How to Lose 50 Pounds – Weight Center

Losing 50 pounds is one of those life goals that seems both reasonable and a little bit intimidating. Rest assured that you can do it if you take a strategic approach to your weight loss. Winning strategies include counting calories and increasing exercise, but there are some additional techniques that will give you the edge on success.

How to Lose 50 Pounds: Strategies That Work

A two-year study of 1,801 obese women working on a weight-loss goal found that those who included one or more of the following strategies in their 24-month effort were most successful at losing weight:

• Counting calories to cut calories
• Lowering the amount of fat in their diet
• Eating more fruits and vegetables
• Being more physically active
• Cutting sweets out of their diet
• Eating smaller portions

Women who used some or all of these strategies lost weight, while those who didn’t use any of them actually gained.

How to Lose 50 Pounds: Counting Calories and More

“You have to be aware of what you’re eating, and counting calories is one way of being aware,” explains Gail Curtis, assistant professor at Wake Forest University Health Sciences in Winston-Salem, N.C. Curtis works with morbidly obese clients and previously directed a weight-management center for adults with a body mass index of 27 or higher.

“We encourage people to look at portion sizes more than counting calories. You do have to be a good consumer — you have to learn about what’s in the food that you eat. Learn about protein content, fat content, fiber content. So the first three to six months of any lifestyle change is going to be very hard because people don’t know they are going to have to take the time to re-educate themselves,” she says.

Curtis explains that you can apply some basic math to your weight-loss goal to find out how many calories to cut out on a daily basis:

• You have to cut 3,500 calories to drop a pound, which is about 500 calories a day, seven days a week.
• You can safely aim to lose 1 percent of your body weight in a week. So a 200-pound person who wants to lose two pounds a week will calculate that they need to cut out 1,000 calories a day. Keep this up and you could lose 50 pounds in 25 weeks!
• Always eat at least 1,200 calories a day. If you need to cut out more calories to meet your goal, do so by burning them through exercise.

“We talk about trying to find 300 calories to change — 150 through exercise, 150 through nutrition,” says Curtis. As you learn more about the calorie content of food, you may find that you can actually eat a lot more low-calorie but healthy foods, like fruits and vegetables, than you thought.

Curtis also advises these strategies to make calorie counting an even more successful part of your weight loss plan:

• Keep a daily journal of what you ate and how you felt; this can help identify stress or emotional triggers that tempt you to overeat.
• Always eat breakfast, ideally one containing a low-fat protein.
• Have healthy 100-calorie snacks on hand.
• Plan on six small meals spread throughout the day to prevent hunger.
• Weigh yourself, but only once a week.
• Create short-term goals that build toward your 50-pound goal.
• Strategically build in one day a week when you are a little less strict about what you eat.

How to Lose 50 Pounds: Exercise Helps It Happen

“The two things research has shown really make a difference in long-term weight management are exercise and journaling,” says Curtis.

Curtis says at first that many of her patients complained of weight-related joint pain that kept them from being active. She advises starting slowly, with chair- or water-based activities or a moderate walking goal that you can build upon. Talk to a physical trainer or your doctor if you are not sure how to get moving.

It will take time and effort, but you’ll find that applying a variety of diet strategies increases your weight-loss success. Make a commitment to losing weight and as you stick with it, week by week, you’ll get closer to reaching your 50-pound weight-loss goal.

The Path to Transformative Weight Loss

The hardest part about losing 50 pounds or more can sometimes be getting started. Weight loss is often just as much of a mental battle as a physical one.

Take some time to think about why you are looking to make this change. What is motivating you to want to shed pounds? It could be to live longer, to have more energy so that you can spend time playing with your kids, it could be the loss of a loved one that has inspired you to take better care of yourself, or it could be to invest more in yourself and to just feel really damn good.

Once you find what really motivates you to get in shape, hold onto it and come back to it often. Write it down, put it on your wallet or post it somewhere to remind yourself of why you got started in the first place.

Ready to start tackling your ultimate weight loss meal plan? Get started today with your free RD-written meal prep guide to start planning healthy meals to keep you on track and get you results.  

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Now, let’s get down to business…

How to Lose Weight Quickly

To lose 50 pounds or more, you will want to begin by calculating how many calories you should be eating each day. Regardless of what you’ve been told, a calorie deficit is the most widely accepted method to shed pounds (1). It is also one of the easiest and fastest ways. Weight reduction, at its simplest form, is a balance of energy in vs. energy out. And if you eat less than you burn, your body will use your reserve fuels, oftentimes body fat, and cause you to lose weight.

However, as simple as the energy equation is in theory, it is not a perfect science. And your weight loss journey is often not a straight path. Your total calorie burn can be affected by a number of factors, including your weight, muscle mass, level of fitness, and even the type of foods you choose.  

As pounds fall off, your metabolism changes, and weight reduction gets harder. Your body is smart and recognizes when you are not getting what you need to maintain your existing weight. If you continue to lose pounds, your metabolism slows down so that you will survive longer – this is your system preparing for starvation mode.

On top of a slower metabolism, your energy needs will decrease as your weight drops – so you may have to cut intake even lower. This is why many people will plateau after losing 10 to 15 pounds because they don’t realize their daily calorie goals need to be readjusted.

When you stop losing weight as quickly, it may be time to take a break. Give yourself a couple weeks to maintain your new normal. And then when you’re ready to get back at it, recalculate your needs to continue to lean out. 

And just because the numbers on the scale aren’t changing, doesn’t mean you aren’t losing weight. Your fat cells are pretty stubborn – they tend to try and hang around for survival purposes, and to provide you a valuable source of energy. As you lose fat, you might gain water weight. Fat cells will fill with water to maintain their shape and in the hopes of acquiring fat to fill it again (2). But if you continue to cut calories and lose fat, they eventually give up and shrink.  

Losing weight takes a lot of patience. The scale will go up and down, but a consistent calorie deficit over time will lead to weight loss. 

Looking for more info on how weight loss works? We’ve created the Ultimate Guide to get you started – How to Lose Weight. 

How Long Does It Take to Lose 50 Pounds?

For most people, a weight loss of two to three pounds per week represents a healthy and sustainable approach to losing 50 pounds or more. You will need to cut 3,500 calories from your diet to lose one pound of fat – so cutting back 1,000 calories a day will equal two pounds of weight loss per week. At a weight loss of two pounds per week, you will lose 50 pounds in 25 weeks, or a little less than six months. Remember, as you start losing weight, you will need to readjust your energy needs and move to a lower-calorie level for every 10 to 15 pounds lost to keep losing weight at a consistent rate.

8 Ways to Kick Start Your Weight Loss 

1. Keep a Food Log

You can decrease your calorie intake by tracking what you eat every day, cutting down on your portion sizes, or eliminating high-calorie options from your diet. Although it may sound tedious, counting calories is the absolute best thing you can do to stay on track. One medical study suggested that tracking your daily intake may help double the amount of weight you lose (3).

Keeping an eye on how much you’re consuming, seven days a week, will not only ensure you are meeting your goals, but can also teach you a ton about your nutrition. You will learn how to portion better and discover a few things you didn’t realize we’re getting in the way of your progress.

Download a macro or calorie tracking app to get started! 

2.

Eat The Best Weight Loss Foods

Even though controlling how much you are eating is the only proven way to lose weight, what you are consuming can play a major role in the type of weight you lose (i.e. muscle vs. fat). And choosing the right type of grub can make it a little easier by helping to control hunger, improving your mood, boosting energy levels, and much more.

Calorie control is not a perfect science. The methods used to determine the exact calorie amounts in foods can be off by up to 5% (4). The quality of ingredients and level of processing can also affect how quickly it is digested and absorbed by the body. Research suggests less processed options may be absorbed more slowly, and that your body expends twice as much energy digesting these foods compared to highly processed ones (5). Stack your plate with the best foods for weight loss to keep your total intake under control and boost the overall quality of your meals. 

Having a hard time sticking to your diet or just not a big fan of traditional diet food? Consider opting for a new approach like a keto diet. While the research on keto for weight loss is still in its early stages, some studies are suggesting that eliminating a majority of carbs from your diet forces your body to burn more fat for energy and may promote more weight loss with better appetite control. A ketogenic meal plan promotes higher fat foods (like bacon, cheese, whole eggs, peanut butter, and plenty of avocados), which is a drastic difference from traditional diets that suggest a more lean approach (like low-fat dairy, lean proteins, steamed veggies, and whole grains). If this style of eating sounds more appealing to you, keto might be worth a shot! 

3. Use Smart Goal Setting

Eating healthy may seem like a mystery these days, but it doesn’t have to be so difficult. It is possible to lose weight, eat the things you love and still get the nutrients you need into your day. It is all about a healthy balance and finding the right changes that work best for you.

Don’t feel like you must overhaul your entire lifestyle all at once. Start with one or two areas you really need to work on and master those first. Set goals you know you can achieve. Small changes will create the biggest impact over time. If you are adding more nutritious foods to your day, make sure you are also getting rid of some unhealthy options, this will help you make more room for the choices that are going to benefit you most. Here are some proven ways to lose more weight and increase your nutrition, that you may want to consider:

• Eat more veggies – in fact, aim to make half of your plate veggies
• Drink more water, or only water
• Drink less alcohol and sugar-sweetened beverages
• Eat more protein, especially lean proteins like fish, chicken, beans, and lentils.
• Eat less processed foods – anything with ingredients you cannot pronounce
• Eat less sugar and options with added sugar.
• Eat less high-fat items like fried/breaded meats, heavy sauces, and use fewer dressings, oils, and butter.

4. Burn More Calories

The more you move, the more you burn each day. Exercise is also a great way to build more lean muscle mass to increase your metabolism and allow you to burn more body fat.

If it has been a while since you’ve seen a gym, you are going to want to ease into any workout routine. Even if you are mentally ready to go balls to the wall and get shredded fast, your body may not be ready. Be realistic with yourself and your current level of fitness. For some, simply moving more today than you did the day before is a great place to start. If you are looking for some great workout ideas for beginners, try some of these:

• Walking or jogging
• Hiking
• Cycling
• Yoga
• Swimming
• Exercises using your body weight
• Light weight lifting

As your level of fitness increases, you can start to incorporate more high intensity training and weight lifting to increase results.

5. Reduce Hunger

Having more than 50 pounds of excess weight can sometimes make weight reduction more difficult, especially if your hunger-fullness cues are out of whack.

Your body has two key hormones it uses to regulate hunger: ghrelin and leptin. Ghrelin is produced by the stomach, and signals to the brain to increase your appetite when the stomach is empty and energy is needed. Leptin is produced by your fat cells and does the opposite, working to increase metabolism for digestion and signaling to the brain that you are full, and no more food is needed.

Ideally, when you are gaining weight, leptin works to naturally decrease appetite and promote weight loss. However, in some cases of excess weight gain, you can become leptin resistant. In other words, your leptin signals are no longer working properly, and your body may constantly feel hungry. In addition, any weight loss achieved may trigger ghrelin to increase, which can increase your appetite further (6,7).

But have no fear, leptin and ghrelin are not the only factors that control your appetite. And understanding you may be hungrier when dieting is half the battle, so hang in there.  Here are few lifestyle changes you can try to keep your growling stomach at ease:

• Drink more water. Often appetite can spike when you are slightly dehydrated.
• Eat more fiber. Fiber pulls more water into the gut, making you feel fuller.
• Eat more fish. Omega 3 fatty acids are linked to decreased hunger. (8)
• Get Some rest. Lack of sleep can cause you to store more belly fat and may also cause ghrelin to increase and leptin to decrease. (9,10)

6. Know Your Strengths

Take note of the obstacles you are facing when it comes to losing weight and be honest with yourself. Is your job, friends, time, money, stress, etc. holding you back from being successful? Being aware of your weaknesses and making a list of the hurdles you will need to jump, will help prepare you for these challenges as they arise.

Now take note of your strengths. What are the things you have going for you to achieve your goals? Do you have a strong support system, access to tools you need, the time to dedicate to yourself? Make a list of your strengths and continue to seek new ones. You can use these to overcome some of your obstacles and propel yourself forward.

7. Give Yourself a Break

Remember you are not alone. We all have our own battles with healthy eating, it just looks a little different for each of us. Give yourself permission to fail. Failure is a part of the journey, and it only helps you grow stronger and wiser. If you have a bad day or a bad week, don’t throw out all your good intentions. Go back to your why and remember your motivation for starting. Then pick yourself up and get back on track. It is more important to be consistent than it is to be perfect.

8. Have Cheat Meals not Cheat Days

Contrary to popular belief, dieting and deprivation do not need to go hand in hand. It is possible to enjoy a healthy lifestyle and still splurge from time to time. Follow the 80/20 rule and strive to keep 80% of your intake on track, while giving yourself 20% of wiggle room.

This is also commonly referred to as “cheat days”. But remember, it takes 3500 calories to lose one pound. This also means it takes 3,500 calories to gain a pound – and it is a LOT easier to eat 3,500 calories than to cut the same amount. Having a full-blown cheat day can unravel all your hard work for the week if you’re not careful. Instead, have cheat “events” or cheat meals. Choose one or two meals a week to enjoy yourself instead of a whole day. And make sure you spread them out, so your cheat events aren’t back to back. Also, try to wait at least one month before adding in any cheats.

More Weight Loss Tips

Consistency is key when it comes to transformation. Recent research suggests that it takes 66 days to form a habit, so give yourself time to be successful (11). And ultimately, the best diet for you is one that you can stick to. 

• Don’t weigh yourself every day at first. Your weight may fluctuate if you are losing water weight and gaining muscle. Weigh yourself once a week and don’t let minor fluctuations derail you. As long as you are tracking your intake and staying on track, you will get there.
• Check menus in advance when dining out. Most restaurants will have their menus online or available for review before you even make a reservation. Take a look at the selections before going out to eat and choose a place that has options that meet your needs. And don’t forget to keep your portions in check – cut your meal in half and take the rest home.
• Learn how to meal prep. Having a plan for weekly meals can be a lifesaver when it comes to controlling your intake and having an effective diet. Pick one or two days a week to prep out lunches and snacks for the week and plan your dinner menus one week at a time. Or you can try a weight loss meal delivery program, like Trifecta, that delivers pre-cooked, organic meal options straight to your door.
• Celebrate little victories. Don’t forget to pat yourself on the back every now and then. This can be as simple as posting about how awesome you are on Facebook, sharing your progress with others, or treating yourself to a reward like a trip away somewhere, a day at the spa, or a new pair of shoes. Whatever floats your boat. Giving yourself props not only feels good but can keep you motivated and moving forward.
• Get inspired by other people’s personal stories. Meet Curtis, a Trifecta customer who lost over 50 pounds, while juggling a busy career and gym ownership. Hear what made him successful and what tips he has for others looking to lose a lot of weight. Or check out even more before and after stories to get motivated and see what worked for others. 

Ready to get started? Here’s everything you need to start building your weight loss meal plan. This RD-written toolkit is complete with calorie and macro goals tailored to you, food lists, and menu planning tools. 

GET MY TOOLKIT

References: 

1. Calories do count. Kinsell, Laurance W. et al. Metabolism – Clinical and Experimental , Volume 13 , Issue 3 , 195 – 204

2. https://www.sciencedaily.com/releases/2008/07/080708080738.htm

3. Jumpertz R, Venti CA, Le DS, et al. Food Label Accuracy of Common Snack Foods. Obesity (Silver Spring, Md). 2013;21(1):164-169. doi:10.1002/oby.20185.

4. Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food & Nutrition Research. 2010;54:10.3402/fnr.v54i0.5144. doi:10.3402/fnr.v54i0.5144.
5. Woods SC. The control of food intake: behavioral versus molecular perspectives. Cell Metab. 2009 Jun;9(6):489-98. Review.
6. Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007 Jan;8(1):21-34. Review.
7. Ramel A, Martinéz A, Kiely M, Morais G, Bandarra NM, Thorsdottir I. Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul;51(7):1261-8. Epub 2008 May 20.
8. Pejovic S, Vgontzas AN, Basta M, Tsaoussoglou M, Zoumakis E, Vgontzas A, Bixler EO, Chrousos GP. Leptin and hunger levels in young healthy adults after one night of sleep loss. J Sleep Res. 2010 Dec;19(4):552-8
9. Taheri S, Lin L, Austin D, Young T, Mignot E. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. 2004. PLoS Med 1(3):e62

10. Lally, Phillippa, van Jaarsveld, Cornelia H. M., Potts, Henry W. W., Wardle, Jane. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. Volume 40. Issue 6. John Wiley & Sons, Ltd. 1099-0992. http://dx.doi.org/10.1002/ejsp.674

The daily practice that helped this woman lose 50 pounds (and keep it off)

In 2010, Rebecca Thomas was 50 pounds overweight. She was tired of endless weight loss gimmicks, so she developed a system of routines that allowed her to lose the weight in about a year.

“I decided I was going to stop looking for other people’s plans to fix me because it just didn’t work,” Thomas tells NBC News BETTER.

Thomas, 47, is a restaurant owner in Richmond, Virginia and author of the Medium.com series “Not Another Diet.” She lost 60 lbs in 2010, she says, and eventually gained back ten of those pounds. She was too thin after her initial weight loss, she says, but she’s kept the rest of the weight off since then.

Her ability to lose the weight and keep it off comes not from willpower, Thomas insists, but from the habits and routines she’s developed.

Rebecca Thomas before her 50-pound weight loss. Courtesy of Rebecca Thomas

“There’s a lot of ways that our health goals are affected by the way our lives are set up,” she says, “and when I started tackling those things is when I finally saw real progress.”

Here’s how Thomas lost the weight and kept it off.

She created a judgement-free zone around her body

When Thomas was overweight, she had a bad habit of beating herself up about the way she looked, she recalls.

“I was engaging in a lot of negative self talk,” she says. “I was tired of being my own whipping boy. I was tired of saying mean things to myself.”

She says the negative self-talk did nothing to change her eating habits and only made her feel worse, so she stopped judging what she saw in the mirror.

“It turns out that tackling all these different things actually has a huge impact on your ability to lose weight and keep it off,” she says.

Focus on routines instead of willpower

Willpower is a poor tool for overcoming poor eating habits, according to Thomas. Our brains want us to eat high calorie foods because that’s what our ancestors had to do to survive, she says.

Instead of relying on willpower, she says she developed a system of rules that prevent temptation in the first place.

Two of those rules include:

1. Never bring foods into your home that you know you can’t control yourself around
2. Avoid restaurants and eateries where you know the menu options will be too unhealthy

She still gives into temptation once in a while, she says, but doesn’t shame herself when it happens. Instead, she learns from it and moves on.

“I’m not a failure because I ate that whole box,” says Thomas, “— it’s that that whole box is not for me.”

Related

She asks herself: Am I still hungry?

Are you conscious of how full you are while you’re eating? Knowing when it’s time to put down the fork is important if you are going to lose weight and keep it off, says Thomas.

Give yourself permission to eat when you’re hungry, Thomas says, but stop yourself half way through each meal and ask, “Am I still hungry?”

“What I’m really trying to do there is create a habit where you stop and question yourself as you’re consuming something,” she says.

If you’re still hungry, keep eating. If you’re not still hungry, put your food in a container and store it in the fridge for later, she says. Doing this will help you become more conscious of how much you’re eating and how hunger affects you throughout the day.

“When you have overfed yourself for years, those systems inside of you don’t work as well anymore, and it’s a process to get them back,” she says.

Tip: If you’re ravenous before a meal, eat a handful of nuts or something light before you sit down to dine, Thomas says. This will curb your hunger and prevent you from eating too much.

Weigh yourself every day

A big part of maintaining a healthy weight is to get comfortable with what’s on the scale, according to Thomas. She weighs herself each morning, which forces her to be conscious of her weight.

But weighing yourself every day isn’t about the number on the scale, she insists. Instead, it’s about getting to know your body’s fluctuations and how your daily habits influence them.

“It’s a daily reminder of my health goals,” she explains. “It allows me to know where I really am, as opposed to where I think I am, and it keeps me from having wild fluctuations, which I do think is really bad for self esteem.”

She says she doesn’t record her day-to-day weight, noting that she’s more focused on routine than data analysis.

“It keeps my overarching health goal at the front and center of my mind and as a daily practice, a daily reminder,” she says.

Keep in mind: Your weight will fluctuate day to day, so don’t get hung up on a number, she says. Instead, focus on staying within a range of about 3-5 pounds.

Before you focus on losing the weight, Thomas advises weighing yourself each morning for several weeks. This will help you see how your current eating habits are affecting the number on the scale and what you need to change.

She sees her weight as a byproduct of the life she creates

Thomas says she lost the weight and kept it off because she focuses on lifestyle instead of what she sees on the scale.

“A lot of people focus on their weight,” says Thomas, “but what I’ve learned over the last eight years is how you construct your life determines the end product of your weight.”

Rebecca Thomas has developed a system of rules to help prevent her from being confronted with temptation.Courtesy of Rebecca Thomas

How to use routine to maintain a healthy weight:

• Stop the body shaming: Shaming yourself only makes you feel worse and does nothing to help you get on a healthier track.

• Forget willpower: Don’t rely on willpower alone. Instead, develop a system of rules that prevent you from being confronted with temptation in the first place.

• Understand your hunger cues: Ask yourself “Am I hungry?” Doing this will help you become more conscious of how you are consuming food.

• Get on the scale: This will force you to be conscious of how your eating habits affect your weight. Keep in mind that it’s normal for body weight to fluctuate. Instead of fixating on an exact number, focus on staying within a range of about 3-5 lbs.

• Redefine your weight: Don’t look at your weight as a scary number on the scale — look at it instead as a symbol of your choices.

MORE WEIGHT-LOSS SUCCESS STORIES

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How to Lose 50 Pounds: 5 Tips for the First 3 Months

Losing 50 pounds in three months is more than double the recommended rate of weight loss.

Image Credit: LuckyBusiness/iStock/GettyImages

Losing 50 pounds in three months is an ambitious goal that’s not recommended by health professionals. While you can see major results in your health and appearance by sticking to a healthy eating and exercise plan for three months, it’s more realistic to aim to lose between 12 and 24 pounds in that timeframe.

Here’s why, and how to get started toward your goal.

Is Losing 50 Pounds in 3 Months Safe?

To lose a pound of fat, you have to cut or burn about 3,500 calories, according to the Mayo Clinic. So, by the numbers, you would have to burn about 175,000 calories in order to lose 50 pounds.

If your timeframe is 100 days, which is slightly more than three months, you would have to cut or burn 1,750 calories a day to achieve your goal. That means you’d have to follow a very low-calorie diet and exercise intensely, both of which carry short- and long-term health risks, including muscle loss, nutritional deficiencies and gallstones. Plus, you’re more likely to gain the weight back.

Instead, the Centers for Disease Control and Prevention recommends aiming to lose 1 to 2 pounds per week. While it’s still not easy to lose weight at this pace, it is achievable, and people who stick to this plan are more likely to keep the weight off.

In short, losing 50 pounds in three months isn’t safe or sustainable, but you can safely get about halfway to your goal in that timeframe. Here’s how:

Weight loss comes down to burning more calories than you take in, so you’ll need to start by taking a look at how many daily calories you’re getting and trimming that number appropriately.

First, understand how many calories you need to maintain your current weight. To get a good general idea, check the Dietary Guidelines for Americans’ Estimated Calorie Needs chart, which breaks it down by age, sex and physical activity level.

To get a more personalized calorie estimate, you can use a calorie tracker, such as LIVESTRONG.com’s MyPlate app, which takes more factors into account and also lets you track your food intake and exercise.

Once you know your number, you can subtract about 500 calories per day, which would help you lose about 1 pound per week, according to the Mayo Clinic. Burning more calories through exercise (more on that in a minute) can help you lose closer to the maximum of 2 pounds per week.

While you may be trying to eat fewer calories overall, you should prioritize calories from protein. According to a December 2019 review and meta-analysis in ​Advances in Nutrition​, people who are actively cutting calories should aim to eat about 1.3 grams of protein per kilogram of body weight (that’s higher than the 0.8 g/kg recommended for the average adult).

Keep in mind that a kilogram is about 2.2 pounds. So if you weigh 200 pounds, for example, you should aim to eat about 118 grams of protein each day while losing weight.

Examples of healthy foods high in protein include:

• Chicken breast
• Ground turkey
• Salmon
• Canned tuna
• Tofu and tempeh
• Beans and lentils

In addition to protein, make sure you’re eating foods that are naturally high in fiber — namely, fruits and vegetables.

Fiber is good for weight loss because these foods help you feel full on fewer calories, and they’re also crucial to your gut and metabolic health. Indeed, just aiming to eat about 30 grams of fiber each day can help you lose weight as effectively as a more complicated diet, according to a February 2015 study in ​Annals of Internal Medicine​.

Foods high in fiber include:

• Avocado
• Beans and lentils
• Berries
• Edamame
• Firm tofu
• Flaxseed and chia seeds
• Oatmeal
• Pears
• Squash
• Sweet potato

4. Work in Strength Training

Although cardio workouts like running or biking can burn a lot of calories in the moment, don’t underestimate the power of strength training for weight loss. That’s because these workouts build muscle, which increases your resting metabolism and helps you burn more calories overall, day after day.

The Physical Activity Guidelines for Americans recommend doing at least 150 minutes of moderate-intensity cardio each week (or 75 minutes of vigorous activity) and working in at least two full-body strength training workouts, too.

You’ll get the most burn if you choose cardio-intensive, weight-bearing movements like squats, burpees, deadlifts, push-ups and pull-ups. You can hold onto weights, or just use your body weight if you’re relatively new to the moves.

High-intensity interval training (HIIT) alternates short, intense bouts of activity (20 to 60 seconds) and lower-intensity recovery periods. It’s a quick and efficient way to work out, especially if you’re short on time, and it’s an effective way to burn fat and lose weight, according to a February 2018 meta-analysis of nearly 40 studies in ​Sports Medicine​.

Never tried it before? Check out this seven-day kickstart plan to lose weight with HIIT.

6 Ways To Get Started When You Have 50+ Pounds To Lose

The steeper the mountain, the more difficult the first step is. And if you’re carrying a lot of extra weight, taking that first step toward a healthier lifestyle can be especially daunting. 

“I think people who’ve never been overweight don’t understand how intimidating it can be to start losing weight,” says Louise Green, a trainer, fitness writer, and founder of Canada’s Body Exchange exercise programs and retreats, which are designed for a plus-sized clientele.

Green has some encouraging words, however: She’s found that many overweight or obese people are much stronger than they realize. “There’s a lot of fear surrounding fitness,” she says. “But you’re more capable then you assume.”

Here, she and other experts outline the best ways to get motivated and get started for those looking to lose 50 pounds or more.

1. Hide your bathroom scale.
Getting the weight off—and keeping it off—is a slow process, Green says. Watching the number on a scale can be depressing. Plus, if you’re focused on losing a set number of pounds in a specific amount of time, missing that goal can wreck your motivation. “Some people are just born bigger, and they won’t be able to lose a lot of weight without taking unhealthy, unsustainable measures when it comes to diet or exercise,” Green adds. For those reasons, she says losing weight should be a secondary benefit to your overall health gains—not your primary goal.

2. That’s right: Focus on your health.
Train your attention on how you feel, advises Michelle Steinke, founder of One Fit Widow. Steinke rededicated herself to health and lost 80 pounds after the tragic death of her husband. When you’re physically active, you have more energy and you feel better about yourself, she says. “Enjoy the sensations of being active and strong,” Green says. Instead of feeling like you’re suffering through some kind of weight-loss boot camp, you’ll actually relish the time you spend exercising.

MORE: 8 Metabolism-Boosting Meals

3. Drink more water.

If you set the bar too high, you’re setting yourself up for failure, says Dyan Tsiumis, founder of GET FIERCE Training in New York. Tsiumis, who once weighed 190 pounds, dropped more than 70 lbs from her petite frame. “I often have my clients start by drinking two liters of water every day for a month,” she says. “They’re amazed at how good they feel.” By starting with modest goals, you can avoid the pitfalls of burnout or the debilitating repercussions of missing your targets.

Larry Washburn/Getty Images

4. Find your happy place.
“If you aren’t comfortable with your workout space, you won’t exercise,” Tsiumis says. Green believes feeling comfortable with your trainer is equally important. “Trainers who aren’t used to working with overweight clients will often recommend exercise or programs that aren’t right for their clients’ bodies, and can even be painful,” Green says. In the beginning, exercising at home or walking in your neighborhood may remove some of the anxiety of working out in a typical gym setting. Finding a workout buddy or a support community online is another great way to make exercise more inviting, Green says. (And check out our new Fit in 10 DVD—it’s designed to help get you strong and slim with 10-minute daily workouts. And it works!)

MORE: Exhausted? 10 Foods That Will Make You Feel Less Tired. 

5. Make a plan.
Scheduling your day ahead of time makes it easier to stick to your goals, Steinke says. “Start every day or every week by putting your schedule in order, and make training or exercise a non-negotiable part of that schedule,” she advises. “I have an alarm that goes off three times a day,” Tsiumis says. “They’re reminders for those times when I know I’ll need them—when I’m hungry and might slip, or tired and might skip a workout, or I just need a little inspiration.” (For more inspiration, check out these 31 simple ways to never skip another workout. )

6. Walk, don’t run.

“Walking is the number one exercise if you’re overweight,” Green says. “Running can hurt, but walking isn’t jarring or tough on joints.” Also, almost anyone can find time for 20 minutes of walking a few days a week—making that a great starting point when you’re trying to adopt a healthier lifestyle. “We tend to think that exercise has to be extreme to be effective, but that’s not true,” Green adds. “Just a little extra walking every day can have a huge benefit, and can change people’s lives.” 

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Markham Heid
Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C.

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How Long to Lose 50 Pounds? Step-by-Step From a Woman Who Did It

Beate recently joined my 10/4 Coaching Program and she had an interesting story to tell. Six years ago she managed to lose 50lbs, but recently something changed. Be it age, hormones, metabolism, or something else, 12lbs had crept back on this year.

Now, several weeks later, Beate has shed those 12lbs to make it back to her 50-pound weight-loss goal! Her body regained its shape (she has dropped from a size 14 to a 6) and she is feeling better than she has in years!

Needless to say, I wanted to know her secret.

Luckily, Beate was kind enough to share the process she used to shed 50lbs and to get back on track over the past several weeks. She came through with the exact steps she used to transform her body, get strong, be healthy, and feel sexy! 

Let’s jump right in.​

Here’s the truth: Dropping 5lbs can be tough, let alone losing a full fifty. Anyone who really wants to hit a 50lb weight-loss goal has to approach it holistically.

“Holistic” sounds like one of those trendy health buzzwords, but I am simply referring to the fact that weight-loss happens when you decide to make changes across many areas of your life. It’s not just about exercise. It won’t happen with just a new diet plan. It take a holistic approach and Beate definitely figured that out.​

Step #1: Look For ​Proven Success

After pregnancy Beate was able to lose her baby weight,​ but she did it in a way that never really works long-term. She used crash diets that showed some quick results but led to all sorts of emotional eating and frustrating weight fluctuations.

​Then Beate learned about an approach that has a LONG history of proven success:

I read in one magazine that people in Asia maintain a relatively healthy weight by eating until they are 80% full. So I asked myself, ”How the heck can I know when I am 80% full?”. ..I realized that I needed to be more in tune with my body and my emotions in order to figure that out.

​

Instead of filling her plate and then eating whatever she put on it, Beate began a new practice. She says it’s almost like meditating before she eats – She thinks about how her food will nourish her body and how much she really needs. This leads her to taken less food in the first place.

​Next she slows her meals down. It’s really hard to know when we are actually full if we eat too quickly. From the time you start eating, it takes the brain about 20 minutes to begin telling you that your stomach is filling up. Eat meals in less than 20 minutes and you’re just guessing as to when you are full.

In many Asian cultures, meals are enjoyed over a longer period of time. This helps reduce portion sizes and can help prevent over-eating.

How could you approach mealtime so that there is less likelihood of over-eating? Think about how you could slow down, even it’s just for a few extra minutes at each meal.

Step #2: Be Okay With Starting Small

Many of my clients want to conquer their weight issues immediately and are willing to do anything it takes. This attitude is great, but it can lead to the temptation to take on too much in the beginning and then quickly fizzle out.

I loved hearing about how Beate really approached her weight-loss with a “slow and steady” mindset. ​

For her exercise she began by simply walking each day.​ Then she started doing a bit of jogging, and then doing basic strength training at a Curves gym, and now she does a wide variety of workouts that are WAY more intense than she ever could have imagined! 

You don’t have to jump in with super-intense workouts in order to get in shape. Start by walking each day – It is a great way to get moving and to spark your metabolism!

Doing too much, too fast is rarely sustainable. In most cases it leads to fatigue, frustration, and eventually quitting altogether. What small steps could you take that wouldn’t feel overwhelming?

Step #3: Keep An Open Mind

It can be easy to get comfortable in a routine that feels good but is actually working against us. Beate admits that she quickly realized that she had to break out of some old habits in order to get to her 50-pound goal. She also emphasizes that the process wasn’t always easy, especially in the beginning.

One thing I knew I needed to fix was my sleeping habits. I needed to sleep more and that meant getting into bed earlier in the evening. I had discovered that morning workouts were best for me – I loved getting it done with right away. I could tell such a difference when I had slept well becuase my motivation and performance would be much better during that morning workout.

How are your sleep habits? If you aren’t letting your body rest then you are killing any chance you have of achieving significant weight-loss. Keep an open mind – What would you be willing to change in order to give your body more rest?

Another example of keeping an open mind comes up when Beate talks about drinking enough water.​ She had been drinking more water for the past couple of years, but her eyes were opened when her and I began working together in the 10/4 Coaching Program.

Most people think They Drink enough water but are actually dehydrated most of the time. Dehydration stops weight-loss in its tracks.

We set a daily water target that Beate is now achieving by filling up a water jug each night, and then making sure it’s gone by the end of the following day. At first it seemed like a lot of water (and lots of bathroom trips!), but now it’s just part of Beate’s routine.

All the extra water can help boost your metabolism, helps you feel fuller, and as a side benefit, will make your skin look amazing! How much water have you had to drink today?

Step #4: Have A Plan Every Day

One of my catch-phrases that I use all the time is, “What gets planned is what gets done.” There’s so much truth in that statement. If you don’t take the time to plan to exercise, plan to prepare healthy meals, plan to get to drink your water, and plan to be in bed on time…guess what? None of those things are going to happen!​

Beate developed a very mindful and planned routine that has helped her lose the 50 pounds to reach her goal weight. Below you can see her vegetables rinsing in the sink (prepped for the next day), as well as her amazing meal creations that come from her established eating plans.

This might look like a lot of work, but it only is for the first week or two. Once you have a consistent schedule that plans when your meal prepping gets done, it actually becomes much easier than not having a plan at all.

I always plan for leftovers. Then I can just re-spice the food and it’s ready to go!

Beate explains that she still makes a weekly meal plan (as we practiced in the 10/4 Coaching Program), but she doesn’t have to think about it nearly as much. She knows what meals work for her and makes sure the ingredients are ready and ​that she has time to do the prep work. It wasn’t like this in the beginning, but practice has made it easy.

What’s your plan look like? Do you have one?​ If not, think about what items you could try to plan just this week. See how it goes and then maybe try for a second week.

Step #5: Surround Yourself With The Right People

The most important aspect of any of the weight-loss coaching I do is creating a supportive community and accountability. ​You can have the best exercise schedule and meal plan, but if there isn’t someone walking along your side, it gets MUCH harder to follow the best laid plans.

I am definitely more aware of who I socialize with because I know they can have such an influence in my every day life. My life has changed so I want to make sure I surround myself with people who support my new life. This is really important to me.

​

So much research has shown that those who try to do weight-loss on their own will fail. There is just something so powerful about finding a community of people who want to see you succeed. Do you have the right people in your life? If not, how could you begin to foster some relationships that would give you this support you need?

Step #6: Keep Setting Goals

Even though Beate has reached her 50-pound weight-loss goal, that hasn’t stopped her from setting new goals to achieve. ​ She jokes that she wants to “cut back on her beloved red wine” but she also has a specific fitness goal that she want to reach:

For her next trick…doing a pull-up with no assistance!

Weight-loss shouldn’t be viewed as a race. There isn’t a end-point that you reach that allows you to say, “I’m done!” – When we think we’re done, that’s when weight generally starts to creep back on. Instead, weight-loss should be viewed as a series of small goals. These goals will feel great when you reach them and they will give you confidence that​ you can now work towards something more.

Beate is working hard to get that pull-up done! It’s a challenging goal, but also a relatively small one, and it’s one that she can (and will) achieve.

How long to lose 50 pounds? ​Let’s think smaller. There is something you can do this week (or even today) that will start you on the path towards your long-term weight-loss goal. I encourage you to begin there – One small goal at a time and you will be successful!

How To Lose 50 Pounds in 3 Months: Ultimate Guide

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I don’t know is it about numbers, but people often search for how to lose 50 pounds in 5 months. Why that big period of time?

Well, I say it’s better to lose 50 pounds in 3 months. There is a lot of incorrect information out there saying “it’s not healthy to lose more than 10 pounds a month“, or “you will slow down your metabolism“, etc.

Your body will decide on its own how much weight it will lose. Simple as that.

Losing 50 pounds in 3 months is a reality and it’s not impossible at all. If you have 100 pounds to lose, you will lose 50 in a shorter period of time than 3 months!

I will give you the ultimate guide on how to lose 50 pounds in 3 months. Stick to it, don’t cheat, and you will reach your goal.

Everybody is different, and there’s no way to know how much you will actually lose, but here’s something I can guarantee.

How to know how much weight I need to lose?

This seems like a really ridiculous question, right?

But I actually decided to start this article with that, because I personally, never knew how much weight I need to lose! Most people out there know their “perfect” weight, and quotations are there because they think it’s perfect for them. It’s doesn’t necessarily mean that is the healthiest weight.

For example, gym guys pretty much always want to up. People who have anorexia or bulimia look always fat in their eyes.

Saying that you have to determine what is your optimal weight, that is healthiest for you, not the weight you look best on.

There are multiple ways of determining how much you should weigh, but not all of those are true. Here are some ways:

• Modeling rule. Since modeling started in Europe, we will use kilograms and centimeters in this one. So if you are for instance 170cm (5’5″) tall:
  • If you are a female, the formula is: Your height (in centimeters) minus 110 = Your ideal weight (in kilos)
  • If you are male, the formula is: Your height (in centimeters) minus 100 = Your ideal weight (in kilos)
• Body Mass Index. Type on Google “BMI Calculator” and you will see a little calculator that will prompt you for your height and weight. Enter the values and see where are you at this moment. Then start lowering until you reach “Normal BMI” result. That way you will know
• Body Fat Scales can be a good way to see what is your body made of.
• Seeing a nutritionist or dietitian.

Modeling rule and Body Mass Index have some logic behind it, but I wouldn’t trust those.

All bodies are different, they all have different bone density, they do not have the same genetics, and therefore we cannot completely trust these methods.

If someone is a mesomorph, (s)he cannot have the same body structure as an endomorph! Mesomorphs tend to develop muscles more than endomorphs.

Body Mass Index and modeling rule can be something like a good compass. You know where to go, but you don’t have exact coordinates!

Body fat scales can be a good choice, but those numbers are mostly incorrect (unless you are having a premium Tanita). However, the good side of these scales is that you also have a better compass.

You will get users manual with the charts they are defined for, and you will have some coordinates on where to go.

But definitely, the best thing is to go and see a professional. A good nutritionist will see which body type you have and using multiple methods, he will determine your perfect weight.

How to start losing weight?

So we set a goal of losing 50 pounds in the next 3 months.

From my experience, I would advise you to put your plan like this: the first month, lose 20 pounds, the second month lose 20 pounds, and the third month lose the last 10 pounds.

This way you will increase your efficiency. You will target the higher numbers in the first month when you have a big motivation and big energy.

When you see results and the first milestones complete, you will try to do the same thing in the second month. In the third month, you will become tired, so you can slow down the pace, and still achieve the goal.

Basically, you will collect the fruits of your hard work in the third month!

The next step is picking a diet

How to know which diet is best for me?

Can I be honest with you?

The best diet for you is the one where you feel the best!

At Extreme Loser, we do NOT support anything that you don’t enjoy. Hustling, grinding, sweating, cutting, all those things are connected to the discomfort zone. You have to learn how to enjoy the discomfort zone because comfort won’t bring you anything!

For this program, my recommendation would definitely be a Ketogenic diet, combined with Intermittent Fasting.

Now, this is a pretty strict regime, but you will see the results for sure!

The ketogenic diet is a diet based on low-carb intake, and increased fat intake. When you enter the state of ketosis, your body uses your fat as fuel, which results in you, losing weight.

And if you are new to intermittent fasting, we already have an article for complete beginners. Everything you need to know about it and how to start with it. Feel free to check it out, you will find answers to all questions, you may have about it!

These two combined are the most effective way I know to lose weight without any exercise.

But if you find it too hard, you can check out some of our top 7 recommended diets for serious weight loss!

Make preparations before you start!

In order to stay focused, you will need to have everything planned.

Make the exact date when you are starting the program and get pumped about it!

You can figure meals in advance or be creative when you start. I personally more enjoy making things up while I’m cutting. That kinda kills the monotony of the process and makes everything slightly more fun.

Based on the diet you chose, you will have to figure out do you need any exercise. Of course, working out is always a good and beneficial thing, but if you don’t have the time for it, that is understandable.

I would advise sweating up a bit, especially if you don’t go with keto + intermittent fasting.

A very smart thing to do is to get some supplementation and educate yourself about it. Supplements like multivitamin and protein powder are a very good choice because you will stay healthy and you will reduce the chance of breaking your daily caloric intake.

When it comes to protein powder I would recommend the same protein I’m recommending for straight 3 years now, and that’s Gold Standard by Optimum Nutrition.

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Gold Standard by Optimum Nutrition has won numerous awards for being on top of the industry, and it tastes like heaven – I truly can’t recommend it enough.

I used (and I’m still using) supplements in my diet in they are just lifesavers, especially protein powder because it keeps me full for a long time and it’s low on calories.

I already talk about all the best supplements out there for weight loss and I wrote the complete article on that so make sure to check that article out!

Which exercises should I do?

Don’t focus only on cardio, or only on weightlifting training. You should do both. The best thing would definitely be to do 40-minute weight training and 20-minute cardio.

These are exercises you definitely don’t want to skip:

• Squats
• Fast walking
• Plank
• Bike

Squats will make your legs grow strong, but they are not only good for that. Doing squats a proper way will trigger testosterone and growth hormone release in your body. Those two hormones help A LOT in weight loss and muscle building.

Fast walking is the thing that has huge benefits and it’s not that hard. If you are not a jogger or running lover, fast walking will do the job for you. Make sure that you don’t walk too slow. You want to catch a faster pace and break that sweat. Walking will make your blood circulate all over the body, and it will help you lose weight.

Plank is one of my favorite exercises! When you get in the plank position, all muscles on your body are activated, trying to keep you above the floor. It is very good for developing strength, reduce back pain, improve your balance and posture.

The bike is a great cardio exercise that keeps the body hot and burning fat! It burns a big amount of calories, and you should definitely have a 20-minute cardio session with it!

Just make sure you never have the cardio over 20 minutes!

Once you start…

Watch out for water intake

You don’t want to neglect the power of water.

Water deficiency will only bring you bad results. Water is very crucial when it comes to weight loss because it flushes the fat out, stimulates cells to do their job, speeds up metabolism, and many more things.

If you are not used to drinking water, here’s some advice:

• Buy a shaker or some quality plastic bottle and fill it up. Carry it always with you, wherever you go. People mostly don’t drink water because they forget, not because they are not thirsty. Whenever you see the bottle, take a zip!
• If you spend most of your time in the comfort of your home, every morning before you eat drink 2 glasses of water. After that, take 10-15 glasses, and put them on your kitchen table. Your daily goal is to drink all of them. Whenever you see one, drink it!

You should drink at least 2-3 liters of water a day!

Prepare to hit a plateau at some point

You have 1% of chances to avoid a plateau. And that’s how it is, be okay with it.

Plateau will last for a couple of days, and it’s really important not to get discouraged at that time.

You have to understand that plateau is simply your body getting used to your new weight. In order to get used to it, it stops all processes and it tries to go back to the old weight.

You will not allow your body to do that simply by continuing your program like nothing is happening. Your body will eventually quit, and you will continue to lose weight.

I learned how to break a plateau in a day, and that helped me speed up my process. I think that the bigger problem with the plateau is how to prevent it to come back. I remember being in the stage when I had a plateau every 3 days, and it was nerve-racking! Later I discover that I was vitamin deficient so I bought the multivitamin, and I’ve been using this one ever since – it breaks a plateau within day or two!

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However, this one is one for men, so if you are a female, then there’s Opti-Women, same brand but just multivitamin personalized for women.

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Avoid alcohol

I know there are a lot of parties in the next 3 months, but…

If you really have to, make sure you drink alcohol that doesn’t affect your weight loss that much.

Beer is definitely not an option, because it’s very caloric but also using weight loss friendly alcoholic drinks too much, will not be a help in achieving your goals. Stick to the system: one or two shots now and then.

Ethanol will cause your body to dehydrate and it can mess up your hormones, and trust me, that is the last thing you need.

Track everything down

Numbers will play a big role in your motivation. Track calories, take measures of your chest, waist, and thigh, weigh yourself every 7 days, keep the numbers on the paper!

If you need some tracking app, you can find MyFitnessPal app for your phone. It’s awesome, you can track down macros, calories, and everything. You can also set your macros there, but if you don’t know how to calculate your macros for weight loss, you can check our post about it here.

Pick a day in the week and let that be your weigh-in day! Every 7 days step on the scale and watch your progress. I propose even making a graph.

Numbers will help you stay on track and figure what do you lack.

Things to pay attention to

If you are doing intermittent fasting don’t fool yourself that you don’t need to track calories. Intermittent fasting will burn your fat but if you are not in caloric deficit, you won’t get anywhere.

Take a before picture! People are often ashamed to take before pictures, and almost always regret not taking it when they reach their goal! Get naked in your room, take a picture, and save it where no one can find it! You will be so proud of yourself when you see what did you accomplish!

When you come to the third month, don’t take a rest. Slow down the tempo a bit, but don’t quit! You are so close!

Remember, 80% is diet and 20% is exercise. Every 20 days, take a light cheat day, and you should be good. Everything bigger and heavier than that will cause you to stop losing weight. You can make delicious protein snacks, and they will stop your cravings for sweets.

“Experts” are forgetting to tell you one of the most important things in your weight loss journey and that is balancing your minerals! If you don’t balance your minerals, your body will refuse to lose weight. Make sure that you have a variety of foods in your diet!

Summary

Set a start date. Decide which diet will you enroll. Get yourself pumped and start the diet. Keep the recommended water intake and balance your minerals. If you decide to include some exercising, don’t forget to squat, fast walk, plank, and bike. Be prepared for plateaus. Avoid alcohol. Enjoy the process. Don’t cheat!

And definitely check out the supplements I recommend getting for this journey!

You should also check out:

That’s it, folks!

Cheers,
Vladan Ubiparip
Founder at Extreme Loser

Vladan is a professional writer, adventure junkie, travel enthusiasts, weight loss expert, vigorous hedonist, then-guess-what-happened storyteller and someone hopelessly in love with life. He also gave himself all these titles. Feel free to send him a message for all personal and business inquiries on Contact and Business page.

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90,000 How Jordin Sparks lost 50 pounds and dropped a dress in four sizes

Authors of the radar

Jordin Sparks is the American Idol when it comes to losing weight!

22-year-old who has lost a whopping 50 pounds and dropped four dress sizes since she was crowned winner of the sixth season of the hit talent show, reveals all her diet and workout secrets and showcases her hot bikini body in the magazine’s August 2012 issue year. Form magazine – and spiceend.com has details.

“I just wanted to be healthy,” she admits of her motivation to lose weight, explaining that she was physically ill because of her lifestyle. “I knew I had a long way to go. I hardly played sports and my diet was terrible. ”

Jordin explains that her first steps were to quit unhealthy food on the go, such as surgical drinks and baked goods at Starbucks and late dinners in hotel rooms, which she replaced with healthy options such as Smartfood popcorn and roasted turkey breast with stewed carrots. and then also control the portion size, making sure that her dishes fit on a normal-sized plate.Her last step was to make sure she stopped eating two hours before bed.

In terms of exercise, in the Sparkle star had problems hitting the groove.

“I had to start gradually,” she explains, starting with the daily walks outside her home. “Soon I was able to change to a more challenging pace and go hiking in the nearby mountains.”

The next step was going to the gym and doing strength training, as well as taking Zumba lessons.

“The weight really started to fall. It was amazing. ”

Now that Jordin is in the best shape of her life, she trains every day with one hour of circular exercises.

For Jordin’s Hot Body Workout, visit Shape.com by clicking here.

How to Lose 50 Pounds – WellOnward Russia

April 7, 2009

Losing 50 pounds is one of those life goals that seem reasonable as well as a little confusing.Rest assured that you can do this if you take a strategic approach to weight loss. Winning strategies include

Calorie counting

and increases

the exercise

But there are some additional techniques that will give you a head start.

How to Lose 50 Pounds: Strategies That Work

A two-year study of 1,801 obese women working towards a weight loss goal found that those who included one or more of the following strategies in their 24-month weight loss efforts

weight

:

• Calorie Counting to Reduce Calories
• Reducing the amount of fat in their diet
• Eat more fruits and vegetables
• Be more physically active
• Cutting sweets from their diet
• Eat less
  
  portions
  

Women who used some or all of these strategies lost weight, while those who did not actually use any of them

typed

Refusal

How to lose 50 pounds: counting calories and more

“You need to be aware of what you eat and counting calories is one way to be aware,” explains Gail Curtis, an assistant professor at the University of the University of Winston-Salem University, NC Curtis works with painful clients, and previously runs the Pointed Center weight management for adults using a body mass index of 27 or higher.

“We encourage people to look at serving sizes in excess of calories. You have to be a good consumer – you have to learn about what is in the food you eat. Learn about protein content, fat content, fiber content. So the first three to six months of any lifestyle change will be very difficult because people don’t know they will have to take the time to re-educate themselves, ”she says.

Curtis explains that you can apply some basic math to your weight loss goal to find out how many calories to cut out daily:

• You have to cut 3500 calories to drop a pound, which is about 500 calories a day, seven days a week.
• You can safely strive to lose 1 percent of your body weight in a week. So a 200 pound who wants to lose two pounds a week will calculate that they need to cut 1000 calories a day. Keep it and you can lose 50 pounds in 25 weeks!
• Always eat at least 1200 calories a day. If you need to cut more calories to meet your goal, do so by burning them through exercise.

“We’re talking about trying to find 300 calories to change — 150 through exercise, 150 through nutrition,” says Curtis.As you learn more about the calorie content of foods, you may find that you can eat a lot more low-calorie but healthy foods, such as fruits and vegetables, than you thought.

Curtis also recommends these strategies to make the calorie count an even more successful part of your weight loss plan:

• Keep a daily journal of what you ate and how you felt; This can help identify stress or emotional triggers that are tempting you to overeat.
• Always eat breakfast, ideally one that contains low-fat protein.
• Have healthy 100 calorie snacks on hand.
• Plan six small meals spread throughout the day to prevent hunger.
• Weigh yourself, but only once a week.
• Create short term goals that build towards your 50 lb target.
• Strategically build one day a week when you are a little less strict about what you eat.

How to Lose 50 Pounds: Exercise Helps It Happen

“Two of the things that research has shown really matter in long-term weight management are exercise and journaling,” says Curtis.

At first, Curtis says that many of her patients complained of weight-related pain in the joints that kept them from active. She advises starting slowly, on the side of the chairs, or on a water-based or moderate walking goal that you can build.Talk to a physical trainer or doctor if you’re not sure how to move.

It will take time and effort, but you will find that applying different diet strategies increases your weight loss success. Make a commitment to lose weight and, as you stick with it, weeks by week, you will get closer to reaching your goal of 50 pounds.

90,000 DIET TO LOSE 50 POUNDS – MEDICAL

Contents:

To lose weight, you need willpower and commitment to a new, healthier lifestyle.While losing 50 pounds may seem like a daunting task, setting goals and understanding dietary guidelines make dramatic weight loss attainable. Before starting a diet, check with your doctor to determine if it is safe for you.

Set goals

Assess your fitness to determine appropriate personal goals. In addition to setting your target weight, set smaller goals to achieve along the way. Think not only of simple weight loss criteria, but also set goals for nutrition, exercise, or lifestyle.For example, reduce your intake of soda or eat more fruits and vegetables. The Centers for Disease Control and Prevention recommends setting specific and realistic goals to stay healthy.

• Assess your fitness to determine appropriate personal goals.
• Think not only of simple criteria for weight loss, but also set goals for nutrition, exercise, or lifestyle.

Diet Requirements

Your body loses kilograms when your calorie intake decreases.The CDC reports that cutting 1,000 calories per day results in 2 pounds of weight loss per week. At this rate, you will lose 50 pounds in about six months. Use the Calorie Calculator to find your estimated daily calorie requirement. Subtract 1000 calories by changing your diet and exercise. Monitor your food intake to achieve this goal.

• Your body loses kilograms when your calorie intake decreases.
• Monitor your food intake to achieve this goal.

Meal Planning

Eat a balanced amount of healthy fats, complex carbohydrates, and lean protein to promote weight loss. The USDA recommends that adults eat six servings of carbohydrates each day. Three servings should be made from whole grains such as brown rice, whole grain bread, wheat pasta, quinoa, or buckwheat. These foods keep your energy levels high throughout the day. Aim to eat three servings of fruits and vegetables a day.Avoid the saturated fat found in many types of red meats by eating 6 ounces of lean protein from fish, nuts, lean beef, chicken, or soy products. Drink three cups of milk every day to boost your calcium levels.

• Eat a balanced amount of healthy fats, complex carbohydrates, and lean protein to promote weight loss.

Considerations

Trendy diets and detoxifying cleansers claim to help your body lose weight quickly.According to the American Heart Association, these rapid weight loss plans cause dieters to quickly gain the weight they are losing. There are no magic diets or “superfoods” that can help you lose 50 pounds in a few weeks. Lifestyle changes and switching to a balanced diet promote weight loss without health risks. For best results, combine dietary changes with 30-45 minutes of aerobic exercise three or four times a week.Ask your doctor to help you come up with a realistic diet and exercise plan that works for you.

• Trendy diets and detoxifying cleansers claim to help your body lose weight quickly.
• Ask your doctor to help you create a realistic diet and exercise plan that works for you.

90,000 How to Lose Weight: Couple Lose 215 Pounds Through Diet & Exercise

After graduating from college in 2012, Jasmine Parent got in shape over the next year.But a year later, her father died of cancer. As she dealt with her grief, she turned to food for comfort, and her weight slowly increased.

“I started eating emotionally,” said TODAY a 29-year-old Parent from Nova Scotia, Canada. “I didn’t realize how unhappy or worried I was because that was my norm.”

She then became pregnant and gained 50 pounds. After the birth of her daughter in 2016, she quickly became pregnant without losing weight since her first pregnancy.

When she left the hospital after giving birth to her second daughter, she weighed 300 pounds.While she was happy that her family was complete, she didn’t like the way she looked and felt.

“I looked at myself in the mirror and it hurt so much. My knees were shot. My back hurt and I was tired, ”she explained. “My anxiety was so strong that I didn’t want to leave the house.”

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Health & Wellness How to Lose 10 Pounds

The parent knew that she needed to lose weight, but did not make any changes until she saw a photo of herself taken before Christmas in 2017.Each year, she and her childhood friends get together and document their reunion with a photograph. They have been doing this since they were 12 years old, and this year was no exception.

But when Parent saw the photo, she was stunned.

“I didn’t want to publish this,” she said. “I was confused.”

In desperation, she spoke to her partner Jeremy Crowley, and they decided their New Year’s decision for 2018 was to lose weight. Crowley, 6’5 ”, weighed over 300 pounds and felt just like Parent.

So she began her research. She found something called the 21 Day Meal Plan that seemed to work with their lives. The plan showed them what foods they could eat and what they should skip. They started by cutting back on sugar, unhealthy and processed foods, and added vegetables, fruits, legumes, whole grains, and lean meats like chicken and turkey. In the first week, Parent noticed a difference.

“I had more energy and more attention,” she said.

She lost 17 pounds in a month and Crowley lost 20 pounds.

“Seeing results is such a motivator and such a driver. I think, “What should I do next month?” – she said.

The couple not only changed their eating habits, but also began to play sports. They first made 25-minute workout DVDs at home.

“In my opinion, it was only 25 minutes. It was something I could handle, ”she explains.

Still she struggled to get it done at 294 lbs. But with Crowley by her side, she continued.When the couple hit a plateau, they changed their exercise or eating habits.

Thanks to perseverance, they succeeded. In 10 months, Parent lost 120 pounds and Crowley lost 95 pounds. They love their new active and healthy life.

“I’m happy with the way I look. I’m happy with how I feel. I’m just generally happy, ”she said.

Parents share tips for anyone looking to lose weight.

90,000 How to Lose Weight: Woman Lose 100 Pounds with Keto and Fasting

Jenny Wagner was photographed on New Year’s Eve 2018.When she saw this, she was horrified. She knew she was gaining weight, but seeing her picture weighing 240 pounds was shocking.

“I got to the point where I really didn’t want to see my reflection,” said TODAY a 30-year-old man from outside Jacksonville, Florida. “I still felt like a skinny, athletic girl. Then I saw my picture and saw how I looked. ”

Wagner spent most of her life in sports. When she was in her 20s, she got married and started gaining weight.Doctors diagnosed her with polycystic ovary syndrome (PCOS) and prescribed medication to treat it. They also suggested that she lose weight, but did not say how to do it. Years before, when she struggled to conceive a daughter, she lost 30 pounds and got pregnant. But after giving birth she did not lose weight. She had tried diets before, but they never lasted long.

“After three years of denying my weight, I realized that this is how I look, and this is not what I wanted to be,” she said.

So she and her husband Nathan started a ketogenic diet, a low-carb, high-protein, moderate-fat diet, combined with intermittent fasting, eating all of their meals from noon to 8 pm. For 30 days, she ate only 20 net carbs and zero grams of sugar. She lost 15 pounds in the first month.

For nine months, Wagner went on a keto diet and lost another 80 pounds. Although she enjoyed eating fewer carbs, she gradually made changes to her eating habits to make her diet more sustainable, such as adding some carbs and low-fat foods.

“To lose the last 20 pounds, I switched to counting calories,” she said. “I was absolutely terrified that by putting carbohydrates back into my diet, I was going to regain so much of the weight I had lost.”

But by combining the extended diet with calorie counting, she was able to eat pasta and bread while losing weight. She just ate the right portions and kept the fast.

“I switched to this way of eating for the rest of my life,” Wagner explained.

After counting the calories, she lost another 20 pounds, bringing the total loss for the year to 100 pounds.

After losing about 50 pounds, she started adding about 30 minutes of exercise a day. She enjoys tennis, swimming, walking or running.

“I did mostly cardio,” she said. “The muscles started popping out.”

Today she continues to count calories to support her loss. After Wagner shed 100 pounds, the skin on her stomach became flabby. She had her skin removed with a tummy tuck and diastasis of the rectus abdominis muscles, when the abdominal muscles are separated from pregnancy and childbirth.

“I don’t want women to think loose skin is bad,” she said. “I just knew it wasn’t for me. I was not yet 30. I didn’t want to stick loose skin in my clothes. ”

Wagner is proud of his accomplishments.

“I’m surprised how much willpower I had,” she said. “I didn’t know I could be so strict.”

She shares tips for those looking to lose weight.

1. Use the friend system

The fact that her husband Nathan is losing weight with her helped her to remain faithful.To date, he has lost 30 pounds. He also makes her responsible for her healthy habits.

“We are each other’s best friends and we can be extremely honest,” she said. “He knew if I was overeating. He said, “Why don’t you drink some water and see how you feel.”

2. Drink plenty of water

Drinking water prevented Wagner from eating thoughtlessly. And she noticed that she felt more energetic when she drank water.

“It makes the world different in the way you feel,” she said.

3. Measure your food

When Wagner first began to lose weight, she did not measure what she ate. When she focused on counting calories, she started measuring them and was overwhelmed by the size of her portions.

“My portions were enough for two or three grown men,” she said. “It was a big discovery … Start measuring your food and you will be shocked.”

To learn more about losing weight, visit our My Weight Loss Journey page. Want to change your habits? Subscribe to our One Small Thing Newsletter for

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90,000 Stars Weight Loss Stories – Before and After Photos

Celebrity weight loss stories with before and after pictures are incredibly inspiring, especially if the weight loss is significant.But how not just to be inspired, but also to repeat the stellar experience and lose weight by 20, 30, 40 kilograms?

As a rule, public people do not make secrets from their transformation and willingly share the secrets of getting rid of excess weight. We present to you some of the most famous real weight loss stories of celebrities.

Jennifer Hudson – lost 40 kg

By the age of 29, Jennifer Hudson has reached such heights that many do not achieve in their entire life. In 2007, when Jen was only 25, she received an Oscar, a few years later she met the man of her dreams and gave birth to a son.And the curvaceous forms were not a hindrance. But after pregnancy, Hudson decided to radically change her appearance.

Jennifer Hudson lost 40 kg and managed to keep the weight!

How Jennifer Hudson Lost Weight

She turned to the Weight Watchers program and a professional trainer. The nutritionists developed a nutrition plan for the actress, and the trainer suggested an effective 25-minute workout using the Harley Pasternak method (5 Factor workout).

As a result of systematic work on her body, Jennifer Hudson has lost almost 40 kg and has been successfully maintaining her weight for several years.

Jonah Hill – lost 30+ kg

John’s texture is used by many directors, every now and then forcing him to gain weight for roles. Thus, Hill sometimes gained 20-30 kg for the role, then dropped them again and gained again. But in the past few years, Hill has shown amazing results in the field of weight loss several times, losing weight beyond recognition.

John Hill has a difficult relationship with weight, but the actor seems to take his health seriously

How Jonah Hill lost weight

The secret to losing weight is simple and straightforward: healthy eating under the supervision of a professional nutritionist and regular exercise in the gym.And if earlier Jonah Hill basically only got rid of excess fat, then in the spring of 2017 it became clear that the actor began to devote a lot of time to gaining muscle mass. Jonah noted that he stopped being addicted to alcohol and realized that Japanese cuisine, rich in seafood, helps him to lose weight.

Jordin Sparks – lost 20+ kg

American singer Jordin Sparks dropped 50 pounds, which is equivalent to about 23 kg. Losing weight took 18 months, during which Jordin reconsidered her eating habits: she gave up compulsive overeating, controlled portion size and switched to “pure” natural food.

Jordin Sparks has lost almost 25 kg and now looks great in a bikini

How Jordin Sparks lost weight

Not without regular training, moreover, the most diverse. Sparks focused on circuit training that boosts metabolism, walking and swimming as cardio. The singer also discovered Sensazão zumba, which burns about 900 calories per hour.

Kim Kardashian – lost 30 kg

Each pregnancy brought Kardashian about 30 extra pounds, which Kim got rid of in a short time.Fans, haters and ordinary observers of the life of a show business star could not help but ask questions: how did Kim Kardashian manage to lose 30 kg so quickly?

The first pregnancy brought Kim Kardashian about 30 kg, which she safely dropped immediately after giving birth

How Kim Kardashian lost weight

Daughter North Kardashian gave birth on June 13, 2015, and in December she appeared on the cover of US Weekly in a bikini with impeccable shapes. Kim gave birth to her son Saint on December 5, 2015, and already in June 2016 she appeared nude on the cover of GQ, showing her previous forms.

Lose weight by 30 kg in less than six months, Kardashian was helped by the famous Atkins diet, the menu of which is based on a high intake of proteins and a small amount of carbohydrates. On the day, Kardashian consumed no more than 40 grams of carbohydrates and did high-intensity workouts daily. For example, she did 100 squats every morning.

Khloe Kardashian – lost 20 kg

Sister Kim and another from the Kardashian clan, also faced the problem of being overweight and the need for effective weight loss.

To lose weight by 20 kg Khloe Kardian had to spend more than one month

How Khloe Kardashian lost weight

According to Chloe herself, her weight loss has stretched so much for several reasons. Firstly, she herself did not want to lose weight quickly, like a sister, preferring emotional and physical comfort in this process. But at first she lost weight herself, without specialists, and then there were difficulties with motivation.

After a while, Kardashian turned to a trainer, then to a nutritionist.Chloe got up every day at 5 in the morning and immediately began training on an empty stomach. Breakfast at the star was not earlier than 8 o’clock in the morning. During the day, Kardashian drank up to 6 liters of water (which, in fact, no specialist would recommend to do) and followed a diet. As a result, in a year, Chloe got rid of almost 20 kg.

Jessica Simpson – lost 30 kg

Having given birth to two children less than a year apart, Jessica Simpson first demonstrated incredible weight gain, and then tremendous weight loss.In an interview, the star admitted that during both pregnancies, she did not deny herself anything and overeat from the heart, which led to a set of more than a dozen extra pounds.

During pregnancy, Jessica Simpson did not deny herself anything and gained 30 kilograms

How Jessica Simpson lost weight

Jessica followed the same path as Jennifer Hudson in Weight Watchers and Harley Pasternak training. Jessica ate lots of fresh vegetables, protein foods, drank protein shakes, and lots of smoothies.Diet and physical activity led to the fact that in a few months Jessica Simpson lost 30 kg.

A few years later, the star relaxed and gained weight again, but that’s a completely different story.

Kelly Osbourne – lost 30+ kg

The daughter of the great and terrible Ozzy Osbourne became famous when she was a plump and it seemed that she was not bothered by extra pounds. As Kelly’s popularity grew, so did the need to fit into Hollywood beauty standards.Osborne pulled herself together and lost more than 30 kg.

Kelly Osbourne – lost 30 kg, but then, alas, gained weight again

How Kelly Osbourne lost weight

Kelly revisited her view of nutrition by moving all junk food into the morning. She ate the so-called Reverse Diet and Mushroom Diet.

Physical activity played the main role in Kelly Osbourne’s weight loss: every day she did interval cardio for half an hour and always do something else as a supplement – strength, Pilates or yoga.

Sara Ryu – lost 25 kg

Star of the American sitcom “Klava, Come On!” became famous when she was already full, and this did not prevent the smiling and charismatic girl from acquiring millions of fans. However, one day, just before her wedding, Sarah decided to transform herself in order to look great in a wedding dress, as many girls dream.

The star of the TV series “Klava, Come On!” Sara Ryu lost 25 kg in 8 months

How Sara Ryu lost weight

For a systematic and healthy weight loss, Sarah began to eat healthy foods and control portion sizes.She also did cardio 5-6 times a week. At the beginning of her weight loss, she used a pedometer, walking at least 10,000 steps a day, then switched to running.

Adhering to the principles of proper nutrition and regularly going in for sports, Sarah lost 25 kg in 8 months.

Christina Aguilera – lost 30 kg

Having appeared on the stage in the late 90s, the singer remained for a long time a fragile girl who, it seemed, was not afraid of being overweight. However, after going through the birth of children, an exhausting divorce, the death of her father and a crisis in her career, the singer gained about 30 extra pounds, shocking fans who saw her changed figure in the fall of 2012.But the singer was able to pull herself together and lose weight.

Overcoming stress and pulling herself together, Christina Aguilera lost 30 kg

How Christina Aguilera lost weight

To lose weight, Christina switched to a low-calorie diet and did yoga daily. Less than a year later, Aguilera began to appear on the red carpet in the same image – slim and fit.

Tyra Banks – lost 15 kg

American supermodel and host of the reality show “America’s Next Top Model” in 2015 appeared in an unexpected weight for herself, clearly exceeding the norm by 12-15 extra pounds.The main motivation for losing weight for Tyra was her health and the fact that she disappointed her fans. It took the model about a year to regain slenderness.

The main mentor of the show “America’s Next Top Model” Tyra Banks lost extra pounds and was able to become an example for many young models

How Tyra Banks lost weight

In order to regain its former shape, Taira began to eat according to the principle of the paleo diet, which in Russia is often called the Paleozoic or Paleotic.It is based on the consumption of natural unprocessed food, close to that which our ancestors ate. That is, a complete rejection of industrial products (sausages, canned food and even cereals). The basis of the diet: lean meat, fruits and vegetables, healthy fats obtained from avocados, fish, vegetable oils.

The model also hired a trainer with whom she did both cardio and strength training, including interval cardio and circuit training.

Charlotte Crosby – lost 20 kg

British television star Charlotte Crosby lost weight in front of the fans and with them, sharing in detail her plans and successes on her Instagram account.For 7 months, Charlotte lost almost 20 kg.

Fan observation is the best motivation that helped Charlotte Crosby lose 20 kg

How Charlotte Crosby lost weight

To lose those extra pounds, Charlotte went on a low fat diet. She could not start training in the gym, because she was embarrassed by the people who were looking at her. But Crosby was helped by a personal trainer, classes with whom transformed the body of a girl who got rid of 19 kg and 4 sizes.

Vicki Pattison – lost 25 kg

Reality TV colleague Charlotte Crosby also made her way to an ideal body from a heavy “pear” figure with extra pounds, cellulite and belly fat.

There was no trace of heavy hips and a pear-shaped figure when Vicky Pattison lost 25 kg

How Vicky Pattison lost weight

Vicki lost 25 kg thanks to a balanced diet and exercise. Vicki’s menu is based on low-carb, high-protein foods, and cutting back on alcohol from fast food. Pattison went to the gym 5-6 times a week, doing cardio and strength training for 2 hours.

Scarlett Moffat – lost 20+ kg

The star of the British TV show Scarlett Moffat has lost more than 20 kg and has completely transformed.She decided to lose weight after the doctor scared her, warning her of the possibility of developing diabetes and obesity and diets with a high content of sweet and fatty foods.

Scarlett Moffat lost 20 kg and got rid of a big belly – her main problem area

How Scarlett Moffat lost weight

Scarlett went on a diet of no more than 1,400 calories a day, and several times a week she did a special program that implies high-intensity training with strength training with her own weight.Among the exercises were the well-known twists, hooks, kickboxing, lunges, squats, planks, running and jumping in place.

The Moffat diet was based on vegetable salads, egg dishes, fish (salmon and tuna), chicken, turkey, vegetable soups, nuts and dried fruits.

Lisa Riley – lost 70 + kg

TV presenter and British television actress Lisa Riley has lost more than 70 kg in 18 months (1.5 years). Naturally, such a weight loss, especially at the age of 40, could not pass without leaving a trace for the skin, which sagged in ugly bags all over the body.Lisa had to undergo a skin tightening operation, which significantly improved her general condition and body appearance.

Lisa Riley is an admirable example. She lost more than 70 kg in just a year and a half!

How Lisa Riley lost weight

Lisa noted that she did not follow any specific diet, but focused on changing her lifestyle, eating habits and began to move more. She got up at 6 in the morning, then took a 40-minute walk, and in the evening did zumba or yoga.After 6 pm, she did not eat and completely gave up alcohol and chips, which she had previously consumed in large quantities.

Josie Gibson – lost 40 kg

The Big Brother winner showed up on the reality show in June 2010 at a size 14, but sedentary and overeating had negative results. By August, the girl was size 18. In December 2010, she hired a personal trainer and successfully shed nearly 20 extra pounds. But after she injured her leg and was unable to exercise, she returned to her previous sedentary lifestyle with overeating and gained even more, reaching the British size 20.

Josie Gibson lost 40 kg and got rid of disfiguring cellulite on the thighs

How Josie Gibson lost weight

The “pear” body type distributed excess weight in such a way that Josie had immense hips and buttocks, a loose body with a lot of cellulite. Josie suffered from the fact that she could no longer wear beautiful clothes and a swimsuit, overgrown with complexes and, finally, hired a personal trainer again and went on a diet. In a year, Josie Gibson lost weight from size 20 to size 8, dropping almost 40 kilograms (84 lbs = 38.1 kg).

Josie’s diet consisted of foods high in protein and low in fat and carbohydrates. She replaced all the junk food with healthy snacks from vegetables, fruits, and nuts. The trainer put together a 20-minute program for Gibson, which included interval cardio and circuit training. She worked 4 days a week.

Chris Pratt – lost 30 kg

The Marvel star could never have become an on-screen superhero and the idol of millions if he had not gotten rid of extra pounds and created a dream body with prominent muscles.

Chris Pratt Lost Fat, Build Muscle, and Go from Fun Chubby to a Real Macho

How Chris Pratt Lost Weight

Pratt consumed 4,000 calories daily, drank a lot of water and gave up alcohol. The actor’s workouts included the P90X program, running, swimming, boxing, kickboxing and even triathlon. In 6 months, Chris Pratt lost 30 kg, the process of losing weight and gaining muscle mass took place under the supervision of personal trainer Duffy Giver and nutritionist Phil Golia.

John Goodman – lost 50 kg

John Goodman in most films was remembered precisely for the images of a good-natured fat man, and a lot of weight seemed to be an integral part of the actor’s texture. However, in 2016, Goodman, who had already turned 64 at the time, took up his health.

John Goodman proved that you can lose weight even after 60 years and even by 50 kg

How John Goodman lost weight

The actor ditched red meat and high-carbohydrate foods, switching to fish, poultry, vegetables, low-fat dairy products, Greek yogurt, unsweetened berries and fruits.which helped him lower his blood sugar.

Trained by John Goodman under the supervision of Meki Shilston, famous celebrity trainer and author of many books. Every day he had to walk at least 10,000 steps and work out in the gym 3 times a week, loading the muscles of the whole body. In less than a year, John Goodman has lost almost 50 kilograms (100 pounds = 45.3 kg).

Renee Zellweger – lost 15 kg

Gaining weight for the role of Bridget Jones, and then getting rid of those extra pounds over the years have become the talk of the town.Everyone seems to know how the Hollywood star went through this.

Renee Zellweger in The Diary of Bridget Jones (2000) and Chicago (2001)

How Renee Zellweger Lost Weight

To lose the pounds she gained for the role (30 pounds (14 kg) for the first part and 25 pounds (12 kg) for the second), Renee went on the Atkins diet, which is based on high protein content and cutting out complex carbohydrates and saturated fats completely. Also, the actress ran a lot, which allowed her to get back in shape rather quickly.

The shooting of the first film about Bridget Jones took place in the summer of 2000, and the picture itself was released in the spring of 2001. In December 2001, filming began for the musical Chicago, starring Renee and Catherine Zeta-Jones. And the form in which Zellweger came is simply amazing.

Christian Bale – lost 30 kg

Christian Bale is a true Hollywood veteran of weight gain and weight loss for roles.

In 2003, for the filming of “The Machinist”, the actor lost 30 kg, having exhausted himself to a weight of 55 kg with a diet of apples and cans of tuna per day.Filming took place in the summer of 2003, and in March 2004, Bale began work on the film “Batman Begins”, for which he urgently had to build muscle mass. After switching to a high-protein diet and intense strength training, Bale gained over 40 kg, but, ironically, director Christopher Nolan found his form excessive, and he asked the actor to lose about 10 kg.

Christian Bale in Laurel Canyon (2002), The Machinist (2003) and Batman Begins (2004)

In July 2009, Bale began filming the drama The Fighter, in which he played a drug addict …For the role, he again needed to bring his body to unhealthy thinness. The result was worth it – the role brought the actor an Oscar. The actor received the gold statuette in February 2011 at his normal weight.

Christian Bale in the movie “The Fighter” (filming 2009) and “American Scam” (shooting 2013)

In 2013, for his role in the movie “American Scam”, Bale will gain weight again, but gain not muscle, but fat and an impressive belly. From 83-85 kg, Bale rang out to 105, in which he was helped by the absorption of countless sweet donuts and other harmful fast food.On the red carpet a year later, Christian Bale was back at his normal weight.

Christian Bale in the movie Knight of Cups (2014) and in the character for the role of Dick Cheney in the fall of 2017

In the fall of 2017, a photo of a battered middle-aged man with clearly overweight scattered across the network. In these pictures, fans barely recognized Bale, who was working on a new role – American politician Dick Cheney. When asked about weight gain this time, the actor replied that he ate a lot of flour.

Jared Leto – gained 30 kg, lost weight up to 50 kg

For the role of the killer John Lennon in the movie “Chapter 27” Jared Leto needed to gain about 30 kg overweight.The film was filmed in 2006, was released in January 2007, and already in June, filming began for the film “Mister Nobody”, to which Jared began already at his normal weight, having acquired a slender shape. The actor lost weight within a year, and, in his own words, he would never repeat the experience of such weight gain again, because it shook his health.

Jarel Leto on the set of Chapter 27 in 2006, in a 2007 photo shoot, and as an extremely lightweight for a role in Dallas Buyers Club in 2012

In November 2012, filming began on Dallas Buyers Club, in which Leto played the role of a transsexual with AIDS.For the role, he had to lose weight up to 50 kg. The actor said that for such a weight loss, he simply refused to eat. The sacrifices were worth it – the role brought Jared an Oscar.

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90,000 Charlize Theron told how she lost 20 kilograms

For the role in the movie “Tully”, where Charlize Theron played the mother of three children, the actress gained 50 pounds (about 22 kilograms). Charlize decided to take this step because she wanted to better understand the main character and experience what she is experiencing.It turned out that weight gain is not as easy and enjoyable as it might seem at first glance. The actress spoke about this experience in an interview with Entertainment Tonight Online. “I put on 50 pounds for this movie, and that made me depressed. For the first time in my life, I ate so many processed foods and drank so many sugary drinks. It turned out to be not very fun. No, it was fun for the first three weeks – I enjoyed eating fast food for breakfast and drinking two milkshakes at a time.But after three weeks it is no longer fun. Food turns into work. I woke up in the middle of the night to eat – it turned out to be very difficult to maintain such a weight, ”admits Charlize.

Not surprisingly, losing 20 kilograms turned out to be no less difficult task. “I went through hell. It has been a very, very long journey. It took me a year and a half to lose weight. I was worried and could not understand why it was all happening so slowly. When I needed to lose weight after filming the movie “Monster”, I just didn’t eat for 5 days, and the excess weight went away.But the body at 27 years old behaves a little differently than at 43 years old, and this needs to be understood, ”continues Charlize. Fortunately, this work bore fruit – the film came out well, and the actress says that after watching it, many fathers approach her and say that they had no idea how hard it was for their wives. You will be able to appreciate Theron’s efforts and see the side of motherhood that is usually not talked about on April 24, the day of the film’s premiere.