How To Lose 50 lb In 2 Months: Lifestyle Changes To Make Your Dream Come True

The start of the year marks a new beginning, characterized by new resolutions, big plans, and strategies to accomplish a set goals. According to survey findings, the resolve to eat healthier, exercise more, and lose weight is common for many people (21). When it comes to smashing those goals, one of the more pressing items on your to-do list might be to learn how to lose 50 lbs in 2 months. With that in mind, here is everything you need to know to make your dream come true.

Wondering how to lose 50 lb in 2 months? There are hundreds, if not thousands of resources that you may come across, all approaching this issue from unique angles. If you are new to weight loss, these resources may overwhelm you, due to the diversity of the ideas presented online and in publications. Unfortunately, losing 50 lb in 2 months is not a realistic goal for most people. Sustainable weight loss, where you are less likely to gain it all back, typically happens at a slower pace. Expert-recommended weight loss calls for a suitable, healthy, manageable, and realistic plan that you can follow to the end.

Can You Lose 50 Pounds In 2 Months?

How long does it take to lose 50 pounds (about 22.7 kilograms)? You may have found this article because you are looking for information on how to lose 50 pounds in 2 months. According to the Centre for Disease Control and Prevention (as well as other credible sources), one should aim to lose about 1-2 pounds a week, which means that the recommended time frame to lose 50 lbs is between 25-50 weeks (7 months to 1 year) (12). 

Losing weight much faster than that is not considered safe or sustainable. Keep in mind that everyone is different and so among people following the same weight loss routine there will be different rates of fat loss, depending on their genetics, sex, and age, among other factors (7).

Remember, weight loss is a journey in which every step counts, therefore, the focus should not be on how much, or how long, but on making lifestyle changes that will help you shed those unwanted pounds reasonably and maintain a healthy weight. You also need to be aware of the other contributing factors to the amount of weight you can drop in a short period. For instance, the heavier you are, the easier it often is to lose weight more quickly than others because having greater mass takes more energy to move around, therefore biophysics favors you when you exercise (25). That quicker initial pace usually slows down though. Weight loss is also not necessarily linear – some weeks you may lose more and some weeks none, but over time it should average out to around 1-2 pounds per week.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

How Much Weight Can You Realistically Lose In 2 Months?

If we assume the recommended weight loss rate of 1-2 pounds per week, then you can realistically lose around 8-16 pounds in 2 months. However, this is going to vary based on individual factors such as genetics, health conditions, starting weight, lifestyle, and others. 

Diet Tweaks That Can Help You Shed Weight In Two Months

The basic weight loss equation is that calorie intake should be less than calories burnt. This means that to get to your ideal weight, you should decrease the number of calories you eat and increase calories burnt (25). Calorie intake is determined by your diet, and calories burnt are influenced by your level of physical activity.

There are many traditional and modern diets such as the Mediterranean, DASH, keto, vegan, and paleolithic diets. Despite their differences in origin and ingredients, these meal plans may help you lose weight, as long as you identify the one that works for you. Whatever eating pattern you enjoy, can stick to long-term, and helps reduce your calorie intake is the one most likely to help you lose weight. That will look different for different people, and that is okay. Dietitians and healthcare providers usually recommend diets that are not restrictive, and that include a variety of foods from all food groups. Here are some general eating tips that will help you lose weight:

Incorporate More Fruits And Vegetables In Your Meals

Fruits and vegetables have long been associated with several health benefits and nutritional value. They contain plenty of water, are low in calories, and have a higher fiber content, in addition to numerous vitamins and minerals. They also contain a rich base of antioxidants and phytochemicals, which help support overall health and may fight chronic disease (8).

According to research, increasing your fruit and vegetable consumption may help with weight loss and body weight maintenance.  Some of the fruits and vegetables that help lose weight and burn stubborn belly fat include:

• Grapefruit
• Kiwi
• Guava
• Tomatoes
• Apples
• Pumpkin
• Cauliflower
• Cucumber
• Kale
• Broccoli
• Asparagus

This is by no means an exhaustive list – all fruits and vegetables are great to include in your diet. Fruits and vegetables can fit many recipes for your weight loss diet plan. Aim for them to make up half the volume of food you eat, or half your plate at each meal.

Read more: How To Lose Hip Fat and Keep It Off for Good

 Avoid Overeating

Maintaining a healthy diet is crucial in order to lose any amount of weight in 2 months. A key aspect of this is learning how to avoid overeating, which can sabotage your weight loss efforts, even the most committed ones! Overeating not only hinders progress by increasing calorie intake but can also affect your mental well-being. 

Let us take a look on how to manage it positively and effectively:

• Listen to Your Body: Learn to differentiate between physical hunger and emotional eating. If you’re eating out of boredom, stress, or emotions, try to address the root cause or find a non-food outlet.
• Practice Mindful Eating: Slow down and really savor your food. This practice helps you enjoy what you eat and recognize fullness cues, thus reducing the likelihood of overeating.
• Exercise Portion Control: Use smaller plates, measure servings, and be mindful of portion sizes. It’s easier to avoid overeating when you control how much food is on your plate.
• Try Healthy Snacking: Keep healthy snacks on hand, like fruits, nuts, or yogurt. These can satisfy hunger until the next meal without adding excessive calories.. 
• Stay Hydrated: Sometimes thirst is mistaken for hunger. Drinking water throughout the day can help prevent unnecessary snacking and keep you satiated longer.
• Eat Regular Meals: Skipping meals can lead to overeating later. Eating at regular intervals stabilizes blood sugar levels and helps with managing hunger.
• Sleep Well: Lack of sleep can increase hunger and appetite. Make sure you get 7-9 hours of quality sleep per night to help control hunger hormones. (16)

Remember, it’s about making sustainable changes rather than restrictive dieting. Overeating is a common challenge, but with mindful practices and a positive approach, you can overcome it to achieve your weight loss goals. Embrace these habits as part of a balanced lifestyle to not only lose a sustainable amount of weight in 2 months but also maintain a healthy relationship with food.

Drink Lots Of Water

Water plays a pivotal role in the body. It keeps your systems in perfect health by : 

1. Maintaining your body’s fluid and electrolyte balance
2. Protecting organs and tissues
3. Keeping you hydrated
4. Aiding in digestion, among other roles (1).

Most people need to drink slightly more than two liters of water a day on a weight loss diet, although your needs will vary according to individual factors like body size, physical activity level, and climate (20). One study found that people who drank 500 ml of water before each meal on a hypocaloric diet (caloric deficit), lost 44% more weight over 12 weeks when compared to those who did not (19). Plain water contains zero calories, but if you do not like its tastelessness, you can give it a wedge of fresh lemon, or lime, or try a few slices of cucumber to make it tastier.

Intermittent Fasting

Intermittent fasting is a popular method of weight loss. It involves partially or completely refraining from eating for a specific period. It is a cycle revolving around eating and fasting periods, typically within an 8-10 hour window. According to Sue Ryskamp, a Michigan Medicine dietitian, your insulin levels are thought to go down during the fasting period, helping the body burn fat (11). During this period, your body first releases its glucose stores as energy. During intermittent fasting routines, people often tend to eat less food overall which contributes to weight loss.

There are several variations of the intermittent diet to choose from. However, determining the best approach depends on you- it is advisable to choose a diet plan and time frame that works for your schedule and lifestyle.

16:8 intermittent fasting

The most popular type of intermittent fasting involves fasting for 16 hours every day, typically overnight, and then eating all your meals within an 8 hour window. The timing of the eating window is up to you. Some people skip breakfast and eat between 12:00 and 8:00 pm, while others start eating at 10:00 am and have an early dinner before 6:00 pm. Any 8 hour eating timeframe is acceptable, which makes this plan flexible enough to fit well with many people’s schedules. 

The 5:2 diet

5:2 diet involves eating normally on five days of the week and fasting on two non-consecutive days. For the 5 eating days, you do not have to worry about calorie restriction. But on the fasting days, men can target approximately 600 calories while women can aim for 500 calories (15). You can also choose which days to eat and which ones to fast since there is no pattern to adhere to, other than making sure you don’t fast 2 days in a row. The diet focuses more on when you eat than what you eat.

The Warrior Diet

The Warrior diet is considered an extreme form of intermittent fasting whereby a person survives on a few fruit and vegetable servings for 20 hours and later eats a mega meal at night (15). When eating a large meal at night, always remember to include plenty of vegetables, proteins, and healthy fats such as avocado for replenishment. The Warrior diet is more friendly to people who are used to other intermittent fasting diets.

Alternate Day Fasting

Here, you get to choose whether to avoid food entirely on the fasting days or reduce caloric intake under the alternate-day fasting, say 500 calories (15). On the feeding day, one can choose how much to eat. Although alternate day fasting sounds excellent, you need to understand that it might seem a little bit extreme for beginners, and you might not be able to keep up. Also, you need to consult your doctor if you have any underlying medical conditions.

Other IF diets include 12-hour fast, Eat-Stop-Eat diet, and Meal skipping. Before proceeding with intermittent fasting, you need to be ready for some adverse side effects such as hunger, nausea, and insomnia (22). You may also face a hard time fitting in because intermittent fasting requires a lot of self-control to avoid the temptations of eating when fasting. Fasting is not safe for everyone, and certain health conditions or medications need to be taken into consideration, so always make sure to discuss with your doctor before trying any of these methods.

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Physical Activities And Exercise For 50 Lb Weight Loss

Other than eating, physical activity is the other secret ingredient for a successful weight loss plan. Without it, your efforts with dietary changes may only lead you halfway there.

Cardio

Cardio, AKA aerobic exercises, are physical activities that increase your heart rate (5). They cause your body to consume more oxygen and, in the process, help you burn more fat and calories. When it comes to weight loss, you can try several types of cardio exercises, including simple exercises such as swimming, walking, and cycling. Cardio exercises do not have to be actual workout routines because simpler activities like mopping can equally qualify as cardio.

If you are more into the actual cardio workout routines, you can try out the physically demanding exercises. But first, you need to determine which exercises you need to do to get the body type you are aiming for. Talk to your healthcare provider if you are starting a new exercise routine. Most people should aim to get 150 minutes of moderate-intensity exercise per week. 

• Stationary bike workouts- A 185-pound person can burn 311 calories in 30 minutes at a moderate pace.
• Elliptical- Above moderate pace, a 180-pound man can burn 500-600 calories per hour.
• Rope jumping can help burn 500 calories in just 30 minutes.
• Rowing – A 180-pound guy can burn up to 800 calories per hour.

Strength Training

Strength training is a form of exercise where your muscles are worked against an opposing force—for example, lifting weights to increase your strength. Michaela Devries, an exercise physiologist at McMaster University, insists that strength training does a better job building muscle than cardio alone (26). Having more muscle means that your Basal Metabolic Rate (BMR) will be higher, and this means that your body will burn more calories at rest. Noam Tamir, the founder of TS Fitness, adds that when you strength train, your body breaks muscle down and recreates it in a process that requires energy (26). Some basic strength training exercises you could try out include (5):

• Weight lifting
• Push-ups, pull-ups, crunches, and leg squats
• Resistance bands
• Deadlifts

For better results, try combining strength training with cardio- strength training for 45-60 minutes three to four times a week. This will help prepare the body for aerobic exercise. Apart from diet and working out, remember to get enough sleep and manage your stress.

Healthy Weight Loss Per Week

As mentioned earlier, CDC recommends a healthy weight loss pace of 1-2 pounds a week for the most sustainable results (12). People who lose weight at this rate are more successful than others at keeping it off. Losing 50 lb in two months is more than three times the high end of the recommended weight loss per week. According to the Mayo Clinic, losing too much weight too fast usually requires big changes in diet and workout plans, which could be unhealthy for your body (24). Even worse, it could lead to the loss of water weight or lean muscle. Once you attain your target weight it is essential to keep up with the exercises and maintain a healthy diet.

How long does it take to lose 50 pounds? The answer depends on the approach you intend to take and the time you’re willing to sacrifice. For instance, if you decide to lose weight at the recommended rate (1-2 pounds a week), it could take between 7-12 months or 25-50 weeks to lose 50 pounds.

Read more: How to Lose Weight After 50: Discover 23 Ways to Lose the “Dad Bod” or Menopause Belly After 50

FAQs

• What Does Losing 50 Pounds Do To Your Body?

If you are significantly overweight or obese and either have or are at risk for related health conditions, losing 50 pounds may have a profound impact on your body, affecting various aspects of your health and well-being. The benefits are both physical and psychological, as suggested by scientific research. 

1. Cardiovascular Health: Significant weight loss, even 5-10% of body weight,can improve risk factors for heart disease such as high blood pressure, high cholesterol, and insulin resistance (13) 
2. Metabolic Improvements: Losing weight can improve insulin sensitivity, reducing the risk of type 2 diabetes. Research highlights that even modest weight loss can prevent or delay the onset of diabetes in individuals at risk. (17) 
3. Joint Relief: Every pound of excess weight is said to exert about four pounds of extra pressure on the knees. Therefore, losing 50 pounds might relieve up to 200 pounds of pressure on your joints, significantly reducing pain and improving mobility (27) 
4. Mental Health: Weight loss is associated with improvements in mental health, including reduced symptoms of depression and anxiety. The psychological benefits are attributed to enhanced self-esteem, body image, and overall quality of life. (2) 
5. Sleep and Respiratory Benefits: Shedding excess weight can improve sleep quality and reduce sleep apnea symptoms. Studies have found that weight loss improves oxygen flow and can significantly reduce sleep apnea episodes. (9) 
6. Longevity: Researchers hypothesize that maintaining a healthy weight might extend life expectancy by reducing the risk of developing chronic diseases associated with obesity, although this is a difficult question to study. (18)

These points underscore the multifaceted potential benefits of losing 50 pounds for someone who has obesity-related health risks, emphasizing the positive changes that such a significant weight loss can bring to one’s health and quality of life.

• Is 50 Too Late To Lose Weight?

Many of us find it to be more difficult to lose or maintain a healthy weight as we get older. However, scientific evidence suggests that it’s never too late to lose weight and improve your health.

1. Age-Related Metabolic Changes: While it is known that metabolism slows down with age, weight loss can still be achieved through adjusted diet and exercise plans. Studies have found that older adults may lose weight effectively through calorie restriction combined with physical activity. (3) 
2. Health Benefits: The potential health benefits of weight loss, such as improved heart health, better insulin sensitivity, and reduced joint pain, apply at any age.  
3. Muscle Mass Considerations: Preserving muscle mass is crucial when losing weight at an older age. Strength training, in addition to cardiovascular exercise, can help maintain muscle mass and metabolism. Older adults should try to preserve lean muscle mass through resistance training combined with a protein-rich diet. (14) 
4. Psychological and Cognitive Benefits: Weight loss in overweight or obese older adults is also associated with improved mental health and cognitive function. A healthy weight may contribute to better memory, attention, and executive function.(28)

Thus, it is important to know that 50 is certainly not too late to lose weight. With the right approach, losing weight may improve health, enhance quality of life, and increase longevity, regardless of age.

• Why Do I Look Skinny But Weigh A Lot?

This phenomenon, sometimes referred to as being “skinny fat,” can be perplexing but it has a scientific explanation related to body composition and density. Here’s everything you need to know (23): 

1. Muscle vs. Fat Density: Muscle is denser and takes up less space than fat. Individuals with a higher muscle mass may weigh more but look leaner. This discrepancy is because muscle weighs more than fat when comparing equal volumes. 
2. Body Composition Variability: Two people with the same height and weight can look significantly different based on their body composition. Someone with more muscle mass will appear leaner than someone with a higher percentage of body fat, even if they weigh the same.
3. Bone Density: Individuals with higher bone density can weigh more without appearing overweight. Bone density contributes to overall weight but not necessarily to size or appearance.
4. Water Retention: The body’s water content can also affect weight significantly without impacting appearance. Factors influencing water retention include diet, hormonal fluctuations, and hydration levels.
5. Metabolic Differences: People with similar body sizes might have different metabolic rates, leading to differences in muscle mass and fat storage. These metabolic differences can result in significant weight variations.

Understanding that weight is not the sole indicator of health or fitness is important. Measuring body composition, including fat percentage and muscle mass, provides a more accurate picture of health than weight alone. Fitness professionals often use tools like DEXA scans or body fat calipers to assess body composition accurately. 

In addition, metabolic health is more accurately portrayed by a physician’s assessment of certain markers and risk factors, which may not correlate with weight or body composition. 

In essence, looking skinny but weighing a lot underscores the complexity of the human body and highlights why weight should not be the only metric for assessing health and/or fitness.

The Bottom Line

Realistically, being able to lose 50 lb in 2 months is unlikely. How much weight you lose and at what pace depends on your diet, level of physical activity, and other lifestyle changes. However, remember that although it may sound awesome to lose a tremendous amount of weight in a short span of time, there are adverse health impacts you should be aware of. Follow a healthy weight loss diet and workout routine that is sustainable. Get a green light from your doctor before engaging in any weight loss routine.