If you need to lose 50 pounds, it is recommended to do so in a slow manner to remain healthy and ensure the weight stays off. Therefore, you should strive to lose around 2 pounds a week in order to reach your weight loss goal in 5 to 8 months. Here is a sample plan to help you stay on track. These guidelines will help you shed pounds in a healthy, steady manner that will keep them off long term:
Low Calorie Diet
In order to lose 50 pounds, you must eat low calorie foods and reduce your portions; there’s no way around it! Your daily calorie consumption should equal around 1500 calories a day, possibly more depending on your current weight. It should not drop below this number, because you will need a substantial amount of energy to keep up with all the exercise that’s required to lose 50 pounds.
You diet should consist of:
- A small amount of slow-burning carbs consisting of whole grains and fiber
- A small amount of healthy fats, such as nuts and avocado
- Some lean protein, such as white chicken and turkey or fish
- Some non-fat dairy products, like milk and yogurt
- An abundance of colorful fruits and vegetables
You should consume 5 or 6 mini-meals throughout the day as opposed to three large meals. This will keep your metabolism properly fueled and prevent you from overeating at your next meal. If you ever experience extreme hunger, reach for a healthy snack, such as an apple, mini carrots or a handful of nuts.
High Intensity Cardio
High intensity cardio is what is going to burn calories and fat and help facilitate your weight loss efforts. In order for cardio to be considered high intensity, your heart rate must be elevated, and your sweat glands should be activated. Engage in any form of cardio you enjoy, whether it’s jogging, biking, hiking, stair climbing or using the elliptical machine, and strive to keep your heart rate elevated for 45 minutes to an hour. To stay on track with your weight loss plans, you should perform cardio 5 days a week.
Strength training should not be left out of your fitness regimen. By building muscle, you’re enabling your body to burn calories more efficiently…even while at rest. Therefore, lift those weights and engage in other strength training moves, such as lunges and squats. You should engage in some type of strength training 3 days a week.
Combine Cardio and Strength Training
To really burn maximum calories, simultaneously perform strength training and cardio exercises. This will shock and stimulate your muscles, and allow your body to burn more calories in less time. There are many great fitness classes out there that employ both of these techniques, such as the boot camp class.
While strength training and cardio are ideal ways to blast calories, you also need to perform flexibility exercises to develop long and lean muscles. Practices such as yoga and Pilates will lengthen and strengthen your muscles and keep them looking great.