How Many Calories Do I Need To Lose 50 Pounds In 6 Months?

Although it is possible to lose 50 pounds in 6 months, the National Institute of Health recommends setting achievable and realistic weight goals. The National Institute of Health recommends losing 5% to 10% of your current body weight for 6 months (1).

The range in this scenario spans from 1951 kCal to 4617 kCal to lose 1 lbs over 1 week: that’s 45% less calories to 32% more calories versus the “3,500 rule” in terms of reducing caloric input with the goal of reduction of body weight.

From that number, reducing 500 calories daily should result in a loss of about 1 pound weekly. Exercising is good for your health and it helps you lose weight. When it comes to exercising for weight loss, it is advisable to go for cardiovascular exercises.

It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.

How can I lose 50 pounds in 6 months?

The two most common diets to lose 50 lbs in 6 months are low fat and low carbohydrate. Low-fat diets incorporate a heavy vegetable intake, moderate low-fat animal-based foods, and plant foods such as fruits and whole grains (2). Low-fat diets help in fat, cholesterol, calorie, and carbohydrate control .

How many calories a day to lose 50 lbs in 6 months? A pound of squishy, slimy human fat contains 3500 calories of energy, meaning that to lose 1 pound, you need to shed 3500 calories (11). This implies that cutting off 1000 calories every day (for 7 days) in your diet will result in losing two pounds of weight (7000 calories) per week. With a weight loss of two pounds per week, you will lose approximately 50 pounds in 25 weeks. However, the weight loss mathematics is not that simple because burning one pound of fat is not as easy as burning through 3500 calories.

To enhance effective weight loss, only take lesser carbs and reduce your overall starch intake. Choose carbohydrates rich in fiber such as fruits (e.g., bananas, dates, raisins, and apples), vegetables (e.g., sweet potatoes, corn, and beets), legumes (e.g., kidney beans, lentils, and garbanzo beans), whole grains (e.g., quinoa, oats, whole wheat, and brown rice), and nuts to meet your daily carbohydrates needs (14). Minimize refined carbohydrates such as white bread, white rice, crackers, chips, pasta, sweets, baked goods, sugary drinks, breaded or fried foods, white tortillas, and regular bagels.

With a weight loss of two pounds per week, you will lose approximately 50 pounds in 25 weeks. However, the weight loss mathematics is not that simple because burning one pound of fat is not as easy as burning through 3500 calories. You should aim to consume 300-500 fewer calories a day to shed unwanted pounds (11).

A low carbohydrate diet is mainly composed of carbs found in grains, non-starchy vegetables, and fruit, in addition to meals rich in protein and healthy fats (20). Always choose an appropriate meal plan that you will enjoy so that you can easily stick to it.

Chan School of Public Health, 40% of American adults are obese and 18% are severely obese (7). The research forecasts that by 2030, more than half of the Americans in 29 states will be obese. This is a great concern that should make you re-evaluate your lifestyle.

Minimize refined carbohydrates such as white bread, white rice, crackers, chips, pasta, sweets, baked goods, sugary drinks, breaded or fried foods, white tortillas, and regular bagels. Although reducing your carb intake is a crucial step, eliminating them from the diet deprives the body of its essential energy source.

What does it mean to calculate calories for weight loss?

The implication for calorie calculation for weight loss is that the number of calorie reduction depends significantly on the proportion of fats in the amount of body weight which is lost. If you are off even by a relatively small percent, the final result can differ by a lot. It also means that it is much harder to lose an equivalent weight …

According to the conservation of energy law in order to reduce your body weight, which is effectively stored energy, you need to induce a caloric deficit by either increasing your energy expenditure or by decreasing the number of calories you consume daily .

Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. Still, we can lay out some guiding principles based on sound logic and confirmed through numerous experiments.

It also means that it is much harder to lose an equivalent weight if you are more obese: you would need to restrict your caloric intake by a significantly greater amount in order to lose the same amount of weight in pounds or kilograms.

How to get rid of 500 calories in a day?

It is possible to get rid of 500 calories from your diet just by reducing the amount of food you eat. Getting rid of 1000 calories will require you to reduce your calorie intake to get rid of some of the calories and work out to burn off the rest of the calories.

Cardio exercises burn off the most calories compared to the types of exercises and will help you lose weight even faster. Examples of cardio exercises that burn the most calories include jump rope, cycling, running, and swimming. Shutterstock.

Sleeping helps prevent unhealthy eating habits like midnight snacking. This makes you take in more calories than you are required to and this leads to weight gain. Getting proper sleep also helps manage stress and balance hormones that are involved in appetite and metabolism.

Rapid weight loss is not recommended because it is associated with many different complications like the development of kidney stones, severe dehydration, mental fatigue, malnutrition, nausea, muscle weakness, and so on (3) . According to the American Academy of Family Physicians, the recommended weight loss rate is 1 to 2 pounds in a week (4).

Foods with a high fiber content help promote weight loss. Fiber promotes satiety faster and longer (2). It means that you feel full faster and for longer, and you end up eating less than you would otherwise do.

At the end of the year, most people don’t achieve that goal since weight loss is not a magic spell, and it actually requires a lot of hard work and discipline. In this read, we shall highlight how …

Building muscles also helps with weight loss. Muscles are metabolically active tissues. What this means is that they burn calories even while resting. The same cannot be said for fat mass. There are different exercises you can use to gain muscles. You can choose to use different bodyweight exercises, lift weights, or do both. It all depends on what you prefer.