Losing 50 pounds requires a huge lifestyle change. Do not fall victim to the claims of Internet ads about miracle pills that help you lose the weight without changing eating habits. And just as important, do not go on an extreme diet in which you consume less than 1,100 calories a day. These kinds of diets are harmful to your body and instinctively force your body to go into starvation mode, in which the body hoards fat and instead burns muscle for energy. Losing 50 pounds is going to take some work, but by doing so, you are reducing your risks of high blood pressure, type 2 diabetes, cancer, osteoarthritis and high cholesterol, says the National Institutes of Health, or NIH.
Step 1
Stop eating processed foods--especially processed carbohydrates. Remove foods from your diet such as pasta, cereal, all bread and other flour-based products. Replace these high-carb foods with fruits and vegetables. The Harvard School of Public Health lists the following benefits of having a diet full of fruits and vegetables: "lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; and lower risk of eye and digestive problems." The Centers for Disease Control and Prevention, or CDC, notes that "water and fiber increase the volume of foods and reduce energy density. In their natural state, fruits and vegetables have high water and fiber content and thus are low in calories and energy density."
Step 2
Get your fat from monounsaturated and polyunsaturated sources. This type of fat is found in avocados; nuts such as almonds, walnuts and cashews; seeds; and extra virgin olive oil. Avoid obtaining your fats from fatty cuts of red meat and baked goods such as cookies, chips and crackers, all of which contain saturated and trans fats. The American Heart Association lists heart disease, stroke, raising bad cholesterol, lowering good cholesterol and predisposition to type 2 diabetes as reasons to stay away from saturated and trans fats.
Step 3
Get your protein from lean meat sources. Lean meats include skinless chicken, skinless turkey and all types of fish, including but not limited to salmon and tuna. Stay away from red meat. If you crave red meat, reduce consumption to once a week and consume only the leanest cuts. Protein is an important macronutrient in your diet as it aids in muscle and tissue repair, preserving lean muscle and aiding immunity function.
Step 4
Exercise. Perform both strength training, to build lean muscle, and cardiovascular exercise, to burn calories. Performing exercise at least three times a week will enhance your weight loss as well as help keep you toned while you lose weight. The University of Maryland Medical Center, or UMMC, says that "muscles use more calories than fat throughout the day, even while you are resting. This contributes to what is commonly called a 'faster metabolism.' " If you burn 500 calories a day, which can be done through walking, running, group classes and weight lifting, you are helping yourself lose one pound of unwanted fat. This will make reaching your 50-pound weight loss goal much more achievable.
Step 5
Determine caloric needs. Use an online calorie calculator such as Nutriweb's Calorie Burning Calculator to determine how many calories you should consume each day. When it comes right down to it, you need to make sure you are burning more calories than you are taking in. Even if you are eating very healthy, excess calories, even from fruits and vegetables, will lead to weight gain. Do not eat more than your recommended amount, and only decrease up to 500 calories per day for an additional pound of weight loss per week.
Step 6
Use a notebook to track both diet and exercise. Once you determine your caloric needs, it will be easier to track how many calories you eat throughout the day with a notebook. Write down everything you eat, including when and how many calories, carbohydrates, protein and fat you consume at each meal. Try to keep a balance of 40 percent carbohydrates, 30 percent fat and 30 percent protein at each meal. This will ensure you are getting the proper amount of nutrients. Making weight loss more of a mathematical equation will ensure that you lose those 50 pounds in no time.
Tips and Warnings
- Make working out fun by choosing activities you enjoy, or by asking a friend to join you.
- Consult a doctor before beginning any new diet or fitness regimen.
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