If you have 35 pounds or more to lose, you are not alone. In the U.S. 30% of the adult population is at least 35-50 pounds overweight. That’s over 100 million people. The good news is that nowadays, more people are aware how important a healthy, active lifestyle is. With awareness on the rise helpful information’s readily available for those of us that need help losing weight. If you need help losing 50 pounds, these daily tips to lose weight will help. If you need to lose 50 pounds fast, use these 8 tips and start right now.
1. Commitment & Strategy
If you want or need to lose 50 pounds, the first step is making the commitment to yourself. Clean up your lifestyle, get active (stay active), putt all your effort into achieving this goal – all these things benefit you the most. If you have children, look at this as a teaching moment. They will see you identify a problem, form a strategy and take the necessary steps to fix it. People around you will see you as stronger and believe this: you may be the one that inspires the next person to do the same. So commit to it, 100%.
2. Tracking Progress
There are many ways to log your food, water and activities. Keep a written journal, or use an app like MyFitnessPal which is free online and smartphone compatible. To lose one pound of fat, you must burn off 3,500 calories. Track everything.
Before you begin to tax your body with increased exercise, you need to make sure you’re putting the right fuel in your engine. Without the proper fuel, no engine will run including your own body. In this case, fuel means healthy food and plenty of water. Before you stress about “dieting,” stop right there: remember now, this is not a diet. These are lifestyle changes necessary to reach your goal, and when completed properly, you won’t go hungry. Losing 50 pounds means you need to move, which requires hydration and energy from fresh, clean, whole foods.
4. Eat at Home
Restaurants are notorious for serving far bigger portions than we need. The plates they use are bigger, which leads to overeating and weight gain. Another problem with restaurants is that you have no control over the ingredients used or how food is prepared. Most restaurants want to rake in a profit, and the surefire way to enjoying consistent profit is to buy the cheapest ingredients available. Avoid restaurants. Your best bet to lose weight, is to eat at home so you control what and how much you eat-beginning of course, with your control over the size of the plate!
5. Grocery List
You will need to eat 3-4 small meals and 1-2 snacks every day. You must remain vigilant in keeping your eating clean at all times. Sit down on a Sunday, and plan your meals and snacks for the week. From that plan, make your grocery list. Keep in mind that eating fresh fruits and vegetables, may mean making more than one trip to the market every week. Losing this weight as fast as possible requires more than mere exercise, so extra trips to the market every week is part of your strategy. Make a list and stick to it.
6. Portion Sizes
- Meat: 3 ounces = 1 serving, the size of the palm of your hand. 2-3 servings per day.
- Butter: 1 teaspoon = 1 serving, the size of the tip of your finger. 1-2 servings/day max.
- Peanut butter: 1 tablespoon = 1 serving, the size of your thumb. 1 serving/day max.
- Fruit: 2 cups per day. *Fruit contains a lot of sugar, so 1 serving/day.
- Vegetables: 2 ½ cups per day minimum. Still hungry? Eat extra veggies, raw, steamed or roasted, no sauces.
- Avoid: refined (white) sugar, high fructose corn syrup, white bread, white pasta, starchy food
7. Get Active
Once you have your fuel strategy in place, it’s time to get moving. When you start this journey, you may lack the confidence to join a gym or a class. Get a good pair of walking shoes and a pedometer and set a goal of 10,000 steps per day. There are free pedometer apps available for smartphones – get one. Take the stairs. Park further from the entrance and get in those steps. Once you feel more confident, join a class 2-3 times per week or a local walking/running group. The more you move, the faster this weight will come off. Remember, to lose this weight you have to burn off more than you take in. That’s the secret to weight loss success.
Pinterest is the best source for motivational pictures, posters, inspirational quotes and other people’s progress photos. Collect these for moments when you need a boost and keep renewing the commitment you made to yourself at the beginning. Post your own progress photos if you like. This is how we keep each other going. Remember, you are not alone.