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.
- 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:
- Other leafy greens
- Bell peppers
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
- Regular pasta
- Baked goods
- 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!
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
- Not overbooking your schedule
- 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.
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)
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!
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!
*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.