How much weight can I lose in 50 days and how to keep it off
*Health Disclaimer: The information contained in this article is not intended to be a substitute for medical advice. For medical advice, always consult a licensed healthcare professional.
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Introduction
How much weight you’ll lose in 50 days will depend on a number of factors, including how much you weigh to begin with, how vigorously you exercise and what changes you make to your diet.
However, it is possible to achieve a healthy weight loss of around 14 pounds in 50 days with only modest changes to your lifestyle.
Regular exercise combined with simply eating fewer calories (but not substantially fewer) can yield surprising results.
Whatever your weight loss goal is, the most important thing you can do is commit to the process. This means setting realistic goals and being consistent with your weight loss plan.
The need to create a calorie deficit
To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume. Simply put, you need to eat less and move more.
Hitting the gym a few times a week is a great way to burn calories and lose fat. But, if you’re not seeing the results you want, you may need to make some changes to your diet as well.
Start by cutting out processed foods, sugary drinks and unhealthy fats. Replace them with whole foods like fruits, vegetables and lean meats.
But if you have a specific goal in mind, you would probably achieve the best results by sticking to a strict calorie quota.
How to lose 14 pounds in 50 days
When it comes to losing weight, The standard recommendation is to aim for 1-2 pounds per week [1].
Of course, this is just a general guideline, and your ideal rate of weight loss will depend on a variety of factors, including your current weight, your activity level, and your overall health.
But if you’re looking for a starting point, aim for a weight loss of 1-2 pounds per week. At this rate, you can expect to lose around 14 pounds in 50 days.
To lose 14 pounds in 50 days, you’ll need to burn around 7,000 calories per week [2]. So any plan you devise for yourself will need to be rigorous enough to achieve this.
Here are a few tips to help you lose weight safely and effectively. Some of them may seem obvious, but it’s the simplest interventions that are often the most overlooked.
Set realistic goals
Losing 14 pounds in 50 days is a realistic goal for most people. If you have more weight to lose, you may be able to lose more weight in this time frame. However, if you have less weight to lose, you may want to focus on losing 5-10 pounds.
Exercise regularly
Consistent exercise is crucial for weight loss. Try to do 30-60 minutes of moderate to intense exercise at least 5 days a week.
Of course, the exercises you can perform will depend on your health and fitness levels and you should speak to a doctor before starting an exercise program, especially if you haven’t exercised in a long time.
There’s no need to join a gym or buy expensive exercise equipment. Brisk walking, jogging, biking or even taking up a high-intensity form of dancing ,such as zumba, will burn calories.
If you manage to burn 3,500 calories a week (500 a day), that’s around a pound a week in weight loss. The other half can be achieved through eating less ( which we’ll get to soon)
Just walking can burn a lot of calories. If you walk for 30 minutes every day, you can burn a surprising number of calories. For example, a 185 pound individual walking at a brisk pace (3-3.5 mph) can expect to burn around 189 calories in 30 minutes [3].
If you would like to up the intensity, jogging (at around 6 MPH) is very effective. If you jog for 30 minutes every day, you can burn over 400 calories [3].
Plan your meals and snacks
Having a plan for your meals and snacks will help you make healthier choices and avoid impulse eating. To lose weight, you need to eat fewer calories than you burn. Planning ahead can help you stick to your calorie goals.
The average female requires around 2,000 calories a day and the average male around 2,500 [4].
This means that, for example, the average female would need to eat around 1500 calories per day to achieve a calorie deficit of 3,500 a week (which translates into around 1 pound a week of weight loss)
But everyone’s requirements are different. For an estimate closer to your specific requirements, feel free to use the calorie calculator below.
*This calculator is provided for general information purposes only and is not intended as a substitute for medical advice. If you require medical advice, you should consult a licensed physician.
By the way…
Eating satiating foods makes it possible to feel full on less calories. This way, you won’t have to worry about hunger pangs tempting you away from your diet.
The Keto diet consists of highly satiating foods like meat, eggs and dairy. These foods are very filling and make it easy to stick to your diet [5].
If you’re not used to preparing meals from scratch, meal planning can seem daunting, particularly on a diet you’re not familiar with. But there are plenty of resources available to help you get started, including cookbooks, apps and websites with healthy recipes.
Is it possible to lose 20 pounds or more in 50 days?
While the generally recommended rate of sustainable weight loss is 1-2 pounds per week, faster rates of weight loss are possible. In fact, this is achieved quite frequently by many dieters.
However, it’s important to keep in mind that losing weight too fast is often not sustainable and can be unhealthy. So if you have any concerns before you embark on a plan of rapid weight loss, you should consult a doctor. Rapid weight loss can cause a number of problems [1], including:
-Dehydration
-Muscle loss
-Fatigue
-Irritability
-Headaches
-Dizziness
-Constipation
Ways to lose 20 pounds or more in 50 days
1 – 2 pounds of weight loss is generally recommended, but this is frequently surpassed by many dieters.
For those looking to lose more than 20 pounds in 50 days, there are numerous products on the market of varying effectiveness that can help.
Supplements/ weight loss pills are a popular option. The over-the-counter pills usually contain a blend of natural ingredients known to help weight loss by suppressing appetite, increasing metabolism or by preventing the absorption of fat [6].
Before taking any kind of supplement, it’s important to speak with a doctor to make sure it’s safe for you and won’t interact with any medications you’re currently taking.
You should also make sure to buy from a reputable supplier.
Another popular option is meal replacement shakes and smoothies. These are designed to provide all the nutrients in a liquid form that would usually be obtained from solid foods. They typically involve replacing at least one meal a day with a shake or smoothie.
Instead of buying the shakes you can make your own. This way you have control over the ingredients and can avoid potentially harmful additives.
A simple recipe for a meal replacement shake might be as simple as the following:
-1 cup unsweetened almond milk
-1 scoop protein powder
-1 banana
-1 tablespoon chia seeds
Blend the ingredients and enjoy. Shakes/smoothies such as this provide a good balance of protein, carbs and healthy fats to help you feel satisfied and lose weight.
If you would like to avoid all the hassle of designing your own plan, a done-for-you smoothie diet plan can help.
Why am I not losing as much weight as I hoped?
If you’re not losing weight as quickly as you’d like, there could be a few reasons why.
First, check to make sure you’re following your plan consistently. Are you eating the right foods and exercising regularly? If not, that could be the issue.
Second, consider whether you might be eating too many calories. Even if you’re eating healthy foods, if you’re consuming more calories than your body needs, you won’t lose weight.
Third, think about whether your metabolism might be slower than average. This can make it harder to lose weight, even if you’re doing everything right .
But even if you’re doing everything right, it gets harder to lose weight as you make progress in a diet. This is because your body starts to adapt and becomes more efficient at using the calories you’re consuming [7].
If you find yourself in this situation, don’t despair. Just remember to be patient and keep at it. The weight will eventually come off if you stick to your plan, just not in your preferred timeline.
Not a big deal.
I've lost weight, now how do I keep it off?
Losing weight is hard. Staying at your goal weight is even harder. In fact, did you know that an estimated 80-95% of dieters put back on some or all of the weight they worked so hard to lose? [8]
Now that you’ve finally achieved your weight loss goals, it’s time to focus on keeping the weight off for good. Permanent changes to your diet and exercise habits will likely be needed.
Here are a few guidelines.
Exercise regularly
Exercise helps to boost your metabolism, which is essential for weight maintenance.
It also helps to keep your appetite in check and reduce cravings. And it’s a great way to relieve stress, which can lead to overeating.
Aim for at least 30 minutes of exercise most days of the week. 150 minutes per week of moderate intensity exercise is recommended by the American college of sports medicine [9]. This could include activities like walking, biking, swimming, or jogging.
You might also want to consider adding resistance training to your workouts. A consistent strength training regimen, such as calisthenics or weight lifting, builds muscle, which increases resting metabolism. This in turn helps prevent fat gain.
And if you can always be more active during the day. Take the stairs instead of the elevator or perhaps cycle instead of driving short distances. It all adds up.
Eat foods that fill you up
Even after you’ve achieved your weight loss goal, you will likely need to make a permanent change to your eating habits to avoid piling the pounds back on.
To do this, it’s a good idea to eat foods that will help you feel full.
Focus on foods that are high in protein and fiber, which are both nutrients that promote satiety [10].
Good sources of protein include lean meats, fish, eggs, legumes, and dairy. And good sources of fiber include whole grains, fruits, vegetables, and beans.
In addition to filling you up, these foods are also packed with essential nutrients that your body needs to function properly.
Drink plenty of water
Water is essential for good health, but it can also help you lose weight and keep it off.
That’s because water helps to fill you up and prevent overeating. It can also help to boost your metabolism and burn fat [11].
Aim to drink 8-10 glasses of water per day. And if you’re exercising, be sure to drink even more.
Cut down on refined sugar
Refined sugar is linked to a number of health problems, including weight gain, obesity, type 2 diabetes, and heart disease [12]. So if you’re looking to keep the weight off and improve your overall health, be sure to cut down on refined sugar.
A good first step would be to avoid sugary drinks. These are a major stealth source of refined sugar that many people overlook. At the very least, cut down on them.
You may decide to replace soft drinks with ones that use artificial sweeteners, such as aspartame. If you do so, you should be at least aware of the controversy so you can make an informed decision.
Weigh yourself at least once weekly
To catch yourself early before you fall too far off track, make sure to weigh yourself at least once weekly. This way you can intervene early if you notice any excessive weight gain.
Losing weight is hard work, but it’s worth it. And once you’ve reached your weight loss goal, the real challenge begins.
But don’t worry, by following the tips above, you can successfully maintain your weight loss and keep the pounds off for good.
Don't be too hard on yourself if you backslide on your diet and exercise plan
Just remember that the key to successful weight loss is making small changes that you can stick with for the long haul. And most importantly, don’t give up! If you find yourself slipping up, don’t beat yourself up too badly.
Everyone makes mistakes and it’s important to learn from them so you can get back on track.
And do so as many times as you need without feeling sorry for yourself. You don’t get brownie points for self-loathing. So relax.
Take your weight loss journey seriously by all means but not too seriously.
>>These quotes are motivational rocket fuel. Click here to read more<<
Conclusion
So if you’re looking to lose weight, there are a few things you can do. First and foremost, make sure to exercise regularly, performing at least 30 -60 minutes of moderate to intense aerobic exercise. Stick to a meal plan with a daily calorie quota that’s less than your maintenance level.
To keep the weight off, eat foods that fill you up and drink plenty of water. And try to cut down on refined sugar as much as possible.
By following these tips, you’ll be well on your way to successful weight loss!
References
1. https://www.healthline.com/nutrition/losing-weight-too-fast
2. https://www.everydayhealth.com/weight/how-to-achieve-one-pound-of-weight-loss.aspx
3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
4. https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be
5. https://pubmed.ncbi.nlm.nih.gov/31126118/
6. https://www.healthline.com/nutrition/weight-loss-herbs
7. https://www.healthline.com/health-news/how-your-body-tries-to-prevent-you-from-losing-too-much-weight
8. https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back
9. https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise
10. https://www.sciencedirect.com/science/article/pii/S0924224414002386
11. https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/
12. https://www.healthline.com/nutrition/refined-sugar