Losing 50 pounds is a challenging but doable goal. Learn how calorie tracking, exercise, and other weight-loss methods may assist you in losing weight.
Losing 50 pounds is one of those life goals that appears both doable and frightening at the same time. Rest certain that if you approach your weight reduction systematically, you will succeed. Counting calories and boosting exercise are two effective tactics, but there are a few more techniques that might help you succeed.
To lose 50 pounds: Tips that work.
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A two-year study of 1,801 obese women who were attempting to lose weight discovered that those who included one or more of the following tactics in their 24-month endeavour were the most successful:
- Counting calories to lose weight
- reducing the fat content of their diet
- Increasing the number of fruits and vegetables consumed
- Increasing your physical activity
- They are eliminating sugar from their diet.
- Taking smaller bites
Women who utilised one or more of these tactics lost weight, whereas those who had not employed any gained weight.
How to lose 50 pounds: Keep track of your calories and more.
“You have to be mindful of what you’re eating,” says Gail Curtis, an assistant professor at Wake Forest University Health Sciences in Winston-Salem, N.C. “Counting calories is one method of being aware.” Curtis formerly led a weight-management facility for persons with a BMI of 27 or above and worked with severely obese clients.
“Rather than tracking calories, we advise consumers to consider portion sizes. You must be a good consumer and educate yourself on the ingredients in the food you consume. Learn about the protein, fat, and fibre levels of foods. So the first three to six months of any lifestyle change will be difficult because individuals are unaware that they would need to re-educate themselves,” she explains.
Curtis indicates that you can figure out how many calories to take out daily by applying some basic math to your weight-loss goal:
- To lose a pound, you must decrease 3,500 calories, or around 500 calories every day, seven days a week.
- Aim for a weekly weight loss of 1% of your total body weight. So, if a 200-pound individual wants to lose two pounds each week, they’ll need to remove 1,000 calories from their daily diet. If you keep going like this, you may drop 50 pounds in 25 weeks!
- Consume a minimum of 1,200 calories every day. If you need to burn more calories to reach your goal, exercise is a good way to do it.
“We speak about changing 300 calories — 150 via activity and 150 with diet,” Curtis explains. As you get a better understanding of food calorie content, you may discover that you can consume many more low-calorie yet healthful items, such as fruits and vegetables, than you previously believed.
Curtis also recommends the following tactics to help you make calorie tracking a more effective element of your weight-reduction plan:
- Keep a daily log of what you ate and how you felt to aid in your recovery. Identify stress or emotional triggers that make you want to eat more.
- Always have breakfast, preferably one with low-fat protein.
- Keep a supply of 100-calorie snacks on hand.
- To avoid hunger, plan on eating six small meals throughout the day.
- Only weigh yourself once a week.
- Make short-term goals that will help you get to your 50-pound target.
- Plan ahead of time to have one day a week when you’re not as rigid about what you eat.
How to lose 50 pounds: You need to exercise to make it happen
“Exercise and journaling are the two things that science has proven make a difference in long-term weight control,” Curtis adds.
Many of Curtis’ patients first complained of weight-related joint discomfort that prevented them from being active, according to her. She recommends beginning cautiously, with a chair or water-based exercises or a moderate walking objective that may be increased over time. If you’re not sure how to get started, see a physical therapist or your doctor.
It will take time and effort, but using a range of diet options will help you lose weight more quickly. Commit to reducing weight, and you’ll come closer to your 50-pound weight-loss target as you stay with it week after week.