How to start when you have 50+ pounds to lose
Losing weight is never an easy task, especially if you have quite a lot of pounds to shed. However, nothing is impossible and even 50 pounds can be shed in about 4 months if you start a healthy diet regimen and strenuous exercise. Following these rules will help you lose about 12 pounds a month, or some 3 pound a week on average. Even though this exceeds the recommended weight loss guidelines of 1-2 pounds a week you shouldn’t be worried because it’s not unhealthy or impossible. You just need to be dedicated, persistent and follow the steps we’ve prepared for you, they include a healthy diet and exercise – an overall healthy lifestyle which should be adopted on the long-term if you want to reach your goal and stay there.
The first thing you need to do is start eating healthy. Introduce whole grains, don’t count the calories and eat high-quality food. Steer clear of processed food, carbs and sweets, opt for natural sugars (fruit), veggies, lean protein an whole grains instead.
Never overeat, even if it’s the healthiest dish in the world. Always eat in moderation because overeating won’t help you reach the 3 pounds a week goal. Your portions should always include half a plate full of vegetables that have few calories but are nutritionally rich. You shouldn’t eat more than half a cup of whole grains and a 3-ounce serving of lean protein such as chicken breast, white fish or flank steak. Strictly following this eating plan is the only way you can lose 50 pounds in 4 months, deviating from it will undermine your success.
Your meals should include healthy fats as well. They’ll keep you full and won’t get in the way of your weight loss regimen. Add a teaspoon of olive oil, coconut oil, a tablespoon of chia or flax seeds, a quarter of an avocado, etc. in your smoothie or salads. Eat nuts between meals to satisfy your cravings
Carbonated drinks, alcohol, “100% natural” juices and sugary coffee drinks are a big NO. They are pumped with sugar and empty calories which will only make you crave for more.
Your goal should be burning 500 calories per training session. In combination with the 750-1000 calories reduced by your diet, you lose a healthy amount of calories every day.
Focus on cardio because it burns the most calories and that’s what you need to lose weight. Gradually increase the duration and difficulty of your training otherwise you risk an injury. Start walking for 30-45 minutes 3 times a week, then increase the duration and frequency after a couple of weeks. After a few months you can change the routine and try swimming, bike riding or fitness workout. You need to change the training for maximum fat burning.
When you master the fitness training you can continue with interval training. Interval training includes alternating sessions of intense training and short rest periods and gives amazing results. You can start by warming up and then replace two minutes of running or walking with 20-30 minutes of hard work out. This type of training has proven extremely effective in weight loss.
After a few weeks you can add weight training to your routine to increase the daily energy burn. Hit the gym of consult a personal trainer for best results. If you don’t feel like going to te gym you can perform these exercises at home as well. Do 8-12 repetitions in a set for every major muscle group twice a week, never in consecutive days. You can do pushups, squats, pull-ups, triceps dips and crunches. Once you master the exercises add weights like dumbbells or resistance bends and do the same exercises.
Sedimentary lifestyle is detrimental to your goal so avoid sitting and try to be more active. Take long walks, runs, go out bowling, vacuum and clean the house, anything is fine as long as you’re up on your feet. You can even go dancing just to spice things up! Whatever you do just avoid sitting for too long, it will undermine your success!