This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.
Lose 50 Pounds in 3 Months Diet Plan, if you have a large amount of weight to lose, a typical diet will not be enough. You will need to devise a specific strategy that will result in a rapid weight loss without compromising your health.
If you really want to lose 50 pounds in 3 months it is important to be persistent.
One of the most important steps to a rapid weight loss is a proper diet plan.
However, keep in mind that this weight loss regime also includes exercise to maximize calorie burn.
The good news is that this allows for a better meal plan that is not too restrictive.
The key to a success is creating a consistent calorie deficit.
In order to do that, it is important to know your BMR (Basic Metabolic Rate) and how many calories you burn on a daily basis.
This will tell you how much of a calorie deficit you need to create to lose weight.
Lose 50 Pounds in 3 Months Diet Plan
A diet plan to lose 50 pounds in 3 months should encourage the burning of fat while providing you with enough nutrients that your body needs to stay healthy.
Keep in mind that your diet should not be too restrictive.
A good diet plan will cut some calories, but it will still be enough to provide you with enough nutrients and energy.
Ideally, you should make your daily intake around 1500 calories. If this sounds too much, and if you want to lose weight more rapidly (or with doing less exercise), you may go as low as 1200 calories per day.
This is an absolute limit: you should never go lower than 1200 calories. Anything less than this, and your body will not be able to get enough nutrients and energy.
This can get your body into a starvation mode and cause numerous health problems.
Other tips of a diet plan to lose 50 pounds in 3 months:
- Focus on portion control. It is better to eat many smaller meals than a few large meals. This will keep your metabolism busy, which encourages weight loss. It also keeps you full.
- Count your calories, but not rigorously. You need to know how many calories you are consuming on a daily basis. However, there is some leeway when it comes to calorie intake. You can go between 1200 and 1500 calories per day.
- Remember hydration. Make sure to drink enough water which is also good for detox.
Here is a sample diet plan to lose 50 pounds in 3 months:
Some people skip breakfast in hopes of consuming fewer calories per day. However, breakfast is an important meal: it will keep your metabolism busy and working. A good breakfast is rich in fiber, whole grains, and protein. Make sure not to consume foods that contain huge amounts of sugar and fat.
According to a study from the journal of nutrition, health, and aging, skipping breakfast is associated with obesity. So, having your breaksfast is a must.
- Whole-grain cereal with berries, topped with low-fat milk or yogurt
- Omelet with your favorite vegetables and one piece of whole-grain bread
A mid-morning snack is a great way to keep your metabolism busy between breakfast and lunch. It will also provide you with some energy and keep you full until your next meal. Another great advantage to mid-morning snack is that it keeps you from overeating at lunch.
Mid-Morning snack suggestions:
- Fruit (one banana, ½ bowl of berries, an apple)
- One hardboiled egg (if you skipped eggs for breakfast)
- Low-fat cheese on crackers (limit yourself to 2-3 crackers max)
An ideal lunch is rich in nutrients but light in calories and fat. This is a perfect time to get all the important vitamins and minerals, so make sure that your lunch contains a generous serving of veggies. You should add a serving of protein to this, but make sure to use low-fat meat, poultry or seafood.
- Mixed veggie salad with chunks of chicken or turkey (boiled or roasted)
- Salmon with mixed greens and low-fat dressing
You need to keep your metabolism busy during the afternoon time. A good mid-afternoon snack should not be heavy in calories, but it should keep you full until dinner. Because the recommended lunch is light, chances are that you will feel hungry in the afternoon. Make sure not to overeat; an afternoon snack should be light.
Mid-Afternoon Snack suggestions:
- ½ bowl of mixed nuts
- Bell peppers with Guacamole
- Celery sticks with low-fat greek yogurt
Your dinner should be satisfying but not too heavy. It is important not to overeat in the evening, if possible have an early lunch, around 6 pm -7 pm max. When you eat a lot late at night, your body doesn’t have any time to burn these calories before you go to bed. By keeping your metabolism busy throughout the day, chances are that you will not feel too hungry at dinner time. Your dinner should contain a serving of protein with a side serving of vegetables.
- Grilled chicken or turkey breast with grilled veggies
- 2-3 Vegetable and beef stuffed bell peppers
- Ham and veggie casserole
You can enjoy a small dessert for one meal during the day. Ideally, your desserts should be fruits or low-fat yogurt. A few times per week, you can get a more sugar-heavy dessert, as long as you keep it to a minimum.
- ½ Bowl of fruit topped with low-fat yogurt
- Two square pieces of dark chocolate
- Small non-fat pudding
- 2 Chocolate-dipped strawberries
- Fruit smoothie
- ¼ Bowl sweet popcorn
Remember: most of these desserts are allowed only a few times per week. The goal is to satisfy your craving without packing too many calories.
Is it Possible to Lose Lose 50 Pounds in 3 Months without Exercise?
If you want to lose a lot of weight in a short amount of time, it is important to devise a proper strategy.
Is it possible to lose 50 pounds in 3 months?
Yes, but it is not an easy task. In order to achieve this goal, you will need to figure out how many calories your body needs to function, and how many calories you need to burn on a daily basis.
Losing weight is down to a simple calculation: you take a certain number of calories through food, and you burn a certain amount.
A large portion of your daily calorie burn is used by your body to support its basic functions.
Other calories are burned through physical activity.
In order to lose weight, you need to burn more calories than you currently do.
This can be achieved in two ways: by consuming fewer calories, and by burning more calories on a daily basis.
A good weight loss approach combines these two strategies for maximum results.
This is the theory, but the number of calories that we take and burn depends on many factors, such as gender, age, metabolism, and many other things.
In order to lose 50 pounds in 3 months, you need to understand how your body works and how many calories you need to burn on a daily basis.
How to lose 50 pounds in 3 months? Here are the vital factors to take into account:
A Note on Losing Weight Without Exercise
How to lose 50 pounds in 3 months without exercise?
Keep in mind that this weight loss regime includes exercise precisely so you don’t have to cut too many calories in your diet.
Going under 1200 calories per day is dangerous and can force your body into a starvation mode.
This will only set your progress back. Weight loss is a simple math between calorie intake and calorie burning.
In order to lose weight without exercise, your calorie intake needs to be low. This may be a good way to go if you only want to lose a few pounds.
However, losing 50 pounds in 3 months is too much of a weight loss through diet alone.
In order to stay healthy, you should never cut too many calories.
This is why exercise is a necessary step for this weight loss regime.
Calculate Your BMR
The first step in losing weight is figuring out how many calories you need to burn every day.
This will tell you how many calories you can consume and how much exercise you need to have in order to create a calorie deficit.
The first thing you need to do is calculate your Basal Metabolic Rate (BMR).
This is the base calorie number that your body uses for its metabolic functions. BMR depends on your gender, age, height, and weight.
This is the number of calories you burn without exercise. In general, women have a BMR between 1200 and 1600 calories. Men have a BMR around 1600 to 2000 calories.
Use these formulas to calculate your BMR:
- Men: 66.47 + (6.24 x weight in LB) + (12.7 x height in inches) – (6.76 x age)
- Women: 655.1 + (4.35 x weight in-lb) + (4.7 x height in inches) – (4.7 x age)
Here is a handy BMR calculator you can use to learn what your Basal Metabolic Rate is.
This number will change as you lose weight, so make sure to use the calculator regularly to stay accurate.
The Harris-Benedict Formula
How much of a calorie deficit do you need to lose 50 pounds in 3 months?
The step is to use the Harris-Benedict formula to find out how many calories your body burns on a daily basis.
This is not the same thing as BMR. Remember, BMR only counts for calories that are used for maintaining basic bodily functions. It doesn’t account for exercise and other forms of calorie burning.
It means that two people with the same BMR will burn different numbers of calories per day, depending on their activity levels.
A very sedentary person might not burn much more than their BMR. A person who exercises regularly will burn a lot of calories in addition to their BMR.
This is where the Harris-Benedict formula comes in handy. It takes into account both your BMR and the activity level to tell you how many calories you need to consume on a daily basis to maintain your current weight.
Harris-Benedict formula is not difficult.
All you need to do is multiply your BMR with your activity factor.
The lowest activity factors are for sedentary people and the biggest ones are for those who engage in very heavy exercise.
Activity factor table:
- Sedentary (no exercise or very little exercise): 1.2
- Light exercise (1-3 times per week): 1.375
- Moderate exercise (3-5 days per week): 1.55
- Heavy exercise (6-7 days per week): 1.725
- Very heavy exercise (extra heavy workouts, twice per day): 1.9
For example, if your BMR is 1700 calories and your activity level is sedentary, you will multiply 1700 by 1.2 to get the number of calories you need to consume each day to maintain your current weight. 1700 x 1.2 = 2040
Since our goal is to lose weight, you will need to create a calorie deficit. In other words, you will need to consume fewer calories than 2040 per day, or you will need to engage in more exercise to create a calorie deficit.
For the best and quickest results, it is best to use both: consume fewer calories and burn more through exercise.
Remember: the only lose 50 pounds in 3 months guaranteed approach is to create a consistent and significant calorie deficit.
But how much of a calorie deficit you need to achieve this goal? The final calculator should tell you this.
How Many Calories to Burn Per Day for Weight Loss
The final step is to calculate your calorie deficit. This deficit should be in line with your weight loss goals.
In order to lose weight, you want to lose fat and maintain muscles.
This is why it’s important to eat food rich in nutrients. What you want to lose is fat.
The first thing you need to understand is how weight relates to calorie consumption.
One pound of fat equals approximately 3500 calories. It means that you need to create a 3500 calorie deficit to lose 1 pound.
Lose 50 pounds in 3 months calculator: In order to lose 50 pounds, you will need to create a 3500 x 50 = 175,000 calorie deficit over the course of 3 months.
Since weight loss is typically measured on a weekly basis, it means that you will need to create almost a 15,000 calorie deficit per week. It is over 2000 calorie deficit per day.
This is not easy to achieve. To make a 2000 calorie deficit per day, you will need to combine diet and exercise.
Remember, you should aim for 1500 calorie intake per day, and no less than 1200.
If you currently consume an extremely large number of calories per day (say, over 3500), you might be able to create this deficit through diet alone.
However, most people will need to use exercise to create this calorie deficit. Since you cannot go under 1200 calorie intake per day, you will need to engage in more exercise to meet this calorie deficit goal.
What Are Some Tips to Lose 50 Pounds in 3 Months Diet Plan?
Here are the most important tips to lose 50 pounds in 3 months:
1. Plan Your Meals Ahead
The best way to stick to your diet is to plan your meals ahead.
This will allow you to calculate calories properly and to control your portions. By planning your meals ahead, you will never be out of options.
Not knowing what your next meal will be often leads to overeating or eating between the meals.
2. Control Your Portions
Portion control is one of the best weight loss tips. It works no matter how much pounds you want to lose.
The idea behind portion control is more than keeping your calorie intake in check.
It also allows you to consume many smaller meals during the day. Smaller meals keep your metabolism busy, which encourages weight loss.
3. Track Calories
It is a good idea to track your calorie consumption.
This will tell you where you are at, and how many calories you are allowed to eat during that day.
The only way to create a calorie deficit is to actually consume fewer calories. Another reason for tracking calories is to know you are above the 1200 calorie limit.
This is something you need to be rigorous about.
The best way to track calories is through an app. There are many handy calorie trackers you can use for this purpose.
Calorie tracking apps such as MyFitnessPall typically come with additional features that will help you with weight loss.
This is the least popular tip but a much-needed one. In order to lose 50 pounds in 3 months, chances are that you will need to exercise.
This is the best way to up the calorie deficit. You’ll be surprised to learn how many calories you can learn just by engaging in moderate physical activity for one hour per day.
Another thing to remember: heavier people burn more calories than thin people by doing the same type of activity.
This is good news if you have plenty of pounds to lose: in the beginning, even light exercise will burn a lot of calories!
Here is how many calories you can burn per one hour of activity (based on a 185-pound person) according to Harvard medical school:
- Walking for 17 min/mile: 178
- Running (6min/mile): 733
- Bicycling14-15.9 mph: 444
- Bicycling, stationary, moderate: 311
- Swimming: 266
- Aerobics high impact: 311
- Carpentry: refinish furniture: 200
Remember: before starting any exercise regime, make sure to consult your doctor. They can give you the best advice on the type of exercise that is safe for you.
It is not easy to lose 50 pounds in 3 months. It can even be dangerous for your health if you are not careful. This is why it’s important to consult your doctor before starting this weight loss regime. Your doctor can examine you and give you the best advice on how to stay safe while trying to lose weight.
The information presented on this page should give you an idea on how to proceed. Keep in mind that your individual weight loss might be different.
Whatever you do, make sure to consume enough calories per day. Never go under 1200 calories. Also, make sure not to exhaust yourself with too many rigorous exercises. It is fine to slow down a little if it means better health.
Keep in mind that it is very difficult to lose 50 pounds in 3 months. Such a rapid weight loss may be only recommended to very overweight people who need to lose weight quickly for health reasons.
Talk to your doctor about how to stay safe during weight loss.
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.