Losing 50 pounds in three months could completely change your life and appearance as well as improve your health. By the numbers, you would have to burn 175,000 calories in order to lose 50 pounds, since each pound lost requires 3,500 calories burned. In 100 days, which is slightly more than three months, you could theoretically decrease calories by 1,750 a day, thus achieving this result. This calculation does not take into account the complex nature of body composition, including water weight, muscle, bone and body fat. However, by changing the way you eat and incorporating intense exercise, you can realistically lose 50 pounds in three months.
Try a one to three day fast to jump-start your weight-loss plan. In his book "The Miracle of Fasting", Paul C. Bragg recommends this approach for managing healthy body weight. Combine one or two tablespoons of apple cider vinegar, one packet of stevia or natural honey, and eight ounces of distilled water, and drink three to five times to suppress hunger and cleanse the body. A 24-hour fast can be performed once a week thereafter to further cut calories, cleanse and encourage weight loss.
Purchase a whole-body cleanse product from a health retail store. Clearing excess toxins from the body will help you to burn fat and lose body weight more efficiently. Most programs run one to two weeks and require drinking plenty of water and staying near a restroom in case of increased regularity.
Calculate your maintenance caloric intake with the help of a personal trainer, or by utilizing the online resources available. Maintenance calories are those required to maintain your body as it currently is. Since you want to lose weight very quickly, you should eat 750 calories less than your maintenance per day. Divide these daily calories into five to seven smaller meals and snacks throughout the day. "The Fat Burning Bible" recommends three main meals, interspersed with three mid-meal snacks. Whey protein, yogurt and nuts make good additions to any mid-meal snack.
Consume 30 percent lean protein, 30 percent healthy fat and 40 percent low-glycemic carbohydrates in order to optimize fat-burning. These numbers are approximate, but they can be used to figure out about how many grams of each macronutrient you should take in per meal or snack.
Perform three to five resistance training workouts per week, no loner than 60 minutes in duration each. Follow that up with 30 to 60 minutes of cardiovascular exercise per day, depending on your fitness level. Cardio training is cumulative, meaning that several smaller sessions are equivalent to one long-duration workout.
Purchase a few helpful supplements. Purchase a whey protein powder to use as a mid-meal snack and/or post- and pre-workout shake. Liquid amino acids can also be used as an alternative. Choose a fat-burning product with 300 milligrams of EGCG and 200 milligrams of caffeine, which has been shown to elevate metabolic rate.
Eat one free or "cheat" meal per week. This means whatever cravings you have experienced during your week of dieting, you may now indulge. Eat whatever you want for one meal without worrying about the calories. This once-per-week cheat keeps you body from down-shifting its metabolic rate, which can stop your weight loss efforts dead in their tracks. Keep the cheat to one meal, once per week.
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
- Xtreme Lean; Jonathan Lawson and Steve Holman; Ironman Publishing, 2008
- The Miracle of Fasting; Paul C. Bragg; Health Science, 2009