So, while there are many ways to lose weight you don’t always need to be on a strict diet plan to start seeing the impact of your goals on the scale.
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Adopting various healthy behaviors might help support your weight loss, as well as make some of your progress more sustainable.
For some, 50 pounds will take them six months to shed. For another person with the same starting weight, it might be a year.
The time it takes varies for everyone and any progress, no matter how long it took to get there, is amazing”
We have the ultimate guide on tips for how to lose 50 pounds or more, and these are strategies that you’ll want up your sleeve.
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How to Lose 50 pounds within 6 Months
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Eat Protein at Each Meal and Snack
PQ Include a source of protein in every meal and snack to help stay satisfied longer so you can go longer between eating.
Don’t be dependent on cereal and sugary granola bars, try to add protein in your diet.
Some ideas include topping your cereal with cottage cheese or Greek yogurt and swapping out that granola bar for a protein packed option like Quantum Energy Square.
These bars contain 10 grams of protein from plant sources and four grams of fiber, which helps delay the emptying of your stomach so that glucose enters more slowly.
Plus they also have organic green coffee, so it’s a nice subtle energy rush — not the ride to shake-town that other high-caffeine products out there might want you on. Great before your workout!
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- Boost Your Fiber
Fiber is a different type of carbohydrate, which gives you an additional feeling of fullness, just like what protein does.
Adding to the romance, however, this essential nutrient not only supports digestive health but also regulates glucose absorption, which means steadier energy levels.
Adults should aim for between 22 and 34 grams of fiber in their daily diet, depending on factors like age and gender.
To reach that goal, choose whole grain for your carbohydrate (try to have more than one serving of fruit or veggie at a meal); increase nut and seed intake; watch the processed foods or cereals/bread/crackers fiber content.
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Eat at Least Five Servings of Produce Daily
Research stated that the greater majority of adults is failing when it comes to consuming an ample amount of fruits and vegetables regularly.
This one too may lead to fiber deficiency and limited consumption of vitamins and minerals centrally required. Simply, you’d be best advised to target at least 5 per day portions of fruit and veg
For example, you might add one cup of berries to your morning oatmeal, an apple (eaten with string cheese) for a snack, a large salad at lunchtime, baby carrots served with hummus in the afternoon, and roasted broccoli as part of dinner.
What makes it even easier, is that there are plenty of ways to incorporate fruits and veggies into your day without making meal prep too challenging.
Keep it simple with raw options, and take advantage of easy options like steam-in-bag vegetables and pre-packaged salad kits to easily get more produce.
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Eat After Your Workouts
It will increase your energy expenditure tremendously! ( no need to keep that)
Missing out on that post-exercise snack or meal could set you back and leave you starving if it’s going to be a while until your next proper meal. Eating food after your workout is also good for muscles.
Try to eat a combination of protein and carbohydrate within 45 minutes of finishing your workout. “
For better options, use post-exercise as an opportunity to eat some things that you don’t have in your day, or even something like a well-balanced breakfast after your morning workout can all be good choices to help teach yourself healthier eating habits.”
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Stay Hydrated
It’s also easy to mistake sensations due to insufficient fluid intake for those of hunger which include sluggishness, a dizzy feeling, and being unable to concentrate.
If you experience any one of these, let alone a few in combination, you may be inspired to grab or reach for the nearest gratifying snack. This can derail weight loss and lead to overeating.
Improving hydration can alleviate symptoms often mistaken for hunger. While individual fluid needs vary, it’s essential to maintain a consistent intake of drinks throughout the day.
Individual fluid needs differ, but it is important to ensure you maintain a regular intake of drinks throughout the day. Check the color of your urine, which should be very pale yellow or clear within a couple of hours after getting up in the morning.
However, most people need to aim for a minimum of 80 ounces of total fluid intake in a day and at least half of that should be coming from water.
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Stop Mindless Snacking
Intention is key when it comes to consuming. And with that, I do not mean you should ‘skip’ meals but rather eat purposefully — as in when a given number of hours has passed since your last meal and/ or have just done a workout instead of eating simply because mouths were around.
Mindless eating adds up to substantial extra calories that have little or no nutritional value.
Resource: Liking food is equally important to have a good relationship with your food, but it isn’t everything!
Instead, opt for something that nourishes your body and aids in reaching a goal or contributes to nutrient intake for the day.
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Limit Added Sugar
Studies have shown that refined sugar, in the form of pastries, desserts, sauces, soda, and many other food items are a cause of obesity which also increases chronic disease.
You constantly overlook the sugar in your diet, which can be found heavily in many of your normal items and drinks as you try to lose weight.
Ideally, the AHA recommends that men limit their daily sugar consumption to 150 calories a day and women consume no more than 100 calories worth of added sugars.
If you are consuming more than that, some easy ways to cut back include: using half the sugar in your morning coffee as you normally do choosing a square of dark chocolate instead of an evening bowl of ice cream, and cutting out candy in the afternoon for something more filling like apple slices with peanut butter.
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Limit Liquid Calories
Given these numbers, it’s easy to see how drinks can be a hidden source of added sugar on this quest.
So there you have it. Soda is one of the biggest culprits in our consumption of sweetened drinks, but don’t forget to take into account the added sugars in the other types we drink all too regularly.
The list ranges from sweet tea and lemonade to regular fruit juice, any type of sweetened coffee concoctions, and all energy drinks.
When you take into consideration that even our namesake kombucha and coconut water can have quite a bit of added sugar, you start to see the trend. Not helping on the weight loss front either!
If you want to speed up the process, try not to drink your calories whenever you can. Taking water as your 1st option of drink is always an awesome choice.
For best results during your weight loss trip, try to eat as many liquid-based calories as you can. their first option for hydration is incredibly effective.
In addition, choose unsweetened tea and sparkling water to limit your intake of empty calories you might otherwise get from added sugars.
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Make Accountability A Top Priority
Why accountability often helps with your weight loss process To participate in this, you can confide to a friend who goes through the same path as yours, asking advice from a dietitian or trainer also using online tracking tools.
With another set of eyes, you can keep doing the right habits to reach your weight loss goals.
Making people aware of what you are going to achieve is a great way to ensure that you don’t slack off and lose focus in times when your enthusiasm wanes.
On top of that, when I started doing this with the help and support of people who want to achieve the same goal, I start building a community because what we will do during hard times will affect our general physically condition but more than everything emotionally.
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Be Mindful of When You Eat Meals
Eating foods so close to sleep results in the consumption of extra calories leading to possible weight gain.
In addition, symptoms of reflux may be closely related to the time you spend lying down soon after eating.
To maximize weight loss and promote your sleep quality try to have your last meal at least 2 hours before going to bed.
Not that you should skip your evening treat, like a square of dark chocolate or modest dessert if it happens to be on the menu.
Adjust the timing of your meals to conform with this two-hour rule.
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Final Words
Making sure that it fits your lifestyle with something you can do for a longer time is equally important.
But if your strategies for weight loss are relatively easy to live with and work themselves into your schedule without much disruption, you’re much more likely to stick with them.
This is not only helpful for achieving weight loss but also for maintaining the ideal body weight after you reach your goal.
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