HOW TO START WHEN YOU HAVE 50+ POUNDS TO LOSE
Losing weight is not an easy task, especially if you need to lose a lot of it. However, nothing is impossible – you can shed about 50 pounds in just 4 months if you’re consistent and focused on your goals. If you follow the rules you see below, you can lose up to 3 pounds a week, and lose 12 pounds in just a month.
Although most experts recommend losing 1-2 pounds a week, losing more isn’t unhealthy or dangerous as some people think. Just be persistent and follow the steps, and you’ll be able to get the body you’ve always dreamed of. Here’s what you should do:
First and foremost, you should start eating right. Add whole grains in your diet, eat high-quality food and never count calories. Avoid consuming processed and fast foods, go for natural sugars instead of sweets and add some lean protein in your diet.
Avoid overeating – this is never good no matter how healthy the meal is. Eat moderately as overeating will interfere with the process of losing 3 pounds a week. Half of your plate should be filled with vegetables. You need only ½ a cup of whole grains a day, and 3 ounces of lean protein (chicken breast, white fish or steak). Follow this plan and you will be able to lose 50 pounds in only 4 months.
Your meals should always include healthy fats. These fats will keep you full for longer and won’t interfere with the weight loss process. To add healthy fats to your diet, all you need is a teaspoon of olive or coconut oil or a tablespoon of flaxseeds in your meals or smoothies. Avocados are an excellent source of healthy fats as well, so make sure to eat them more often.
Soft drinks, alcohol, “100% natural juices” and similar beverages are your worst enemies when on a diet. They contain too much sugar and empty calories and will only make you eat more.
Besides the healthy diet, you’ll also need some exercise. You should aim for burning 500 calories per session, which, combined with the 750-1000 calories reduced in your diet, should help you reach your goal.
When exercising, focus on cardio exercises – they burn calories best. Start with low-intensity exercises, then gradually increase the intensity and duration both. In the beginning, you’ll need 30-45 minutes of walking 3 times a week. Increase the duration gradually over a few weeks, then change the routine to swimming or running after a couple of months.
Once you master the fitness training, it’s time to move on to interval training. These exercises include alternating sessions of short and intense training that provide amazing results. Start by warming up, then replace 2 minutes of sprinting with 20-30 minutes of hard training. Interval training is extremely effective for losing weight.
After a couple of weeks, you can add some weight training to your regime. Hit the gym and consult with a trainer for best results. If you don’t want to go to the gym, repeat a set of exercises for every muscle group 8-12 times a day, but never in consecutive days. You can choose between pushups, squats, crunches or triceps dips. Once you master these exercise, add some dumbbells for a bigger challenge.
The sedentary lifestyle is ruining your figure, so get up and try to stay physically active. Go for a walk or run, or go bowling or swimming with your friends. Even dancing may help if that’s your thing. Whatever you choose, avoid sitting on a chair all day long.