How To Start When You Have 50+ Pounds To Lose
Losing 50 pounds is not an easy task, but it can be accomplished in about four months following strict rules and hard exercise. This will burn 12 pounds a month, or three pounds a week, which is a bigger amount than the recommended loss of 1-2 pounds weekly. But, don’t worry – it’s not impossible nor unhealthy. During the course of this process, you will use healthy, sustainable methods without starving yourself or take rather questionable supplements. If you achieve the goal of losing 50 pounds in a month, you will adopt long-term healthy habits that will maintain your weight and overall health.
Start eating a healthier diet that includes whole grains. Don’t count your calories and make sure that the food you’re eating is of the highest quality. Avoid processed foods, carbs and sweet treats, and substitute them for natural fruit and vegetables as well as lean protein and whole grains.
Eat moderate portions of food – even if it’s healthy food, overeating will not help you achieve losing 3 pounds a week. Ensure that you have at least half a plate full of vegetables that have few calories but are nutritionally rich. Eat no more than half a cup of whole grains and a 3-ounce serving of lean protein such as chicken breast, white fish or flank steak. If you really want to lose 50 pounds, you must stick to this plan or you will fail.
Include healthy fats in all your meals. They will keep you satiated and won’t interfere with your weight loss plan. Add a teaspoon of olive oil, coconut oil, a tablespoon of chia or flax seeds, a quarter of an avocado, etc. in your smoothie or salads. Eat nuts between meals to satisfy your cravings.
Avoid carbonated drinks, alcohol and “100% natural” juices and sugary coffee drinks. These drinks are full of sugar and calories and will interfere with the feeling of fullness. Alcohol will make you overeat and induce frequent cravings.
Burn at least 500 calories per training session. When you combine this with the 750-1000 calories reduced by your diet, you lose a healthy amount of calories every day.
Try doing more cardio training as it burns a lot of calories. Build up your fitness level gradually and don’t overdo it – straining yourself too much can cause injuries. Start walking for 30-45 minutes 3 times a week, then increase the duration and frequency after a couple of weeks. After a few months, change your cardio training – go for a swim, ride a bicycle or take a fitness class. Try different things to maximize the fat burn.
After building up your fitness, start interval training, which should take half a month to a month. Interval training includes alternating sessions of intense training and short rest periods, and has a huge impact on weight loss, according to an article written by Stephen H. Boutcher in a 2011 issue of the magazine “Journal of Obesity”. For example, warm up, then replace two minutes of running or walking with 20-30 minutes of hard work out.
Add weight training to your regime after a couple of weeks. This will boost your daily energy burn. Go to a gym or hire a trainer for this purpose, as it is highly rewarding to your health. You can try it at home too – perform 8-12 repetitions in a set for every major muscle group twice a week, never in consecutive days. Try doing pushups, squats, pull-ups, triceps dips and crunches. When you achieve 12 repetitions per set, add weight in the form of dumbbells or resistance bends.
Try being more active and avoid sitting. Go for a walk or run and try to spend your time actively. Do extra chores around your house or go for a swim, or go out with your friends for a game of bowling. Whatever you do, don’t sit for long as it will hinder your performance.