Most health experts, including those at MayoClinic.com, recommend losing weight at a rate of 1 to 2 lbs. per week. At this rate, you can lose 50 pounds in approximately six months to one year. While it is possible to lose weight faster, following a sensible, healthy plan will help you achieve your goal and maintain the loss. Consult your doctor before beginning any weight-loss program.
Method
Burning more calories than you consume is the only safe and proven method of weight loss, according to the MedlinePlus online medical encyclopedia. The easiest and healthiest way to burn more calories than you consume is by eating smaller portions, choosing foods low in fat and calories, and exercising. To lose 1 lb. a week, you must cut 500 calories from your diet per day; to lose 2 lbs. a week, you must cut 1,000 calories per day. Trimming this number of calories doesn't need to come from diet alone. Adding exercise into your day will help burn calories as well. For instance, if you are a woman who typically consumes 2,000 calories a day and does not exercise, start by cutting 250 to 500 calories from your daily food consumption and add 30 or more minutes of jogging, an aerobics class or another form of exercise to your daily routine three times a week.
Obstacles
People sometimes experience faster weight loss at the beginning of a new weight-loss program, which can feel encouraging. However, many people eventually experience a plateau where their weight loss slows despite continuing to eat fewer calories and exercising. This weight-loss plateau is most likely due to your body having adjusted its metabolism to the new diet and exercise routine, MayoClinic.com explains. As long as you haven't cut your calories too low, it might be time to reduce your calories further and add more exercise to your routine. For instance, if you reduced your daily calorie intake to 1,700, you may want to decrease it to 1,500 and increase the length of your workout or add an extra day of exercise to your weekly routine.
Warnings
Many fad diets promise faster weight loss than the recommended 1 to 2 lbs. per week. While these diets can be tempting, they are rarely safe or sustainable in the long term. Check to see if the diet follows the only proven method of weight loss --- burning more calories than you consume. Then check to be sure the diet does not deprive you of too many calories or a specific food group. MedlinePlus cautions that women should not consume fewer than 1,200 calories per day unless medically supervised, and men should not consume fewer than 1,500 calories per day. Eliminating entire food groups can also be risky because it may deprive your body of essential vitamins or minerals provided by that food group.
Maintenance
Once you've lost that 50 pounds, it is important to remember that, to keep the weight off, you cannot ditch the diet and exercise that got you there. A diet is not temporary. The key to maintaining a healthy weight is living a healthy lifestyle. That means continuing to eat a healthy diet and keeping exercise a part of your daily routine several times a week.
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