If you are overweight and have 50 pounds or more to lose, you may not want to lose the weight at a slow pace of 1 pound per week. To lose the weight quickly, you'll need to drastically change your lifestyle. Since 50 pounds is a large amount of weight, you should speak to your doctor before starting a weight loss plan. If you are considered morbidly obese, your physician may recommend a very low calorie (under 1000) diet to get the weight off quickly.
Step 1
Determine how many calories you need to cut back in order to lose 50 pounds quickly. You should decrease your caloric intake by at least 1000 calories per day. This can help you lose at least 2 to 3 pounds per week. This number increases based on your physical activity level. You need 3,500 calories to burn 1 pound of fat.
Step 2
Keep a food journal to record how many calories you are eating per day. Making food swaps can help you drop the weight quickly. Some examples include eating skinless chicken breast or turkey instead of red meat or pork. Choose whole grain breads over refined bleached white breads. Drink water instead of soda or fruit juice. Snack on fruit instead of sweets and chips.
Step 3
Aim to be physically active most days of the week. Each day, you should participate in half an hour of cardio exercise. If you are overweight, you may want to start out with simple exercises like walking, stair climbing and golfing. If you have difficulty bearing weight, swimming and water aerobics may be an ideal activity.
Step 4
Add weight training to your workout routine. Muscle can burn more calories than fat, which can help you reach your weight loss goal more quickly. Perform 30 minutes of strength training with resistance machines that work different muscle groups. Spend a day working the muscles of the upper body and another day working the lower body.
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