Weight Loss
How to Lose 50 Pounds in 6 Months (with Diet Plan)

How to Lose 50 Pounds in 6 Months (with Diet Plan)

Before you can lose any amount of weight, you have to make up your mind that you will put all the efforts necessary to lose that weight. For starters, you have to identify what is motivating you to lose that weight.

It could be that you are out of shape and you would want to get your dream body. Another reason could be that you want to stay fit or you want to keep your mental health in check.

Whatever reason it is, make sure it is motivating enough to help you wake up every morning to work out. Write it down and place it somewhere you can see daily on your bedroom wall or wallet.

CALCULATE CALORIES

How to Lose 50 Pounds in 6 Months (with Diet Plan)

The next step is to calculate how many calories you should be taking daily. If you want to lose 50 pounds in 6 months, research shows that the fastest way to do it is by ensuring you create a calorie deficit.

A calorie deficit entails taking fewer calories than the ones you burn. Your body, therefore, uses reserve fuels in the form of body fat and causes you to lose weight.

Once you start losing some pounds, your metabolism changes and weight loss becomes even more challenging. If you continue losing weight, your metabolism rate reduces further to help you survive longer – your body is getting ready for starvation mode.

As your weight drops, your energy needs also decrease. At this point, you also need to lower your calorie intake. At some point, it may appear like you are not losing weight; this is also known as weight loss plateau. Don’t be discouraged by the weighing scale.

You may be losing fat cells, but because your fat cells are filled with water, they maintain their shape, hoping that the water will be replaced by fats soon.

Therefore, if you continue reducing your calorie intake and losing fats, the fat cells give up, and they shrink.

To lose 50 pounds in 6 months, you need to shed an average of two to three pounds every week. For you to lose one pound of fat, you need to cut 3500 calories from your diet.

That means that if you reduce your calories by 1000 daily, you will have shed two pounds by the end of the week. Therefore, if you lose two pounds every week, you will quickly lose 50 pounds in 6 months or less.

But to lose weight consistently, ensure you reduce your calorie intake every time you lose 10 to 15 pounds.

2-WEEK DIET PLAN

It is easy to find diets or remedies online that promise quick fixes for weight loss. But here is a meal plan that will help you lose five pounds in two weeks which translates to 60 pounds in 6 months.

The meal plan has been compiled by registered dietician and weight management specialist Alex Caspero, M.A., R.D.

To lose 50 pounds in 6 months, you need to take in 1300 to 1500 calories a day.  Meaning that each meal should contain 400 calories with an allowance of a snack of 100 to 200 calories.

MONDAY

BREAKFAST: STRAWBERRY-MANGO SMOOTHIE

To lose 50 pounds in 6 months, start your morning with a strawberry-mango smoothie.

Take half a cup of strawberries and mango pieces, a scoop of protein powder, plain Greek yoghurt and mix with a cup of unsweetened vanilla almond milk.

Add one tablespoon of chia seeds or ground flax seeds and blend until it becomes thick.

LUNCH:  WHITE TUNA PITA

Add 113 grams of white tuna, a tablespoon of light mayonnaise and two tablespoons of dried cranberries into a whole-wheat pita.

DINNER: TAKE A MEAL OF YOUR CHOICE THAT AMOUNTS TO 500 CALORIES.

SNACK

Even though you want to lose 50 pounds in 6 months, you can let your guard down a little by treating yourself to a snack at the end of the day.

Take either half a cup of cottage cheese, yoghurt or a slice of string cheese together with one cup of fruits of your choice.

TUESDAY

BREAKFAST: YOGHURT WITH FRUITS

Pour a cup of plain fat-free yoghurt into a bowl, add one cup of blueberries, then sprinkle two tablespoons of sliced almonds and one tablespoon of ground flaxseed.

LUNCH: A SANDWICH WITH BACON, LETTUCE AND TOMATO)

To lose 50 pounds in 6 months, you have to stick to a healthy diet by having a BLT sandwich for lunch.  Place three slices of tomatoes, lettuce, and four well-cooked bacon pieces on two slices of whole bread.

Spice it up with one teaspoon of mayo. To make it even healthier, add an apple.

DINNER:

Have a meal that contains a protein, carbohydrate, vegetable and fat. Your meal should consist of 85 grams of your choice protein and half a cup of your preferred grain.

The meal should also have between one to two cups of vegetables and two teaspoons of a dressing or healthy fat of your choice.

SNACK

Mix half a cup of plain fat-free yoghurt, a teaspoon of honey, another teaspoon of lemon zest, fresh lemon juice, a dash of salt and curry powder. Enjoy the mixture by dipping cucumber slices or celery sticks.

OPTIONAL SNACK

 Mix one and a half cups of sliced strawberries with another one and a half cups of mascarpone and one tablespoon of brown sugar. Enjoy the snack.

WEDNESDAY

BREAKFAST:  A BOWL OF FRUITS AND YOGHURT

Mix 170 grams of plain and fat-free Greek yoghurt with one and a half cups of fruits of your liking and a quarter cup of granola.

LUNCH: HUMMUS WRAP

Place one cup of chopped vegetables and a quarter cup of hummus on a whole-wheat tortilla. Roll it up and then eat it.

DINNER:  GRILLED CHICKEN BREAST OR FISH

For dinner, you can have some grilled chicken breast or fish with some assorted grilled vegetables.

SNACK

You can have an apple and a tablespoon of nut butter.

OPTIONAL SNACK

Cut one lime into a wedge and squeeze its juice into one broiled mango. Enjoy the juice.

THURSDAY

BREAKFAST: CAPRESE SCRAMBLE

Pour two large eggs into a bowl, add one large chopped tomato, a quarter cup of grated mozzarella cheese and a pinch of salt and/pepper. Pour the mixture in a pan in medium heat and stir until it is nearly cooked.

Sprinkle some basil leaves just before you remove the pan from the fire.

LUNCH: SALAD (400 CALORIES)

Take two kale servings and add a light dressing such as flavoured vinegar in the form of balsamic, champagne, or orange muscat.

DINNER: FISH

Enjoy a meal of 500 calories that consists of fish. You can have a tuna or California roll.

SNACK

Enjoy 170 grams of fat-free Greek yoghurt.

OPTIONAL SNACK

Take 21.26 grams of dark chocolate with 70 per cent cacao.

FRIDAY

BREAKFAST: MIXED BERRY SMOOTHIE

Blend one cup of mixed berries, another cup of plain low-fat yoghurt, a tablespoon of agave nectar, two tablespoons of wheat germ and one cup of ice.

LUNCH: CHICKEN SALAD PITA

In 85 grams of shredded chicken add one and a half teaspoon of mayo, half a teaspoon of curry powder, one tablespoon of lemon juice, a pinch of salt and/pepper.

Spruce it up with half a cup of halved red grapes, a quarter cup of diced celery and sprinkle a tablespoon of slivered almonds. Place the mixture in a whole-wheat pita.

DINNER: VEGETABLE BURGER

Make a vegetable burger with 28 grams of light cheese, a tablespoon of ketchup, an eighth of avocado, lettuce, tomato, onion and sprouts. Place the ingredients on a whole-wheat bun.

Accompany the burger with one cob of corn.

SNACK

Treat yourself with five cups of low-fat microwave popcorn and sprinkle some cheddar-flavoured salt.

SATURDAY

BREAKFAST: OPEN-FACED PEANUT BUTTER SANDWICH

An open-faced peanut butter sandwich can also help you lose 50 pounds in 6 months. Toast a whole-wheat English muffin then apply a tablespoon of peanut or almond butter.

Top it off with a sliced peach.

LUNCH: A SALAD

Take two kale servings and a protein such as tofu cubes, beans, or diced chicken for satiety.

DINNER:  SHRIMP WITH SOME ZUCCHINI PASTA

Zucchini pasta with shrimp is not only a healthy option for dinner, but it will also help you lose 50 pounds in 6 months. Cut two big zucchinis into spirals then add an eighth of a cup of pesto.

Enjoy your pasta with well-cooked and seasoned shrimp.

SNACK

Have a fruit salad with some non-fat yoghurt.

OPTIONAL SNACK

You can also enjoy a glass of white wine with your dinner.

SUNDAY

BREAKFAST: EGG AND VEGETABLE SCRAMBLE

With three egg whites, make some scrambled egg with at least two cups of vegetables of your choice. Some of the vegetables that you can use are spinach, mushrooms, tomatoes or red bell pepper.

Have your scrambled with a slice of whole-grain bread or a cup of fruits.

LUNCH: TURKEY OR VEGETABLE BURGER WITH AVOCADO

Depending on what you like best, place a turkey or vegetable patty on a whole-grain bun. Add some diced avocado, tomato, lettuce and red onion.

DINNER: SALMON WITH MIXED GREENS

Have some salmon with some mixed greens and vegetables with non-fat vinaigrette.

SNACK

Enjoy half a cup of sorbet.

OPTIONAL SNACK

You could also have a piece of light string cheese if you like.

WILL YOU HAVE LOOSE SKIN AFTER LOSING 50 POUNDS?

According to Joshua Zuckerman, M.D., a surgical director at Zuckerman Plastic Surgery in New York, if you lose 40 pounds and above drastically, you should expect to have loose skin.

This is because losing weight drastically does not give your skin enough time to contract; hence this results in loose or hanging skin.

Older people have a higher chance of getting loose skin after weight loss. As you age, the elastic fibres and collagen molecules that give the skin its firmness lose their strength.

One way to avoid loose skin after weight loss is by starting slow then gradually increasing your workouts’ intensity. Dr Zuckerman advises that after you have attained your desired weight, take a year without working out to allow your skin to contract.

WHAT IS A SAFE AMOUNT OF WEIGHT TO LOSE IN 6 MONTHS?

According to the Centers for Disease Control and Prevention (CDC), the safest amount of weight to lose in a week is one to two pounds. This translates to about 24 to 48 pounds in six months.

CDC further advises that losing five to 10 per cent of your total body weight, though very little, will improve your cholesterol levels, blood pressure and blood sugar.

CONCLUSION

Avoid weighing yourself daily, but do it once a week and don’t let the fluctuations discourage you. Because if you are keeping a daily log of your intake and are on the right track, you will eventually reach your goal.

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