Being obese puts you in danger of numerous health complications like diabetes, high blood pressure and heart disease. If that's not bad enough, excess weight can also contribute to a lowered self-esteem. If the frustration of fat has driven you to the point that you want to drop 50 lbs. fast, you can make this happen with the right mix of lifestyle changes. Before you make this attempt, discuss it with your doctor.
Calorie Sacrifice
To drop 50 lbs., you have to be willing to drop your daily caloric intake. A fast way to lose 2 lbs. a week is by cutting your intake by 1,000 calories a day. Just make sure you do not go too low with your reduction. According to MedlinePlus, women should not go below 1,200 calories a day and men should not go below 1,500 calories a day. Dropping below these levels can make you feel deprived and you risk falling off the wagon.
Low-Energy Density Foods
Low-energy density foods have a lot of volume and are low in calories They also take a lot of time to chew. High-energy density foods on the other hand, contain a lot of calories and take up a small area. Cheese is an example of a high-energy density food. To lose 50 lbs. quickly, base your diet around low-energy density foods like salad greens, fruits, vegetables, lean meats and whole grains.
Meal Frequency
Eating small, balanced meals throughout the day trumps two or three meals spaced many hours apart. By eating frequently, you keep your appetite under control, energy levels raised and metabolism lifted. Start your day with breakfast, then eat a meal every two to three hours. The objective is to keep your meals small. You only want to take the edge off your hunger. A handful of raw vegetables with hummus dip is a meal, for example.
Calorie-Free Beverages
Giving up liquid-calorie beverages can make it easier to achieve your daily intake goal. Sweetened teas, soda, slushies, sweetened lattes and alcohol all contain high amounts of calories. Choose water as your main beverage because it is free of calories and it also helps hydrate your system. To keep your stomach feeling full, have a glass of water with each meal.
Burning Calories With Cardio
Making a 1,000-calorie reduction with your daily intake can set you on pace to lose about 2 lbs. a week, but you can increase this by doing cardiovascular exercise. Cardio is performed in a repetitive nature with the arms and legs. This form of exercise burns calories and can boost your weight loss efforts. Choose a form of exercise that you enjoy, such as jogging, biking, swimming, elliptical training or brisk walking, and work out on a regular basis. The American College of Sports Medicine recommends 60 to 90 minutes of activity performed five days a week for weight loss. If you were to burn 700 calories in each of these five workouts, you will lose an additional pound a week. This will set you on course to lose 50 lbs. in just over four months.
Strength Training
Strength training needs to be taken into consideration when you are trying to lose 50 lbs. Anytime you add muscle, you raise your resting metabolic rate. A single pound of muscle can boost your expenditure by 30 to 50 calories a day, according to the University of Michigan Health System. Target your entire body with exercises and work out two or three days a week.
References
- American Heart Association: Obesity Information
- MedlinePlus: Tips for Losing Weight
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories; Mayo Clinic Staff; January 2011
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- University of Michigan Health System: Beginning Strength Training; August 2008
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