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How to Lose 50 Pounds or More in a Healthy and Sustainable Way

Shedding 50 pounds is a big challenge that needs a lot of hard work and patience. It is not something that can be done in a short time or without changing some habits in your life. Here are some tips on how to shed 50 pounds in a safe and lasting way:

  • Cut down on calories. To shed weight, you need to use up more calories than you take in. A calorie deficit is the gap between the calories you eat and the calories you use up. To shed one pound of fat, you need to make a deficit of 3,500 calories. To shed 50 pounds, you need to make a deficit of 175,000 calories. This means you need to eat 500 to 1,000 calories less per day, depending on how much you weigh, how tall you are, how old you are, whether you are male or female, and how active you are. You can use a weight loss calculator by date¹ to guess your calorie needs and target date for shedding 50 pounds.
  • Eat more protein and fiber. Protein and fiber are two nutrients that can help you stay full and happy for longer, which can stop you from eating too much and wanting more food. Protein also helps to keep your muscles, which makes your metabolism faster and uses up more calories. Try to eat at least 0.8 grams of protein per kilogram of body weight per day, and at least 25 grams of fiber per day. Some good foods with protein are lean meats, eggs, fish, dairy, soy, nuts, seeds, and beans. Some good foods with fiber are fruits, vegetables, whole grains, oats, and legumes.
  • Drink more water. Water is important for your health and hydration, and it can also help you shed weight. Water can help you get rid of toxins, make your digestion better, and boost your energy levels. It can also help you control your hunger and eat less calories. Studies have shown that drinking water before meals can help you eat less and shed more weight². Try to drink at least 8 glasses of water per day, or more if you work out or sweat a lot.

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  • Work out regularly. Work out is another main part of weight loss, as it helps you use up more calories, build muscle, make your mood better, and avoid diseases. To shed 50 pounds, you need to work out at least 150 minutes per week, or 30 minutes per day, at a medium intensity. You can also make the intensity, length, or number of your work outs higher as you get stronger and fitter. The best kinds of work outs for weight loss are cardio, strength training, and HIIT. Cardio work outs, such as running, cycling, swimming, or dancing, can help you burn fat and make your heart healthier. Strength training work outs, such as lifting weights, doing push-ups, or using resistance bands, can help you build muscle and make your metabolism faster. HIIT work outs, such as sprinting, jumping, or burpees, can help you use up more calories in a shorter time and make your afterburn effect higher³.
  • Be steady and patient. Shedding 50 pounds is not a fast or easy process, and it needs a lot of steadiness and patience. You may not see changes right away, or you may face pauses or problems along the way. Don’t let these make you sad or make you quit. Remember that weight loss is not a straight or sure process, and it depends on many things, such as your genes, hormones, stress, sleep, and surroundings. Focus on the good changes you are making to your health and well-being, and cheer for your small wins and accomplishments. Keep track of your progress by measuring your weight, body fat percentage, waist size, or BMI. You can also use a weight loss chart or table¹ to see your journey and inspire yourself. Most importantly, be nice and gentle with yourself, and don’t compare yourself to others. Everyone has their own speed and way to weight loss, and you are doing the best you can.

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