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How to Lose 50 Pounds in Six Months: 12 Steps to Success


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

Writer, The Fit Father Project & Fit Mother Project

how to lose 50 pounds in six 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.

The good news is, six months is plenty of time to drop 50 pounds if you follow a healthy and effective weight loss plan!

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

This is due, at least in part, to:

  • Having 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.

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 (BMI).

Ready to get started? Follow this simple, step-by-step guide to learn how to lose 50 pounds in six months!

Trying to save money while you lose weight? Try these healthy meals on a budget!

How to Lose 50 Pounds in Six Months: 12 Steps to Success

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.

Use a Journal to Track Goals

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.

Record Calorie Intake

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.

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.

Replacing 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 at least 12 cups of fluid daily for women.

Find out the easiest way to drink more water every day!

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:

  • Spinach
  • 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!

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
  • White 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.

What are the worst carbs to eat? Here are the most important carbs to avoid for weight loss!

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).

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.

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:

  • Go 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!

Is sitting the new smoking? Learn about the negative effects of sitting and how to reverse them!

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:

  • High-intensity interval training (HIIT)
  • Circuit strength training with weights
  • Bodyweight 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!

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:

  • 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.

Find out why sleep is important and how getting enough quality sleep can help you lose weight.

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.

Improve your lifestyle and nutrition by incorporating these healthy meals you can eat every day.

Sample Workout Plan

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.



Ready to Get Started? The Fit Mother Project Can Help!

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:

Custom Fat-Burning Workouts

You 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.

Meal Plans, Menus, and Recipes

Knowing what to eat and when to eat 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!

Social and Motivational Support

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

Studies 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.

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!

Proven Success!

FM30X is a weight loss program with top-rated reviews and proven success.

It has helped thousands of busy moms and dads get excess weight off and keep it off for life.

Give it a try today by signing up for the free Fit Mom Jumpstart!

Erin Coleman

Writer, The Fit Father Project & Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose 50 pounds in six months.

Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team


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