Losing weight takes time, effort, and discipline. Losing 50 pounds (22kg) is quite a difficult undertaking. This article will answer how long will it take to lose 50 pounds?
There are ways you can lose 50 pounds safely. If you get the go-ahead from your doctor, this article will also show you safe ways to do it.
WAYS TO LOSE 50 POUNDS
1. COUNT CALORIES
It is an undeniable fact that to lose weight, you need to lose more calories than you consume. This is known as a calorie deficit.
To achieve it, you need to exercise more and consume fewer calories.
When you track your calorie intake, you can be aware of where you need to make adjustments.
Studies show that people who apply calorie tracking to their weight loss routine lost more weight than those who didn’t.
The safest way to determine how many calories to consume per day is to talk to a nutritionist. Different lifestyles, orientations and physiologies have different calorie needs. For example, if you are a 30-year-old woman with a fairly active lifestyle you need to consume 2700 calories a day.
If you want to lose weight, you should consume 2100 calories a day.
Cutting out about 500 calories a day is one of the most effective ways to lose weight.
You can use a food tracking app or a journal to check your calories. However, it can also easily lead to dangerous territory where you become obsessive over food.
Ensure you are only doing it to track your intake, not constantly lower the number of calories you are eating.
How long will it take to lose 50 pounds with this method? It will take a year to lose 50 pounds by eliminating 500 calories from your daily intake.
2. INCREASE FIBER IN YOUR DIET
This is an indigestible food that is great for your digestive system.
Fiber slows down the rate at which your stomach empties itself which leaves you feeling fuller for longer.
Studies have also shown that consuming fiber reduces the production of hunger hormones. This also leaves you fuller for longer.
Staying fuller for longer helps you avoid unnecessary snacking and enables you to eat less.
Dated research found that adding 14g of fiber to your daily intake can reduce your calorie intake by 10%. This led to an average weight loss of nearly 2 kg over 4 months. How long will it take to lose 50 pounds like this?
Without dieting or exercising, and relying on an increased fiber intake for your weight loss only, it will take about three and a half years to lose 50 pounds.
However, more research is required to determine the efficacy of this.
If you add exercise and ensure you are eating 500 calories less per day, it will take you about a year.
3. INCREASE PROTEIN IN YOUR DIET
In order to lose 50 pounds, increasing protein in your diet is important.
Studies show that diets higher in protein help boost your metabolism, curb your appetite by leaving you fuller for longer, preserve muscle and potentially reduce belly fat.
It has also been proven that adding protein to your meals helps you burn 80-100 more calories a day.
Additionally, research has shown that a high-protein diet can help you prevent weight regain.
Healthy proteins such as lean meats, seafood, eggs, nuts, seeds and legumes are great proteins you can add to your meals.
How long will it take to lose 50 pounds with a boosted protein diet? If you are highly active, it will take you seven months to a year.
4. DO MORE EXERCISE
Exercise is necessary for healthy weight loss.
But not all exercises are created equal.
Studies show that adding cardio to your routine is one of the most effective ways of losing weight and improving heart health.
How long will it take to lose 50 pounds by doing cardio? Studies show that doing 40 minutes of cardio three times a week for six months can help you lose 9% of your body weight.
Walking then working your way up to jogging and running can be really beneficial for your health and weight loss goals. If you have joint issues, you can do low impact exercises like swimming or cycling.
Resistance training is also highly effective for weight loss.
Studies show that it can boost your metabolism. It can also help you burn calories at rest.
Resistance training is also easy to add to your routine if you can do weight training at the gym. You can use bodyweight exercises such as lunges, planks or sit-ups.
5. IMPROVE THE QUALITY OF YOUR DIET
Not only do you need to add fiber and protein to your meals, you also need to ensure that you are eating a balanced diet.
Vegetables should be added to every meal where applicable. They are highly nutritious.
Vegetables aid in weight loss due to their high-water low-calorie content. They are a great source of fiber and leave you fuller for longer.
Studies show if you replace refined carbs with vegetables, you will lose weight more easily.
How long will it take to lose 50 pounds on such a diet? About a year.
BENEFITS OF LOSING 50 POUNDS
Once you’ve worked out how long will it take to lose 50 pounds, you can look forward to the following benefits.
When you are feeling heavy and have been struggling with your weight and your doctor gives you the go-ahead to drop 50 pounds, you will feel better at the end of your journey.
The new healthy habits you adapt to keep the weight from coming back on, such as exercise and healthier eating, will also improve your quality of life.
This means you will improve your mood due to the endorphins released during exercise. Weight loss also helps improve the quality of sleep.
Weight loss also makes mobility easier for you. You can now walk uphill without losing your breath.
Weight loss also helps reduce pressure on your joints. This reduces the risk of joint pain.
The most important thing about losing weight for your health is ensuring it stays off. Keeping yourself accountable is necessary to remain healthy.
As we have shown how long will it take to lose 50 pounds, you can’t rush the process. You should also be cautious not to overdo it. Consuming less than 1000 calories a day can lead to gallstones and fainting.
Ensure you seek your doctor’s approval before starting any diets.