How to Lose Weight if I'm Over 300 Pounds

Consider working out in the water if you have overweight to help relieve stress on your joints.
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The health risks of obesity can't be taken lightly, but there are a lot of questions when it comes to losing weight. For example, if you weigh 300 pounds, how many calories should you eat to lose weight? Finding the answer may feel overwhelming, but you don't need a trendy diet to lose the pounds.


Read more:The Ultimate Guide to Fat Loss

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Avoid Crash Dieting

Whether you want to feel better in your skin, reduce the risks to your health or have more energy, you probably want to shed pounds quickly. While this motivation is valid and important, it is vital to avoid crash diets that eliminate who food groups or severely restrict calories.


Physiology & Behavior​, a peer-reviewed journal, published a comprehensive review of weight-loss research in 2013 in which researchers concluded that a combination of factors — including diet fatigue and several biological processes — cause people with obesity to regain weight after going on crash diets.

If you weigh 300 pounds and want to lose weight fast, the fact that so many people regain weight after crash dieting may feel distressing. However, you can still achieve weight loss success without the false hope and misleading promises of trendy diets


An August 2017 study published in the journal ​Obesity​ followed 183 people who had overweight and found that consistency in results led to long-lasting weight loss. That means that just losing 1 or 2 pounds a week consistently is more likely to get you to your goal weight than dropping several pounds suddenly on a crash diet.

Read more:Healthy Ways to Lose Weight Fast


Balance Your Caloric Intake

If you weigh 300 pounds, how many calories should you eat to lose weight? The answer depends on the amount of energy you expend each day. You burn some calories just by being alive, some by going about your daily life and even more if you exercise.

Calorie calculators can help you determine how many calories you burn each day. Once you know how many calories you burn, plan to consume under that number of calories each day. Aim to eat between 500 and 1,000 calories under your daily expenditure for steady weight loss.



If you calculate your current daily allowance and feel shocked by the limit, consider adding exercise into your routine. You may be surprised how much you can burn with even light exercise, such as walking. According to the Calorie Control Council, a person who weighs 300 pounds burns approximately 273 calories by walking briskly for 30 minutes.

Read more:The Best Weight-Loss Exercises You Can Do at Home


Follow Important Food Rules

If you weigh 300 pounds and want to lose weight fast, you may want some tips to help you get a jump start on your weight loss journey. While fad diets typically hurt more than they help, a few simple rules from the Mayo Clinic can help you establish mindful eating habits that can lead to sustained weight loss:

  • Avoid eating in front of computers, televisions, or other screens. This can cut your calories by keeping you from overeating.
  • Try exercising in front of the television.
  • If you feel like snacking, choose fruits and veggies. If you're not hungry enough for a healthy snack, then it's not hunger.
  • Look at the menu and choose a healthy meal before you go out to eat. This method helps you stay on track and avoid giving into temptation.
  • Make a grocery list and stick to it — and don't go shopping when you're hungry and are more likely to impulse-purchase unhealthy foods.



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