Losing weight is something most Americans should look into, considering 68 percent of the adult population is considered to be overweight or obese, according to the Journal of the American Medical Association. Obesity is linked to several potentially deadly diseases including heart disease, stroke and type 2 diabetes. Dropping 50 pounds is something which can be achieved over a period of time through diet and exercise. The National Institutes of Health recommends a weight loss of no more than two pounds per week, so your goal for losing 50 pounds should be attained in no shorter than 25 weeks.
Step 1
Eat a balanced, low-calorie diet consisting exclusively of vegetables, whole grains, fruits and lean meats, in that order of importance. Eliminate sugary snacks, sodas and other high-calorie treats. The idea is to taken in fewer calories than are burned each day; this is the basic principle of calorie deficit. A calorie deficit of 1,000 per day will help you reach your goal of two pounds of weight loss per week.
Step 2
Exercise by walking, jogging or using a cardio machine a minimum of five times per week for 30 to 60 minutes. Exercise at a moderate pace, meaning that you can still hold a conversation during your workout without being out of breath. The amount of calories burned per workout will vary depending upon your gender, age, metabolism and workout intensity. In general, a 155-pound person participating in 60 minutes of aerobic activity will burn just over 400 calories. Burning at least 300 to 400 calories per workout is ideal for weight loss.
Step 3
Live an active lifestyle. Limit the amount of TV, computer and video games in your life. Instead, try getting outside each day and walking the dog, playing with your kids, mowing the lawn, hiking and even shopping. Any activity which gets your body moving is better than lounging on the couch for hours on end.
Step 4
Sleep at least six to seven hours per night. As you begin your exercise regimen, you'll begin to notice the importance of sleep, as your body needs rest to recover from each day's workout. While you sleep, your body is undergoing a recovery process where it rebuilds broken down muscle tissue, burns fat and recharges your batteries for the next day's workout.
Tips and Warnings
- Find a workout buddy to join your weight loss endeavor so that you can motivate each other to accomplish your goals; your chances of succeeding will be much higher. If you have access to a fitness center, or you have your own weight lifting equipment, add in some resistance training to your workouts for quicker results. Muscle is an efficient fat burner, so the more muscle you have, the better your body is at burning fat.
- Never begin a diet or exercise program without first consulting your doctor. Never overwork yourself when exercising. This can lead to injuries and is counterproductive. Exercise at a moderate pace for no more than 60 minutes per session. Never starve yourself to cut calories. Men should consume a minimum of 1,500 of calories per day and women should consume at least 1,200 calories. Of course, this varies depending upon your body size and age.
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