How to Lose 50 Pounds in 3 months

5 Tips To Lose 50 Pounds in 3 Months

Attempting to lose 50 pounds in three months is an ambitious endeavor cautioned against by health experts.

While adhering to a nutritious diet and consistent exercise regimen over this period can yield significant improvements in health and appearance, it’s more pragmatic to target a weight loss range of 12 to 24 pounds within that timeframe.

Let’s delve into the reasons behind this recommendation and explore how to initiate progress toward your objective.


Is Losing 50 Pounds in 3 Months Safe?

Losing a pound of fat entails a calorie deficit of approximately 3,500 calories. Therefore, to shed 50 pounds, you’d need to create a deficit of about 175,000 calories.

Over a 100-day period, slightly exceeding three months, you’d have to trim or burn 1,750 calories daily to attain your goal.

This necessitates adopting an extremely low-calorie diet and engaging in vigorous exercise, both of which pose short- and long-term health hazards such as muscle depletion, nutrient deficiencies, and the development of gallstones. Furthermore, the likelihood of weight regain is heightened.

Instead, the Centers for Disease Control and Prevention advocates aiming for a weight loss rate of 1 to 2 pounds per week.

While it remains challenging to lose weight at this pace, it’s realistic and individuals who adhere to this approach are more inclined to sustain their weight loss.

In brief, aiming to lose 50 pounds in three months isn’t advisable for safety and sustainability reasons. However, you can safely make substantial progress, reaching about halfway toward your goal within that timeframe. Here’s how:


Top 5 Tips for Losing 50 Pounds in 3 Months


  • Reduce Your Caloric Intake

The key to weight loss is consuming fewer calories than you expend, so it’s essential to assess your daily calorie intake and make necessary adjustments.

Begin by determining the number of calories required to maintain your current weight.

For a general estimate, refer to the Dietary Guidelines for Americans’ Estimated Calorie Needs chart, which considers factors such as age, gender, and activity level.

For a more personalized assessment, utilize a calorie tracker, which considers additional variables and enables you to monitor both your food intake and physical activity.

Once you’ve established your baseline, aim to reduce your daily calorie intake by approximately 500 calories.

This reduction could facilitate a weight loss of about 1 pound per week, as suggested by the Mayo Clinic.

Incorporating more physical activity (discussed further below) can help you achieve closer to the maximum recommended weight loss of 2 pounds per week.


  • Prioritize Protein Intake

While striving to reduce overall calorie consumption, prioritize calories derived from protein.

According to a December 2019 review and meta-analysis published in Advances in Nutrition, individuals actively reducing their calorie intake should aim for approximately 1.3 grams of protein per kilogram of body weight—higher than the recommended 0.8 grams per kilogram for the average adult.

Keep in mind that one kilogram is approximately 2.2 pounds. For instance, if you weigh 200 pounds, aim to consume approximately 118 grams of protein daily while on a weight loss regimen.


Examples of protein-rich, healthy foods include:

– Chicken breast

– Lean ground turkey

– Salmon

– Canned tuna

– Tofu and tempeh

– Beans and lentils


  • Incorporate Fiber-Rich Foods

Apart from prioritizing protein, ensure your diet includes foods naturally rich in fiber, primarily fruits and vegetables.

Fiber is beneficial for weight management because these foods promote a feeling of fullness with fewer calories while also supporting gut and metabolic health.

Research published in the February 2015 issue of the Annals of Internal Medicine suggests that simply aiming for a daily intake of around 30 grams of fiber can be as effective for weight loss as more complex dietary approaches.


Fiber-rich foods to include in your diet are:

– Avocado

– Beans and lentils

– Berries

– Edamame

Firm tofu

Flaxseed and chia seeds

– Oatmeal

– Pears

– Squash

– Sweet potato

How to Lose 50 Pounds

  • Integrate Strength Training

While cardiovascular exercises like running or cycling can swiftly burn calories, the significance of strength training for weight loss should not be overlooked.

Strength training routines help build muscle, elevating your resting metabolism and enhancing calorie expenditure consistently, day after day.

According to the Physical Activity Guidelines for Americans, it’s recommended to engage in at least 150 minutes of moderate-intensity cardio each week (or 75 minutes of vigorous activity), in addition to incorporating at least two full-body strength training sessions.

For optimal calorie burn, opt for cardio-intensive, weight-bearing exercises such as squats, burpees, deadlifts, push-ups, and pull-ups.

You can incorporate weights or simply rely on your body weight, especially if you’re new to these movements.


  • Add HIIT

High-intensity interval training (HIIT) involves alternating short, intense bursts of activity (lasting 20 to 60 seconds) with lower-intensity recovery periods.

HIIT is a time-efficient workout method, particularly beneficial when time is limited, and it’s proven effective for fat burning and weight loss.

A February 2018 meta-analysis of nearly 40 studies in Sports Medicine supports its efficacy.

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