How to Safely Lose 50 pounds


Losing fifty pounds takes time, effort, and determination. Few people can maintain a harsh calorie-restricted diet for an extended length of time. The most sensible way to stick to a diet long enough to lose the weight is to choose a diet that is balanced, satisfying, and flavorful. Trying to lose weight too fast can have serious health risks.

Making healthy changes to your daily habits can help you lose a significant amount of weight easily. Eat healthy protein sources like lean pork and chicken, fish, nuts and seeds, peas and beans, and oatmeal. Increase the amount of fruits and vegetables you eat every day. Switch to whole grains, brown rice, and healthy fats like olive oil. Drink plenty of water to stay hydrated and minimize bloating caused by water retention. Try to keep your salt levels under 2300 mg, or 1 teaspoon, a day.

Cutting out certain beverages, such as soda, juice, and sports drinks, will significantly reduce calories in your diet. Start by replacing one such drink a day with a glass of water and work up to replacing more to make the transition easier. Alcoholic beverages are another source of empty calories.

Always eat breakfast and make sure that it contains protein. It will keep you fuller longer, and reduce the chance of your reaching for a high fat treat mid-morning. In fact, it is a good idea to plan six small meals spread throughout the day to prevent hunger. This will also prevent your blood sugar levels from dropping.

Exercise is important to reaching your weight loss goal. Performing weight bearing exercises three times a week will help to build muscle and speed up your metabolism. If doing push-ups, squats, or triceps dips are too advanced for you, try using stretch-bands or dumbbells instead. You also need to engage in some form of aerobic activity at least 4 days a week. Walking at least 30 minutes every day will help to burn the excess fat stores in the body. Once you’ve built up your fitness levels, don’t be afraid to branch out and try other activities.

Ask your friends to help keep you accountable. Let them know what your targets are, and they can help if you start to slip into old habits while you are out together. If you don’t exercise well when you are alone, try forming a walking group with them. You should also plan fun activities with each other such as dancing or a hiking trip.

Most importantly, remember that you did not gain those fifty pounds over night, so don’t expect them to fall off instantly. Have realistic expectations, and try not to beat yourself up if the weight is not coming off as quickly as you would like. Deciding to lose weight will benefit your health and improve how you feel. Try not to become frustrated and give in to fad diet temptations. We are all different, so the only successful way to reach and maintain a healthy weight is to find what works best for you. Farazila Abu



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