If you want to lose 50 lbs in 2 months, you need to burn more calories than you consume in a day.A healthy rate of weight loss can be achieved by burning 500 to 1,000 calories more than you eat in a day.Slow weight loss is more effective than fastweight loss at reducing body fat, waist, and hip circumference.Losing weight quickly is more likely to cause you to lose water than anything else and the weight you lose will likely come back on.Developing a healthy weight loss plan for yourself, exercising more, and using other proven strategies will help you reach your ultimate goal.
Step 1: It's a good idea to set a realistic goal for weight loss.
It is great to know how much weight you need to lose over the long term, but short-term goals are equally important.Try to think about how much you want to lose and what you need to do to get there.Sub-goals will help to ensure that you stay on track.If you set a 1 month weight loss goal of 8 pounds, you would need to lose 2 lbs per week.You can burn an extra 1,000 calories per day by cutting calories from your diet and exercising.
Step 2: Count calories to lose weight.
If you want to lose weight, you need to reduce your food intake.You can either ask your doctor to help you figure it out or you can do it on your own.A combination of diet and exercise will help you cut calories from your diet.You can record everything you eat and drink with a food diary.A healthy amount is between 1,200 and 1,500 calories per day for women and between 1,500 and 1,800 calories for men.
Step 3: Foods with high levels of vitamins and minerals are lower in calories.
Fruits and vegetables add less calories than other foods, which include bread, chips, and candy.You can reduce calories by eating 1 to 2 serving of fruits or vegetables every meal.Salads made with fresh romaine lettuce are one of the great options.Vegetables like broccoli, cauliflower, carrots, green beans, and summer squash are steamed.Fruit, apples, and pears are fresh cut.
Step 4: Look into intermittent fasts.
Intermittent fasting is when you eat all of your meals within an 8 or 10 hour window.It is between the hours of 7 am and 5 pm for many people.You can set a time frame that works for you.If you keep the same time frame each day, you will have 14 to 16 hours between your last meal and the first meal of the next day.If you want to maintain an 8 hour eating window with a 16 hour fast, you can eat breakfast at 7 am, lunch at 11:00 am and dinner at 3:00 pm.You could eat breakfast at 9:00 am, lunch at 1:00pm, and dinner at 5:00 pm to maintain a 10 hours window with a 14 hour fast.
Step 5: Try to follow a low-fat diet.
Both of these eating strategies can help you to lose weight.Choosing a diet that you can stick with over the long term is more important.Eggs, bacon, cheese, and non-starchy veggies are good for you if you like a low-carb diet.A low-fat diet may be better for you if you can't live without fruit, bread, pasta, and rice.The most important thing is to cut calories and create a deficit.You will not lose weight if you don't reduce your calories.
Step 6: Drink more water.
Water provides your body with the hydration it needs and has zero calories.You do not need to drink anything else.Water is a good way to reduce calories.Sugary soda and alcoholic drinks are high in calories.Adding a lemon or lime wedge to your water will make it taste better.You could use fresh fruit or a cucumber slice to make something even more exotic.
Step 7: Practice eating in a way that slows you down.
It is possible to become more aware of your body and the experience of eating so that you will eat less as a result.Putting away your phone while you eat is one of the strategies you might try.You can eat using chopsticks or your non-dominant hand.You can slow down by focusing on other aspects of your food.Inhale the scent, notice how it looks on your plate, and chew slowly to savor the flavors and texture of the food in your mouth.
Step 8: It is possible to exercise.
The more exercise you get the better for your health.On most days of the week, try to work in at least 30 minutes of exercise.It will be easier for you to stick with it if you enjoy it.You can either take a walk on your lunch break or after dinner, go to an aerobics or spin class, or dance around your living room to your favorite music.
Step 9: Work in more physical activity throughout the day
If you do a little extra, you can burn more calories and increase your weight loss results.You can work more activity into your day by parking further away from the entrances, taking the stairs instead of the elevator, getting up and walking around, and doing squats during a commercial break.
Step 10: If you want to burn more calories, try high-intensity interval training.
When you exercise at a moderate pace, do a burst of high-intensity exercise, and then repeat this cycle in regular intervals, you are training for high intensity interval training.You can do any form of exercise, including walking, running, biking, swimming, or even dancing.For example, you could walk at a moderate pace for 4 minutes, then walk briskly for four minutes and then return to the normal pace.You should repeat these intervals until you complete 30 minutes of exercise.If you are biking, try riding on a flat surface and then doing a hill, then go back to a flatter surface.Continue for 30 minutes.
Step 11: Strength training will increase your resting metabolism.
If you build muscle, you will burn calories even when you are asleep.Resistance bands, dumbbells, strength-training machines, and bodyweight exercises can be used to build strength.Two 30 to 45 minute strength training sessions per week is what you should aim for.Make sure you work your major muscle groups during strength training.Your arms, legs, back, buttocks, abdomen, and chest are included.
Step 12: Therapy can be used to change your eating habits.
If you are in the habit of eating whenever you feel stressed, sad, lonely, or tired, working with a therapist might be helpful for changing your behavior.A licensed mental health professional can help you develop new tools for dealing with negative emotions instead of using food as a distraction.If you often eat candy and other junk foods when you feel stressed, a therapist could help you learn to use relaxation techniques, such as deep breathing or progressive muscle relaxation instead.
Step 13: Get help from other people in a support group.
It is possible to stay motivated and avoid letting setbacks derail your progress if you surround yourself with like-minded people.You can join a weight loss support forum online or look for a group in your area.There are free support groups you can join if you join a paid weight loss program.
Step 14: Discuss weight loss medications with your doctor.
Several drugs have been shown to improve weight loss results.If you have a body mass index of 30 or higher, you may be able to use this option.Discuss your options with your doctor.Phentermine and topiramate are commonly prescribed for weight loss.
Step 15: Find out if you are a good candidate for surgery.
It is a last resort for people who have tried for years to lose weight, but it is very effective.Reducing the size of your stomach is part of this surgery.If you haven't been helped by any of your other options, talk to your doctor to see if this might be an option for you.Just like any other surgery, the risks of bariatric surgery are the same.Discuss these with your doctor before you make a decision.