Attempt 50kg loss 3 months is extreme, height guys will take healthy to drink.
Following a healthy diet and exercise plan for this duration should lead to a noticeable change in your overall health and actual weight loss, assuming you can lose the suggested 12 to 24 pounds.
So today, we will dig into why this suggestion is made and how you can start to work towards your goal.
Is Losing 50 Pounds in 3 Months Safe?
You need a caloric deficit of about 3,500 calories to lose one pound of fat. That is a deficit of 175,000 calories to drop 50 pounds.
In a little over three month period — over 100 days — you’d need to drop or burn 1,750 calories every day to meet your target.
This requires sizable calorie restriction to the point of an extremely low-calorie diet, and high-intensity exercise, all of which are physically dangerous in the short and long term, generating muscle wasting, malnutrition, and possible high gallstones. It also increases the chances of retrieving weight.
This is still difficult and the slowest one can healthily lose weight, but it is attainable and the people who do this are more likely to keep the weight off.
To sum up, losing 50 pounds in three months is not recommended for reasons of safety and sustainability. But you can safely crush a lot of it and get to probably around halfway to your goal in that time. Here’s how:
Top 5 Tips for Losing 50 Pounds in 3 Months
- Reduce Your Caloric Intake
The most vital thing for weight loss is the consumption of calories which are less than what you have burned.
Therefore it is vital to calculate the number that you spend every day. That can be done by applying the number of calories to keep your weight.
You can generally review the Eatwell guide if what you consume regularly, gives you the ultimate nutritious eating. The table consists of the number of portions of food kind that would make up a balanced, balanced meal.
The estimated chart of needy calories given without is there. It is more of a shortcut option as per the direction of the Dietary Guidelines for Americans.
To obtain a more exclusive number, it is possible to use a calorie tracker, and another advantage of it is that the monitoring of the food you eat is possible.
When you have found your baseline try to reduce it by about 500 calories every day.
Such a decrease could make it possible for you to lose roughly 1 pound per week, as advised by the Mayo Clinic.
Introducing more movement (learn more below) will get you to the maximum weight loss of 2 pounds per week.
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Prioritize Protein Intake
In addition to completing one’s studies on the Internet, one of the things individuals can do while in lockdown is to make an effort to minimize their overall calorie consumption.
Coupled with this, while reducing calorie intake, it is essential to prioritize protein consumption. A review and meta-analysis of studies published in a December 2019 issue of Advances in Nutrition suggests that during active calorie reduction, individuals should target about 1.3 grams of protein per kilogram of their body weight as opposed to the regular 0.8 grams per kilogram for an average adult.
People should remember that one kilogram is roughly 2.2 pounds, and if one’s weight is 200 pounds, one should try to eat about 118 grams of protein while on a weight-loss diet.
Examples of protein-rich, healthy foods include:
– Chicken breast
– Lean ground turkey
– Salmon
– Canned tuna
– Tofu and tempeh
– Beans and lentils
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Incorporate Fiber-Rich Foods
Apart from focusing on protein, be sure to include plenty of foods naturally high in fiber in your diet, mainly fruits and vegetables.
Foods packed with fiber are ideally suited for weight control because they enable you to feel satiated on fewer calories, and they also beneficially affect your gut and metabolic health.
In the February 10, 2015 issue of the Annals of Internal Medicine, the results of a study are presented, according to which a simple target of roughly 30 grams of fiber every day can be just as effective for weight loss as any other diet.
Fiber-rich foods to include in your diet are:
– Avocado
– Beans and lentils
– Berries
– Edamame
– Flaxseed and chia seeds
– Oatmeal
– Pears
– Squash
– Sweet potato
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Integrate Strength Training
Certainly, exercises such as running or cycling do allow you to burn calories rapidly, but strength training must not be underestimated where weight control is concerned.
If you lift weights, you are bound to develop muscle, and it is important because your resting metabolism will be elevated and calories will be burned consistently day after day.
According to the values reflected by the Physical Activity Guidelines for Americans, performing at least 150 minutes of moderate-intensity cardio should be complemented with at least two full-body strength training sessions.
Doing cardio-intensive, weight-bearing exercises like squats, burpees, deadlifts, push-ups, and pull-ups will also guarantee the best calorie burning.
Besides, such endurance workouts can be either done with weights or by just using a body, which will be more appropriate if a person is new to these moves.
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Add HIIT
High-intensity interval training implies switching between short vigorous activities lasting for 20 to 60 seconds with low-intensity recuperation.
HIIT is a fast way to work out, especially when there’s a time crunch, and it works for fat melting and weight loss. A 2018 meta-analysis of the Sports Medicine magazine pooling 40 studies proves it as well.
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