How to Lose 50 Pounds

Trying to lose 50 pounds can appear daunting and depressing. No matter how much you try, it may seem as if those pounds just won't come off. You may have tried fad diets and spurts of exercise, and you may have even lost a few pounds. But then you gained back the weight, and then some. The trick to losing 50 pounds is to realize that it won't happen instantaneously. Also, the changes that you make to lose the pounds are the changes you should keep up for the rest of your life.

Instructions

• 1

  Use a journal to track the food you eat. Write down everything you eat and drink, and add up the calories at the end of the day. Find an online calorie counter that tells you how many calories you need a day to maintain your current weight. Deduct 500 to 1,000 calories from that number every day, so long as the total number of calories does not fall under 1,400. This new number should be your target number of daily calories. One pound equals 3,500 calories, so the reduction of every 3,500 calories from your diet is one pound lost.

• 2

  Create goals for yourself. You are not going to lose 50 lbs. in 2 weeks. Make mini-goals, so you don't feel defeated by still having a lot to lose. A good goal would be 5 lbs. every two weeks. But be realistic and forgiving to yourself if you don't meet your weekly or bi-weekly goals.

• 3

  Eat healthy. Use a food scale and the FDA's Make Your Calories Count module to choose the right types and amounts of food. The goal is to reduce your intake of white flour and sugar and increase your intake of high-protein foods. Eat fruit, vegetables, chicken, fish, wheat bread, brown rice and olive oil.

• 4

  Exercise several times a week for 60 to 90 minutes. You can split the workout into two routines per day. If you don't have access a gym, swim, play tennis and basketball, or ride a bike. Anything to get your body moving and increase your heart rate is important. Exercise will help you burn calories and contribute to your weight loss and overall healthy living.