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A Research-Backed Plan to Lose 50 Pounds in Six Months!


By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

lose 50 lbs in 6 months

If you’re wondering how to lose 50 pounds in six months, you’re not alone as almost 40% of adults in the United States are classified as obese.

Six months is plenty of time to drop 50 pounds if you follow a healthy and effective weight loss plan, such as the Fit Father Project 30X for busy dads or the Fit Mother Project 30X for women!

These programs have helped thousands of overweight men and women reach a healthy weight, build muscle, and burn fat fast.

Sign up for the Fit Mother Project 30X (FM30X) FREE 3-day weight loss jump start kit today!

The Benefits of FM30X for a 50-Pound Weight Loss

The benefits of FM30X for weight loss in women are endless.

Studies show that structured weight loss plans are effective for weight loss in overweight adults.

Why is this the case? It’s due, at least in part, to:

  • how to lose 50 lbsHaving detailed diet and exercise plans in place
  • Motivational and health coaching support from experts
  • Accountability
  • Healthy lifestyle counseling
  • Proven, researched-backed weight loss strategies
  • Safe and effective rates of weight loss


Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.



It can be difficult to drop weight and keep it off long-term without accountability and support from health experts, friends, family, and community members.

Studies show that health and wellness coaching significantly reduces body mass index, or BMI.

The strategies used in the FM30X program are backed by research and supported by Dr.

Anthony Balduzzi, a holistic men’s health doctor with extensive experience in nutrition, fitness, and overall health and wellness.

Following this simple, step-by-step guide will help you safely and effectively drop 50 pounds in six months’ time:

#1 Set Weekly Weight Loss Goals

Losing weight at a pace of 1-2 pounds per week is safe and effective for long-term healthy weight management, reports the Centers for Disease Control and Prevention (CDC).

To lose 50 pounds in six months, drop an average of about 2 pounds each week during the six-month period and you should come very close to hitting your target.

To accomplish this goal, eat 1,000 fewer calories than your usual intake, or eat 500 fewer calories PLUS burn an extra 500 calories daily by increasing exercise and activities of daily living.

#2 Use a Journal to Track Goals

write it down to lose 50 lbs in six months

Whether it’s paper or electronic, having a journal on hand helps you set and achieve goals during your 50-pound weight loss journey.

Getting a journal is the first step in making the commitment to drop excess weight and improve your quality of life!

Set other goals in addition to those related to weight loss.

For example, track sleep, exercise, career, and parenting goals.

#3 Record Calorie Intake

cutting calories

Recording your calorie intake, at least initially, gives you a good idea of whether you’re on track for weight loss.

Use a calorie-counting app or free online nutrition database, such as MyFitnessPal, to determine usual eating patterns and if your current intake is enough to achieve a 50-pound weight loss in six months.

#4 Drink Lots of Water

Water fills you up, even though it’s calorie free! Many people don't drink as much water as they should, especially for effective weight loss.

glass of waterReplacing sweetened drinks, such as sodas, lemonade, and sweet tea, with water is almost a surefire way to get rid of excess weight fast.

Drinking water prior to meals helps too!

Studies show that ingesting 2 cups of water before meals enhances weight loss, and drinking more water reduces body weight, overweight, and obesity.

Aim to consume least 12 cups of fluid daily for women.

#5 Eat Non-Starchy Vegetables First

Non-starchy vegetables often contain just 10 to 40 calories per cup! Water and fiber make up a large portion of these veggies that fill you up without the extra calories.

Eat non-starchy vegetables first (after drinking water) to help you eat less at mealtime and lose 50 pounds in six months.

Examples of low-calorie vegetables include:

  • weight loss foodsSpinach
  • Lettuce
  • Other leafy greens
  • Cucumbers
  • Tomatoes
  • Bell peppers
  • Zucchini
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Asparagus
  • Celery

Choose a variety of vegetables to meet essential vitamin and mineral requirements, and fill half of each plate with non-starchy veggies to achieve your goal weight!

#6 Eliminate Certain Carbohydrates

Eliminate certain carbohydrates and cut back on overall carbs to enhance weight loss when you have 50 pounds to lose.

Choose carbs rich in fiber – such as fruits, vegetables, legumes, whole grains, nuts, and seeds to meet daily carbohydrate needs.

Eliminate the following refined carbs to make weight loss successful:

  • White bread
  • how to lose weight for womenWhite rice
  • Crackers
  • Chips
  • Regular pasta
  • Baked goods
  • Sweets
  • Sugary drinks
  • Breaded or fried foods
  • Regular bagels
  • White tortillas

Lowering your overall carbohydrate intake aids in weight loss, but the Institute of Medicine recommends eating at least 130 grams per day to maintain optimal health.

Doing so keeps energy levels high, making it easier to stay active.

#7 Increase Protein

Boosting protein increases satiety during a 50-pound weight loss, and helps your body burn more calories throughout the day.

Fill one-fourth of each plate with nutritious protein foods, such as grilled chicken, fish, seafood, eggs, tofu, and seitan.

Dairy foods and calcium-rich alternatives are also excellent sources of dietary protein.

Examples include low-fat cottage cheese, nonfat Greek yogurt, milk, soy milk, protein-fortified almond milk, and reduced fat cheese.

Consume about 2-3 servings of dairy foods or calcium-rich alternatives each day.

Protein shakes count too and make excellent meal replacements during weight loss!

Mix your favorite protein powder with water or milk, and blend in fruit or nut butter if you’d like.

Beans, peas, lentils, and other legumes are excellent sources of protein too, but count as starches because they are rich in carbohydrates.

Aim to fill one-fourth of each plate with these or other starches (such as sweet potatoes and whole grains).

#8 Eat Unsaturated Fats

Your body requires dietary fat to function properly, and this essential nutrient boosts satiety during a 50-pound weight loss.

Foods rich in healthy fats include plant oils, fatty fish, fish oil, nuts, seeds, nut butters, olives, hummus, and avocados, so include them in your weight loss meal plan.

#9 Move More/Sit Less

Move around often throughout the day to burn extra calories for a 50 pound weight loss.

Don’t just rely on working out at least 30 minutes daily, especially if you have a desk job at work or sit down the majority of the day.

To move your body more, consider the following tips and tricks in addition to regular workouts:

  • mother in son in garden how to lose 20lbsGo for two or three 10-minutes walks daily (walking your dog counts)
  • Climb a staircase at least five times a day
  • Do outdoor yard work or indoor house cleaning 20-30 minutes a day
  • Stand instead of sitting while working at your computer
  • Complete a load of laundry every day
  • Do the dishes daily
  • Play outdoor games with your children

Find creative ways to get moving in addition to regular workouts so you can expend 1,000 more calories than you eat daily, drop 50 pounds, and keep it off for life!

#10 Exercise Most Days of the Week

Regular exercise is the key to increases in metabolism that enhance weight and fat loss.

Aim for at least 30-60 minutes of aerobic exercise plus resistance training most days of the week to boost muscle and drop excess weight.

Cardiovascular exercise, such as jogging, swimming, and stair climbing, often burns the most calories but strength training is equally important.

That's because muscle burns more calories than fat, even during rest.

Try combinations of the following workouts to optimize fat-burning:

  • woman preparing barbell for back exerciseHigh-intensity interval training (HIIT)
  • Circuit strength training with weights
  • Body weight strength training
  • Long continuous cardiovascular exercise at a moderate intensity
  • Plyometrics power exercises
  • Yoga, pilates, or tai chi

Change up your workouts often and train each major muscle group at least two times per week!

#11 Sleep More and De-stress

Stress and sleep deprivation both alter hormone levels within your body that increase appetite, making it difficult to cut calories for a 50 pound weight loss.

For this reason, get at least 7 hours of sleep in each night and try the following de-stressing techniques:

woman stretching

  • Regular exercise
  • Yoga or tai chi
  • Stretching
  • Massage
  • Meditation
  • Not overbooking your schedule
  • Pedicures
  • Vacations
  • Being outdoors
  • Going for walks

To maximize sleep quality, go to bed at the same time each night, sleep in a cool dark room, don’t go to bed hungry or very full, use a white noise machine when necessary, and avoid caffeine late in the day.

Don’t work out right before bed, and take natural sleep supplements (such as melatonin) if your doctor recommends it.

Hormone replacement therapy may help some women suffering from menopause symptoms get a better night’s sleep.

#12 Try a Structured Weight Loss Program

Organized weight loss plans are key components of losing 50 pounds in six months, because drastic weight loss can be difficult without structure or motivational support.

The Fit Mother Project 30X (FM30X) is a program with proven success for women of all ages, and is like the Fit Father Project 30X (FF30X) for men!

Sample 1,200-Calorie Menu Plus Weight Loss Workouts!

Use this sample 1,200-calorie weight loss menu and 7-day workout as a guide when losing 50 pounds in six months is your goal:

Breakfast (300 calories)

  • 3-egg omelet made with 1 teaspoon of oil, mushrooms, bell peppers, and spinach
  • Black coffee or green tea

Snack (150 calories)

  • 1 container of Nonfat Greek yogurt
  • 1/2 cup of strawberries

Lunch (300 calories)

  • Protein shake made with 2 cups of unsweetened almond milk, 1 scoop of protein powder, 1 extra small banana, and 2 teaspoons of almond butter

Snack (150 calories)

  • 3 tablespoons of hummus
  • 1 cup of cherry tomatoes, green peppers, or cucumbers

Dinner (300 calories)

  • 3 ounces of baked cod
  • 1/2 cup of cooked whole-grain pasta
  • 2 teaspoons of olive oil
  • 1 cup of asparagus

If you're hungry while following this 1,200-calorie plan or you're losing more than 2 pounds weekly, increase your intake to 1,500 or even 1,800 calories daily depending on how active you are.

Day 1 Workout: 30-45 minutes of circuit training

Day 2 Workout: 45-60 minutes of moderate-intensity cardiovascular exercise

Day 3 Workout: 30-60 minutes of yoga, tai chi, light walking, or rest

Day 4 Workout: 30-45 minutes of circuit training

Day 5 Workout: 45-60 minutes of moderate-intensity cardiovascular exercise

Day 6 Workout: Rest

Day 7 Workout: 30 minutes of high-intensity interval training (HIIT)


Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.



How to Lose 50 Pounds in Six Months: Why FM30X Works!

Not all weight loss programs are effective for long-term success.

The reasons FM30X works so well for losing 50 pounds in six months are endless and include:

#1 Custom Fat-Burning Workouts

how lose 50 lbs in 6 monthsYou already realize that working out is a key component of losing 50 pounds, but knowing exactly what to do and creating your own fat-burning workouts can feel like a daunting task.

When you sign up for FM30X, you’ll have access to unlimited custom workouts that yield real results, without spending hours at the gym.

They combine aerobic exercise with resistance training and use the most innovative methods.

#2 Meal Plans, Menus, and Recipes

Knowing what to eat and when to eat it helps many busy women successfully drop weight without spending hours menu prepping.

The FM30X plan offers members customized menus based on their goals, educates them about simplified meal planning, and provides delicious weight loss recipes!

#3 Social and Motivational Support

Having social and motivational support in place boosts your chance of weight loss success.

Studiesmom and daughter exercising show that programs offering social support and accountability produce better weight loss results.

Social media support appears to aid in weight loss and diet adherence too! FM30X provides motivational support from health experts, private fit mom Facebook group access, email support, weekly newsletters, and much more.

#4 Educational Tips and Q&A Access

Gaining nutrition, fitness, and overall health and wellness education is an invaluable tool for dropping 50 pounds in six months and keeping it off for life.

The FM30X program educates you about how to plan weight loss meals, menus, and workouts – and offers Q&A access with health experts to answer questions you have along the way.  You'll get the time and attention you deserve as you’re not just a number!

#5 Proven Success!

The Fit Father Project 30X and the Fit Mother Project 30X are weight loss programs with top-rated reviews and proven success.

These programs have helped thousands of busy moms and dads get excess weight off and keep it off for life.

Give it a try free of charge today by signing up for the FM30X FREE meal plan, FREE workout, and FREE email coaching support!


Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.



Erin Coleman, R.D.
Writer, The Fit Mother Project

Erin is registered dietitian who earned a nutritional science degree from the University of Wisconsin-Madison, where she worked as a health educator for the department of internal medicine.

Her published work appears on hundreds of health, fitness, nutrition, and medical websites – including doctors’ offices, rehab centers, urgent care clinics, and hospitals.


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