Losing 50 pounds in 3 months sure is an “AMBITIOUS” goal and if you want to achieve it you should approach it with great caution. Usually, rapid weight loss can be unsafe and may not lead to long-lasting results. So, it is important to gradually focus on making sustainable lifestyle changes to achieve your weight loss goals. One should set realistic goals to continue the weight loss journey, but if you want to learn how to lose 50 pounds in 3 months, here are your safety guidelines to help you get closer to that goal.
Learning How To Lose 50 Pounds In 3 Months! Is It A Safe Goal?
The quick answer is “NO”.
Getting your body to lose 50 pounds in 3 months means you must burn roughly around 2,000 calories a day. And one must burn 3,500 calories to shed one pound of fat. According to the calculations, you would need to expend roughly 175,000 calories to drop fifty pounds.
Even for a 100-day duration, which is marginally longer than three months, burning 1,750 calories a day would be necessary to reach your target. This implies that you would need to exercise frequently and maintain an extremely low-calorie diet. All of this comes with short- and long-term health hazards like gallstones, muscle loss, and nutritional deficiencies. You also have a higher chance of gaining the weight back once you get back to your normal routine. That is why it is advisable to set a weekly goal of losing one to two pounds and work steadily towards that rather than drastic weight loss.
Effective Exercise Routines: 7 Ways How To Lose 50 Pounds In 3 Months!
If you are ambitious enough to know how to lose 50 pounds in 3 months, you should not start vigorously. Consult a healthcare professional before anything else to get personalized recommendations. Here are some general tips to help you lose weight in a healthy and sustainable way.
1. Control Calorie Intake
If you want to learn how to lose 50 pounds in 3 months, you should also know that it means you would have to lose 4.17 pounds every week for 12 weeks consistently. Also, you need to calculate your calorie deficit and cut it down by 2000 calories daily. This typically means reducing your calorie intake and increasing your physical activity according to your calorie needs.
2. Adopt A Healthy Diet
Focus on consuming whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean protein. You should add some protein powder to your diet routine as well to get an extra boost of nutrition you need to burn 50 pounds in 3 months. Also, monitor your portion size to avoid overeating and keep track of your calorie intake.
3. Set Realistic Goals
Let’s be real! It’s not like you will get the desired result in 3 months as you expect. It takes much longer than it takes to lose 30 pounds. You may have to be patient with your body and give it the required time. If you have never lost weight drastically, you should aim to lose 1-2 pounds per week.
4. Exercise Consistently
If you have been searching for how to lose 50 pounds in 3 months, you must know it requires a vigilant exercise routine. Engage in both cardiovascular exercises like walking, and jogging, as well as strength training like weightlifting. You can also choose to walk from workplace to home if you can because 90 minutes of average speed walking can burn around 500 calories.
5. Stay Well Hydrated
Drinking plenty of water throughout the day keeps you hydrated and helps you lose weight. Sometimes, feelings of hunger can be signs of dehydration. Also, proper hydration supports your metabolism, and drinking plenty of water before a meal creates a feeling of fullness and you don’t overeat.
6. Get Enough Sleep
Aim for 7-8 hours of quality sleep every night. Lack of sleep can interfere with your body’s hunger hormones and could lead to weight gain instead of weight loss. Quality sleep is crucial for muscle recovery and growth. While lack of sleep disrupts hunger hormones. So, sleep is crucial.
7. Manage Stress Levels
Stress affects the quality of sleep you get and encourages mindful eating. Your body will likely be affected by the smallest levels of stress and put on weight rather than losing. Try to stay positive and happy if you want your well-being in the long term.
Also Read: It will take longer to lose 20 pounds let alone 50 pounds, if you are in chronic stress and do nothing to cure it.
Exercise You Can Do To Get Closer To Lose 50 Pounds In 3 Months
Learning how to lose 50 pounds in 3 months is easy, but to stay consistent and work towards that goal requires a lot of patience. If you have that passion and your trainer says your body can take it, you should make a routine of these exercises. Here are three effective exercises that can help you burn calories and improve fitness.
1. High-Intensity Interval Training (HIIT)
HIIT workout involves short bursts of intense exercises followed by brief periods of rest or low-intensity exercises. These exercises are highly efficient for burning calories. One such HIIT workout can be;
- Jumping jacks – 1 minute
- Pushups – 1 minute
- Squats – 1 minute
- Burpees – 1 minute
- Rest – 1 minute
Then repeat this set 3-4 times, gradually increasing the time for each activity daily.
2. Cardiovascular Exercises
Cardiovascular exercises like running, cycling, swimming, etc., are excellent for burning calories and improving your fitness. Aim for 30-45 minutes of moderate-intensity exercise in your routine. To keep yourself motivated you can start with 10-15 minutes of exercise daily or consider activities like dance, acrobatics, and Zumba classes which involve fun.
3. Strength Training Workouts
Strength Training and power exercises can turn your game of losing 50 pounds into an achievable goal. These exercises help build lean muscle mass, boost metabolism, and enhance overall body composition. Start with squats and lunges, then add small weights and gradually increase the weights. Set the duration to at least 2 times per week.
Remember! Losing weight in a healthy way takes time and commitment. It is crucial to be patient with yourself and focus on making sustainable lifestyle changes to achieve long-term success. Also, applying how to lose 50 pounds in 3 months doesn’t always give you the same result. Keep in mind that it is an extremely ambitious goal and might not be safe for everyone. So, take your time and improve your health.
Also Read: There are also some yoga for weight loss that you can practice early in your weight loss journey.