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How to Lose 50 Pounds: 12 Practical Steps That Don’t Involve Fad Diets

How To Lose 50 Pounds

Losing 50 pounds is not an easy feat. It takes a lot of discipline and determination in order to lose such a large amount of weight. While the journey ahead will be tough, getting started is more difficult. Do not let any negative thoughts hinder you from achieving your fitness goals. All you have to do is take a baby step, and conquer one small goal at a time.

There are a number of easy but effective ways to drop those unwanted pounds. Once you start seeing the first several pounds coming off, you will want to push yourself further. This is what you need to focus on – motivation. This article contains 12 of the best ways to achieve your 50-pound weight loss goal. Doing them consistently might help you lose more than that.

1. Sleep More

Get a good night sleep to assist you with losing weight

Sleep might be the least thing that you plan to do, but this one should be on top of your to-do list. Depriving yourself of zzz time will make your hormones go crazy, triggering the hunger hormones. Get at least 7 to 8 hours of shut-eye to kick start your weight loss journey. Most people who prioritized sleep, along with regular exercise and healthy diet, have lost more than what they expected. Sleep deprivation will not only make you feel hungry, but will also increase your stress levels that cause fat storage and hinder your body from recovering properly.

2. Drink More Water

splash of water

There is always a saying that you should drink eight cups of water every day, which is equivalent to half a gallon. Once you start working out regularly, you might drink more than that to keep yourself hydrated. Drinking the right amount of water daily will increase your metabolism, and keep you feeling full between meals. This will keep you from overeating and feeling sluggish.

Water plays a significant role in weight loss and overall health. Skip the instant juice, soda, and sugary coffee. If you are looking for a flavored beverage, choose detox water, healthy smoothie, or green tea. These beverages are low in calories, and high in antioxidants.

3. Check Your Kitchen

how to lose a lot of weight quickly

Regardless of the number of pounds that you want to lose, you will have to check your kitchen and get rid of all the junk food. Gather all the frozen nuggets, cookies, cakes, donuts, and bring them to your local food bank. Your home should be free from any junk food to lower down your chances of binge eating and accelerate your weight loss.

Once you have cleaned your kitchen, it is time to hit the grocery store and restock your home with whole foods. These are fresh fruits and veggies, lean proteins, nuts, chicken, eggs, and fish. If you are really craving for something sweet, you can indulge once in awhile, but control the serving.

4. Ditch that Scale

how to lose 30 pounds in less than 30 days

A safe weight loss will take time. You will want to ditch that scale because watching the number on it can make you feel depressed. Focus on keeping a balanced diet and exercising regularly. You have to understand and accept the fact that weight loss will never happen overnight. You have to be patient, and focus on consistency. The weight will come off over time, but the best way to see whether you have lost weight is to measure yourself or take progress photos.

5. Reflect and Motivate


The weight loss journey can be physically and emotionally exhausting. You have to keep on reminding yourself that you are doing it for your own good. Take a moment each day to reflect on your goals and why you want to achieve them. You can also take a day off and smell the flowers, or bond with your family and friends. Focus on all the good things, and everything will come to you when you long for it.

Read Our Recent Article > How to Lose 40 Pounds Quickly!

6. Expect a Plateau

It is normal to expect a plateau in weight loss but be sure to stick with it

It is nice to lose 2-3 pounds each week, but weight loss will not always be steady. Fifty pounds is a big number, and the process takes time. You should expect yourself to reach a plateau once in awhile, and your weight loss will be stalled temporarily. There is, however, a solution to this problem. You can break through this plateau by cutting your workout days or trying a different activity.

7. Keep Yourself Full and Satisfied

Protein meals are fantastic for helping you to lose weight as fast as possible

Dietary changes are essential for you to meet your weight loss goals. Start your day with a two-egg omelette that contains plenty of vegetables. You can include kale, spinach, red peppers, asparagus, mushrooms, and any other healthy ingredients that will keep you full and satisfied.

You should also focus on consuming foods with low glycemic index to keep your blood sugar levels regulated and prevent sugar crashes. Fiber-rich fruits, whole grains, and most veggies have low GI. Do not forget to include lean protein into your meal as it also helps stabilize your blood sugar levels.

8. Be More Active


You need to burn the most number of calories that you can every day in order to lose weight. Getting active allows you to torch a large number of calories, and you no longer have to deprive yourself from eating the right kinds of food. Do regular cardio, weight lifting, and interval sessions to help you burn more.

Have an expert-approved workout schedule that alternatives short interval workouts with longer moderate to high intensity sessions. Strength training should not be ignored because it will help you build more muscles that you need to increase your metabolism. Do strength training three times a week, and combine it with your easy cardio sessions.

9. Keep a Journal

Preparing meals early is a great way to stick to a healthy diet

Keeping track of your daily food and water intake will help you lose the unwanted pounds easily. Studies show that people who keep a journal lose more weight than those who do not. It helps to write down your food and fluid intake because doing so will make you more aware of what you consume everyday. It will make you realize how much food you are taking. Make sure to write down everything that you put inside your mouth, including the dressings, garnishes, beverages, and the like.

10. Join a Weight Loss Program

Hiring a personal trainer on a weight loss journey

A lot of people seek guidance to help them lose weight and stay fit. You can join a weight loss program if you are one of these people. Some programs prepare low-calorie meals that you will eat throughout the week. Others, meanwhile, teach you how to make healthy food choices through a points-system that is based on the calories you take. Such programs help you become accountable for your choices, and let you connect with experts and other dieters.

11. Eat Like a King During Breakfast

Eating breakfast each day is a fantastic help on a weight loss diet

People who eat more during breakfast and less during dinner tend to lose more weight. Studies show that loading yourself with a high-protein breakfast helps you feel fuller for a longer time. Consume 350 to 400 calories in the morning with at least 25 grams of protein.

12. Find a Support Group

Guide to losing 50 pounds

A support group can help you stay motivated throughout your journey. You will gain a better perspective, be encouraged, receive some useful tips, and even a little competition. You will get to meet other dieters who are struggling like you.

Seeing their progress and frustrations will somehow make you feel that you are not alone in this. There are usually in-person meetings, social media interaction, and online forum conversations. Your family and friends can also provide the support that you need.

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!