Have you ever watched weight loss contests? Then you've probably noticed that obese participants lose the most weight. On top of that, they got results in less time compared to those who were in a better shape.

This may come up as a surprise, but the heavier you are, the faster you can lose weight. Feeling confused? Keep reading to find out more!

Is It Easier for Heavier People to Lose Weight?
When you're overweight or obese, your calorie intake exceeds your energy expenditure. Basically, you're taking in more calories than you burn. A slow metabolism, lack of exercise, and poor eating are the culprits. Once you ditch the bad habits, things change.

Let's say you're just starting an exercise program. Surprisingly, you'll lose weight and build muscle faster than someone who has been working out for years. Your body is not used to exercise, so it works harder to keep up. This leads to a higher energy expenditure and increased fat oxidation.

If you've been training for a few months or years, your body is used with an active lifestyle. Thus, it burns fewer calories than it did when you've started to work out.

The same goes for your diet. If you've been eating junk food for years, switching to a healthy diet will shock your system. As a result, you'll lose fat in a short time. On top of that, you can eat more than a skinny person and still drop weight.
For instance, the recommended daily calorie intake for a 250-pound individual who wants to lose three pounds per week is about 2,500 calories. It takes a deficit of 3,500 calories to drop one pound of fat.

A 150-pound person, on the other hand, would only be able to take in 1,000 calories a day to lose three pounds each week. Such a restrictive diet will cause feelings of frustration and deprivation. Additionally, health experts advise against any diet that goes below 1,200 calories a day.

Considering these facts, it makes sense to say that heavy people can lose weight faster than lighter individuals do. They can maintain a high calorie intake and still see the scale going down.

How to Get The Scale Moving
Now you might wonder how to get started. After all, there is a ton of information online. Most studies are conflicting, which only makes things worse. What does healthy eating look like? How should you structure a fitness program?

First of all, set realistic goals. Determine how much weight you want to lose and by when. Refrain from using generic statements like "I want to drop a few pounds" or "I want to get fitter." Instead, be clear about what you wish to achieve and set a deadline.

Next, clean up your diet. Get rid of vegetable oils, white flour, pastries, breakfast cereals, sweets, processed meats, and junk food. Ditch the soda and fruit juices as they're loaded with sugar. Cook your own meals using local and seasonal produce, fish, poultry, and vegetables. These changes alone should help you lose a few pounds.
Commit to regular exercise. Start with baby steps so you can build up your strength and endurance. Walking, stretching, pilates, cycling, and training with light weights are ideal for beginners. As you progress, increase workout duration and intensity.

Begin your sessions with strength training to build muscle and torch fat. End them with high-intensity cardio or plyometrics (bodyweight exercises). This approach will boost your metabolism and make you stronger overall. Just make sure you don’t go overboard from day one. Be patients and take small steps toward your goals.

Summary

• Heavy people can lose weight faster than lighter individuals. 
• When you’re just starting to exercise, you burn more calories and fat because your body works harder to adapt to these changes. 
• The first step to weight loss is to clean up your diet and start a fitness program. 
• Take small steps toward your goals and don’t expect overnight results.