Practice patience. That’s a major part of your weight loss journey. Nobody gains poundage overnight so it’s really not fair to expect it to shed exceptionally fast either. The reality is that for long-term success there are no shortcuts or quick solutions. At least not if you’re going about it in a healthy way. No matter your starting weight, dropping 50 pounds in two months is rough. Even three or four can be a challenge for most, but that’s why it’s important to be patient.
How to lose 50 pounds in two months
You’ll need to drop more than 6 pounds a week to hit a 50 pound goal in just 2 months. That’s three times more than what is considered a healthy weekly loss. When you want to lose weight the best type of plan is one that offers structure, yet not in a super rigid way. But you won’t have that luxury with a 2 month deadline. An 8 week timeframe isn’t impossible, but it’s definitely not something I would recommend.
There are lots of different bars and shakes on the market that serve as meal replacements. The downside to them are redundancy, textures that take time to adjust to, and the difficulty of sticking to them around the clock when everyone around you is eating actual food. They’re pricey and it can be challenging to keep the weight off after you’ve hit goal, but they do have their place.
I’m an advocate for eating clean, whole foods, but I’ve seen results come from a diet that is based only on meal replacements. There’s no guarantee you’ll see 50 pounds worth of results in just 8 weeks, but a noticeable difference is definitely in the cards.
Hire a registered dietitian or health coach
Someone with an education in nutrition has experience creating meal plans that cater specifically to your needs, preferences, and dietary restrictions. Basically, they do the thinking for you. They’ll motivate, help with accountability, provide guidance, and give helpful tips. Just make sure to ask about credentials before hiring someone.
You don’t need to be dripping sweat in order to have an effective workout. Cardio is awesome but strength training is where it’s at when the goal is weight loss. The most efficient workouts include compound movements. That means you’re working multiple muscle joints at once, which translates to more calories burned — both during and after your workout. Hit up one of the trainers at your gym for ideas. They’ll hook you up.
How to lose 50 pounds in 3 months
This too, is honestly a lofty goal. I can’t stress enough how weight loss – or at least healthy weight loss – is meant to be a slow and steady journey. With a 3 month timeframe you’re still looking at a goal of 4+ pounds a week, which is double the recommended amount. So it’s not going to be easy. But that doesn’t mean it’s impossible.
Get the best caloric bang for your buck with meals and snacks
Calories add up quicker than most people realize. A simple apple and almond butter snack seems innocent enough, right? It packs a whopping 300 calories…and that’s assuming you’ve measured your nut butter correctly and are using one without added sugar. That’s an awful lot, especially when you’re trying to lose a substantial amount of weight in a very short period of time. In comparison, you can eat a heaping bowl of fresh veggies and still ‘spend’ less calories. Calories add up. Fast.
It may seem a little tedious at first but food journaling is totally worth it. Food journals teach discipline, and let’s get real. Anyone who wants to burn fat can use some of that. I love journaling because it provides an upfront snapshot of all the good (and maybe not-so-good) things I ate that day so I know where adjustments must be made. There are plenty of free, simple apps to get you started.
Get your workouts in
It doesn’t matter how much weight you lose. If you want to really feel fit, regular workouts need to become second nature. Don’t let a hectic schedule wreck it for you. A half hour workout is only 2% of your day. Rationalize it like that and find the time.
How to lose 50 pounds in 4 months
You’ll need to lose 3+ pounds per week in order to hit this target, which is still higher than what a healthy weekly weight loss goal should be. Six months and up is really the most realistic timeline for dropping 50 pounds, but put in the work and the likelihood of it happening faster goes up.
Take care of your gut
Gut health seems to fly under the radar a lot, but the reality is that it goes hand in hand with weight loss. The ‘good’ bacteria helps with digestion, while other types of bacteria have a negative effect. The key is to strike the right balance, and a high quality probiotic can help with that. You won’t see tons of fat melt off overnight, but having a healthy gut can speed up the process. Fair warning: there are tons of probiotics available, so it gets overwhelming real fast. Your best bet is to head to your local health food store for some guidance.
Don’t drink your calories
When you’re already restricted with calories, the worst thing to do is drink them. You’ll only end up hungry and lack the nourishment your body needs. Things like lattes and mochas can run you upwards of 400 calories. And forget about wine and beer. Stick to water.
Ask yourself if it’s worth it
I’m talking sweet and savory treats like chips and cookies. There’s no denying they’re delish, but nothing tastes as good as skinny feels. So the next time you’re eyeing that bag of candy, ask yourself if the yumminess is worth that feeling of bleh you’ll experience a half hour later when your blood sugar plummets.