Losing 50 pounds is a difficult challenge for anyone. However, losing this much weight is not for everyone because your body can lose only a certain amount of weight safely. Before attempting to lose this much, consult with your doctor to assess how much weight you can safely lose and if losing 50 pounds is a healthy and attainable goal. To achieve your goal, you will have to follow a healthy diet and perform daily aerobic exercise to burn more calories than you consume.
Step 1
Eat smaller meals throughout the day. This will help keep your body's metabolism higher while supplying a consistent source of energy throughout the day. Eating more smaller meals throughout the day has the added benefit of reducing the urge to binge on unhealthy snacks and also helps reduce body-fat storage. Try eating six small meals a day by cutting the portions of your three main meals in half and eating them throughout the day.
Step 2
Plan what you will be eating for the day. If you are looking to eat six meals a day or a small meal every three hours, prepare what you will be eating in advance so as not to be caught without a meal when needed and resorting to eating whatever is available. Consume meal-replacement bars or shakes as a meal to help you stay on course. Strive to have each meal as balanced as possible with a ratio of 30 percent healthy fats such as avocado or olive oil, 30 percent lean proteins such as skinless chicken and 40 percent healthy carbohydrates such as brown rice or whole grains.
Step 3
Keep unhealthy foods out of your reach and out of your kitchen. Losing 50 pounds will mean making dramatic changes not only to your diet but also to what things you keep in your home and how you do your grocery shopping. Begin by throwing out all unhealthy foods in your home. Get rid of packaged meals, canned foods high in sodium such as soups and meats, cookies, chips, high-fat cheeses and sugary snacks. Then replace each item with a healthy alternative such as assorted fruits, vegetables and nuts for snacks, and whole grains and proteins for meals. Switch to olive oil sprays instead of butter for cooking and try hummus instead of mayonnaise.
Step 4
Perform aerobic exercise several days of the week. Work your way up to performing high-intensity aerobics where you are at or above 75 percent of your heart rate during the exercise. High-intensity aerobic exercise burns a larger number of total calories over a shorter period of time than lower-intensity aerobic exercise over longer periods of time. High-intensity aerobic exercise has the added benefit of elevating your metabolism long after you have finished exercising, helping you keep burning fat even when sedentary.
To calculate your maximum heart rate, subtract your age from 220 for a man and 226 for a woman. The number represents beats per minute. Then multiply this number by 0.75; this will represent 75 percent of your maximum heart rate and the range you should aim to stay above while doing aerobic exercise
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