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Home arrow Nutrition arrow Weight Management arrow How to Lose 50 Pounds in a Month: A Health Perspective

How to Lose 50 Pounds in a Month: A Health Perspective

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
8 min read 1939 Views 0 Comments
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Not only is rapid weight loss exhausting, but it can create chaos for your metabolism, mental health, and overall wellness.

how to lose 50 pounds in a month

So, you’ve decided to get in shape. Great news!

Now, let’s get something straight. 

Weight loss is a physical and mental challenge, whether you want to drop five pounds or fifty. 

50 pounds is a robust target, but it is achievable. The problem arises when you start setting time restrictions. Attempting to lose a lot of weight in a short period is the wrong way to approach weight loss. 

We’re not trying to put you off tackling your weight. We want to direct you on the healthy road to losing 50 pounds. It’s going to take longer than a month, but trust us, it’s worth it!

Keep reading to find out how long it takes to lose 50 pounds realistically, with 8 constructive strategies we’ve put together to shift that extra weight healthily.

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How Long Does It Take to Lose 50 Pounds?

You might not want to hear it, but losing weight takes time. 

Rushing in with extreme weight loss tactics is detrimental to your health and is not a sustainable way to reach your goal. 

Losing 50 pounds in one month is not an impossible task, but it is dreadfully unhealthy. The risks associated with such a drastic reduction in body fat are so high that it can even lead to death. 

When the internet tells you otherwise, it’s bluffing. 

Health experts tell us that losing 1–2 pounds per week is a safe target to stay healthy. It’s gradual, and it helps keep the weight from returning.

So, in one month, you’re looking at 5 pounds. That in itself is an accomplishment. 

With this calculation, you can set an attainable goal to lose 50 pounds within 6 months to just over a year. 

It sounds like a long time compared to the one-month mark, but you will get there in good health and feel more fabulous and stronger than ever. 

If you were to try to lose 50 pounds in just one month, you would need to cut down your calorie intake aggressively. So much so that you’d put your body in grave danger.  

Now, do you see why 50 pounds is too much? 

An aggressive weight loss journey should only begin under medical supervision. 

4 strategies to lose 50 pounds
Health Reporter edit

How Much Weight Can I Lose in 6 Months?

The same equation applies to a 6-month weight loss journey. 

If you follow the strategies we list later in this article, in 6 months, you can aim to lose the following:

Give or take a few weeks, as it’s possible you won’t hit your target every week. So many variables can affect your progress, such as life events, work commitments, and sickness. 

It takes patience. Your weight might fluctuate in the process, and you need to consider water weight and tissue loss. But if you remain consistent, you can hit that weight loss goal. 

50-Pound Weight Loss: 8 Strategies That Work

We’ve gone over the calculations and determined a realistic weight loss goal to stick to. Now, let’s get straight into the 8 proven techniques that attack body fat. 

#1 Calorie counting

Weight loss works better when you understand the science behind it. If you go in blind, it’s difficult to get your head around why the scale isn’t changing, despite your efforts. 

Calorie counting is a must for weight loss. It’s a way of taking control of what you eat to tackle stubborn fat stores. When you look at what you’re eating and the calories you’re consuming, it’s easier to address eating patterns so that you can change them.

Reducing your calorie intake is one of the primary methods to lose weight, and the way to do it is to start counting.

If there’s one term you need to know when you start your weight loss journey, it’s calorie deficit. Weight loss always comes down to how many calories you take in versus calories burned.

A calorie deficit is when you consume fewer calories in a day than the number of calories you burn. When you create a caloric deficit, you lose weight. There are some exceptions when caloric deficit won’t help you to reduce weight, click here to learn more.

The recommended daily calorie intake for the average person is 2,000 for women, and 2,500 for men. But it depends on age, body weight index, and lifestyle. 

You want to cut out 500 to 1,000 calories from your daily intake to shed pounds. That will roughly set you up for losing one pound per week.

The best way to cut calories is to remove high-calorie, low-nutrition foods from your diet. When you start counting calories, you become more self-aware of your food choices. 

You can make small changes to begin. Start with quitting your usual soda, milky coffee, and after-dinner dessert. 

#2 More fiber 

Now you’re looking at calories, you can start looking at food groups and the products that will benefit your body the most.

Fiber is an indigestible carbohydrate. Rather than breaking down, it travels through your body undigested. It has many health benefits, from normalizing bowel movements and managing hunger to controlling blood sugar and lowering your risk of heart diseases. 

Fiber-rich foods are great for weight loss, as they create feelings of satiety without upping your calorie count. 

Eat more fiber by adding whole grains, fruits, and vegetables to your daily diet. Top sources include high-fiber breakfast cereal, broccoli, bananas, and raspberries (just one cup has a whopping 8g!). 

#3 Exercising 

There’s no getting around weight loss without physical activity. 

You need to burn more calories than you eat, and exercise is how you do it.

The activities and intensity level you engage in depend on your current health status. Speak to your doctor, or work with a personal trainer or fitness coach to determine an exercise program for your weight loss goals.

A combination of strength training and high-intensity training is a smart move.

Mix cardio like running and jogging with HIIT workouts, and build your strength with weights and resistance training. Including several forms of exercise will keep you engaged and give you the best chance of burning more fat. 

#4 Balanced diet

A balanced diet is essential to start losing weight. 

While consuming fewer calories, you need to source your calories from nutritious foods. Healthy eating is a fast-track route to losing fat and preventing weight gain.

To balance out your diet, focus on fewer carbs, more healthy fats, and protein. 

Many people follow a low-carb diet to reduce glucose levels in the body. Without glucose, your body begins to burn fat for fuel. So, cut down your carb intake, and try to cut out refined carbs entirely. 

Refined carbs have no nutritional value and include white bread, white rice, sugary cereal, and candy. 

Healthy fats like olive oil, eggs, salmon, and avocado take longer to digest than protein and carbs, meaning they keep you feeling full for longer. 

Several low-carb diets, such as the keto diet, prioritize eating high-fat for weight loss. 

Lean proteins help promote weight loss by boosting satiety hormones, again creating feelings of fullness. It also protects and sustains your muscle mass, and more protein will prepare your energy levels for all those workouts. 

#5 Walking 

Your weight loss journey doesn’t have to be entirely aggressive. Often, the more minor healthy lifestyle changes make the most significant difference. 

Movement is key. Move as much as you can! Whether it’s choosing stairs over the elevator or walking to work instead of taking the car. 

Walking is a very simple but highly beneficial exercise. It’s the perfect way to start if you’re not used to more intensive training. Try adding an hour’s walk into your day to burn more calories.

#6 Drink more water

Water is the ideal drink choice for weight loss, as it’s 100% calorie-free.

Sometimes, your body confuses thirst with hunger. You might be eating when you should be drinking. 

When you feel hunger creeping in, drink a glass of water. It can help suppress cravings and fill you up until your next meal. 

Staying hydrated throughout the day ensures your system is fully functioning, as water carries nutrients and oxygen to cells, flushes out bacteria, and supports digestion.

#7 Seek support if needed

Losing weight is personal for most people. But that doesn’t mean you have to do it alone. 

Committing to losing 50 pounds is a super-challenge. It will be a struggle, and it’s only normal to want support. 

Whether you chat with your doctor, fitness coach, or friends and family, a strong support system can help keep you motivated and provide comfort when it’s all getting a bit much. 

Many people join weight loss support groups, such as Weight Watchers, to meet like-minded people on a similar journey to their own.

Knowing you’re not alone can help reduce stress levels and keep you feeling positive when you feel like you want to quit.

#8 Practice mindful eating 

Practicing mindful eating through various strategies makes you more aware of your body and its needs. 

The concept is that when you start eating mindfully, you can change your eating habits and your relationship with food. 

It has many aspects, but it mainly involves:

  • Eating slowly 
  • Eating until you’re full
  • Understanding portion control
  • Recognizing genuine hunger 
  • Overcoming unhealthy relationships with food, such as binge eating
  • Eating to nourish your body 

A Word From Our RD

How to lose 50 pounds in a month is not the question. The question is how to lose 50 pounds in the safest, most sustainable way.

You can practice various techniques to lose weight, but ultimately, it comes down to the basics. A good diet plan, cutting calories, and exercising are the super principles to follow to help you lose fat.

When you reduce your overall caloric intake and burn more calories than you take in, you’re going to lose weight, pure and simple.

A balanced diet includes a range of colorful fruits and vegetables, lean proteins, and healthy fats. Cut the refined carbs, and replace sugary treats and sodas with healthy snacks.

With the right fitness plan and a healthy mindset, you could lose 50 pounds in just over 6 months.


You can’t! Unless you want to wreak havoc on your health. Instead, aim to lose up to two pounds per week, and you could lose 50 pounds within the year. 

With a vigorous goal like 50 pounds, it’s essential to consult with a health expert before tackling your weight. You want to exit the journey feeling fit, strong, and full of life, rather than exhausted and a shell of your former self.

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: March 30, 2023
8 min read 1939 Views 0 Comments

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