Losing 50 pounds may seem like an insurmountable challenge if you've been overweight and sedentary lifestyle for a time. But a little planning and a lot of hard work will quickly get you on the path to weight loss, not to mention better health, more mobility and an easier time completing daily tasks and doing the things you love. Losing 50 pounds isn't about starvation or spending your day on the treadmill. Rather, it's about creating a regimented exercise program, finding physical activities you enjoy and making healthier dietary decisions.
Items you will need
- Workout calendar
Create a weight loss schedule and mark it on a calendar. Since your goal is to lose weight quickly, try to lose 50 pounds in 25 weeks. This will require you to lose 2 pounds of weight per week, regarded as the maximum rate of healthy weight loss by MayoClinic.com.
Commit to daily cardiovascular exercise. Choose activities you enjoy, that you'll be motivated to do. Select multiple activities, such as aerobics, cycling, jogging, hiking, kayaking, skiing and various sports, to increase motivation and prevent boredom.
Calculate the calories burned by the activities you choose using an online calorie calculator. To lose 2 pounds weekly, you'll need to burn roughly 1,000 calories per day, since 7,000 calories is equal to 2 pounds of body weight. If you weigh 225 pounds, for example, this could be achieved by swimming for 30 minutes, walking for 30 minutes and mountain biking for 30 minutes each day.
Incorporate strength training into your weight loss program to build muscle, improve metabolism and increase your physical strength. Building additional muscle mass will help your body burn fat more efficiently, turning calories into muscle instead of fat.
Eat a calorie-conscious diet, avoiding processed and packaged foods while focusing on fresh, nutrient-rich and high-protein foods. Consume unsaturated fats instead of saturated fats. Remember, your goal is to consume 1,000 fewer calories than you burn each day, through both exercise and natural metabolic processes. If you start consuming fewer calories each day than you have been previously, and if you've been maintaining the same weight up until your weight loss program, you can cut down the amount of daily exercise required to meet your calorie-burning goals.
- Enlist the help of a weight-loss partner with a goal similar to your own. Work out together and talk about the diet and exercise challenges you're facing.
- Eat plenty of fiber to help you feel full without too many calories.
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