If you are currently overweight and are wondering if it is possible to lose 50 pounds in 2 months. The answer is yes, you can. However, it won’t be a walk in the park, you are going to need to put in the work to make it happen.
And when I say put in the work, you don’t have to go through exhausting workout routines, there are simple and effective ways to lose weight. Some moderate changes to your diet and lifestyle plus natural weight loss pills can help you hit your weight loss goal fast.
Follow the tips below and you can have your dream body in no time.
1. Count and monitor your calorie intake
One of the most important factors to weight gain and weight loss is the amount of calories you are consuming or burning. To lose weight, you will need to pay closer attention to your calories.
Calories are the units of energy gotten from what you eat and drink. They are also needed to perform physical activities like walking, running, etc.
Surplus calories are stored in your body as glycogen and body fats. And the more excess calories you have in your body, the more your body fat adds up.
So, to lose weight, you will need to create a calorie deficit. This implies that you need to burn more calories than you consume. This will allow you to use up excess glycogen and fats stored in your body to make up for the calorie deficit.
By counting your calories, you will be able to monitor your eating patterns. And most importantly, you will be able to modify your eating habits to fit your overall goal of losing 50 pounds in 2 months.
There are several ways to count your calories. You can go the old-fashioned way by using a pen and paper or you can make use of mobile applications tailored to help you track and monitor your calorie intake. Some of these applications include MyFitnessPal, FatSecret, and SparkPeople.
You can use food scales, measuring cups, or portion sizes to determine the units of calories present in your food.
2. Eat protein for breakfast
Another way to lose more pounds faster is by taking protein-rich foods, especially for breakfasts.
Protein can boost your metabolism rate. And the faster your metabolism rate, the more calories you burn and you’re less likely to accumulate fat. Basically, protein needs a more thermic effect of food (TEF) to digest.
TEF refers to the number of calories burned while processing and digesting food. According to research, protein takes 20-30% TEF while carbon and fat take 5-10% and 0-3% respectively.
Protein reduces the level of ghrelin in the body. Ghrelin is a hormone responsible for stimulating appetite, increasing food intake, and promoting fat storage. This will help you to curb your food cravings.
Lastly, it boosts appetite-reducing hormones like GLP-1, cholecystokinin, and peptide YY. This helps you to take less food, which results in fewer calorie intake.
3. Reduce the amount of saturated fat in your diet
Fats are one of the three macronutrients that the body system needs to function. It supplies energy to the body and helps the brain and cells to function well. It also carries fat-soluble vitamins like vitamins A, D, E, and K.
While fats intake is needed in the body system, not all fats are good for the body. There are good fats and bad fats.
Unsaturated fats derived from plant-based oil are beneficial to the body. It can lower your risk of stroke and heart diseases. On the other hand, saturated and trans fats if taken in excess can cause cardiovascular diseases, stroke, and accumulation of body fats.
Want to drop those extra pounds of fat fast? Avoid eating cakes, chips, red meat, chicken skin, margarine, and dairy products, as they contain saturated fats. Instead, replace them with foods like avocado, dark chocolates, cashew nuts, walnuts, and low-fat chews which contain unsaturated fats.
4. Eat more fruits & vegetables
Although vegetables and fruits are less desirable to most people, they offer great health benefits.
Vegetables and fruits are rich in minerals, vitamins, and fiber. They aid smooth digestion and do not encourage fat accumulation.
Also, instead of making pasta, bread, rice, and other high-carb foods, replace them with vegetables and fruits like bananas, cabbage, oranges, and lemons. Filling your stomach with fruits and vegetables will leave little room for high-carb foods in your stomach, this is because they curb your cravings and suppress your appetite which means your calorie consumption gets reduced.
When shopping for fruits and vegetables, you should consider organic fruits against processed fruits.
5. Exercise regularly
Another effective way to hit your goal of losing 50 pounds in 2 months is engaging in simple and regular exercises to burn excess calories in your body. It doesn’t have to be anything difficult, spending 30-45 minutes can help you burn more calories than you can imagine.
Here are some other simple exercises you can try:
- Yoga or Pilates
- Climbing the stairs
6. Take less sugar/ sugar-sweetened beverages
Sugar and sugar-sweetened beverages are notorious for increasing your calorie levels. They can affect your blood sugar and increase your risk of obesity. It can also take the place of essential vitamins like Vitamin A, C, and B.
So, stay away from sugar-sweetened beverages.
7. Keep a food log
Paying close attention to the food you consume and what proportion you eat is a great way to cut down your calorie intake.
To lose weight faster, you should eat slowly and mindfully. Also, you should take your time to chew on your food. You should also consider serving your food in small plates.
8. Eat plenty of fiber
Another way to shed weight really fast is by taking lots of fiber. Research has shown that the intake of fiber aids fat reduction, especially in the belly.
However, you need to be selective with the type of fiber you eat. This is because not all fiber aid weight loss. While some fiber will promote weight loss, some others can cause constipation and other digestive problems.
Fiber can be divided into two main categories: soluble and insoluble fiber.
Insoluble fiber does not dissolve in water. It passes through the digestive system almost intact. It acts as a bulking agent and can help form stool and pass it through the gastrointestinal tract.
Soluble fiber, on the other hand, dissolves in water to form a viscous, gel-like substance. It can slow down how fast your stomach releases digested food into the gut. Also, soluble fiber acts as a natural appetite suppressant and it can help you reduce your calorie intake, which is a great way to lose more weight.
Soluble fiber is found in a variety of plant-based foods like sweet potatoes, flaxseeds, oatmeal, dark chocolates, avocados, legumes, chia seeds, and many others.
9. Cut your carb intake
Consuming a lot of carbohydrate-rich meals can put you at risk of gaining excessive weight. This is because carbohydrate-rich foods, especially the starchy ones like white rice, pasta, white bread, pizza, muffins, and cakes are high in calories.
Eating these foods regularly will most likely leave you with more calories than you can burn.
Not only that, these aforementioned foods can also cause your blood sugar to fluctuate. When your blood sugar is high, your pancreas will produce insulin to maintain optimal blood sugar levels. The more insulin you have in your blood, the more your body will convert carbs to carbs and store it in your belly.
Also, a high insulin level will also reduce the rate at which your body burns excess body fat.
10. Manage your stress level
How well you are able to manage your stress level indirectly affects your weight loss. Stress is known to trigger the release of cortisol into your bloodstream. Generally, cortisol reduces the rate at which you get hungry. However, the presence of cortisol in your bloodstream for a long time will increase your appetite and trigger carb cravings.
11. Get a good night sleep
Getting adequate rest is another proven method that can help you cut your weight. Over time, lots of studies have shown that having less than 5-6 hours of sleep can increase the chances of you adding weight.
Having insufficient sleep will slow down your metabolism rate. This implies that the rate at which your body converts calories to energy will reduce. And this can increase the chances of your body storing up unused energy as body fats.
Also, the quality of your sleep directly affects the regulation of the appetite-controlling hormones called leptin and ghrelin.
How To Lose 50 Pounds In 2 Months – Diet Plan
Having a diet plan is very important if you want to lose weight faster.
While they’re a lot of diet plans out there, you should choose a plan that suits your lifestyle.
Recommended Foods To Eat:
Nuts and seeds
Foods you should avoid in your diet:
If you’re really serious about shedding weight one the things to look into is your sugar intake. Frequent intake of sugar can put you at risk of obesity and other serious health risks.
Cakes, chocolates, sweets, soda, popcorn,and candy bars are all known to contain excess sugar in them.
White bread is another food that you should avoid in your diet. White consists of refined flour and sugar which spike your sugar level and make you gain excessive weight.
Instead of eating white bread, you can consider other healthy types of breads.
Refined pasta is high in carbs and can constitute your weight gain and cause a rise in your blood sugar level.
It is advisable to take whole-grain pasta instead of refined pasta. This is because unlike refined pasta, whole-grain pasta is low in carb and high in fiber.