How to Lose 50 Pounds in a Month: 10 Tips for Getting Started
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So, you want to get into shape. You’ve decided to lose 50 pounds in a month. While you may be eager to drop some weight, it’s important to avoid harsh time restrictions. Humans cannot lose that much in just one month, even with a consistent routine.
Weight loss should be a safe journey. Trying to change your body in such a short amount of time can lead to many health problems, which are just not worth the stress. Instead, we can offer a better way to approach weight loss that will give you amazing results without unnecessary harm.
Discover 10 sustainable ways to lose 50 pounds, including the ideal timeline for achieving your weight loss goals.
How to Lose 50 Pounds in A Month? 10 Simple Ideas to Try Today
Losing weight, whether that’s to reduce belly fat or feel healthier, takes time. Research suggests that you should lose 1–2 pounds a week to prevent problems such as malnutrition, starvation, and chronic fatigue. One way to do this is to build a sustainable routine that doesn’t promote rapid weight loss.
Below are several ways you can lose 50 pounds safely:
#1 Eat slower
A study found that fast eating is associated with excess body fat. This is because your body doesn’t have enough time to process how much you’re eating, meaning you could have more calories than necessary. Therefore, consuming food slowly increases leptin hormones that promote fullness and reduce your appetite.
#2 Fast at least 2 times a week
Intermittent fasting is an eating pattern that involves periods of fasting and eating normally. You can try this weight loss method to burn more fat throughout the week. For example, beginners should follow the 16:8 plan for a few weeks. This means consuming regular meals in an 8-hour window and then fasting for the remaining 16 hours.
Research suggests that fasting supports weight loss because your body has no choice but to burn fat when it runs out of glucose. Fasting at least twice a week can help you achieve your desired goals.
#3 Stay in a calorie deficit
Being in a calorie deficit means you have to cut out 300–500 calories from your regular diet. For someone who eats around 2,000 calories to maintain their weight, they would need to reduce that to 1,500. This common weight loss method encourages your body to burn stored fat for energy.
People who don’t lose weight in a calorie deficit could still be eating too much. They may also be consuming too little, which slows down their metabolism. Instead, use a BMR calculator to determine your maintenance calories and subtract 500 calories from that.
It’s also worth trying weight loss apps that contain calorie-tracking features. This way, you can monitor how much you’re eating to avoid exceeding your daily calorie intake. There are also features that show you how much body weight you’ve lost in a month.
#4 Make healthier food choices
A diet should always be about balance and consistency. Eating healthy food is advised, but you must treat yourself now and then to avoid the dreaded cravings. Some people like to have a small treat at the end of each week, whether that’s a mini cake or milkshake, to motivate them on their weight loss journey.
But one of the best habits you can develop is to make healthier food choices when you eat. For example, instead of buying breakfast cereal, choose oatmeal. Whole-wheat pasta is also better than white pasta because it contains more protein, fiber, iron, and magnesium.
Look for more nutritious alternatives when losing weight. Small changes like this can reduce how many calories you eat in a day, which will help you maintain a low-calorie diet. To lose body fat fast, you need to consume nutrient-dense foods such as spinach, eggs, chicken, salmon, kale, berries, almonds, and seeds.
#5 Have a step-by-step plan
You should create a weight loss plan to keep you on track and motivated. These plans will be different for everyone, so you should focus on your goals and how you wish to achieve them. A step-by-step plan also holds you accountable for your weight loss journey since you have a clear guide.
An example plan might look like this:
- Make a shopping list containing nutrient-dense foods
- Have 3 regular meals a day with low-calorie snacks
- Track calories for every meal
- Drink at least 9 cups of water daily
- Do cardio and strength training each week with a personal trainer
- Use the scales at the end of each week to measure weight loss progress
For more guidance on losing weight, speak to a registered dietitian. They can put together a diet plan that works for your goals and health. Personal trainers will also guide you in the gym by pushing you to work hard.
#6 Incorporate HIIT and resistance training
Losing 50 pounds in one month is not possible, but you can lose 8–10 pounds in that time with a sustainable exercise routine.
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Studies show that high-intensity interval training (HIIT) can boost weight loss because you’re continuously burning calories. This type of exercise involves alternating short periods of intense aerobic exercise with brief recovery. For example, you might sprint for 30 seconds before having a 10-second rest. Then, you will repeat this a few times.
Resistance training can increase muscle mass, strength, and endurance. You can lift weights in the gym or try resistance bands at home. Building more muscle can help you lose weight since your body will burn more calories to fuel that muscle and keep you strong.
If you have a medical problem, it’s best to speak to a doctor or personal trainer. These professionals can create a plan that works for your physical health.
#7 Cut refined carbs out of your diet
Refined carbs are types of carbohydrates that have been stripped of fiber, bran, and other important nutrients. They offer no health benefits for your body, meaning it’s safer to avoid them on a low-calorie diet. Research also suggests that these carbs increase the risk of diabetes and heart disease.
Foods such as breakfast cereals, white bread, biscuits, pasta, white rice, and cakes contain refined carbs. Instead, focus on eating more nutrient-dense meals that increase your energy and support weight loss.
Choosing the right nutrients is also essential for losing weight. For example, magnesium and potassium are minerals that may boost your metabolism. A fast metabolism burns more calories throughout the day, leading to weight loss. Consider eating more avocados, cashews, beets, spinach, and bananas, as well as drinking more lime water.
#8 Stay hydrated at all times
Staying hydrated is one of the most effective ways to consume fewer calories and lose weight. A study found that drinking water decreases your appetite, meaning you won’t feel the urge to binge eat.
The same study suggests that a high water intake fuels lipolysis – a process that breaks down fat cells. It can contribute to the reduction of visceral fat, which is a type of fat that wraps around your abdominal organs and encourages heart disease.
Women should drink at least 9 cups of water a day, and men should drink 12 cups. This amount can keep you hydrated at all times.
#9 Prioritize yourself
You should prioritize yourself when navigating your weight loss journey. To lose weight, you must dedicate time and effort toward consistent healthy eating, exercise, and self-care. How much weight you lose in one month depends on your dedication.
Always surround yourself with positive influences. Friends and family should offer support when necessary and encourage you to achieve your goals. Alongside this, be present and patient because weight loss doesn’t happen overnight.
If you want to focus more on self-care, start journaling. Write down your short- and long-term goals, including your thoughts for each day. Making a note of your boundaries can also prevent burnout during weight loss.
#10 Don’t rush
Many people fall into the rapid weight loss trap because they want to reach their goals fast. This is not a good practice to follow, as you could lose muscle mass rather than fat. Instead of trying a very low-calorie diet you found on the internet, create a sustainable plan with a registered dietitian.
Remember that it takes time to lose weight. This is because your body has to adjust to the new daily calorie intake and exercise routine. Rushing your progress will only cause health problems down the line, such as menstrual irregularities, muscle loss, constipation, nutrient deficiencies, and hair shedding.
Why Lose 50 Pounds?
Dropping 50 pounds can decrease your risk of heart disease, diabetes, and stroke. This is because you’re burning fat and any plaque that clogs your arteries. Reaching a healthy weight keeps you fit, so it’s worth setting this goal to protect your long-term physical and mental health.
Losing 50 pounds is a significant target that requires time and consistency. You should set this goal if you’ve reached an unhealthy weight and started to experience health problems associated with weight gain.
Before delving into a weight loss program, consult with your doctor. A medical professional can determine whether 50 pounds is safe to lose. You may need a modest program to ensure you don’t cause injuries.
How Long Does It Take to Lose 50 Pounds?
It may take around six months to lose 50 pounds. This depends on your metabolism, diet, exercise routine, and current weight. However, you should aim to lose 1–2 pounds a week to protect your body.
Everyone wishes to reach their ideal body weight in a flash, but that isn’t possible. Slow and steady is the best mindset to have when losing stubborn fat. You don’t want to restrict yourself too much just to lose a few extra pounds each month, as this won’t be beneficial for your muscles and bones.
Aim to lose around 8–9 pounds a month to reach your goal. How much weight you lose during those months will depend on your consistency with healthy eating and exercise. Make sure to track your calories and do things that keep you motivated, such as going for walks, meeting with friends, and making proper dietary changes.
FAQ
No, it is not possible to lose 50 pounds in one month. This is a very unhealthy and unrealistic goal that could damage your body. Sometimes, restricting your food intake leads to weight gain because your body holds onto fat for an energy source.
You can lose a huge amount of weight without exercising, but it will be slow progress. It’s recommended you exercise for 30 minutes a day, 5 times a week, to lose weight. Even a simple walk in the morning can help you burn more fat.
Losing weight is challenging, but you can do it with the right mindset, diet, and exercise routine. However, you might experience a weight loss plateau when trying to drop 50 pounds. One way to overcome this is to lower your calorie intake or increase the intensity of your exercises.
A Word From an MD
Losing weight offers numerous health benefits, such as lower blood pressure, improved moods, and better metabolic function. But weight loss can also increase your self-esteem and make you feel good. This is one of the main reasons why people feel eager to drop stubborn fat quickly.
While it may be tempting to find “weight loss pills” or the best restrictive program online, it won’t benefit your progress. Your body is precious, so it’s important to give it the right care when cutting calories and performing high-intensity exercise.
From studies, it’s clear to see that diet has the most influence on weight loss. Always choose nutrient-dense foods to include in your meals. For example, avocados, plums, berries, chicken, salmon, almonds, and yogurt are all great at fueling your body with essential nutrients.
To create the perfect weight loss plan for your health, speak to a medical professional. Don’t rely on rapid programs that promote unhealthy claims.
Conclusion
You have to remember that losing 50 pounds in one month is not possible or healthy. It’s important to set realistic goals and speak to a registered dietitian. Some simple steps for losing weight include avoiding processed foods, exercising regularly, drinking more water, and trying an intermittent fasting method.
Anahit Harutyunyan is an MD in Anaesthesiology and Intensive Care. She also has a second specialty as a Medical specialist in Physiatry. Anahit has work experience in different clinics as ICU Doctor and Medical Doctor in Yerevan and Gyumri Ambulance Stations. She also worked in the therapeutic department during covid and has morning consultations in Nor Med private clinic.
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