How To Lose 50 Pounds In 6 Months: Why Maintaining A Healthy Weight Loss Pace Is Half-Done
Because only a small percentage of people in the world have the ideal BMI and are happy with their current weight, they should concentrate on maintaining it. People who are underweight try to gain weight, while those who are obese or overweight try to lose weight. According to Harvard T.H. Chan School of Public Health research, 40% of adults in the United States are obese, with 18% being severely obese. According to the study, more than half of Americans in 29 states will be obese by 2030. This is a serious issue that should cause you to reconsider your lifestyle. So, how did you drop 50 pounds in six months?
How do I lose 50 pounds in six months if I need to? First and foremost, having a solid, safe, and successful weight loss plan is a surefire way to help you achieve long-term weight loss success. Fortunately, 6 months may be sufficient to lose 50 pounds if you know exactly what to do, i.e., the necessary lifestyle changes. Set realistic goals and begin slowly rather than jumping right into intense workouts or extreme diets to reap the long-term benefits of your weight loss plan. Losing too much weight too fast causes more harm than good and is not sustainable.
6 Months Of Healthy Weight Loss: Tips To Shed Unwanted Pounds
The Centers for Disease Control and Prevention recommends losing 1 to 2 pounds per week in a gradual, steady, and realistic manner (10). Is it really possible to lose 50 pounds in six months? Yes. If you assume there are 25 weeks in a half-year, you can lose 25-50 pounds in a healthy manner. However, keep in mind that, due to water loss, you may lose more pounds at the start of the weight loss program than you do weeks later.
To lose 50 pounds in six months, follow these key steps:
Make weight-loss goals for each week.
Any successful endeavor begins with a strategy, and losing 50 pounds in six months is no exception. Now that you know you want to lose 50 pounds in six months, create SMART (Specific, Measurable, Achievable, and Time-bound) weekly goals that you can break down into daily tasks to achieve your objectives. For example, you’ll need to reduce your daily calorie intake (according to Mayo Clinic, cutting 500-1000, calories a day will help you lose about 1 pound (0.5 kilograms) per week).
You may also need to burn more calories than usual by working out and doing other physical activities on a regular basis. To set a specific calorie goal, you must first determine how many calories you should consume and burn each day. Number of steps, active minutes, meatless meals, incorporating more fruits and vegetables, reducing sugary beverage or alcohol intake, hours of sleep, and a variety of other behaviors can all help you lose weight.
Calculate Your Caloric Requirements for the Day
How many calories should you consume per day to lose 50 pounds in six months? A pound of squishy, slimy human fat contains 3500 calories, so you’ll need to burn off 3500 calories to lose a pound. This means that cutting 1000 calories from your diet every day (for seven days) will result in a weekly weight loss of two pounds (7000 calories). You will lose approximately 50 pounds in 25 weeks if you lose two pounds per week. However, weight loss math is not as simple as it appears because burning one pound of fat is not the same as burning, 3500 calories.
To lose weight, you should aim to consume 300-500 fewer calories per day (11). Workouts and physical activities will also help you burn more calories. Use an online calorie calculator to get a rough estimate of how many calories you should consume each day (3). For the calculator to produce results, you must enter your age, height, weight, gender, and level of physical activity.
Find a Diet Plan That Will Help You Lose 50 Pounds in 6 Months.
After you’ve determined how many calories you need to consume each day, it’s time to choose high-quality, nutrient-dense foods. Low fat and low carbohydrate diets are the two most popular ways to lose 50 pounds in six months. Low-fat diets include a lot of vegetables, moderate amounts of low-fat animal-based foods, and plant-based foods like fruits and whole grains. Low-fat diets aid in the management of fat, cholesterol, calories, and carbohydrates. In addition to meals high in protein and healthy fats, a low carbohydrate diet consists primarily of carbs found in grains, non-starchy vegetables, and fruit.
Always select a suitable meal plan that you will enjoy so that you can stick to it. A keto diet, for example, may be best for you if you prefer chicken, fish, lean red meat, healthy fats, and vegetables with small amounts of fruits and grains. However, if you prefer vegetables, fruits, and whole grains to chicken, fish, and red meat, there’s a good chance you’ll stick to a low-fat diet plan for the long haul.
Vegetables That Aren’t Starchy
Fresh spinach, asparagus, amaranth, baby corn, lettuce, cucumbers, tomatoes, broccoli, carrots, cabbage, eggplant, celery, mushrooms, and cauliflower are some of the non-starchy vegetables (21). A cup of these vegetables usually has 10 to 40 calories in it, as well as a lot of water and fiber (18). As a result, investing in these vegetables provides your body with more nutrients while consuming fewer calories. To feel full and help your body meet its essential vitamin and mineral needs, try eating a variety of vegetables before meals.
Carbohydrates should be reduced (but not eliminated) from your diet.
Carbohydrates are an important source of energy for your body, but eating too many of them can put a damper on your weight-loss plans. Reduce your overall starch intake and only eat fewer carbs to aid effective weight loss. To meet your daily carbohydrates needs, choose fiber-rich carbohydrates such as fruits (bananas, dates, raisins, and apples), vegetables (sweet potatoes, corn, and beets), legumes (kidney beans, lentils, and garbanzo beans), whole grains (quinoa, oats, whole wheat, and brown rice), and nuts.
White bread, white rice, crackers, chips, pasta, sweets, baked goods, sugary drinks, breaded or fried foods, white tortillas, and regular bagels should all be avoided.
Although lowering your carb intake is important, completely eliminating them from your diet deprives your body of its primary source of energy. To maintain good health and support your daily activity, medical experts recommend consuming at least 130 grams of carbohydrates per day.
Increase the amount of protein in your diet.
Protein is used by the body to repair damaged tissues and build muscle. Adding 2-3 servings of nutritious protein foods to a quarter of your plate, such as grilled chicken, fish, seafood, eggs, and tofu, can help you achieve your weight loss goals. Adults should consume at least 0.8 grams of protein per kilogram of body weight per day, which equates to about 70 grams of protein per day if you weigh 200 pounds.
Dairy foods and calcium-rich alternatives, such as low-fat cottage cheese, nonfat Greek yogurt, milk, soy milk, protein-fortified almond milk, and reduced-fat cheese, are some of the most common dietary proteins available at the grocery store. Protein shakes can also be used to replace meals while on a weight-loss diet. Beans, peas, lentils, and other legumes are high in carbohydrates and fiber and are high in protein.
Include unsaturated fats in your diet.
Dietary fat, which is a nutrient that boosts satiety during the 50-pound weight loss journey, is required for your body to function properly. Plant oils, fatty fish, fish oil, nuts seeds, nut butter, olives, avocados, and hummus are all good sources of healthy fats, so include them in your weight-loss diet.
Plenty of water is recommended.
You’ve probably heard that you should drink 8-12 cups of water per day. Drinking 2 cups of water before meals, for example, keeps you fuller for longer, causing you to eat less, resulting in weight loss. It lowers the chances of gaining weight and becoming obese.
A calorie-free beverage is water (contains zero calories). Drinks high in calories, such as sodas, lemonade, and sweet tea, can be replaced with water. As a result, you’ll lose weight faster because you’ll be consuming fewer unnecessary calories. Women are also encouraged to drink at least 12 cups of fluid per day, while men should drink 15.5 cups.
At all costs, avoid starvation.
Weight loss should never be used as an excuse to starve yourself because it weakens your body overall, leaving you unable to perform daily tasks and exercise. Ghrelin and leptin are two hormones that regulate hunger. When your stomach is empty, your stomach produces ghrelin, which tells your brain to increase your appetite. Leptin is produced by fat cells and has the opposite effect of increasing digestion metabolism. It also tells your brain that you’re full and don’t need any more food.
When you gain weight, leptin suppresses your appetite and causes you to lose weight. However, over time, your body may develop leptin resistance. Even if your leptin levels are out of whack, the brain has no way of knowing. Similarly, a rise in ghrelin slows metabolism and reduces your body’s ability to efficiently burn fat.
Keep an eye on your calorie intake.
Women can safely lose weight and meet all of their nutrient needs by eating 1200 to 1500 calories per day, while men can lose weight by eating 1500 to 1800 calories per day, according to the National Health, Lung, and Blood Institute. Unless you are closely monitored by your healthcare provider, eating less than 1000 calories per day is not recommended. Keeping track of your calorie intake can help you determine whether or not you’re making progress. You can use an online calorie counter to figure out which eating patterns you should follow.
Physical Activity And Exercise
Diet alone may not be enough to achieve a calorie deficit and lose 50 pounds in six months unless you have a workout routine tailored to your needs. To burn more fat, consume fewer calories per day and increase your physical activity, as cutting 1000 calories from your diet alone may be difficult and unsustainable. It may also make it difficult for you to meet your daily nutrient requirements. When trying to lose 50 pounds in six months, having an organized exercise plan that targets your legs, abs, back, triceps, biceps, glutes, and other muscles is a great idea.
How many calories and how much exercise do you need to lose 50 pounds in six months? We’ve already talked about how many calories you’ll need to lose 50 pounds. It is critical to exercise on most days of the week when it comes to working out. Regular exercise raises your metabolic rate, which helps you lose weight and fat. Running for 30 minutes, for example, can burn around 200 calories.
Exercise that is aerobic in nature
Weight loss can be aided by 150 to 300 minutes of aerobic exercise per week. Aerobic exercise, fortunately, does not have to be strenuous. So, how many miles should I walk per week to lose 50 pounds in six months? Walking 5 miles (roughly 10,000 steps) per day will go a long way toward helping you reach your goal. You might want to go hiking or climbing in hilly areas for better results. Simple activities like a 30-minute brisk walk, biking, or attending an aerobics class five days a week should yield significant results by the end of your six-month period.
Exercises for the Heart and lungs
Jogging, swimming, and stair climbing are examples of cardio exercises that burn the most calories. With time, you may want to increase the intensity of your favorite cardio activity, such as running, stationary biking, or using an elliptical machine.
Strength training is also beneficial, particularly when it comes to long-term weight loss. Lifting free weights or doing body resistance workouts help you burn more calories and maintain muscle mass after a workout or when you’re not working out. Exercises like incline bodyweight squats, push-ups, jumping jacks, and lunges can be done at home. If creating a personalized workout plan seems daunting, seek advice from a fitness professional to determine what works best for you.
Changes in Other Habits
A successful weight loss program is more than just working out and following a diet to lose 50 pounds in 6 months. It’s also about changing small habits that can make your weight loss efforts futile. Keep in mind that weight is influenced by a variety of factors such as genetics, sex, health, age, diet, activity, habits, and culture. While some of these are beyond your control, you can change your bad habits. Do you, for example, munch on a snack bar every time you walk through the kitchen? Do you overeat when you’re stressed? To reduce stress, it might be time to learn self-control, portion control, or enroll in a stress management program, or engage in regular exercise, yoga, massage, meditation, stretching, and pedicures.
Hormone levels in the human body can fluctuate as a result of stress and sleep deprivation. Such changes may increase appetite, making it difficult to stick to your 50-pound weight loss plan’s calorie restriction. Adults should sleep in a regular pattern for an average of 7-9 hours per day. If you’re having trouble sleeping because of menopause symptoms, talk to your doctor about hormone replacement therapy.
Keep track of your progress.
6 months is a long time for some people, and they may lose track of their progress or give up too soon. It’s critical to keep track of the steps taken in order to figure out what’s working and what isn’t. Keeping a journal, whether it’s in the form of a physical diary, a notebook, or an electronic app, should help you stay on track with your 50-pound weight loss goals. Start by writing down why you want to lose weight and what your main source of motivation is. This will assist you in maintaining your commitment and sticking to the plan.
According to The Washington Post’s expert opinion, the metabolic rate slows by 1 to 2 percent every decade due to a variety of factors, one of which is muscle loss (4). This supports the theory that losing too much muscle too quickly lowers your body’s metabolism, implying that you burn fewer calories even when at rest. As a result, losing weight becomes more difficult. Avoid any weight loss plan that sounds too good to be true, such as one that promises significant weight loss in a matter of weeks or one that offers very appealing weight loss alternatives that do not include healthy eating and physical activity. Follow the healthy alternatives discussed above to lose 50 pounds in 6 months and keep it off.