How long does it take to lose 50 pounds? There are several different factors to consider. Your age and ability to commit to a meal plan and workout routine will determine how quickly and how consistently you’ll be able to lose weight.
How Long Does it Take to Lose 50 Pounds of Weight?
Everyone loses weight at different speeds. Things like your endurance, your metabolism, your age, and your willingness to commit to a diet and meal plan are all important factors that affect how quickly and how consistently you can lose weight.
To answer this question, it’ll depend on your methods. In order to gain one pound, you must consume 3,500 calories. If you want to lose weight, you’re going to have to burn more calories than you can consume.
Whether this means adjusting your diet or picking up an exercise routine is up to you. Ideally, you should do both.
Bear in mind that while it is possible to lose weight faster than the norm, it’s strongly recommended you don’t lose more than eight to ten pounds a month.
1. How Long Does it Take to Lose 50 Pounds With Exercise?
On average, it will take someone approximately six months to lose 50 pounds with exercise. To achieve such weight loss, you may need to follow a rigorous exercise routine and burn at least 2,500 calories per day. This can be accomplished by going for a walk or a jog every day for at least 30 minutes. Naturally, results will vary. On average, a man consumes 2,300 to 2,800 calories every day. In order to lose weight, you’re going to have to burn more than your caloric intake every single day.
According to a Harvard study, the calories you burn vary depending on the type of activity. On average a 185-pound individual running at 6mph burns roughly 840 calories an hour. On the other hand, boxing burns roughly 756 calories an hour. The results of biking around will depend on your speeds, allowing you to burn as much as 1386 calories an hour at high enough speeds (20mph). Similarly, the amount of calories burned in each activity is higher for people with heavier weight.
2. How Long Does it Take to Lose 50 Pounds on Keto?
It could take someone on a keto diet approximately five to six months to lose 50 pounds.
Because you are eating minimal carbs and a lot of fatty food, your body has no carbs to burn for fuel. In response to this, your body will enter a metabolic state known as ketosis, and it will burn fat much more efficiently. This can promote rapid weight loss.
3. How Long Does it Take to Lose 50 Pounds for a Teenager?
On average, a teenager can expect to lose 10 pounds a month. This means it will take about five months to lose 50 pounds. Because teenagers have higher metabolisms, it’s actually easier for them to burn calories. During puberty, teens experience growth spurts which cause their bodies to use up more energy, speeding up their metabolism and causing them to eat more as a result.
However, losing weight at faster speeds could have serious repercussions — especially for a growing teenager. For starters, you face potential issues like muscle loss, gallstones, nutritional deficiencies, and a sharp decline in your metabolism. For a teenager, this could spell stunted growth, dealing permanent damage to your body.
What Losing 50 Pounds Does to Your Body
Unless you were already underweight, to begin with, there aren’t really any downsides when it comes to losing weight. So long as the weight you’re losing is excess weight, you can expect your body to feel a lot lighter and a lot healthier. The biggest con will be the stretch marks and the extra skin, but that’s a small price to pay for a healthier body.
You become more physically fit
The most obvious health benefit to losing 50 pounds of weight will be a healthier body weight and an improved body mass index or BMI. This means you’ll feel more mobile and limber, not to mention more physically fit and capable of exercising more. It will become significantly easier for your body to get stronger. Strenuous physical activities that once felt impossible or too exhausting to perform before are suddenly much more feasible.
Your blood pressure will decrease
Losing 50 pounds can make you less prone to heart diseases and heart attacks. Your body will also be more used to abstaining from food, making it easier to turn down appealing-yet-unhealthy meals. The more weight you lose, the easier it becomes to stick to your diets and meal plans.
You’ll be less likely to develop diseases like cancer
The more excess body weight you have, the easier it is for cancer to develop in your body. Losing 50 pounds of weight also comes with other health benefits like stopping chronic inflammation or relieving the pressure on your internal organs. Even sleeping will become easier, especially if you have sleep apnea.
Your overall mood will be better
It’s likely you’ll have a lot more self-esteem too with a body you can feel more proud of — especially since you lost all that weight yourself. While your weight doesn’t define your value, working hard to lose weight and seeing it pay off does wonder for both your body and your pride in your own accomplishments. A more positive body image for yourself does wonders for your self-esteem.
Ultimately, losing 50 pounds can affect your body in a multitude of ways such as:
- Your body will feel lighter, limber, and much more mobile.
- Your blood pressure will decrease and you’ll be less at risk of heart disease.
- You’re less likely to develop cancer.
- Sleeping will become much easier for you.
- You’ll experience a boost in self-esteem and self-worth.
17 Best and Fastest Ways to Lose 50 pounds
To lose weight, your body must enter a calorie deficit. This refers to the state where your body burns more calories than it consumes, and this is what leads to weight loss. Below are the best and fastest ways to lose weight.
1. Count your calories
Counting calories, as well as keeping track of the food you eat is one of the best ways to maintain a consistent diet, helping you stay on track with losing weight. Just by keeping track of what you eat per meal every day, you will become aware of your eating patterns. Soon, you’ll be able to adjust to the right portion sizes to eventually get rid of the excess weight. While it might sound difficult to keep track of how many calories are in each meal, there are various free health apps you can use to get started.
2. Keep track of your food intake with a food log
What’s good about keeping a food log is you’ll know exactly how much food you eat, as well as what kind of food you eat each day. This plays a tremendous role with regards to weight loss as you gain more awareness of what you’re putting in your mouth, stopping you from mindlessly eating whatever’s available in the house. It can also help you pinpoint the unhealthy meals that you’re better off cutting out, namely food and drink full of empty calories.
3. Eat clean
There are many different diets you can go on if you want to lose weight as quickly and consistently as possible. A clean eating meal plan, however, is one of the most reliable methods of weight loss due to its health benefits. If you’re serious about losing weight, don’t underestimate how much a good diet consisting of healthy foods like fruits and vegetables, whole grains, and healthy fats can do to help you with weight loss. Incorporating weight loss foods can also help you shed those pounds quickly.
4. Refrain from snacking
It’s likely you’ve stress-eaten before. After all, it feels great to keep your mind preoccupied with a snack or two when you’re either extremely bored or burnt out from work. If you’re serious about losing 50 pounds though, you would want to avoid eating or snacking unless you are hungry. After all, it’s a very poor way to deal with stress. Eating to indulge yourself on a whim is a recipe for disaster. It’s a slippery slope that can potentially lead to eating as the go-to method for dealing with things like stress and boredom. It’ll be much harder to lose weight if you find yourself snacking all the time. Keep in mind that it takes 3,500 calories to gain one pound, and you can easily gain a pound just by snacking 500 calories each day for an entire week.
5. Eat high-protein foods
Among the most prominent high protein foods are eggs, chicken breasts, salmon, lean beef, and peanut butter. Bear in mind that the amount of protein you should reasonably consume in a day will vary. Some people need more protein than others. Certain factors include your body size, how much physical activity you do every day, and your age affect your ability to lose weight and develop muscle. On average, physically active people need to eat a little less than a gram of protein per pound of body weight every day.
If you’re set on bulking up and building muscle and eating a lot of protein, consider using protein powders as a supplement to your diet. Shakes can help you bulk up faster, so long as you put in the extra effort to work out. After all, the more muscle mass you have, the easier it will be for you to burn calories.
6. Prep your meals
A meal plan can help you stay on track. However, it can become especially difficult if you find yourself going out a lot. The odds of finding a restaurant with a menu that fits your meal plan are pretty slim. Because of this, you should consider preparing meals in advance, making them before your day begins, and keeping them readily available for you to eat whenever it’s time.
Meal prepping refers to cooking meals early in the day and storing them for later consumption. With regards to dieting, the only person who can make a meal that follows the requirements of your diet is you. You can decide how much you want to eat, as well as what goes in your meal.
Just be sure to do your research. For instance, you should learn how long each meal lasts in the fridge or in airtight containers. You should also try and make a plan for how many meals you prep in a day, as well as what times you plan to eat.
7. Stay hydrated
Whether you intend to lose weight or not, it’s important to make it a habit to drink lots of water. You need to drink at least two liters of water every day. It’s strongly recommended to drink a pint of water before every meal as it increases the feeling of fullness. As a result, you’ll find yourself eating less than you would have. Since water doesn’t have any calories, this means your overall caloric intake will decrease. All in all, this will help you lose weight much faster.
8. Try a keto diet
Low-carb diets, which refer to cutting off carbs like rice, bread, potatoes, and many more, are becoming more popular as it promotes optimal weight loss.
One of the most popular low-carb diets is the keto diet. Ketogenic diets revolve around abstaining from carbohydrates and eating a lot of fatty foods lets your body enter the metabolic state of ketosis. While your body is in this state, you’ll burn fat for energy at a much quicker rate than usual.
You can expect to lose a lot of weight very quickly within the first two to three weeks. This rapid weight loss won’t be consistent, however, as most of the weight you lose early on is water weight. Aside from weight loss, you’ll also experience a large reduction in blood sugar and insulin levels. Fat also gets transformed into ketones, which are then used to supply energy to the brain. This protects and strengthens brain and nerve cells, keeping you sharp and safe from Alzheimer’s disease.
9. Experiment with intermittent fasting
Intermittent fasting refers to a special eating pattern where you eat only twice a day. By cutting out snacks and one meal from your day, your weight loss journey will become significantly more consistent and fruitful. There are many intermittent fasting plans to choose from, with the 16:8 method being the most popular. In a nutshell, this means fasting for a total of 16 hours and eating all the food for the day within the remaining 8-hour window.
Intermittent fasting offers tremendous benefits for your body. It can help in lowering your blood pressure and preventing hypertension. Bear in mind that eating twice a day doesn’t mean you should overcompensate by eating larger meals. You should continue to eat regular portions with a healthy, balanced diet. In fact, combining keto and intermittent fasting — which forces you to eat certain foods during certain periods of the day — will provide the most optimal results.
10. Have ‘cheat meals’ instead of cheat days
Constantly saying no to certain foods and depriving yourself of snacks and other delicious treats could make the diet more unappealing to you in the long run. This means you’ll be more tempted to end it early or go overboard when you have your cheat days. Because of this, it’s important to find a balance while sticking to your diet and exercise plan.
While many are split about the concept of cheat meals, it’s important to reward yourself every now and then. For some, however, it can be very easy to ruin an entire week’s worth of dieting by going overboard on a cheat day. To avoid that temptation, it’s better to opt for cheat meals instead. Follow the 80/20 rule — 80% of your intake should be controlled, following the diet strictly. That other 20% should be for you to treat yourself. By strictly following this rule, you should be able to portion your meals and caloric intake adequately.
Realistically, this means having two meals a week where you can afford to go off the rails and completely enjoy yourself.
11. Detox once in a while
Detox foods refer to the different kinds of food that help your body purge harmful toxins. The more we eat, the more toxins our body accumulates. It’s important to get rid of these toxins because if you don’t, the odds of you developing illnesses and diseases increase exponentially.
Purging toxins aside, detox foods come with a wide range of benefits. For instance, eating detox foods helps promote weight loss, healthy skin, the cleansing of your organs, improving mental clarity, removing harmful additives from unhealthy food, and warding off some of the negative effects of pollution in your body. This can help you with your weight loss journey tremendously as it keeps your body healthy and strong enough to exercise and function properly.
Prominent detox foods include ginger, cabbage, lemon, artichoke, and green tea. Generally, fresh fruit and vegetables have detoxing properties so it’s important to add them to your diet if you want to lose weight and improve your health.
Believe it or not, sleeping can also help you lose weight. Generally, people who are sleep-deprived have increased appetites and have a higher caloric intake than those who get more deep sleep every night.
Studies have shown that sleep deprivation leads to many health complications including changes in a person’s dietary intake. Primarily, losing sleep leads to the development of ghrelin and a decrease in leptin — the former being the hormone that tells your brain your stomach is empty, and the latter being the hormone that helps your body maintain its normal weight.
For those of you bulking up, your muscles also repair themselves after working out during your downtime. The more you rest and the more you sleep, the more fully your body will recover and strengthen itself as it gets ready for another workout session. Power naps scattered throughout the day won’t hurt you either. With your body stronger and more well-rested, you’ll be able to exercise harder, thus losing weight faster.
13. Avoid alcohol
Alcohol hinders your fitness goals. Beverages like beer are rich in sugar, and the extra carbs and calories from these drinks end up getting stored in the body as fat. In other words, you’re going to put on weight quickly, making it much harder to lose those 50 pounds.
Drinking alcohol every day can potentially lead to many health complications. Serious problems like high blood pressure, liver diseases, heart diseases, and even strokes are more likely with regular alcohol consumption. Alcohol also has no nutritional value, making them full of what’s known as empty calories. In other words, drinks like beer and wine are useless for people trying to lose weight.
14. Pick up strength and endurance training
Strength training helps in building muscle mass. And the more muscle tissue you have, the higher your metabolic rate – resulting in faster weight loss. Typically, strength training consists of dumbbell exercises, glute exercises, and other exercises that work out your muscles. It’s suggested to lift weights three to four times a week with at least a day between every two days of training. This will give your muscles enough time to rest and recover, becoming even stronger. Having more muscles means you’ll have a much easier time burning fat when you exercise, allowing you to build strength while losing weight.
On the other hand, endurance training and cardio are things you should consider adding to your daily routine — especially if you’re keen on losing those extra 50 pounds. Aerobic exercises which keep your heart rate high help burn those calories faster. Walking, jogging, cycling, skipping rope, and swimming are all endurance activities that keep your heart, lungs, and circulatory systems nice and healthy. The healthier you are, and the more endurance you have, the more you are able to engage in strenuous physical activity. This means you’ll be able to lose weight quicker and more consistently.
15. Switch it up with HIIT and other types of exercise
HIIT workouts, or high-intensity interval training, refer to short bursts of intense exercise between much less intense recovery periods. While endurance workouts can offer you a steady state of cardio training, HIIT can be more effective for its afterburn effect. When strength and endurance training starts to get repetitive, you can up the ante and opt for more high-intensity exercises. After such an intense workout, doing a couple of yoga stretches can help stabilize those muscles.
Don’t be alarmed if you suddenly find yourself gaining weight, however. Muscle is heavier than fat, after all. While your weight might increase, you’ll find yourself looking more fit and feeling much healthier after a lot of exercise.
16. Give your body time to rest and recuperate
There’s no denying that exercising and dieting are good for you. However, overcommitting to these things can only do more harm than good. It’s important to give yourself time to rest when your body is exhausted.
Take breaks between the days you exercise. It’s important to give your muscles some time to recover. It’s already established that if you don’t exercise enough, your muscles won’t develop. The inverse is also true. If you push your body too hard, then you could damage your muscles and end up even weaker as a result.
17. Consistency is key
It’s not enough to eat healthy food and healthy food alone. What’s important is to find a meal plan and stick to it.
The key to losing weight is committing to the adjustments you’ve made with your new lifestyle. Diets and meal plans are worthless if they’re only followed on certain days instead of every day. With that said, consistency is key. Nobody said losing weight was going to be easy, but if you’re willing to leave behind some unhealthy habits, then you should be able to lose 50 pounds and reach a more ideal, healthy weight sooner.
How Long Does it Take to Lose 50 Pounds: Final Verdict
At the end of the day, the rate at which you’ll lose 50 pounds will vary depending on how hard you commit to a diet or an exercise plan. On average, it could take you five to six months. If you work harder, treat yourself to cheat meals less, and exercise more, then you can lose weight even faster. If you’re looking to get more serious in your workouts, consider investing in some home gym equipment.