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Home arrow Nutrition arrow Weight Management arrow How to Lose 50 Pounds With These 6 Proven Strategies

How to Lose 50 Pounds With These 6 Proven Strategies

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
3 min read 1545 Views 0 Comments
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Losing 50 pounds is a significant target that might feel impossible at times. But with techniques that are scientifically proven to fight fat, you can get there.

How to lose 50 pounds

It’s not uncommon for people to go full steam ahead with various diets in a desperate attempt to shift unwanted pounds. Unfortunately, fad diets and quick-fix methods do more harm than good. 

The clear-cut answer to weight loss is to burn more calories than you take in (a calorie deficit). You can do this with non-fussy methods that are clinically proven to promote weight loss. 

50 pounds is a significant amount of weight. If you want to lose 50 pounds, you need a sustainable approach to ensure you reach a healthy weight.

In this article, you’ll find 6 practical tips for successful weight loss.

How Long Does It Take to Lose 50 Pounds?

A safe rule of thumb is to lose 1–2 pounds per week. If you can lose 1–2 pounds per week, you can expect to lose 50 pounds in approximately 25–50 weeks. 

This gradual approach prevents medical complications that come with losing weight quickly. It also increases your chances of maintaining your new weight. 

Although generally, the weight loss process isn’t always smooth: water weight is lost quickly initially, while the fat loss may slow down.

The time it takes to drop 50 pounds depends on the person’s age, health, and starting body weight. It also depends on your daily routine, how much physical activity you incorporate into your weight loss plan, and how well you follow a healthy diet plan.

We can say for sure that you should aim for gradual weight loss rather than rapid weight loss. 

How to Lose 50 Pounds? 6 Simple yet Effective Tips

To lose a substantial amount of weight, you need to optimize your efforts. Here are 6 conventional methods proven to help you start losing weight.  

#1 Try intermittent fasting

While less conventional, this modern approach to weight loss is adapted from ancient eating patterns. It involves a time-restricted feeding schedule that naturally restricts calories and pushes the body to burn fat.

#2 Stick to a routine

If you’re serious about making a lifestyle change, you need to create a routine to maintain consistency. 

Scheduling a workout routine, regular meal times, and switching off to fall asleep at the same time every night are healthy habits to keep.

#3 Start running

Physical activity is a priority for weight loss. An exercise routine will ensure you regularly burn calories, target stubborn fat, and build lean muscle mass.

An ideal exercise plan combines strength training with cardio activity. 

Running is an excellent exercise if you’re able to manage it. It not only blasts fat but strengthens bones, muscles, and cardiovascular health. 

#4 Stay away from carbs

A low-carb diet is at the core of many weight loss programs as you naturally consume fewer calories and promote a metabolic switch in which the body starts burning fat for fuel.

It eliminates many high-calorie and processed foods with added sugar and encourages eating more healthy fats, lean proteins, and non-starchy fruits and vegetables.

#5 Avoid sugary drinks

People don’t always realize that sugary drinks have high-calorie content. For example, one can, or bottle of cola has 155 calories almost entirely from added sugar.

These drinks are loaded with sugar, with a standard can of soda containing approximately 7–10 full teaspoons.

Beyond gaining weight from the additional calories, regularly drinking sugary drinks can put you at greater risk of heart disease and type 2 diabetes, among other chronic conditions.

Therefore, they have no nutritional value and no place in a healthy eating plan.

#6 Consume more fiber

Fiber has many benefits to overall health, from good digestion to lowered cholesterol levels. It also creates satiety, keeping hunger pangs at bay, so you don’t feel the urge to overeat.

The AHA recommends a daily fiber intake of 25 to 30 grams from food to ensure good nutrition and maximize the benefits.

It’s easy to add extra fiber to your diet as there are many food sources. Whole grains, veggies, beans, and legumes are some top examples to include in your diet plan. 

Will I Have Loose Skin After Losing 50 Pounds?

Losing large amounts of excess weight can potentially leave behind loose skin, especially with prolonged periods of obesity. 

During weight gain, the skin expands. If it remains stretched for a long time, the skin’s elasticity is damaged and doesn’t always return to normal with weight loss. 

However, the health benefits greatly outweigh this concern. After losing weight, you will look and feel great with more energy, better mobility, and improved mental health. 

A Word From RD

You need a reliable approach that prioritizes lifelong health over short-term solutions to lose weight. Going back to basics is often the best answer, especially with a weight loss target of 50 pounds.

Create new habits that you can stick to throughout your weight loss journey. Combine several strategies that complement each other.

For instance, you can burn more fat by increasing your physical activity alongside your diet: try running, swimming, cycling, HIIT, or pilates. Everything works!

Before attempting to lose 50 pounds, it’s vital to talk to your doctor to ensure the safest possible approach.


An effective weight loss journey takes time, but there are ways to shed pounds as quickly as possible.

Incorporate some or all the above lifestyle changes for best results. Eating habits and exercise are key while counting calories, and portion control will allow you to reduce your caloric intake. 

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
3 min read 1545 Views 0 Comments

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