Long term goals and targets in health and fitness are few and far between. Many diets and exercise regimes make crazy weight-loss claims, and the number of fad diets and revolutionary new products can be overwhelming. In reality, fitness is a long game, and it really should be if you want to remain active and healthy for as long as possible. This article will show you the best way to succeed at a more long-term goal- how to lose 50 pounds in 3 months.
How to Lose 50 Pounds in a Month without Exercise
If you’ve read any of our previous weight loss articles, you’ll know that losing weight without exercise is a real challenge. Managing your caloric intake enough to maintain a calorie deficit (consuming less than you use) will be challenging and a struggle at times, especially if you aren’t hugely overweight. Therefore, we recommend increasing your steps or going for regular walks if you don’t want to hit the gym.
Another way of helping you lose fat without exercise is by using a weight loss supplement. Taking them will help you in a variety of ways:
- They can increase your metabolism, causing you to lose more fat quickly
- Supplements may reduce your appetite, and you’ll feel fuller
- Some products provide an energy boost to get you through the day
- They can reduce stress and anxiety, so emotional and comfort eating may be easier to overcome
Weight loss supplements are easy to find and often found over the counter. We recommend doing some of your own research before purchasing. Combining the features we’ve listed above is a perfect place to start to help you lose 50 pounds.
Something to be aware of is that weight loss supplements may cause major or minor side effects. When you are researching supplements, look out for any information on this and always contact the manufacturer if you aren’t sure. On the plus side, there are more than enough products with no significant side effects and are perfectly safe to use for most people.
However, certain groups of people shouldn’t take weight loss supplements. If you are breastfeeding, pregnant, or younger than 18, you should avoid taking them. Moreover, if you have any health conditions, we recommend checking with your doctor to take the supplements safely.
To give you some guidance with finding the right one for you, we made a list of our top ten weight loss supplements.
Here’s the best natural supplement to lose weight fast and safely
How to Lose 50 Pounds Quickly with a Weight Loss Program
With a plethora of weight loss programs and products out there at the moment, finding a good one that works for you can be overwhelming. The good news is that we are here to help steer you in the right direction. We’ll run through some key features you need to look out for and some you need to avoid!
The idea that something is too good to be true certainly applies to weight loss programs, especially online. If you’ve spent any time looking for one or keep noticing ads on your news feed, then you’ll more than likely have seen crazy weight-loss claims in very short timeframes. Often paired with reviews and before and after photos, you should approach these programs with caution as they are usually ineffective or extremely unhealthy.
Any good weight loss program should have most of these key features:
- A variety of balanced meals high in nutrients
- A flexible structure that allows workouts and meals to fit around your lifestyle
- Simple and clear instructions for the workouts and meal preparation
- Affordable for as long as you need it
- Designed by fitness and nutrition experts
- Caters for different dietary requirements
- Proof of results from previous participants
- Reviewed positively by users and endorsed by other respected professionals
How to Lose 50 Pounds in 3 Months Diet Plan
When trying to lose weight over a more extended period, the good news is that you don’t need to do anything drastic or heavily restrict certain foods and food groups. Most importantly, you need to be consistent. If you try to be perfect, especially over three months, it can be mentally draining and challenging to stick to. Consider allowing a few treat foods in small quantities to keep morale high.
We feel that any ‘How to Lose 50 Pounds in 3 Months’ diet plan should include the ketogenic diet. Studies have shown it to be more useful at aiding weight loss than a more traditional calorie-restricted diet. Plus, there aren’t any significant side effects for most people.
What’s the ketogenic diet’s fat-blasting secret? Well, it works by limiting your daily carbohydrates to between 20g-50g. As low as it may sound, it’s balanced out with a variety of delicious meats, cheese, eggs, and avocados. High in protein and fat, the keto diet also includes plenty of high-fiber vegetables to keep the body fully nourished.
The magic of the keto diet is that it puts your body into ketosis. In this state, the body begins to convert fat into ketones, which it uses for energy instead of carbs. This allows you to continue burning calories while still managing to eat delicious and nutritious food.
How to Lose 50 Pounds Fast with Exercise
Incorporating exercise into your weight loss program will make losing pounds a lot easier, and having extra calories to play with means that you don’t need to be militant with your diet plan. As we mentioned earlier, you’ll need to have a little leeway here and there over three months.
Regardless of where and how you like to exercise, there is a massive variety of training styles, so you’ll find a method that you enjoy and that works for you. Like your diet plan, it’s essential to stay consistent with your training, so we recommend starting with a minimum of 2 workouts per week.
Here are our best training methods to help you lose 50 pounds in 3 months:
1. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training delivers a powerful, effective and dynamic calorie burn. Overtaking the more traditional steady cardio as the new favorite for gym-goers and dieters, HIIT has exploded in popularity in recent years. For a good reason too! At the British Journal of Sports Medicine, scientists discovered that almost all people lost around 30% more weight through HIIT than longer, more cyclical exercise.
HIIT features periods or intervals of high and low effort. You work hard at one or multiple exercises for the high-intensity portions between 20 and 90s. As soon as that is over, you have a longer period to rest or recover with a much lower intensity.
HIIT workouts can be strictly cardio like running or power walking, incorporate weight and resistance exercise or combine the two. This means that HIIT workouts are diverse and varied, making them suitable for almost anyone in decent health.
Scientists aren’t sure why HIIT is so effective for weight loss, but many believe that it raises your metabolism for a period, even after you’ve stopped working out. Therefore, you continue to shed fat even while you relax watching TV. It may also reduce hunger in some people, making it easier to restrict their calorie intake.
HIIT is a great option for those that want to know how to lose 50 pounds quickly because of its fat-burning effects. It also offers a broad range of health and wellness benefits. However, people with painful joint conditions may find high-impact exercise like HIIT painful and difficult. People with stubborn sports injuries or other pre-existing health complaints may also find this type of training unsuitable. Those with very low fitness levels should start with a lower-impact exercise and build up to HIIT-style training over time.
2. Weight Training
If you want to know how to lose 50 pounds fast, weight training should be at the top of your to-do list. However, effective alternatives are resistance exercises using your own body weight or thick, elasticated fitness bands. Weight and resistance training makes you stronger, boosts core stability, and improves your overall fitness while burning calories. It’s also an excellent gateway to more intense workout regimes like HIIT.
There’s a common myth that weight training causes you to gain bulk like a bodybuilder, a reputation that is particularly off-putting to many women. While any exercise that causes muscle tension will increase their mass, combining it with a calorie-controlled diet will keep the bulging biceps at bay. However, bear in mind that muscle weighs significantly more than fat. Therefore, you may find that you look leaner without seeing a massive difference when you step on the scales. This is nothing to worry about and is actually a sign that you’re shedding unwanted fat while building toned, lean muscles. The good news is that people with more muscular bodies burn calories faster at rest, helping them reach their fat loss goals quicker.
Weight and resistance training may also give you a similar post-workout metabolism boost to HIIT. If you’re a weight training rookie, start with bodyweight exercises or resistance bands and gradually work your way up to weights to avoid injury or burnout.
The previous options may be unsuitable for people with joint problems or very low fitness levels. Fortunately, swimming is a gentle but surprisingly effective activity that can also help you relax and destress. It avoids pressure on joints that could cause pain and stiffness in some individuals.
Swimming also burns an impressive number of calories, using around 400 calories per hour for an average-weight person at a leisurely pace. The numbers increase the more you weigh, and the faster you swim, and there are some differences between strokes. As you can imagine, you burn far more calories swimming the butterfly stroke than the breaststroke.
People who lack confidence in the water or never learned to swim may enjoy aqua fitness classes. It’s never too late to hone this crucial skill. However, if you’re anxious, aqua aerobics requires zero swimming skills and uses the water’s natural resistance to burn calories and gently build lean muscle. Therefore, your local pool could hold the secret to how to lose 50 pounds in 4 months.
4. Walking, Jogging, and Running
Walking, jogging, and running is the ultimate activity for people who want to know how to lose 50 pounds in three months on a budget. These activities are 100% free and require no special equipment, although you may benefit from a pair of supportive running shoes. While running burns the most calories, don’t discount walking, especially if you have joint problems and need a low-impact workout. Walking is proven to increase stamina, burn fat, and improve cardiovascular health.
The number of calories burned varies widely depending on your pace and body composition. Generally, the faster you move, the more calories you burn. Running uphill is also a sure-fire way to boost your caloric burn as high as possible. However, the ancient adage ‘don’t run before you can walk’ was never truer. If you are unfit, start slow and gradually build the pace over time. If it’s not safe for you to run for health reasons, regular walking will still do the trick.
If you’re short on time, fitting in exercise around a busy work or family routine can seem almost impossible. Fortunately, walking is incredibly straightforward to fit in with your other commitments because you can do it any time, any place. Some quickfire tips for building more walking into your day include:
- Opt for the stairs instead of the elevator or escalator
- Take your family dog for more walks, or borrow a friend’s if you live in a dog-free home
- Walk up and down the stairs in your home a few times during TV ad breaks
- Go about your daily errands on foot instead of taking your car
- Park in the farthest possible spot away from your workplace
- Join a walking or rambling club to enjoy the great outdoors with like-minded people
The most important takeaway is this: although some movements and workouts are more effective than others, any physical activity is good for your weight loss efforts. Therefore, you don’t need to be a lycra-clad gym bunny to lose 50 pounds reasonably quickly.
How to Lose 50 Pounds in 3 Months Naturally- Quick and Dirty Tips
In the previous sections, we explained how to lose 50 pounds in 3 months for a woman or man. We also explained how to lose 50 pounds in 3 months without exercise, although you’ll see better results if you get fit and active. The methods above are the most efficient, but we’re not done yet.
Below, you’ll find some of our favorite hints to boost your weight loss even more. None of these tricks will work independently, but combining them with a ketogenic diet, exercise routine, and fat-burning supplement could help you shed the pounds even faster without risking your health.
1. Try Apple Cider Vinegar Before Meals
Apple cider vinegar is rich in acetic acid, an ingredient that may provide weight loss-boosting benefits. While many people swear by this simple store cupboard ingredient to shed weight fast, the jury’s out on whether it’s effective. However, some limited research looks promising. In any event, apple cider vinegar is cheap and readily available, and it shouldn’t cause any severe side effects.
There is no universally-agreed dosage for apple cider vinegar as a weight-loss aid. Most people who promote this method seem to prefer a couple of teaspoons before each meal. You should mix the vinegar with a glass of water, as placing undiluted vinegar in your mouth could rot your tooth enamel.
2. Add Some Friendly Bacteria
The scientific community is still finding out about the connection between healthy gut flora and bodyweight. However, a research review suggests that achieving a healthy gut biome could help you lose fat and combat obesity. Therefore, we suggest incorporating friendly bacteria into your weight loss routine if you want to lose 50 pounds in 3 months.
You can get healthy bacteria into your body by eating naturally probiotic foods. The cheapest and most readily available is live yogurt, although fermented foods like kimchi and sauerkraut are also rich sources. If you can’t stomach the strong pickled flavor, the quickest and most straightforward way to improve your gut’s health is to take a probiotic supplement.
3. Spice Things Up
As a weight loss aid, chili receives an unfairly poor rap because it features prominently in many ‘fad’ and crash diets. However, there is actually reasonable evidence to prove that chili can boost your metabolism and speed up fat loss, although celebrity diets tend to overstate the effect. A compound called capsaicin is responsible for chillis’ fat-busting properties.
You can also use chilis and other low-calorie spices and flavorings to make weight loss diet meals taste more exciting and appealing. Simply adding slices of fresh chili or dried chili flakes can give your meals more oomph and shouldn’t cause any adverse effects when used in moderation.
If you’re spice-phobic, that doesn’t mean that you can’t take advantage of chili’s fat-burning benefits. You can purchase capsaicin supplements if you want to avoid the burn, and many of our favorite fat-burning supplements contain capsaicin in their ingredients list.
4. Bring on the Veggies
We know you’ve heard it a thousand times, but we’ll repeat it- vegetables are a vital part of any weight loss plan and play a key role in supplying the vital nutrients you need for robust physical health. However, did you know that eating more veggies can help you lose weight faster?
Fresh and frozen vegetables, especially the leafy green varieties, are nutrient-dense without many calories. You can consume a large volume of vegetables without packing away many calories, helping to fill you up to keep hunger pangs at bay. They also contain plenty of satisfying fiber to keep you fuller and help you resist the urge to snack. Conversely, junk foods like cookies, candy, and even soda contain vast numbers of calories in relatively small portions without providing much in the way of essential vitamins and minerals.
While there’s no substitute for eating your greens when it comes to health, don’t neglect the water. It’s all too common to mistake thirst for hunger, which could lead to you consuming more calories than you need to feel satisfied. Remaining well-hydrated is essential for good health and could help keep cravings and hunger at bay.
Q: How much weight can you lose in 3 months?
A: How much weight you can lose in 3 months depends on your body composition, activity levels, and diet. A moderate weight loss rate is 2 pounds per week, but it’s possible to lose up to 50 pounds in 3 weeks. Following a calorie-controlled keto diet, taking regular exercise, and using fat loss supplements can all help you shed pounds faster.
Q: What happens to your body when you lose 50 pounds?
A: When you lose 50 pounds, your body will require fewer calories to meet its energy needs, so it’s essential to lower your food intake accordingly. You’ll also lose visceral far (the hard fat around your organs) and visible fat all over your body. If you are significantly heavier than average or obese, you may feel much healthier and experience improved cardiovascular health.
Q: Will losing 50 pounds cause loose skin?
A: Whether you get loose skin when you lose 50 pounds depends on various factors, including your age, how fast you lose the weight, and your skin’s elasticity. Losing weight at a healthy, steady pace and keeping your skin well moisturized is the best way to avoid loose skin when you’re trying to lose 50 pounds.
Q: Is 50 pounds a lot of weight to lose?
A: 50 pounds is a lot of weight to lose, and it may be too much if you were already a healthy BMI or only slightly overweight. However, it can be a sensible, healthy target if you are very overweight or obese.
Q: Is losing 50 pounds noticeable?
A: For most people, losing 50 pounds will cause noticeable changes to your physique. Your entire body, including your face and jawline, should appear noticeably slimmer.
Q: How long does it take to lose 50 pounds?
A: It will take most people at least 3 months to lose 50 pounds. How fast you lose weight depends on various factors, including your starting weight, body composition, age, diet, and activity levels.
Q: How can men lose 50 pounds in 3 months?
A: The method for men to lose 50 pounds in 3 months is similar to the technique for women. We recommend a ketogenic, calorie-controlled diet, cardiovascular and weight training, and a fat-burning supplement to speed up your results.
The Bottom Line
Losing 50 pounds in 3 months is a manageable target for most people, and it should make a massive change to how you appear and feel. If you have obesity-related health problems, losing 50 pounds can significantly improve your overall health. However, you shouldn’t attempt to lose such a large amount of weight if you already have a healthy, or close to healthy, BMI.
The core principles we recommend for losing 50 pounds in 3 months are eating a ketogenic diet that’s calorie-controlled to meet your weight loss needs. You can also consider taking a fat-burning supplement and incorporating more physical activity into your daily life.