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Home arrow Nutrition arrow Weight Management arrow How to Lose 50 Pounds in 6 Months: 7 Steps to Success

How to Lose 50 Pounds in 6 Months: 7 Steps to Success

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
6 min read 1435 Views 0 Comments
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Nearly 40% of American adults are overweight or obese, so you are not alone if you are trying to figure out how to lose 50 pounds in 6 months.

how to lose 50 pounds in 6 months

It is a challenging feat to accomplish, but the good news is that a healthy and effective weight loss plan can get you down to your goal weight in just 6 months.

However, as you venture into the journey, bear in mind that individual weight loss and health improvements may not be the same for you as they are for someone else. 

So what steps can you take to make your weight-loss sustainable? Our dietitians and nutritionists made a comprehensive guide that will help you lose 50 pounds in 6 months.

How Long Does It Take to Lose 50 Pounds?

A pound or two a week is considered to be the ideal weight loss rate. 

Realistically, if you burn 500 calories a day, you should be able to shed 2 pounds a week. In the first several weeks, you will see the most noticeable changes. If you want to lose weight effectively, you must stick to your diet plan and shed a maximum of 2 pounds a week. 

It is preferable to lose weight gradually by adopting healthy behaviors rather than drastically. If you use a fad diet to facilitate faster weight loss, you will be putting your life at risk and will almost certainly gain all the weight back. 

These diets cause you to lose water weight, not body fat. As a result, while it may look like you are losing weight, the pounds will quickly return if you go back to your regular eating routines.

However, the time it takes to lose weight also varies depending on factors such as your overall body composition, current body weight, your calorie intake, eating patterns, body composition, and how much physical exercise you incorporate into your daily routine.

7 Tips to Lose 50 Pounds in 6 Months

#1 Have a plan
#2 Be in a calorie deficit
#3 Consume more fiber
#4 Reduce carb intake
#5 Do not starve yourself
#6 Exercise
#7 Track your progress

How to Lose 50 Pounds in 6 Months: 7 Strategies That Are Proven to Work

Having a weight loss target of 50 pounds is one of those things that are both attainable and daunting at the same time. You can do it if you have a caloric intake, not try to lose weight quickly, and make sure that counting calories is part of your program, so you do not go overboard.

Here are some tried-and-tested tips that will help you.

#1 Have a plan

Making tiny, manageable changes to your weight loss meal plan, calorie intake, exercise routine, and lifestyle habits is best for healthy weight loss.

However, to achieve your weekly weight loss goals and maintain a long-term goal, you need to have a feasible weight loss program. Focus on one or two minor changes at a time, and only add them to your weight loss program once they have become a part of your daily routine.

Do not be too hard on yourself, even if some of the things in your weight loss plan do not work out. Keep trying, and before you know it, the excess weight will gradually become a thing of the past. You may have to change your objectives or the time required to accomplish them.

#2 Burn more calories than you consume

When you burn more calories than you consume, you create a calorie deficit, which helps in weight loss. Every day, you should consume fewer calories than you expend, and increase your physical activities.

However, you can achieve more significant weight loss by combining the two: consume fewer calories and get active! A 500-calorie deficit every day can lead to a loss of 1 to 2 pounds per week, making it possible to achieve your goals in 6 months.

#3 Eat more fiber-rich foods

Weight loss is possible with no further changes to your diet other than enhancing your fiber consumption. 

According to the Dietary Guidelines for Americans, women should consume at least 25 grams of fiber per day, while men should consume 36 grams.

Besides filling you up faster and keeping you satiated for longer, fiber-rich meals also prevent the body from absorbing several calories in the foods you eat. 

The fiber in your diet binds with fat and sugar molecules as they pass through your digestive tract, lowering the number of calories you consume.

#4 Reduce carb intake

Reducing your overall carbohydrate intake will help you lose weight.

When you have 50 pounds to lose, increase your nutritious protein foods such as lean red meat, poultry, fish, and eggs while decreasing your overall carbohydrate intake to help you lose weight faster.

Your daily carbohydrate consumption should also include nutrient-rich foods high in fiber for ease of digestion and other health benefits. 

Eat non-starchy vegetables, fruits, legumes, whole grains, nuts, and seeds. Practice portion control, and limit your dairy foods to low-fat alternatives, such as reduced-fat cheese. Eliminate processed foods and refined carbohydrates from your diet.

Include dietary fats in your meal plan as it is essential for the correct functioning of your body. This crucial nutrient also helps you feel fuller longer when losing 50 pounds. 

Among the foods that contain healthy fats are vegetable oils, fatty fish, fish oil, nuts, seeds, nut butter, olives, hummus, and avocados.

Losing 50 pounds in 6 months can be challenging if you do not have a structured plan and someone to keep you motivated.

#5 Do not starve yourself

The most common error some people make while trying to shed pounds is depriving themselves of food. You can be skinny and have the weight you’ve always wanted, but if you are starving yourself to be in that state, then it is not healthy. 

When you starve, the body experiences a few changes that are not healthy or helpful for weight loss and your overall well-being. Moreover, starving yourself will lead to muscle loss, which in turn will lead to a slow metabolism. The body burns fewer calories with lower metabolism and muscle loss.

Starvation or eating disorders such as anorexia nervosa and bulimia make the body enter into starvation mode leading to the metabolism slowing down.

Eating more frequently throughout the day is a great strategy for shedding pounds of excess fat throughout your weight loss journey and building lean muscle mass. Do not forget to drink lots of water as well!

#6 Have a workout routine

The excess weight of more than 50 pounds can make it challenging to achieve your weight loss goals. However, if you Include a regular workout routine in your program, you will burn calories and make it easier to start losing weight more efficiently and faster.

Try to get in at least 30–60 minutes of aerobic exercise and resistance training every day to build muscle and lose weight.

#7 Track your progress

It is a good idea to keep track of your weight-loss efforts. 

A scale is a popular tool for monitoring weight loss. On the other hand, when you are on a diet, the scale can be your closest friend or the worst adversary.

Instead of aiming for a specific number on a scale, use more relevant metrics to gauge your success. For example, you can tell whether you’ve lost weight if your BMI drops.

You can also tell if you are losing weight by how your clothes fit. Try out a pair of the same jeans every two weeks to track your weight loss progress.

A Word From Personal Trainer

It’s possible to lose 50 pounds in 6 months, but you have to be ready for ups and downs.

Losing weight is often as much a psychological challenge as it is a physical one for many people.

It would help if you took a moment to consider why you are making this move and what motivates you to want to lose weight.

Start small, and don’t stress yourself. It’s a good practice to drink as much water as you can, avoid sugary drinks and alcohol, stress less, and get enough sleep every day.


The strategies listed above provide you with a better understanding of how to lose 50 pounds in 6 months without jeopardizing your health. 

Although the beginning will be difficult, if you get the hang of it and stick to your weight loss plan, everything should go smoothly from there. You will also be more likely to succeed in maintaining your acquired weight, which is a welcome bonus.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
6 min read 1435 Views 0 Comments

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