If you’ve tried countless diets and exercise routines and still haven’t seen results, you’re not alone. Weight loss after 150 lbs—especially for women—requires more than just willpower or cutting calories. It demands a smarter, more holistic approach rooted in understanding your hormones, gut health, emotional wellbeing, and body mechanics.
In this guide, we’ll explore why traditional advice may not be working for you, and what actually helps when you’re over 150 lbs or more.
1. Why Traditional Workouts May Be Making It Harder
Contrary to popular belief, high-intensity workouts aren’t always ideal when you’re carrying excess weight. If you’re over 150 or even 200 lbs, intense exercise like jumping, HIIT, or long runs can lead to joint strain, fatigue, and even trigger overeating due to increased stress hormones.
Instead, start with low-impact movement like walking or resistance band exercises that are kinder to your joints but still effective. As your weight drops and strength improves, you can gradually increase intensity.
2. Stop Counting Calories — Balance Hormones First
Weight loss isn’t just about calories in versus calories out—especially when your hormones are out of balance. Here are two key hormones affecting your progress:
A. Insulin Resistance
When your body becomes resistant to insulin, it stores more fat instead of burning it. High-carb meals only make it worse. Focus on a low-glycemic diet rich in vegetables, lean protein, healthy fats, and complex carbs like quinoa and sweet potatoes.
B. Leptin Resistance
Leptin is your fullness hormone. When you’re resistant to it, your brain doesn’t register when you’re full—leading to overeating. The fix? Cut down on sugar and processed foods. Eat plenty of fiber, omega-3 fats, and whole foods to restore balance.
3. Heal Your Gut to Boost Metabolism
Gut inflammation and poor digestion can stall weight loss even if you’re eating “healthy.” A leaky or imbalanced gut may fail to absorb nutrients or send the right hunger cues.
To reset your gut:
Eliminate ultra-processed foods, sugar, and refined carbs.
Add prebiotics (onions, garlic, oats) and probiotics (fermented foods, supplements).
Drink apple cider vinegar (1 tbsp in water) daily to aid digestion.
4. Start Every Morning With a Simple Detox Drink
A warm detox drink can support digestion, reduce bloating, and kickstart fat-burning hormones. Try this blend:
Ingredients:
1 glass warm water
1–2 tbsp raw apple cider vinegar
2 tbsp lemon juice
¼ tsp Ceylon cinnamon
½ tsp ground ginger
Dash of cayenne pepper
1 tsp raw honey (optional)
Drink it on an empty stomach and follow it with a high-protein breakfast.
5. Walk Daily — Yes, It’s That Powerful
Walking is highly underrated for weight loss. Just 30–45 minutes a day:
Increases metabolism
Enhances circulation
Improves mood
Helps regulate appetite
Even if you can’t do long walks right now, start where you are. Walk inside your house, do seated marches, or break it into 5-minute sessions throughout the day.
6. Address Emotional Eating Head-On
Stress, anxiety, and depression often drive emotional eating, especially late at night. This can sabotage even the best weight loss plan.
To manage this:
Journal daily
Practice deep breathing
Get adequate sleep
Join a support group or talk to a therapist
Your emotional health is just as vital as your diet and exercise.
7. Practice Radical Self-Love
Weight loss is not about hating your body into submission. It’s about healing and nurturing it. Accept where you are now and believe you’re worthy of change. Self-love is not complacency—it’s the most powerful motivator you have.
Say this daily:
“I’m doing this because I love myself, not because I hate how I look.”
Is Sustainable Weight Loss Possible After 150 lbs?
Yes, absolutely. But the secret isn’t more workouts or stricter diets—it’s about realignment. Fix your hormones, restore gut health, manage your emotions, move consistently, and above all, respect your body through the process.
Small shifts practiced consistently are more powerful than drastic, unsustainable efforts.
