The most challenging part of losing fifty pounds and above is how and when to start. It is because weight loss is not just a physical battle but also a mental one. Individuals need to evaluate why they need this transformation in their lives in the first place. Why the desire to lose weight? It can be to spend more time with your loved ones or to live a longer and healthier life. It can also be due to the loss of someone you hold dear which prompted you to change your lifestyle choices. Other reasons can be feeling good about one’s self or to just invest more on one’s self.
Once people know exactly why they want to get in shape in the first place, revisit these goals from time to time, jot down the said reason or inspiration, and place or post it somewhere that can serve as a reminder of why losing weight became a goal.
How To Lose 50 pounds
For individuals to lose fifty pounds and above, the calories to be consumed should be computed daily. Regardless of the diets and recommendations, people have encountered, a deficit in calories is still the method most widely accepted in shedding pounds and losing weight. It is also the fastest and easiest strategy for weight loss. In its simplest form, weight loss is balancing incoming energy with that of outgoing energy. For people how to eat below what their body can burn, the body will turn to stored fuel which, most of the time, will be in the form of fat and consequently lead to weight loss. In theory, this equation to energy and weight loss can be quite simplistic and experts admit that weight loss is anything but perfect. A person’s journey to weight loss is quite often a path that is not direct or straight forward. The body’s total burned calories can be impacted by different variables such as the types of food items consumed, overall fitness levels, muscle mass, weight, and gender.
As people start losing weight, changes to the metabolism are observed and the losing weight becomes much more challenging. This is because the body is smart and understands that the individual is not getting sufficient inputs to maintain its current weight. For those that lose weight continuously, a slow down in the metabolism starts to creep up which is the body’s way of triggering survival mode and preparing the individual for the perceived starvation.
Aside from a metabolic function that is slower, the energy requirements of the individual will also get reduced as more weight is lost which means intake should be dropped down even lower. This is the reason why people mostly experience a plateau after shedding ten to fifteen pounds- they fail to recognize that their caloric goals need to be revised once again.
How long before 50 pounds are shed, then?
Generally speaking, individuals can lose two to three pounds weekly if they want their weight loss to be sustainable and healthy. To lose a pound of fat, people need to remove3,500 calories from their diet, and as such, cutting down on the said amount daily can lead to two pounds lost weekly. If individuals lose this amount of pounds each week, then the weight loss of fifty pounds should ideally be reached by week number 25 or half a year (6 months). Keep in mind, though, that during weight loss, the energy needs and the caloric intake need to be readjusted for every ten pounds lost to ensure that weight loss remains stable and consistent.
Little Things to Do to Lose 50 Pounds
Below are some of the things people can do to help them lose weight:
Maintain a Food Journal
The caloric intake of individuals can be reduced by monitoring the food items consumed each day, removing food items that are high in calories, and by reducing the portion sizes eaten per meal. While this can seem like hard work, calorie counting is one of the best ideas to observe for people who want to stay on course. There is evidence to suggest that monitoring what is being eaten daily can lead to people doubling their weight loss amount. Watching what one consumes per day and every week can teach individuals a lot about nutrition and can also help them stay focused on achieving their health targets. People may also discover some possible factors that may be hindering weight loss.
Focus on consuming weight-loss food items that are the best for health
While controlling the intake of food is crucial to weight loss, the quality of the food items consumed can also play a big role in terms of which type of body weight is lost (fat, muscle, water, etc.). Going for the right kinds of food items can also contribute to better weight loss as it can better manage one’s hunger, boost the levels of energy, and lead to mood improvement.
Controlling calories is not absolute. The processes used in determining the exact amounts of calories found in food items can be off tangent. On top of this ingredient, quality and processing levels can also contribute to how quickly the food is absorbed and digested by the body.
Studies have shown though that fewer carbs can lead to better weight loss and that eating veggies, whole grain, lean proteins, and low-fat dairy can also help.
Consume some Kale
One effective food item for weight loss is Kale, a nutrient-dense ingredient that contains vitamin C and antioxidants. Kale can also make people feel fuller longer which can reduce overall food intake and cravings. Kale is also a potent food item in terms of fighting off cancer and the risk of developing the said disease. It can also help detoxify the body by supporting the functions of life along with slowing down the decline of the cognitive and mental functions.
Increase Burned Calories
Individuals who want to lose weight need to move more for better and more caloric burn daily. Exercise is also key in upping metabolism and building muscle mass. Some of the things people can do to lose weight include light weight lifting, swimming, yoga, cycling, and hiking. It is important to note that fitness levels are increased, the physical activity’s intensity and resistance should also be increased appropriately to ensure stable and continuous weight loss.
Losing weight can be difficult but it is something that can be achieved if little adjustments are made. While fitness and diet are some of the major things to consider, it is also important to look at the small things we can do for weight loss.