Easiest ways to lose 50 pounds

 By Nicole Hogan-Jenkins

Losing 50 pounds can improve the way your clothes fit. Photo Credit offstocker/iStock/Getty Images

Losing 50 pounds can dramatically affect the way you look and feel. It may be tempting to use quick fixes like weight-loss pills or crash diets to shed pounds, but these methods are unhealthy and don't provide long-term results. Weight loss requires burning off more calories than you consume daily. To lose weight safely, aim to lose around 1 to 2 pounds per week, suggests the University of Maryland Medical Center. Making healthy changes to your daily habits can help you lose a significant amount of weight easily.

Step 1

Write down your weight loss goals. Photo Credit Gra?ºa Victoria/Hemera/Getty Images

Set long- and short-term goals. Decide how much you want to lose over the course of three months. Set a goal for the amount you want to lose in six months. Write down your goals on a note card and post them someplace where you can see them daily for motivation.

Step 2

Recruit a support team. Photo Credit Dirima/iStock/Getty Images

Recruit a support team. Tell your friends and family about your weight-loss goals and ask for their help. Ask your friends to hold you accountable when going out to eat. Have your family make a healthy dish for you when attending parties and gatherings.

Step 3

Decrease your caloric intake through healthy eating. Photo Credit pilipphoto/iStock/Getty Images

Decrease your daily calorie intake. Record everything you eat for one week to see the average number of calories you consume daily. Subtract 500 from your average to calculate your daily calorie goal to lose about 1 pound per week

Step 4

Eat frequent, small meals. Photo Credit Fedor Kondratenko/iStock/Getty Images

Eat five to six times per day to boost your metabolism. Consume meals every three to four hours to stay satiated throughout the day and prevent overeating, suggests "Natural Health" magazine.

Step 5

Eat natural, whole foods like lean meats. Photo Credit karelnoppe/iStock/Getty Images

Clean up your eating habits. Eat natural, unprocessed foods like lean meats, poultry, fish, seafood, fruits, vegetables, whole grains, oatmeal, brown rice and healthy fats like olive oil, nuts, seeds and salmon. Avoid processed foods like frozen dinners and processed meats that are high in sodium, refined sugars and chemical preservatives, which encourage weight gain, notes University of Maryland Medical Center.

Step 6

Drink plenty of water. Photo Credit Elena Elisseeva/iStock/Getty Images

Drink plenty of water to stay hydrated and minimize bloating caused by water retention. While Harvard School of Public Health points out that it's impossible to give an exact amount of water that you should drink, in general men should drink 12 cups and women 9 cups daily.

Step 7

Do strength training workouts. Photo Credit kzenon/iStock/Getty Images

Perform strength-training workouts three days per week to build muscle and increase metabolism. Use exercise bands, dumbbells or body weight as resistance. Include exercises like squats, push-ups, tricep dips, lunges, chest press and overhead shoulder press for three sets of 15 repetitions each.

Step 8

Engage in cardio. Photo Credit Estudi M6/iStock/Getty Images

Engage in cardiovascular exercise four to five days per week to burn off layers of stored fat. Walk on the treadmill, ride a stationary bike, jog outdoors or take an aerobics class. Change your cardio choices often to keep your body responding to the workouts.

Step 9

Participate in activities with friends, such as dance class. Photo Credit kzenon/iStock/Getty Images

Participate in sports and activities with your family and friends. Whether you select a water aerobics or dance class at the local fitness center, or compete in energetic dance videos and sports on your video game system, keeping yourself moving helps lighten your mood and keeps you on track with your weight loss goals.

Step 10

Weight yourself to track your progress. Photo Credit Reid Veto/iStock/Getty Images

Weigh yourself weekly to track your progress. Upon rising, step onto the scale after using the bathroom to find your true weight. Document your progress to keep yourself motivated.

Warnings

• Consult your physician before starting a new weight-loss program.

Tips

• Keep a notebook or calendar to track your exercise routine, dietary goals and weight loss.
• Monitor your weight after you reach your goal. If it starts creeping up, step up your exercise and reduce calories to maintain your goal weight.

Things You'll Need

• Note card
• Bathroom scales