If you want to lose a substantial amount of weight you are not alone. Obesity rates in the United States are rising, with figures from the Trust for America's Health revealing that more than 68 percent of Americans are overweight or obese. Losing 50 pounds is challenging and takes time. When you reach your goal, you will feel better about your physical appearance and reduce your risk of obesity-related ailments such as diabetes, high blood pressure and heart disease.
Eating Habits
Step 1
Change your eating habits to lose weight. Use an online calorie calculator to determine your appropriate calorie intake, and compare this to your current caloric intake. You may find there is a substantial difference. Instead of immediately lowering your calories, reduce your food intake gradually until you are eating the right number of calories. This technique helps you lose weight slowly and prevents you from becoming too hungry.
Step 2
Cut back on eating foods with refined sugar, unhealthy fats and highly processed foods. These types of foods are not nutritionally dense and may cause you to crave sugar and fat, according to Dr. David A. Kessler, author of "The End of Overeating: Taking Control of the Insatiable American Appetite." Every several days, choose one high-calorie food and replace it with a healthier choice. Eat baked chicken instead of fried and replace full-fat dairy with fat-free choices.
Step 3
Eliminate or reduce the number of restaurant meals you eat. Restaurant portions are generally not appropriate for weight loss. However, do not avoid restaurants entirely, but learn to make good choices. Research the restaurant's nutritional information or call and ask how the food is prepared. When at the restaurant, eat less than half of your meal, fill up on salads with fat-free dressing and avoid appetizers.
Exercise and Lifestyle
Step 1
Begin exercising slowly in order to avoid injury and build endurance. Walking is easy on your joints and only requires a well-fitted pair of shoes. Walk for 10 to 15 minutes several times a week. As you begin to lose weight, increase your exercise time until you can walk for 30 minutes. Try other exercises such as swimming, biking or using the elliptical machine to find the exercise you most enjoy.
Step 2
Incorporate strength-building exercises into your week. Start simply by performing bicep curls with soup cans or lifting plastic gallon jugs filled partially with water. While watching television, do one exercise during each commercial. Losing 50 pounds takes time, but during that time you will increase your strength and lean muscle mass. Eventually, use light weights, a stability ball and do more traditional strength-training exercises.
Step 3
Increase the amount of activity you do each day if you experience a plateau and begin to get frustrated with your weight-loss. Wear a pedometer to track your steps, take the stairs when possible and go for long walks after dinner. According to the Mayo Clinic, joining a support group or meeting with a professional therapist will help you deal with the emotions and frustrations you may experience.
Tips and Warnings
- Plan on losing one to two pounds per week. Track your waist, chest, hip and arm measurements throughout your journey. Prepare meals on the weekends to eat during the week. When eating at a restaurant, ask for a takeout box before you begin eating. Ask a friend or neighbor to exercise with you.
- Always consult with your doctor before beginning a diet or exercise plan. Verify with your doctor that 50 pounds is an appropriate amount of weight for you to lose. Stop exercising if you feel dizzy or faint. Stay well hydrated when exercising outdoors.
Things You'll Need
- Food journal
- Athletic shoes
- Pedometer
- Weights
References
- Trust for America's Health: F as in Fat: How Obesity Threatens America's Future 2010
- "The End of Overeating: Taking Control of the Insatiable American Appetite"; Rodale; Dr. David A. Kessler; 2009
- Help Guide: Healthy Fast Food
- U.S. Department of Health & Human Services: Top Reasons Those 'Get Fit' Resolutions Don't Stick
- Mayo Clinic: Treatments and Drugs
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