Every person that decides to lose weight has to know that consistency and staying focused are the most important things in the weight loss journey.
If you want to lose a lot of weight, but you are not sure how much you should lose per week or month, you should read the tips below and see how you can lose up to three pounds per week, and up to 12 pounds per month.
How To Start When You Have 50+ Pounds To Lose
The first thing you should change is your diet. You should eat high-quality food and more whole grains. Add more lean protein, and avoid eating fast foods and processed food. Also, always choose natural sugars instead of sweets.
It doesn’t matter how healthy a meal is, you should never overeat. Always eat in moderation because when you eat too much you will stop the process of losing 3 pounds per week. Make sure that you have more veggies on your plate. You need approximately ½ cup of grains per day, and 3 ounces of protein such as steak, chicken breast, or fish. If you stick to this plan you will surely lose 50 pounds in 4 months.
Add more healthy fats in your meals because you will feel full for a longer time and you won’t stop the weight loss process. You can add 1 teaspoon of healthy fats such as flaxseed, olive oil, coconut oil, or avocados in your smoothies and meals.
Beverages such as alcohol, soft drinks, or juices that are ‘’100% natural’’ should be avoided because they contain a lot of empty calories and sugar, and you will feel more hungry.
Besides a healthy diet, you must include some kind of exercises. You should break a sweat and aim to burn around 500kcal in one session. When you combine that deficit with the 700-1000kcal reduces from your diet you will reach your goal easily.
When you work out you should do more cardio if you want to burn more calories. Begin with exercises that have low-intensity and slowly increase their duration and intensity. You can start by walking three times per week for 30-40 minutes. After couple of weeks you can increase the duration and try some other type of cardio exercise such as swimming.
After some time you should focus on interval training because these exercises give amazing results. You should always warm up your body first, do a 2 minute sprint, and 20-30 minutes of training. This type of training will really help you to shed those extra pounds.
When you master the interval training you can add some weights. Speak with a professional trainer at the gym if you want to achieve best results. If you would rather work out at home you can repeat a set of exercises for each muscle group 8-10 times per day, but not each day. You should switch up the exercises between squats, push-ups, or triceps dips. When you think you have mastered these exercise, you can add dumbbells to challenge yourself.
Spending your day sitting won’t do any favours for your figure. Try to be active as much as you can during the day. Spend time with your friends, go dancing, bowling, or go for a walk. Anything you choose to do is better than sitting in a chair for a whole day.