You can expect to lose 50 lbs. in as little as six months safely and quickly. You may be able to lose the weight faster by eating very few calories and exercising a lot, but there are possible risks associated with under-eating and overtraining. And you are more likely to regain the weight if you lose it too quickly. Therefore, you should do significant amounts of exercise and dieting following safe guidelines.
Exercise
Step 1
Exercise off 500 calories every day. You must cut 3,500 calories to lose 1 lb. of fat. You can work that off over seven days each week at the rate of 500 per day.
Step 2
Begin exercising at a light to moderate intensity so you do not overdo it. Use the Borg Perceived Rate of Exertion to judge exercise intensity, as recommended by the Centers for Disease Control and Prevention (CDC). Aim for an 11 on a scale of six to 20, with six being not exercising and 20 being exercising at your maximal exertion for light exertion. You should be able to sing at this intensity. Aim for a 13 for a moderate intensity. You will be able to talk but not sing at this intensity.
Step 3
Choose activities that are light to moderate in range, such as walking, hiking, jogging, water aerobics and playing tennis.
Step 4
Use an activity calculator to estimate the number of calories you burn per workout. Break your workouts into multiple sessions to make exercise easier on your body and your schedule
Step 5
Lower your exercise intensity or take some time off if you experience symptoms of overtraining. Symptoms include fatigue, hormonal imbalance, stress, anxiety, feeling shaky when you don't eat regularly, a raised heart rate, dizziness when getting up, or cravings for sweets, says Dr. Phil Maffetone. Dr. Maffetone has trained professional and world-class athletes during his 20 years in sports medicine and applied kinesiology.
Diet
Step 1
Eat a low-calorie diet that will reduce your calories, but don't drop below recommended minimums. Eat at least 1,200 calories daily if you are a woman and 1,400 if you are a man, as advised by nutritionist Andrea Wenger Hess of the Joslin Diabetes Center in an article called "Common-Sense Strategies for Long-Term Weight Loss" on the University of Maryland Medical Center's Web site.
Step 2
Eat a balanced diet. Visit the National Heart, Lung, and Blood Institute Web site for sample, balanced low-calorie menus for different cuisines like American, Southern and vegetarian. An example of a daily plan would be to eat an orange, two 4-inch pancakes with margarine and syrup, and 1/2 cup of milk for breakfast; 1/2 cup of vegetable soup, half a bagel, a spinach salad and an apple for lunch; an omelet, 1/2 cup of brown rice, 1/2 cup of carrots, one slice of whole wheat bread with margarine and a fig bar cookie for dinner. You may have 3/4 cup of milk as a snack and all the water and unsweetened iced tea you want.
Step 3
Continue on your diet until you lose 50 lbs. Weigh yourself weekly at the same time to get accurate results and to know when you've reached your goal.
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