Fifty pounds is a substantial quantity of weight to lose. While you're not necessarily obese, a 50 lb. surplus means you could be facing health problems as a consequence of your weight, so it's important that you've made the decision to get healthier. It may take longer than you'd like to lose the weight--around six months--but you can guarantee that you'll lose weight consistently and as fast as possible by following a strict program of diet and exercise.
Step 1
Keep a detailed log of the foods and drinks that you consume over several days. Then, using a calculator and the available nutritional information, calculate your average daily caloric intake. Because you have a substantial amount of weight to lose, aim to decrease this figure by 1,000 calories every day, effective immediately. Because 1 lb. of fat is equivalent to 3,500 calories, this will ensure that you'll lose approximately 2 lbs. per week through diet alone
Step 2
Aim to consume at least 1g of protein for every 2 lbs. you weigh each day. Build your meals around protein-rich foods, such as eggs, lean meat, fish, beans and tofu. While you may know of protein as a tool for building muscle, it also plays an important role in fat loss. Protein has a natural appetite suppressant effect on those who are undergoing a calorie-restricted diet, reducing their cravings. Because of the extent of your goal, you'll be on a calorie restricted diet for several months, and extra protein can play an important part in steering you towards success.
Step 3
Perform cardiovascular exercise at least three times per week. As your fitness improves, aim to increase this to every day. For each session, select any activity that you enjoy, as long as it raises your heart rate and is capable of keeping your heart rate elevated over an extended period. For high-intensity activities, aim to complete between 20 and 30 minutes per session; for low intensity activities, at least 45 minutes will suffice.
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