How To Lose 50 Pounds In 3 Months
How to lose 50 pounds in 3 months without starving yourself or putting your body in harm’s way is challenging but not impossible. It really comes down to how dedicated and committed you are to losing 50 pounds in 3 months.
There are several factors required if you want to lose 50 pounds in three months. The first is your starting weight. The heavier you are, the faster you can shed pounds. It is also those last 10 pounds that seem the hardest.
Another factor is how active you are now and if you plan on staying active. Exercise is vital in weight loss, but you don’t have to go all hardcore. Movement is the key. Walking is excellent, and aerobic activity is even better.
The more you are active, the better chance you have to lose 50 pounds in 3 months.
How To Lose 50 Pounds in 3 Months
It seems everyone starts out saying, “I want to lose 50 pounds in 3 months”. Why? Is there a specific reason it has to be three months?
If you had time to plan because of a special life event, why didn’t you?
If it is for health reasons, that is understandable. Your doctor may have a recommendation that you should follow. My favorite is how to lose 50 pounds in 3 months without exercise! (Yes, it is possible but not in 3 months)
A better plan would be to lose 50 pounds over six months. However, if you need or want to lose 50 pounds in 3 months, here are ways you can do it in the safest possible way.
How To Lose 50 Pounds in 3 Months Without Exercise
Wouldn’t that be the dream – Losing 50 pounds in 3 months without exercise!
Don’t laugh too hard, however. You can do it by following calorie restrictions (aka starving yourself) and diet supplements. Diet supplements are an excellent way to lose 50 pounds faster. Avoid the stimulant and unsafe ones, however.
Best Way To Lose 50 Pounds In 3 Months
The best way isn’t necessarily the easiest way.
First, you have to determine the calories your body needs for functioning and your daily burn calories. There is a simple formulation to check out the number of calories intake and the burnt calories.
On average, you need to cut down or burn around 3,500 calories to lose one pound of fat.
Let’s look at the math.
Is It Possible To Lose 50 Pounds In 3 Months?
To lose one pound, you need to cut down or burn 3500 calories, as we stated earlier. Thus, 50 pounds means you need to burn or cut 175,000 calories.
If your timeframe is three months, that is 92 days to burn 175,000 or more calories. 175,000 divided by 92 equals 1,902 calories you need to burn daily above and beyond your normal calorie intake!
You must continue to consume calories to live. This means you must add those calories consumed daily to this 1,902 daily calorie burn rate to lose 50 pounds.
Sounds impossible, doesn’t it?
Let’s look at it another way; if we divide 50 pounds by 3 months, you need to lose roughly 16.67 pounds for each month.
It means you need to lose 4.17 pounds each week which means you have to burn around 14,583 calories per week. It indicates that you need to cut and burn 2,083 calories a day.
Burning 2000 calories a day is a lot but doable. But, you have to add to that number your calorie intake for that day. That means you would have to burn 3,500 to 4,000 calories per day to sustain yourself and lose 50 pounds in 3 months.
That is a whole lot of calories to burn in a single day. Now granted, you burn calories just from the minimum daily energy expenditure of living.
Attempting unrealistic weight loss goals may cause you to try fad diets which is not recommendable. Fad diets promise quick weight loss by utilizing methods that are not healthy.
A better way would be to aim for a nutritious diet with healthy supplements and lose 50 pounds over 6 months instead.
So, how long does it take to lose 50 pounds safely?
New Math On How To Lose 50 Pounds
Fifty pounds divided by six months equals 8.33 pounds per month. That is a more manageable 2.08 pounds per week or a third of a pound per day.
That means if you can burn 1,000 calories per day plus the 1,200 daily calorie intake, you only need to burn 2,200 calories per day to lose 50 pounds in 6 months. This is a much healthier option to lose 50 pounds.
Lose 50 Pounds In 3 Months Diet Plan
Here is a diet plan you can follow to help you lose 50 pounds in 3 months if you are determined to the 3-month timeframe.
Cut Down Calories
Reducing your calorie intake is the most efficient way to lose weight. Intaking fewer calories than your body requires leads to a calorie deficit, which will force your body to use the stored fat for daily activities. To calculate how many calories you need to cut, evaluate your BMR before cutting down calories.
Calculate Your BMR
For cutting calories, you must find out your BMR (Basal Metabolic Rate) first. You can do the math yourself by utilizing the formulas as follows –
- For women, BMR = 655.1 + (Product of weight in kgs and 9.563) + (Product of height in cms and 1.85) – (Product of your age and 4.676)
- For men, BMR = 66.47 + (Product of weight in kgs and 13.75) + (product of height in cms and 5.003) – (Product of your age and 6.755)
Once you evaluate your BMR, you need to multiply it by the activity factor for getting the total energy needs for maintaining your weight –
- If you are sedentary, then multiply BMR with 1.2
- If you are slight active, then multiply BMR with 1.375
- If you are moderately active (doing 3 to 5 days workouts in a week), then multiply BMR with 1.55
- If you stay highly active (exercising 6 to 7 days a week), multiply BMR with1.725.
- If you are supremely active (exercising daily + physical job), multiply BMR with 1.9.
So, when you have a clear picture of your total energy needs and if you want to lose one pound in a week, cut down your daily intake by 500 calories.
Similarly, if you wish to lose two pounds in a week, cut down your calories intake by 1000, and so on.
Try Add Lots Of Protein And Eat Fiber
You need to cut down or eat fewer calories overall, but your priority should be calories from protein. People strictly following the calorie-cutting concept must have a goal to intake around 1.3 grams of protein every kg of your body weight. One kilogram is equivalent to 2.2 pounds, and thus if you are 200 pounds, you need to aim for 118 grams of protein every day.
Food items high in protein include salmon, chicken breast, beans and lentils, ground turkey, tofu, tempeh, and canned tuna.
Along with protein, ensure to have foods high in fiber, such as fruits and vegetables. Fiber is said to be the best for the weight loss journey as these foods will help you feel full on fewer calories. They are also crucial for your metabolic health and gut health. You should aim for 30 grams of fiber every day in your weight loss journey. Foods high in fiber comprise – berries, firm tofu, oatmeal, avocado, beans and lentils, edamame, flaxseeds, and chia seeds.
Exercise Including Cardio
You absolutely must work out daily if you want to lose 50 pounds in 3 months. Try and add cardio exercise to raise your metabolism naturally, which will help burn more calories. The strength training exercises will build muscle which will add weight while it burns fat. People who do strength training often see losing inches but not weight.
A fun way to add cardio exercise is by adding cycling, walking, swimming, or badminton to your daily routine. Aim for burning 800 to 1000 calories in a day. It will help you cut and burn 2000+ calories in a day. If you are cutting 1000 calories in your diet and burning 1000 calories in a day, you can easily reach your goal.
Diet plans and exercise requirements
Diet and exercise are essential aspects of the weight loss journey, so look and plan accordingly. Let us first begin with dietary requirements. A good diet plan will cut out some calories but will still provide you with sufficient energy and nutrients. If you wish to lose 50 pounds in 3 months, ensure to drink lots of water and avoid packet foods and drinks. Your daily intake must be around 1200 to 1500 calories because if you go lower than this, your body will go on starving mode.
Other quick tips on how to lose 50 pounds in 3 months –
- Focus on portion control
- Count your calories, but not too strictly.
- Hydrate yourself
Lose 50 Pounds In 3 Months Diet Plan
Breakfast
People usually skip their breakfast to limit calories in a day. But the thing is breakfast is the important meal as it will your metabolism working. Good breakfast is high in whole grains, protein, and fiber. Avoid consuming foods that have a high amount of fats and sugar.
You can go for:
● Whole-grain cereal with some berries along with low-fat yogurt/milk
● Vegetable omelet and one slice of whole-grain bread
Mid-morning snack
It is an excellent way to keep your metabolism busy in between breakfast and lunch. It offers you some energy and keeps you full until the next meal. You can have –
● One whole fruit such as banana, half bowl of berries or one apple)
● One boiled egg (if you are not taking eggs in breakfast)
● 2 to 3 Crackers with Low-fat cheese
Lunch
Lunch must be high in nutrients but low in fat and calories, so go for
● Mix vegetable salad having chunks of boiled turkey or chicken
● Salmon has a mix of low fat and green dressing
Mid Afternoon snack
To keep your metabolism working and busy in the afternoon, have a mid-afternoon snack but not heavy. You can choose any of these below –
● A half bowl of nuts
● Celery sticks along with low-fat yogurt
● Bell peppers along with your Guacamole
Dinner
Dinner must be for satisfaction, and it should not be too heavy. Try not to overeat in the evening and have your dinner within 6 to 7 PM. you can have –
● 2 to 3 vegetable and beef stuffed bell peppers
● Grill chicken or turkey breast having grilled vegetables
● Veggie casserole
Thus, this is a sample diet plan with some suggestions. You can choose your own according to your preferences. As we saw above, you need to work out daily and strength training exercises, so below are some activities to follow. Try to do a 75 minutes cartoon daily to lose 50 pounds in 3 months.
Workout
The perfect workout circuit comprises two to three sets having 8 to 12 reps. Also, try to include some physical activities such as cycling, swimming, badminton, etc., in your daily routine, along with 75 minutes of workout.
The list of exercises is as follows –
● Step-ups
● Glute bridges
● Supported rows
● Squats
● Pushups
● Overhead presses
And so on.
Final Thoughts On How To Lose 50 Pounds In 3 Months.
So, are you willing to do what it takes to lose 50 pounds in 3 months?
If so, the above guide and diet plan to lose 50 pounds can help you.
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