with all the newest snacks and when the youngsters wanted frozen dessert sandwiches or those fancy frozen dessert cones, they knew to ask my parents which we had it all.

And when family celebrated, we ate and ate tons . We came together to eat all kinds of tasty foods. Terrible for our health, but super delicious.

Those unhealthy foods, to my mindset, are related to reward, good times, celebration, and self-spoiling.

Although I had the knowledge to try to to better, i used to be still carrying the mindset that I could “spoil” and “treat” myself with foods that were damaging and that i later discovered were addictive to me.

Because of this mindset, i used to be hindering, slowing, and in many cases reversing my work whenever a celebration happened, I went out with friends, or was invited to travel.

Add all that up, and that i wasn’t eating healthy but a few of weeks approximately out of the month. Which isn’t enough time to actually see the load loss results I wanted. and that i actually gained weight.

Our mindsets are repeatedly why we don’t stick with our diets and why we’re not losing weight. we all know what the do, but we don’t know why we’re not doing it.

That’s our mindset.

Changing your mindset to at least one that's more conducive to having a healthy weight is how you start to develop a pattern of thoughts, ideas, and beliefs which will support weight loss and make healthy choices easier to form .

After you’ve taken care of your mindset, subsequent steps are going to be much easier to implement and stick with for lasting results.

Begin by eliminating highly processed foods

Now that I’ve laid the inspiration , let’s get into the grit shall we?

Eliminate all highly processed foods from your diet. All. Of. Them.

For my weight loss journey from 245 pounds, this was the only to implement to start out seeing some serious weight move. It wasn’t the simplest , but definitely the only in getting results.

Some would argue that you simply don’t need to remove these foods from your diet to ascertain weight loss. They’ll say just watch your calories, treat yourself only occasionally and carefully , and workout harder.

But from experience, and from what I’ve been learning about the load gain highly processed foods cause, i do know it’s actually best to eliminate these foods completely.

Especially if you’re susceptible to binge eating behaviors, compulsive eating, emotional eating, and addictive behaviors around food.

These foods are manufactured to be over consumed and addictive. Trying to reduce by simply eating them carefully and watching your calories is an uphill battle and introduces more struggle than it’s worth.

I’ve seen people reduce doing that, but in knowing what these foods do and have done, I tell people it’s better to get rid of them completely.

It might take a mindset shift to not feel restricted and as if there’s “nothing” you'll eat now, but once you stop eating those foods you’ll start to find out the way to eat real foods.

When I was forced to find out the way to eat and cook real foods, I learned about all kinds of bomb, super tasty healthy meal combinations I could use to truly reduce .

To begin eliminating highly processed foods, start together with your house. (Duh right?)

Then during your next grocery trip, shop the parameter of the grocery and skip the aisles. meaning getting groceries from the important foods sections of the shop.

If it wasn’t grown or raised, don’t pip out . Minus the flours and sugars. Those were technically grown too, but the refinement process makes them yucky for weight loss. Trust me.

Quit Drinking Your Calories

It is highly likely if you’ve removed all highly processed foods, you’ve also removed sugary sodas, juice and drinks.

But if not, do that!

Quit drinking anything that has quite 0 to 1 calories.

The only exception to the present rule is homemade smoothies and juices and perhaps healthy juices or smoothies you’ve purchased that you simply KNOW are natural, whole, and without sugar.

Drinking your calories may be a super easy thanks to gain weight because you don’t get full within the same way as if you were to eat those calories. you really could be consuming far more calories in liquid than you’re conscious of because it’s very easy to drink tons .

I remember just one occasion I sat and had 8 full glasses of Coco Cola. That was likely 200+ calories a glass. On top of these 8 glasses, I had a full meal at the restaurant and dessert.

Girl, I probably easily consumed on the brink of 5,000 calories with hell of these calories coming from the coke.

I just kept drinking and it had been very easy on behalf of me to try to to that because it is typically easy for anyone to drink many sugary soda or juices.

Mind you we sleep in a society that creates big gulps and soda cups large enough to double as garbage cans. We’ve definitely got a thing with drinking many calories.

I definitely say hand over the sugary drinks from where ever you get them.

Drink water, soda water , sugarless, flavored soda water , teas, and homemade (or natural, no sugar added) juices and smoothies instead.

That’ll remove many extra calories and sugars from your diet.

Start eating 3 meals each day and practicing meal prep

You’ve may need heard that eating 6 small meals each day will keep your metabolism high and assist you lose more weight. That 3 meals and three snacks each day will keep you from experiencing starvation and holding on to weight.

Yea, I’ve heard that too and therefore the struggle to stay thereto was real. Not only was I always feeling hungry, but carrying around 3 meals and three snacks was a hassle I later learned wasn’t necessary and was actually counterproductive to weight loss.

Why counterproductive? Because fat isn’t utilized when insulin is being raised. Everytime you eat, your insulin is raised. So 6 times each day , i used to be raising my insulin to where I couldn’t really burn body fat.

It was also counterproductive because it never got me to some extent to where I didn’t feel hunger and cravings. I looked forward to every and each meal and by the top of my 6th meal, i used to be hoping I had more to eat. That was rough and a fight with will power.

Then I learned the sweetness and benefits of eating nutrient dense, whole, real foods. Better yet, I experienced the sweetness and benefits of that specialize in eating real foods.

See, once I started that specialize in eating real, nutrient dense foods and getting enough protein and fat for my needs, i ended needing the maximum amount food. i ended being as hungry and cravings started being manageable enough on behalf of me to ignore them.

I went from barely having the ability to travel a few of hours without eating to forgetting to eat sometimes. Like, I actually forget to eat sometimes and need to ask myself why am I beginning to feel hungry. I start feeling hungry and think “wait, did I eat today?”

That’s a visit for somebody like me that wont to believe food so often that I’d need to eat something with great care I can revisit to that specialize in the task at hand. it had been that deep.

Once I locked within the real foods, I started getting serious about the meal prep.

Meal prep is like automating healthy eating. It’s like making healthy eating very easy throughout the week, you’re only excuse for not eating healthy is because you didn’t eat what you prepped.

And I DEDICATED myself to meal prep each and each week with no weeks off.

To start eating 3 meals each day and meal prepping, don’t fuss over the specifics of macros and calories just yet. specialise in eating real, nutrient dense foods until you’re satisfied.

What I did once I first implemented this practice, was eat all real foods I enjoy and kept it to eating a serving of eat food. Like, I’d have a sweet potato, a chicken thigh, quinoa then some steamed broccoli with butter. If it wasn’t enough food, I’d add more to require with me.

The goal is to urge into the habit of eat real foods and allowing those foods to manage your cravings and appetite. stick with real foods and that they will help and make weight loss much easier than if you’re eating 6, low-fat meals each day .

Stick to 3 meals each day , cut out snacking, and meal prep weekly and your appetite can get so regulated that you simply actually start to naturally skip meals because you’re simply not hungry. Lowering your calories comes naturally because your body is learning to possess a healthy appetite and burn the fat it’s already stored.

Trust the method .

Practice no-night-eating

For as far back as I can remember, I’ve heard that night eating causes weight gain.

I tried eating in the dark because tons of intermittent fasting peeps speak on skipping breakfast and eating late. i attempted that and my stomach was in pain each morning and therefore the weight loss wasn’t that great either.

Before paying these intermittent fasting gurus any mind, i used to be not eating past 4pm. This made implementing intermittent fasting super easy and therefore the weight appeared to fall off in my sleep.

The way I know it , while we sleep our bodies are rejuvenating and healing. If we attend bed with food in our tummies, our bodies need to use the energy it’ll fancy heal and rejuvenate so as to digest food.

Going to bed fed lowers the standard of sleep, screws with the biological time , lowers the standard of digestion, and causes digestive issues.

When I started getting to bed on an empty stomach, my stomach felt far better and that i awakened feeling better rested.

To give this tip a try, don’t eat any food after 4 pm and confirm to only drink water, fruitless herb tea , and decaffeinated teas. Don’t consume any calories after 4 pm.

Or, if you attend bed later than most, confirm to offer yourself 2+ hours to digest food before bed.

Once your body gets wont to eating 3 meals each day , not eating in the dark will get easier.

Try to eliminate cheat days, but if you are doing , cheat monthly rather than weekly

Cheat days had me tousled . Maybe they’ll be “nicer” to you, but they weren't my friend and admittedly still aren’t.

If I even have a cheat day, my mind can easily slip into justifying having a cheat weekend which has snowballed into cheat weeks and months on several occasions. and since i do know this about myself, I practice no-cheats the maximum amount as possible.

Also, cheat days does hamper the healing from irregular appetite and crazy cravings. once you remove all highly processed foods for an extended period of your time , you stop introducing the foods that created the increased hunger and crazy appetite to start with.

You give the body time to detox from all the sugars and addictive foods.

And if you’re susceptible to food addiction, binge eating, or the other disorder that causes you to check out of control with food, it’s actually better to chop out cheat days completely unless these cheat days are real foods that are just off of what you ready .

I had to simply accept this myself and yes, it had been a tough pill to swallow. It’s hard to possess to find out to measure without what I’ve spent an honest chunk of my life depending upon. I had to find out the way to eat and the way to acknowledge how these foods hindered my health rather than that specialize in how these foods tasted.

I also had to find out to know that these foods are manufactured to taste good, be over consumed, and addictive. So my attachment to those foods also are manufactured and since that attachment is harmful to my health, it’s time to allow them to go.

Consider eliminating cheat days to offer your body time to detox and obtain over the consequences of highly processed foods. If you think that you'll handle a cheat day, cheat monthly rather than weekly to offer your body the time to heal.