HOW TO START WHEN YOU HAVE 50+ POUNDS TO LOSE

50 pounds is not little weight to lose, and it might not be that easy, but it can be accomplished in four months with strict attention to what you eat and exercise. That means that you will be losing 12 pounds a month, or three pounds a week, and we know that the recommended amount of pounds to lose is 1 to 2 pounds a week. However, this is not impossible, neither unhealthy, as long you utilize healthy, sustainable methods and do not starve yourself or take some supplements which are unproven. In case you do not manage to lose those 50 pounds in a month, you will at least adopt long-term habits that refer to maintaining good health and weight management for the rest of your life.

Eating Right

Step 1

Try to practice some methods for quick weight loss and start eating healthy and consume whole foods. Do not just count calories and pay attention to the quality of the food you eat. Avoid processed foods, white carbohydrates, and sugary treats and replace them with natural foods, leafy and watery vegetables and moderate quantities of fruit, lean protein, and whole grains.

Step 2

Watch out the portions you eat. If you eat too much, even if that is healthy food we are talking about, you won’t achieve the 3-pound-per-week weight loss goal. Make sure that half or more of your plate contains leafy greens or steamed, non-starchy vegetables which have few calories, but have high nutritional value and ability to keep you full. Do not use more than half a cup of whole grains and a 3-ounce serving of lean protein, like chicken breast, white fish, or flank steak for a meal. If you really intend to lose those 50 pounds in a relatively short period of four months, you cannot stray fro this plan.

Step 3

Try to include healthy fats to almost all meals, as they increase satiety. By consuming quality fat you won’t obstruct your attempt to lose weight in four months. You can use a teaspoon of olive oil, or coconut oil, half an ounce serving of nut, a tablespoon of chia or flax seeds, a quarter of an avocado etc. add these ingredients to soups, dressings, salads, smoothies. You can use nuts as a snack, half to a whole ounce of them, between meals to curb the hunger.

Step 4

Avoid added liquid nutrition, like soda, juice, alcohol, even if the juice is 100 percent fruit, as well as sugary coffee drinks. These drinks provide extra calories and hinder the feeling of fullness. When you want to lose 50 pounds on a strict time table, you cannot consume alcohol, as it reduces your inhibition so you give in to overeating or cravings.

Move It

Step 1

Try to burn 500 calories minimum per each exercise session. This, combined with cutting those 750 – 1,000 calories out of your eating schedule on a daily basis and increasing the general daily activity will give you the results you desired.

Step 2

Try doing more cardiovascular exercises, as this will help you burn more calories. You should build up your fitness level step by step, as doing too much and too soon can cause an injury or burnout. You can at least start walking, 30 – 45 minutes three to five times weekly. After two or three weeks, increase the frequency of the exercising, as well as the duration. After a month or two, include different cardio exercises, like swimming for example, riding a bike, or taking a fitness class. Try different things so that your body maximizes the calorie burn.

Step 3

Build a base of cardiovascular fitness, and then include intervals in your cardio sessions. This could take half a month to month. These intervals include alternating bouts of a work with a pretty high intensity and short rest periods. They have bigger impact on the process of losing weight than the steady-state aerobic trainings, claims Stephen H. Boutcher in an issue of the “Journal of Obesity” from 2011. for instance, after you have warmed up, replace two minutes of running and two minutes of jogging with twenty to thirty minutes of workout.

Step 4

A week or two later, add weight training to your weight-loss plan so that you build lean muscle, which can offer a slight boost in your daily energy burn. It is recommended that you join a gym or hire a trainer. This is one of the best investments in your health. You can also start at home, performing a set of 8 – 12 repetitions of an exercise for every major muscle group. Do this twice a week, on non-consecutive days. An example of this kind of routine would include pushups, squats, pull-ups, triceps dips, and crunches. When you manage to do 12 repetitions of these body-weight exercises, add weight in the form of dumbbells or resistance bands.

Step 5

Try to be more active during the day. Avoid sitting, and walk instead of drive, make stair-climbing or walking breaks when you sit in front of the computer, try to spend the social time more actively, like bowling for example instead of happy hour and do extra chores around your house. All of these little things add up to the general weight loss.