Diets To Lose 50 Pounds
One of the most common ways to lose 50 pounds is through a diet. There are a number of different diets to lose 50 pounds that seem to work, and its all about finding one that works for you.
The biggest thing to avoid is fad diets. These are diets that are popularized and always have big claims associated with them. A cranberry diet might help you lose weight short-term, but in the long run, youll gain the weight back twofold.
The historical truth about fad diets is they only help in very short stretches.
When you want to turn to a diet that works, you need to understand a few things: the basics, some tips, and some types. Lets take a closer look.
How To Lose Weight Quickly
To lose 50 pounds or more, you will want to begin by calculating how many calories you should be eating each day. Regardless of what youve been told, a calorie deficit is the most widely accepted method to shed pounds 90098-8/abstract” rel=”nofollow”> 1). It is also one of the easiest and fastest ways. Weight reduction, at its simplest form, is a balance of energy in vs. energy out. And if you eat less than you burn, your body will use your reserve fuels, oftentimes body fat, and cause you to lose weight.
However, as simple as the energy equation is in theory, it is not a perfect science. And your weight loss journey is often not a straight path. Your total calorie burn can be affected by a number of factors, including your weight, muscle mass, level of fitness, and even the type of foods you choose.
As pounds fall off, your metabolism changes, and weight reduction gets harder. Your body is smart and recognizes when you are not getting what you need to maintain your existing weight. If you continue to lose pounds, your metabolism slows down so that you will survive longer – this is your system preparing for starvation mode.
On top of a slower metabolism, your energy needs will decrease as your weight drops – so you may have to cut intake even lower. This is why many people will plateau after losing 10 to 15 pounds because they don’t realize their daily calorie goals need to be readjusted.
Stop Snacking And Limit Your Alcohol
Create a strict rule about snacks after dinner which will make it easier to kick off your fast, instead of being tempted to prolong your eating window by having a late dessert or midnight snack. Alcohol is metabolized like sugar, so be sure to limit alcoholic beverages and stop drinking at the same time you begin your fast.
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This article was co-authored by Olivia Mitchell, RDN, IFNCP. Olivia Mitchell is an Integrative and Functional Nutrition Certified Practitioner and a Registered Dietitian Nutritionist with a focus on womens hormones and fertility. Olivia has her virtual practice where she helps her clients dive deeper into often overlooked causes of infertility with a customized diet, lifestyle, and supplement changes. She is also the co-founder of the Natalwork and Lead Nutrition Coach with On The Goga. Olivia received her Bachelors degree in Nutrition Sciences from West Chester University of Pennsylvania and her RDN from The University of Houston.There are 12 references cited in this article, which can be found at the bottom of the page. This article has been viewed 8,813 times.
Intermittent fasting, a dietary plan that restricts when you can eat, is a popular trend that supporters claim helps you lose weight and perform to your full potential. But does it actually work? While it might not be the magic cure that some proponents make it sound like, studies do show that intermittent fasting can be an effective weight-loss tool. If youd like to try it out for yourself, then you have a few choices for which plan to follow. Despite what you may have heard, intermittent fasting is actually easier than you might think. Just check with your doctor to make sure this is right for you, then you can get started!
Increase Your Fiber Intake
Fiber has numerous benefits for anyone trying to shed some pounds. First and foremost, it tends to increase your satiety. Feeling fuller for longer will help you eat or snack less. As a result, it will help you cut down your calorie intake.
Similarly, fiber also helps to keep your digestive system in top condition. When your digestive system functions properly, waste is not compacted in your body. Fiber also balances bacteria in your gut, which have been linked with supporting weight loss .
You can acquire fiber from eating various foods. Try whole-grain cereals and products such as oats and barley. Also eat fruits and vegetables like oranges, berries, broccoli and carrots for their high fiber content. You can also acquire fiber by consuming seeds, nuts, beans, pulses, and peas.
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Choose The Right Fasting Style For You
An Obesity Society study found alternate day fasting can cause an impaired glucose response in women with a healthy body weight, so this may not the best fasting style for women. Mor agrees that women may need to be more careful with intermittent fasting than men. More studies are needed to understand the impact of intermittent fasting on women in particular. There has been some evidence that men can benefit from intermittent fasting, while women may be negatively affected.
Intermittent fasting may be easier in terms of fitting around a typical working day, where you are busy during the day which takes your mind off not eating, says Dr Lee. With any diet, but perhaps especially calorie restriction, you need to plan your meals and prepare them in advance. You can also work intermittent fasting around your social life more easily perhaps, making sure you only accept invitations on non-fasting days.
But intermittent fasting can have side effects, she says. As blood glucose levels fall, this can spark headaches, and result in feelings of dizziness and weakness.
Studies of those fasting during Ramadan have shown that during fasting, severe hypoglycemia can occur. Intermittent fasting may not be suitable for the elderly, as low blood glucose levels can increase the risk of falls.
Our feature on intermittent fasting for beginners: expert tips to get you started has more information for intermittent fasting novices.
Keeping The Weight Off
After six months on the diet, Wentworth lost about 50 pounds. He said the diet worked for him because he only had to restrict his eating twice a week instead of every single day, and could still eat some unhealthy foods.
With the excess weight gone, Wentworth says he has a ton of energy. He still tracks his weight and goes back to fasting temporarily if he sees it start to go up.
I run a lot now, Wentworth says. I feel great.
Why Lose 50 Pounds
You may have realized from your last checkup that you have gained an unhealthy amount of weight, which might be a risk factor for health conditions such as obesity and heart diseases.
As such, your goal could be dropping off extra pounds, more specifically, 50 pounds. Other weight loss goals could be attaining a particular body shape or becoming more fit. Whatever your reason is, remember to seek help from a dietitian first.
How To Lose Weight On The : 2 Fasting Diet
- For five days a week, eat what is considered a normal amount of daily calories, and fast for two non-consecutive days: On fasting days, skip two meals, and have one normal meal. You can switch your fasting days around if you need to be flexible.
- You still need to be careful about what you eat: To lose weight, you need to keep a caloric deficit throughout the week. Stick to mostly fibrous foods, like whole grains and veggies, especially on fasting days, to help yourself feel full. Some unhealthy foods are fine, just dont overdo it.
- Track your calories and weight, and avoid too much exercise: Keep track of your calories to make sure you arent overeating, especially on fasting days. Track your weight by weighing yourself once a week instead of every day, since your weight may fluctuate drastically from day to day. Avoid endurance sports like long-distance running that will spur your hunger.
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Best Intermittent Fasting For Women Over 50
So how many hours should a 50-year-old woman do intermittent fasting?
The 16/8 method of intermittent fasting is the simplest to do and one of the most effective long-term for getting results. This fasting schedule allows you to have dinner at night and then lunch the next day. Skipping breakfast is the easiest meal to drop since most are busy in the mornings.
Women in their 50s can practice intermittent fasting more often and for longer periods than younger women since they do not have to worry about adjusting it for their monthly cycle. In addition, you can use intermittent fasting daily if your goal is to lose weight and its additional health benefits. Also, intermittent fasting helps slow the aging process by autophagy, which kills off destructive aging cells in the body .
If youre new to intermittent fasting, you can start slowly with shorter fasting periods and build your way up. For example, when using intermittent fasting for women over 50, you can start on the low end for 12 to 13 hours of fasting and work your way up to 16. If youre able to build up to 18 to 20 hours a day of fasting, that can give you some great results.
Why Are Bmr And Tdee Important
They are important at the beginning because you need to ensure that you arent overcompensating for your fast days during your regular eating days.
When I started intermittent fasting, I spent a lot of time thinking about how I wasnt eating. I would think about how hungry I was, and then, when it came time to break my fast, I would eat more than a regular dinner, thinking I deserved it after having fasted all day. This is how people fail at intermittent fasting. It took me about two weeks to figure it out.
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This Form Of Intermittent Fasting Helped Me Lose Weight And More Importantly Kept It Off
I had struggled since college with my weight. I was still carrying around excess weight from high school football. I played on the offensive line, where tipping the scales past 250 pounds was considered a good thing.
I didnt like the way I looked, I felt sluggish, and I wanted to change.
One day in the summer of 2011, while reading a weight-lifting site, I saw someone mention an intermittent-fasting plan. I checked it out and gave it a shot. The idea was to eat normally five days a week, and then restrict calories two days a week. Now people refer to this as the 5:2 variant of intermittent fasting.
Around the same time, people in my office started a weight-loss competition. The winner would be whoever lost the highest percentage of their starting weight over a six-month period. Everybody pitched in $20, and the winner would take the entire pool. That was extra motivation.
Over the course of six months, I crushed it: I lost 50 pounds. I had a new lease on life. I felt like I had been freed from the belief that I couldnt lose weight. I felt a feeling of control.
The competition ended in December 2011. I won the office pool $220 cash. A lot of people have two big criticisms of dieting. One is that diets dont tend to work. The other is that if a diet does work, the weight loss is temporary. People call this yo-yo dieting, in that you lose a few pounds, gain a few pounds, and often end up heavier than when you started.
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Tips For The First Two Weeks
The first couple weeks can feel challenging since your body is trying to adjust but once you get through it, fasting will feel more like a habit.
Here are a few tips that helped me:
On Fast Days:
- Having water on hand helps a lot
- Let people you see often know youre experimenting with IF. Youll be surprised how many people will work around your schedule, be supportive and take interest in IF.
- If you need help getting through a Fast day, you can have up to 500 calories to eat without it technically considered breaking your fast. The 500 calories can be used as a crutch to get through the first few fast days. After week 2, you shouldnt need it.
- If for some reason you do break need to break your fast , count that day as an Eat day and eat your full days worth of calories . Dont try to fast the following day and just stick with your weekly schedule.
On Eat Days:
- I have found that eating high protein especially during my lunch and dinner meals keeps me better satiated on my fast days.
- Its super important to EAT your full days worth of calories since you are already eating at a deficit on your fast days. Do not skip meals or try to eat less.
Focus On Body Composition
Although body weight is a good indicator of health, your body composition meaning the percentages of fat and fat-free mass in your body is important as well.
Muscle mass is an important measure of overall health, especially in older adults. Packing on more muscle and losing excess fat should be your goal .
There are many ways to measure your body fat percentage. However, simply measuring your waist, biceps, calves, chest, and thighs can help you determine if youre losing fat and gaining muscle.
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Adjusting Your Plan And Eating Habits
Paying Your Calorie Debt
Intermittent fasting helped me to think about excess fat on my body as monetary debt. Going into a calorie deficit is payment on that debt. Its like making a credit card payment.
The most common approach to eating less than you burn is to watch what you eat or to eat at a low-grade calorie deficit all the time. At every meal, eat about 10 to 20 percent fewer calories than you need in order to maintain that deficit, which requires your body to dip into its reserves and burn excess fat. This can be mentally difficult, because you always have to be restricting calories.
I find this approach to be nearly impossible just from the perspective of willpower. Thats why I weighed 250 pounds.
Intermittent fasting provides a different path to creating a caloric deficit. Skipping two 24-hour periods of eating works out like this over the course of my week:
- Sunday: 3 meals
- Friday: 1 meal
- Saturday: 3 meals
A normal week of three meals per day results in 21 meals. A week that contains two fasting days results in 17 meals, or four fewer meals altogether.
In the competition, I lost 19 percent of my body weight. Coincidentally, the math on four skipped meals per week works out to a 19 percent calorie deficit:
4 meals skipped / 21 possible meals = 19% reduction
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