If you want to lose weight quickly before a job interview, reunion, wedding, or vacation, this article will show you how to lose 50 pounds in two months without exercising. Doesn’t it sound too good to be true?
Now that I have your attention, let me start by saying that if you lose a lot of weight quickly (say, 50 pounds in two months), most of it will be water weight, and the weight you lose will most probably come right back on.
So the short answer is – yes, you can lose 50 pounds in 2 months, and, no, you shouldn’t do it.
Curious to know more? Read on to understand the science behind weight loss and the best ways to lose weight in a healthy and sustainable way.
But first, let’s discuss and agree upon a realistic time frame to lose 50 pounds.
How Long Does It Take To Lose 50 Pounds In A Healthy Way?
To lose 50 lb (23 kg) in two months, you’d need to lose an average of 5 lb (2.3 kg) per week, which means burning 2,500 more calories than you eat in a day. A healthy rate of weight loss is between 1 to 2 pounds (0.45 and 0.91 kg) per week. To do this, you need to burn 500 to 1,000 calories more each day than you eat.
The Center for Disease Control and Prevention and other reliable sources reiterate that one should aim to lose about 1-2 pounds a week. This means that the recommended time frame to lose 50 pounds is between 25 and 50 weeks (7 months to 1 year). It’s not safe or healthy to lose weight any faster than that.
This may be slower than you had hoped, but keep in mind that slow weight loss is more effective at reducing body fat, waist circumference, and hip circumference than fast weight loss.
Also, keep in mind that everyone is different. Even if two people do the same thing to lose weight, they will lose fat at different rates, depending on their genes, gender, age, and other things.
If you lose weight quickly, you’re more likely to lose water than fat, and the weight you lose will probably come back on quickly. Focus on making a healthy plan for yourself to lose weight, working out more, and using other tried-and-true methods to reach your weight loss goal.
Now that it’s clear that losing 50 pounds in two months is not safe nor sustainable, let’s talk about the strategies to follow in order to lose weight safely and a suitable, healthy, manageable, and realistic plan that you can follow to the end.
How To Lose 50 Pounds Or More
If you want to lose 50 pounds or more, you should figure out how many calories you should eat each day. No matter what you’ve heard, most experts agree that a calorie deficit is the best way to lose weight. It is also one of the simplest and quickest ways to do it.
At its most basic, losing weight is about balancing the amount of energy you take in with the amount of energy you use. And if you eat less than you burn, your body will use your reserve fuels, which are usually body fat, and you will lose weight.
You may want to check our dedicated article where we have discussed in thorough detail everything about weight loss – right from the reasons why someone might pile on weight to the most effective ways weight loss can be achieved. However, we are going to condense all those findings as per scope of this article, so the three major factors you need to keep in mind for safe and effective weight loss are:
1. Get Into Calorie Deficit aka Cut Your Calories
To lose weight, you have to burn more calories than you take in, so you’ll need to start by figuring out how many calories you’re getting every day and cutting them down as needed.
First, figure out how many calories you need to keep your weight the same. Check out the Dietary Guidelines for Americans’ Estimated Calorie Needs chart. It shows how many calories people need based on their age, gender, and level of physical activity.
The Mayo Clinic says that once you know your number, you can cut about 500 calories per day, which will help you lose about 1 pound per week. You can lose up to 2 pounds per week, which is the maximum, if you burn more calories through exercise (more on that in a minute).
2. Eat a Protein Rich Diet
Even if you are trying to eat less overall, you should try to get most of your calories from protein. Advances in Nutrition published a review and meta-analysis in December 2019 that said people who are actively trying to lose weight should aim to eat about 1.3 grams of protein per kilogram of body weight. This is more than the average adult should eat, which is 0.8 g/kg.
A kilogram is about 2.2 pounds, so keep that in mind. So, if you want to lose weight and weigh 200 pounds, you should try to eat about 118 grams of protein every day.
Some healthy foods that are high in protein are:
- Chicken breast
- Canned tuna
- Turkey meat
- Beans and lentils
- Tofu and tempeh
3. Ensure Your Diet Has Enough Fiber
Make sure you eat foods that are naturally high in fiber, like fruits and vegetables, along with protein.
Fiber-rich foods can help you lose weight because they make you feel full on fewer calories. They are also important for the health of your gut and metabolism. According to a study published in Annals of Internal Medicine in February 2015, all you need to do to lose weight is try to eat about 30 grams of fiber every day.
Foods that are high in fiber are:
- Firm tofu
- Beans and lentils
- Flaxseeds and chia seeds
- Sweet potato
4. Start An Exercise Routine, Go For Strength Training
Even though cardio workouts like running or biking can burn a lot of calories right away, don’t underestimate the power of strength training for weight loss. This is because these workouts help you build muscle, which speeds up your metabolism even when you’re at rest and helps you burn more calories every day.
The Physical Activity Guidelines for Americans say that people should do at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous activity each week. They also say that people should do at least two full-body strength training workouts each week.
You’ll burn the most calories if you do things like squats, burpees, deadlifts, push-ups, and pull-ups that require a lot of cardio and weight. You can hold weights or just use your own body weight if you are just starting out.
5. Add HIIT (High-Intensity Interval Training) To Burn More Calories
High-intensity interval training (HIIT) consists of short, intense bursts of activity that last 20 to 60 seconds, followed by periods of less intense activity to let your body recover. A February 2018 review of nearly 40 studies in Sports Medicine found that it is an effective way to burn fat and lose weight. It is also a quick and efficient way to work out, especially if you are short on time.
If you lose 50 pounds, not only will your body change, but so will your mind. You’ll get stronger, fitter, and more confident. You’ll also be able to enjoy life more. You’ll have more energy than you have in a long time and feel “cleaner.” You should now know a lot about the science behind weight loss, as well as the information and tools you’ll need to be successful.
Some days, the scales might go up, which is fine. Just keep at it. Be honest with yourself and take a moment to look back at where you’ve come from. Imagine where you’ll be in a few months if you keep going. This won’t be easy, but it will be worth it in the end.
Rahul is a sports and performance consultant. Over the course of his 15-year career in the fitness sector, he has held positions as a strength and conditioning instructor, gym owner, and consultant.
He is deeply committed to assisting people in finding happiness and feeling good about themselves.
Rahul has a master’s degree in exercise science and is a certified NSCA CSCS and CISSN.