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Lose 50 Pounds In 3 Months: How To Transform Your Life In 13 Weeks

Lose 50 Pounds In 3 Months

If you had an opportunity to transform your future by improving your quality and quantity of life in just 13 weeks, you’d take it, right? If you’re currently overweight, this guide on how to lose 50 pounds in 3 months is the answer.

We won’t sugarcoat it: losing 50 pounds in 3 months without resorting to invasive surgery is hard work. Nonetheless, at the end of the weight loss journey, you will be met with the sweet taste of success. Better still, when followed with sustainable healthy living practices, the next 13 weeks can set you up for a lifetime of health and happiness.

How To Lose 50 Pounds In 3 Months: The Basic Numbers 

Before building a weight loss strategy, you must first familiarize yourself with what it takes to achieve your goal. 

Fat loss is a complex issue influenced by several factors. In the simplest terms, though, the goal is to create a calorie deficit. This is achieved by burning more calories than you consume. Conversely, if you consume more calories than you burn, it will create a caloric surplus that leads to weight gain. 

As a guideline, one pound of fat equates to 3,500 calories. Using this figure, it is possible to calculate how big the calorie deficit must be to achieve your goals;

  • 3,500 (calories) x 50 (total pounds) = 175,000 total calorie deficit over the three months.
  • 175,000 (total calorie deficit) / 91 (days) = 1,923 calories per day.

So, if you want to lose 50 pounds in 3 months, your average daily calorie deficit should be just under 2,000 calories for a weekly total of 14,000.

chart showing weight loss

The Timeline Of Losing 50 Pounds In 3 Months

If you want to lose 50 pounds in 3 months, you will need to lose an average of;

  • 16.66 pounds per month,
  • 3.85 pounds per week, 
  • 0.54 pounds per day.

However, it is naturally easier to lose more fat at the start of the journey as there is more to lose while starting a new health plan will kick the body into overdrive too. Nonetheless, the fact that weight loss will slow if you follow the same plan from start to finish is why understanding the caloric deficit calculation above is vital. It encourages you to keep monitoring your caloric situation to maintain the level of deficit needed for success.

Understanding The Factors That Influence Weight Loss

While the above calculations provide a rough guideline of what you must do to lose 50 pounds in 13 weeks, you should not forget that we are all unique. As such, losing 50 pounds may look vastly different for you than someone else.

Firstly, losing 50 pounds isn’t possible for everyone. If your BMI is only 25-30, for example, you probably won’t have 50 excess pounds to lose. In this instance, you will still need to create a calorie deficit. However, the requirements will be far smaller.

Some other issues to consider include;

  • Metabolic rate – some people naturally burn fat more quickly than others due to age, genetics, body composition, and other features. While it may influence your journey, it should not prevent you from losing weight. 
  • Muscle growth – the scales allow you to track your weight, but you should note that you are likely to gain lean muscle while simultaneously losing fat. So, you may be losing fat faster than the scales indicate.
  • Health issues – hormonal imbalances, endocrine diseases, and medications may also impact your weight loss. If you know of health issues, it’s also best to consult an expert before undergoing a significant fat loss journey. 
  • Physical size – energy is used during all activities from basic functions to exercise. Naturally, more energy is required to move a 6ft5in 300lb person than a 5ft8in 225lb individual. 

Regardless of these factors, though, a sustained calorie deficit is the key to achieving your goal. 

How To Lose 50 Pounds In 3 Months: Changing Your Lifestyle

The harsh reality is that lifestyle changes will be required if you want to lose 50 pounds in 3 months. As mentioned, there are several factors that influence your fat loss journey. Ultimately, though, creating a calorie deficit comes from either increasing the amount of calories you burn or reducing the amount you consume.

Burning More Calories

Man Running

The body burns up to 75% of its daily calories on basic functions like breathing and circulating blood. So, you are already burning thousands of calories each week. The average adult burns around 2,000-2,500 calories daily. However, as noted, weighing more means that more energy is needed to complete daily tasks.

This can be viewed as positive news, given that you want to create a calorie deficit of almost 2,000 calories per day. Still, a conscious effort to burn more calories will be required if you wish to lose fat. Some of the best ways to do this include;

  • Exercising. Whether it’s joining the gym, playing sports, or taking on a fitness boot camp is a personal choice. Strength training is particularly useful as it will build lean muscle while simultaneously burning a lot of energy to do it. However, any form of exercise that gets the body moving and heart rate up is a step in the right direction.
  • Move more in daily activities. There are many opportunities to make simple changes throughout the day. Walking to the grocery store, taking the stairs rather than the elevator, and even cleaning the home without using automated appliances can help. 
  • Changing your nutrition. Nutrition isn’t just about calorie counting. Caffeine, for example, can boost metabolic rates by making the body work harder to metabolize foods. Hot foods containing ingredients like cayenne or spices can have a similar impact on the body. So you can burn more calories without trying.

When taking on increased physical activity, though, it is likely that you may need to monitor inflammation and related issues that could hold you back. Still, increasing your daily step count while also finding time for 5 hours of exercise per week should give you the best chance of losing 50 pounds in 3 months.  

Eating Fewer Calories

While exercise is important, the cliche that you can’t outrun a bad diet is very true. If you have more than 50 pounds to lose, the reality is that you’ve consumed more than necessary for an extended period of time. Addressing this is essential, not least because even an intense workout will not achieve the calorie deficit you crave without the right diet.

The Keto diet can be a very popular choice for anyone learning how to lose 50 pounds in 3 months, as it focuses on limiting carbs without eliminating them altogether. A high-protein, high-fat diet can work well for macros while managing calorie intake. Other tips include;

  • Try to find high-volume, low-calorie foods to bulk out your meals. This can stifle hunger between meals, which keeps you from snacking. This is a major breakthrough when hoping to avoid overconsumption, not least because it impacts the mindset as well as the body.
  • Consider ideas like intermittent fasting. When you limit eating to a window, it naturally means that your daily intake will significantly fall. Just be sure to consume healthy foods during the open window, and you’ll be fine.
  • Plan your meals. While calorie tracking is great, it becomes far easier to stay on top of the situation when you know what you’ll eat ahead of time. It also enables you to visualize the fat loss journey, which can work wonders for your mindset. On a side note, it can help you manage your food budget.

Eating fewer calories is essential if you want to lose weight, but you must do it safely. Even when opting for a big loss, like losing 50 pounds in 3 months, you must get enough calories. Starving yourself is not an option and will lead to significant long-term issues for your health as well as the weight management process.

Additional Advice For Undergoing Significant Weight Loss

Losing 50 pounds in 3 months may seem like an uphill battle, but it will improve your life in many ways. Some of the key benefits include;

  • Look better and feel more confident,
  • Promote increased heart health,
  • Be more active with friends and family,
  • Prolong your life,
  • Get better sleep, 
  • Improve your insulin resistance,
  • Enhance your sex life,
  • Reduce your risk of cancer and strokes,
  • Put less strain on your joints,
  • Become fitter and less out of breath.

If you are genuinely committed to losing 50 pounds over the next 13 weeks, it’s vital that you begin the process on the front foot. There are plenty of calorie counters, step counters, and other Apps that help you track the process. This removes the guesswork and allows you to remain on the right path. 

Given that your weight will be falling, it’s vital that you complete regular weigh-ins. As well as checking your progress, it allows you to recalculate your calorie requirements with greater accuracy. However, it should be noted that your weight can fluctuate throughout the day due to hydration and whether you’ve just eaten. Try to weigh yourself at the same time and under the same circumstances for the best results.

Crucially, you can make the process far easier by focusing on enjoyable elements. This can range from choosing a nutrition plan that includes foods you love, like the carnivore diet, to selecting enjoyable exercises with a social element. Aside from making the next 13 weeks feel more manageable, it should deliver valuable insights for when you subsequently look to build a sustainable, healthy lifestyle. 

The Final Word

Losing 50 pounds in just 3 months is a significant challenge to take on, but it forces you to take the process seriously. Moreover, most people find it easier to embrace extreme restrictions for a short period rather than long-term limitations. It also means you can switch to sustainable healthy eating goals far sooner. 

Finally, if you try to lose 50 pounds and fall a little short of the mark with 30 pounds, you’ll have still made a life-changing improvement and find yourself well on the way to building the life you want and deserve.

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