50 pounds weight loss has many health benefits goal is quite challenging. As you might know, losing weight is all about eating less and burning more calories, but it’s not that easy. In fact, it can be downright difficult, however, it’s not impossible. Here we’ll explain effective strategies on how to lose 50 pounds in a healthy way.
But wait, let me tell you something, when you are trying to lose weight – slow and steady wins the race! You didn’t gain all those pounds overnight, and you are not going to lose them overnight either. Making small changes in your lifestyles, such as diet and exercise routine, and gradually adding more healthy habits into your life, is the best way to lose 50 pounds weight.
Read what losing 50 pounds does to your body.
Table of Content
How To Lose 50 Pounds?
It’s true that 50 pounds (22.7 kg) is a significant weight loss and it will require a higher level of dedication. In fact, it is a battle of both – body and mind. The hardest part of losing weight is to start and find the motivation to shape your body. Once you’ve found the reason to get slimmer, you are halfway done to shed those extra pounds.
Losing 1-2 pounds a week is healthy and safe, which means it will take you around 25 weeks to lose 50 pounds, eventually, you will reach your goal. Remember, it’s not about crash diets or quick fixes, but rather making small changes in your lifestyle that you can stick with for the long term.
Read the order of fat loss to get an idea of where you lose weight first.
Here are some tips on how to lose 50 pounds safely:
1. Cut Down On Calories
A calorie deficit is necessary to hit any weight loss target, which means you need to consume fewer calories than you burn. To do this, you can either eat less or burn more calories through exercise.
For example, a 200 pounds person will need to reduce or burn 3500 calories to lose 1 pound in a week, which comes to a calorie deficit of 500 per day. And he/she will need to burn 7000 calories to lose 2 pounds in a week, which is 1000 calories deficit per day.
Hence, if you weigh around 200 pounds and aim to lose 50 pounds in around 6 months, you must create a 1000-calorie deficit.
However, do not forget that eating less than 1500 calories a day will cause some health issues. So, plan your meals that do not cause muscle mass loss or fatigue, and create a calorie deficit that is sustainable in the long term.
Best Explanation of Calorie Deficit and How to Calculate
2. Eat Plenty Of Protein
Protein helps in weight loss by keeping you full for longer and building muscle mass. When you lose weight, you tend to lose both, fat and muscle. According to dietitians, an active person should eat 1.3g of protein per kg of body weight to lose fat and keep muscle mass sustained. That means, if you weigh 200 pounds (91 kg), you should intake 118g of protein daily.
On the other hand, if your aim is to cut fat and grow muscles, plan to eat 1.8g of protein per kilogram of your body per day. But this will slow down the weight loss process because the muscles will be gaining weight as you burn fat.
Some of the best protein sources are lean meats (fish, chicken, turkey, and beef), eggs, dairy products, legumes, beans, nuts, and seeds. You can also take protein supplements to reach your daily intake goals (try to avoid as much as possible).
Best High Protein Foods for Weight Loss
3. Avoid Processed Foods and Simple Carbs
Instead of eating processed foods, which are high in calories and unhealthy fats, choose whole foods that are rich in nutrients and fiber. These include fruits, vegetables, whole grains, lean proteins, and healthy fats.
Processed foods are often high in sugar, which can lead to weight gain and make it difficult to reach 50 pounds weight loss goal. So, it’s best to avoid them when trying to lose weight.
Simple carbs like white bread, pastries, and candy are quickly absorbed by the body and can cause spikes in blood sugar levels. This can lead to hunger and cravings, making it harder to stick to your weight loss goals.
Why You Need To Stop Eating Processed Foods
4. Follow A Weight Loss Diet Plan
A healthy diet plan is key to successful weight loss. If you need to lose 50 pounds quickly without effective your health, a registered diet plan would be the best choice. There are various types of diet plans available, but it’s important to find one that fits your lifestyle and food preferences.
Some popular diet plans include the Keto diet, the Paleo diet, the Atkins diet, and the Mediterranean diet.
Each of these diet plans has its own set of rules and restrictions, so it’s important to do your research before choosing one. For example, the Keto diet for weight loss requires you to eat high-fat, low-carb foods, while the Paleo diet focuses on eating whole, unprocessed foods (which gets boring in long run).
The best way to find a diet plan that works for you is to talk to a registered dietitian or a certified nutritionist. They will be able to create a personalized plan based on your individual needs and goals.
How Keto Diet Burn Fat and Lose Weight
5. Intense Cardio Workout
Cardio exercises are a great way to burn calories and belly fat which leads to lose weight. These exercises help to increase your heart rate and breathing, which in turn, helps to burn more calories. They can be done either outdoors or in a gym, and there are many different types of cardio exercises to choose from.
Some of the best cardio exercises for weight loss include running, cycling, swimming, rowing, and elliptical training. Lately, people are hiking for weight loss and it is quite effective. Plus, it is a fun way to burn calories without getting bored.
It’s best to do cardio exercises for at least 30 minutes per day, 5 days a week. If you are just starting out, you can start with shorter sessions and gradually increase the time and intensity as you get used to it.
HIIT (high-intensity interval training) workouts are considered the most result-oriented cardio exercises to lose weight in a short amount of time. They involve short bursts of intense exercise followed by periods of rest.
HIIT workouts are usually done in a gym, but they can also be done at home with little to no equipment. Some of the best HIIT exercises include sprints, jump squats, push-ups, and burpees. HIIT workouts are usually done for 30-45 minutes, 3-5 times per week.
We recommend taking creatine if you do not have any medical condition. It provides more energy to perform exercises with intensity and for longer – which eventually leads to burning more calories and weight loss.
Also, wear a sweat suit while workout – a sauna suit helps you lose weight faster.
Intense Cardio Plus HIIT Workout for Weight Loss
Tips To Lose 50 Pounds In 6 Months
Six months is the ideal time to lose 50 pounds. According to CDC, losing 1 to 2 pounds per week is safe, which means you can healthily lose 50 pounds in 24 to 25 weeks.
Here are a few tips that will help you lose weight safely and effectively in 6 months:
- Start by making small changes to your diet. Cut down on sugary and processed foods, and eat more lean protein, fruits, and vegetables.
- Create a calorie deficit but do not follow crash diets. A moderate deficit of about 500 calories per day is enough to lose 50 pounds in 6 months.
- Gradually increase your physical activity. Begin by adding 30 minutes of moderate-intensity aerobic exercise to your daily routine. You can do this by walking, jogging, swimming, or biking. Also, combine strength training with cardio to build muscles and burn calories. Some strength training are weighted squats, deadlifts, overhead presses, lunges, chin-ups, and clean-and-press.
- Try to be more active throughout the day by taking the stairs instead of the elevator, parking further away from your destination, or going for a walk during your lunch break.
- Make sure to get enough sleep every night. Getting adequate sleep is crucial for weight loss and overall health. Doctors advise sleeping for 8 hours each night to recover your body and maintain your health.
- Drink plenty of water to keep your body hydrated. Try to drink 8 glasses of water every day.
- Avoid fad diets or extreme calorie restriction, as these can lead to unhealthy weight loss and potentially dangerous health consequences.
How to lose 50 pounds in 3 months?
It is a question often asked by people who are looking to lose weight quickly and improve their health. While it is possible to lose a significant amount of weight in a short period of time, it is not recommended unless you are under strict medical supervision. Losing 50 pounds in 3 months is a lofty goal, and one that should not be undertaken lightly.
Consider this, a 200 pounds person burns 3500 calories in a week to lose 1 pound, with a deficit of 500 calories per day. And if combine deficit with exercise, we can manage to reduce 1000 calories per day, which will help us lose 2 pounds per week (it is still a healthy way).
Following this calculation, if we aim to lose 50 pounds in 3 months, we need to lose 4 pounds per week, which comes to burning 2000 calories per day and it is considered unhealthful and unsafe.
Read how much weight can you lose in 3 months safely.
However, if you are still eager to reduce 50 pounds in 24 weeks, the best would be to create a 1000 calorie deficit and burn 1000 calories by workout. But, keep in mind to eat more protein, fiber, fruits and vegetables containing more Omega-3 fatty acids and vitamin E. Plus, avoid simple carbs and sugar intake for the weight loss period.
Final Words
Losing 50 pounds is a huge accomplishment that can improve your health and quality of life. While it may be tempting to try to lose weight quickly, it’s important to do so in a safe and healthy way. Making small changes to your diet and physical activity level, and gradually adding more healthy habits into your life, is the best way to lose weight safely and effectively.
Plan for at least 6 months to lose 50 pounds. Any period shorter than that can put you at some health risks. With dedication and commitment, you can reach your goal of a healthier and slimmer you!
Frequently Asked Questions: (FAQs)
How long will it take to lose 50 pounds?
The amount of time it takes to lose 50 pounds varies from person to person. It depends on factors such as your starting weight, diet, exercise routine and overall health. Generally speaking, it is safe to lose 1-2 pounds per week. This means it would take anywhere from 24 weeks to 52 weeks (6 months to a year) to lose 50 pounds safely.
Is it hard to lose 50 pounds?
No, losing 50 pounds is not hard. However, it does require dedication, commitment, and consistency. You can lose 50 pounds weight in 6 months by creating a calorie deficit, exercising every day and making some small lifestyle changes. It’s important to remember that losing weight is a journey, and there will be ups and downs along the way. But if you remain focused and committed, you can reach your goals!
Is it realistic to lose 50 lbs in 3 months?
No, it is not realistic to lose 50 lbs in 3 months, but it is possible. Doctors and registered dietitians do not recommend losing so much weight in such a short time. If you weigh around 200 pounds, you need to burn or create a 2000 calorie deficit to lose 50 pounds in 3 months, it’s a huge drop and can result in health consequences.
Can I lose 50 pounds in 4 months?
Yes, you can lose 50 pounds in 4 months by creating a deficit of 1600 calories per day. You need to be dedicated and make sure you are doing it healthfully. You should also add exercise to your routine to help you reach your goals. Remember, losing weight is a journey, so don’t get discouraged if you have some setbacks along the way. Stay focused and committed, and you will reach your goal!
