Losing 50 pounds in three months isn't easy if you're close to your ideal weight.It is still possible with lots of discipline and will, but not completely.If you scroll down, you can find out how to start losing weight.
Step 1: Understand calories.
If you want to lose 50 pounds in a short period of time, you need to understand the concept of calories.In nutrition speak, calories are units of energy that are used to measure how much energy you burn through food and physical activity.
Step 2: How many calories should you take in a day?
The amount of calories a person needs to consume each day will vary depending on a number of factors.There are many online calorific intake calculator.Clicking here will show you how to find your intake number.
Step 3: To lose weight, you need to cut calories.
To lose a pound a week, you need to create a deficit of about 500 calories a day.To lose 50 pounds in three months, you will need to create a weekly deficit of at least 14,000 calories.You will need to create a deficit of 2,000 calories daily.Losing 50 pounds in 3 months equates to losing 16 pounds each month or 4.17 pounds a week for 12 weeks.
Step 4: A plan is created.
A diet and fitness plan is the first thing you have to do.You may not be able to track your weight loss progress without it.The plan you come up with should be specific and measurable.Everyone has their own eating and physical limits.Your weight loss plan should be tailored to your needs.Break your ultimate goal into smaller milestones and track them over time to make sure you are on the right path.A weekly breakdown is recommended.
Step 5: Think about how you eat.
Don't eat three big meals if you want to eat small meals throughout the day.Eating small meals throughout the day will help keep your metabolism active.Try to eat five meals, each around 300 calories.Try to eat a fruit, a vegetable, or a snack with one of the following: rice, pasta, bread, and small potato.This will make sure your meals are balanced.
Step 6: Drink a lot of water.
You should drink at least eight cups of plain water a day to keep hydrated.If you don't drink enough water, your body will hold on to it.Your body will stop holding on to water weight if you drink lots of water.
Step 7: Large volume foods with fewer calories include raw vegetables and whole foods.
These foods will keep you full longer and you will consume less calories in the process.Green leafy vegetables are great for weight loss.
Step 8: Avoid foods that are high in calories.
Fast foods, processed canned products, desserts and foods with a high proportion of saturated fats are examples.These foods have a lot of calories in them.
Step 9: Don't eat'snacks'.
When you are trying to lose weight, healthy snacks can be hard to find.If you drink a lot of soda or eat junk food, you will need to get rid of these habits.The foods and drinks contain a lot of empty calories and will not nourish your body in a healthy way.Try to incorporate more whole foods into your diet and cut them out completely.If you want to snack on when you get hungry, stock up on your favorite fruits and vegetables.
Step 10: You should stop drinking calories.
All drinks with sugar are off the table.If you want to cut calories, restrict calories dense drinks.Try to get plain water, black coffee and lemonade.
Step 11: A food journal is where you keep a record of everything you eat and how many calories you consume.
The most convenient way to keep a food journal is by using apps on your phone; there are a number of paid and free apps that let you key in the foods you eat and which automatically display the calories in your meals.If you are not careful with your tracking, you may be able to over eat.
Step 12: Increase your exercise routine.
To achieve a weekly weight loss of around 4 pounds, you should aim for 5 - 7 hours of exercise per week.Each session should burn between 400 and 600 calories.Cardiovascular training is a must if you want to burn calories.
Step 13: It is possible to create a cardio workout.
Cardio exercises raise your heart rate and increase blood circulation.Running, cycling, using the elliptical machine, and swimming are examples of cardiovascular exercises.If you want to lose at least 4 pounds a week, you will need to burn around 1,500 calories a day.If you only have two hours to work out, you will have to do higher intensity exercises that burn at least 750 to 800 calories each hour.Examples of high intensity workouts include running at higher speeds and doing high-intensity interval exercises.You can start with lower impact exercises such as swimming, brisk walking, low impact aerobics, and so on, but do them for three hours.
Step 14: Do weight training.
Cardio is a great way to burn calories, but it has drawbacks.If you do a lot of cardio, you can lose lean muscle mass, which is something you don't want.Lean muscle will help you maintain your metabolism at optimum levels and give you a better looking, toned body.Moderate weight training three times a week is the best way to maintain your muscle mass.Resistance machines can be used at the gym, or you can use dumbbells at home.Strength training will not burn as many calories as cardio, but it is important to build muscle and boost metabolism.
Step 15: Make small changes to your daily routine.
Simple changes like taking the stairs, walking your dog, and playing with your kids help you move closer to your goal of 50 pounds in 3 months.