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Home Fasting How to Lose 50 Pounds: 6 Proven Ways

How to Lose 50 Pounds: 6 Proven Ways

How to Lose 50 Pounds: 6 Proven Ways

The weight loss journey is a rollercoaster for most participants. The stubborn belly fat, low energy levels, and hopelessness are all too familiar.

Many people make the mistake of trying to implement too many fads. A good weight loss plan doesn’t have to be complicated. Sometimes it is as simple as going back to basics – a good diet plan, workout plans, and living a generally healthy lifestyle.

There’s no denying there are thousands of diets and trends that claim to help you lose weight, but the entire ordeal can become too complex. It’s not going to be easy, and it does require self-control, but losing 50 pounds is entirely achievable. 

This article explores the key methods to start losing weight. With the right strategy, you can reach your weight loss goal and maintain a healthy weight for the foreseeable future. 

How to Lose 50 Pounds

Losing 50 or any significant amount of unwanted pounds is a challenge. To optimize your potential with weight loss, there are some general methods to follow. 

How much and how quickly you lose weight cannot be guaranteed, as your ability to shed extra pounds depends on factors such as body type, metabolism, and lifestyle habits.

An excellent starting point is to define a clear plan that you can stick with. Avoid over-complicated methods and create a weight loss plan that will work for you without several failed attempts. 

Consider the points discussed in the following list to move forward with your weight loss journey. 

How to Lose 50 Pounds
Health Insider edit


#1 Try fasting 

Intermittent fasting means restricting your food consumption to limited windows. There are several fasting programs to choose from. It could be that you fast for a period every day or allocate certain days of the week to fasting. 

The consensus is that you eat fewer calories and ultimately lose weight. But you mustn’t overcompensate and eat more calories during your eating window.

You can use intermittent fasting to reach ketosis more quickly in the keto diet. However, the ketogenic lifestyle does not require fasting as a primary tool and instead focuses on a low-carb diet high in fat and protein.

#1 Intermittent Fasting App
dofasting logo

Your Personal Intermittent Fasting App

  • Progress tracker and calendar
  • Calorie tracker
  • More than 5,000 healthy recipes
  • Training routines
  • Daily motivation and tips
  • Water intake targeting
  • Daily caloric intake tracker
Our Rating:

#2 Have a routine

Consistency is key! Creating a routine is a positive way to implement new lifestyle habits, from your morning workout routine to setting regular meal times.

Beginning your days with morning rituals is an excellent way to improve mental well-being, boost energy, and set you up for the week ahead. 

 Have a routine

At night, switching off to fall asleep simultaneously each evening improves your sleep hygiene. Studies suggest a connection between weight loss and sleep, so it’s worth incorporating into your routine if you want to commit fully. 

A good night’s sleep will give you the energy and mental clarity to focus on your weight loss plan and refrain from overeating and opting for sugary snacks to keep you going. 

We are more inclined to make bad decisions when tired, so transition yourself into a good bedtime routine.

#3 Be more physically active

Be more physically active

Physical activity is a must if you want to lose 50 pounds. Find a workout routine that suits you personally. A combination of cardiovascular exercise and strength training will burn calories and help build lean muscle mass. 

If you’re new to working out, we recommend that you consult your doctor beforehand. A personal trainer is ideal for targeting your body type and getting you moving safely and effectively. You can start small with low-impact, gentle movements until you get used to it. 

An exercise plan won’t only burn more fat, but it will improve your overall health. 

#4 Reduce carbohydrate consumption

Reduce carbohydrate consumption

Following a low-carb diet can help you lose weight by consuming fewer calories. Opting for more fruits and vegetables, lean proteins, and healthy fats can help you feel fuller for longer. 

It will also ensure you get the nutrients your body needs to function. 

The carb restriction of the keto diet forces your body to burn fat for energy instead of glucose. With a significant reduction, your body will soon burn through stored fat. 

#5 Avoid alcohol 

Reducing your alcohol consumption has several positive effects on your overall health. 

If you drink lots regularly, you reduce your potential to lose weight, as alcoholic drinks are high in calories. Some wines, beers, and other beverages include added sugar too. 

When intoxicated or suffering from a hangover, it’s common to choose unhealthy foods. Cutting out alcohol will help you keep on track with your weight loss goal and avoid consuming extra calories.

#6 Eat more fiber

Eat more fiber

There are various fiber-based foods available in the grocery store to include as part of a healthy diet. 

Fiber is a food source that your body doesn’t digest. A high-fiber diet has several health benefits, like supporting good bowel health, lowering cholesterol levels, and keeping you feeling full. In turn, it helps with weight management and reduces the risk of heart diseases. 

Dietary fiber includes whole grains, fruits and vegetables, beans and legumes, and nuts and seeds. 

How Long Does It Take to Lose 50 Pounds?

Unfortunately, there is no standard answer to how long it takes to lose 50 pounds. 

Everybody is unique, with different bodies, health conditions, and levels of commitment to weight loss. Factors like age, physical activity level, and body weight contribute to your weight loss journey.

There are too many variables to determine the exact outcome for you.

The best way to lose 50 pounds is to do it gradually. Sudden and drastic weight loss can bring negative side effects, such as nutritional deficiencies, loss of muscle, and in some cases, weight gain. It can also be damaging to your mental well-being. 

With scientifically proven weight-loss strategies, you can reach an ideal weight without putting yourself at risk, physically and mentally.

Most organizations suggest that losing around 1–2 pounds per week is a safe and convenient number to aim for. It will not only remove unwanted pounds gradually but increase your chances of keeping the weight off.

If you can meet the 1–2 pounds per week mark, you can estimate to lose 50 pounds within 25–50 weeks. But remember, this is simply an approximation, and there is no guarantee. 

What Does Losing 50 Pounds Look Like?

50 pounds is a significant amount of weight to lose. Whatever your current body weight, a reduction of this size will have a major impact on your overall appearance.

The below photos reveal what losing 50 pounds looks like.

50lbs journey
50lbs lost
Before and after

What Is the Quickest Way to Lose 50 Pounds?  

Steady weight loss wins in the long run when it comes to losing 50 pounds.

A good mix of the weight loss factors listed above will give you an excellent chance to lose weight. If you keep up a routine with regular exercise, healthy eating, restricting certain foods and alcohol, there is no reason you can’t shed fat.

The more consistent you are, the sooner you will see results. 

As briefly discussed, intermittent fasting can help speed up the process and kickstart your body into burning fat. However, there’s no denying that taking strict control over your eating times is tough.

One solution to manage fasting is with the DoFasting app. DoFasting serves as an assistant to individuals partaking in fasting. You can set schedules, enjoy healthy home cooking using meal plans, and add everyday exercises to your routine.

#1 Intermittent Fasting App
dofasting logo

Your Personal Intermittent Fasting App

  • Progress tracker and calendar
  • Calorie tracker
  • More than 5,000 healthy recipes
  • Training routines
  • Daily motivation and tips
  • Water intake targeting
  • Daily caloric intake tracker
Our Rating:

It’s all in one place, so you can quickly get to grips with fasting.  

The fasting methods provided on the app are based on scientific data. It’s considered a safe and practical resource for weight loss. 

If fasting is a route you’d like to explore, we recommend taking advantage of DoFasting as a personal guide.

A Word From RD

Losing 50 pounds is undoubtedly a challenge, but you can reach your ideal body weight with dedication and time. 

Lifestyle changes are inevitable if you want to begin a weight loss journey. Implementing several weight loss solutions into a positive routine will get you where you want to be, from diet changes to moving your body. 

Essentially, you need to create a calorie deficit. A calorie deficit occurs when the body uses more calories than you consume. You must reduce caloric intake and burn calories for the math to balance. 

It’s essential to remember that not every weight loss plan will work for everybody. You should find a routine that works well for you without putting your health at risk or forcing you to give up.

As 50 pounds is a large amount of weight to lose, you should speak with your doctor before enrolling in a weight loss program.

If losing 50 pounds is a too high goal, you should target losing 40 pounds or losing 20 pounds first.


50 pounds is a big goal, but it is entirely possible to achieve. Focus on weight loss methods suitable for you to ensure you maintain new lifestyle changes. 

While there is no definitive answer to losing 50 pounds, a combination of diet, exercise, and healthy decisions is clinically proven to deliver results. Whichever route you decide to go down, remember that consistency is vital. 

In a matter of time, those extra pounds will no longer hold you back from living your best life.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

How to Lose 50 Pounds: 6 Proven Ways

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