Diet Plan To Lose 50 Pounds In 3 Months


Diet plan to lose 50 pounds in 3 months is designed to improve your overall health and fitness, while losing the majority of your weight within 1-2 months. This diet plan helps you to lose around 50 pounds in a period of just three months. While on this diet, you will be able to have a loss of 12 lbs per month. by sticking to this diet plan, you will be able to reduce your body weight by 50 lbs in just 3 months. It is effective and safe for health.

How Long Does It Take to Lose 50 Pounds?

For most people, a weight loss of two to three pounds per week represents a healthy and sustainable approach to losing 50 pounds or more. You will need to cut 3,500 calories from your diet to lose one pound of fat – so cutting back 1,000 calories a day will equal two pounds of weight loss per week. At a weight loss of two pounds per week, you will lose 50 pounds in 25 weeks, or a little less than six months. Remember, as you start losing weight, you will need to readjust your energy needs and move to a lower-calorie level for every 10 to 15 pounds lost to keep losing weight at a consistent rate.

8 Ways to Kick Start Your Weight Loss 

how to lose 50 pounds exercise

1. Keep a Food Log

You can decrease your calorie intake by tracking what you eat every day, cutting down on your portion sizes, or eliminating high-calorie options from your diet. Although it may sound tedious, counting calories is the absolute best thing you can do to stay on track. One medical study suggested that tracking your daily intake may help double the amount of weight you lose (3).

Keeping an eye on how much you’re consuming, seven days a week, will not only ensure you are meeting your goals, but can also teach you a ton about your nutrition. You will learn how to portion better and discover a few things you didn’t realize we’re getting in the way of your progress.

Download a macro or calorie tracking app to get started! 

2. Eat The Best Weight Loss Foods

Even though controlling how much you are eating is the only proven way to lose weight, what you are consuming can play a major role in the type of weight you lose (i.e. muscle vs. fat). And choosing the right type of grub can make it a little easier by helping to control hunger, improving your mood, boosting energy levels, and much more.

Calorie control is not a perfect science. The methods used to determine the exact calorie amounts in foods can be off by up to 5% (4). The quality of ingredients and level of processing can also affect how quickly it is digested and absorbed by the body. Research suggests less processed options may be absorbed more slowly, and that your body expends twice as much energy digesting these foods compared to highly processed ones (5). Stack your plate with the best foods for weight loss to keep your total intake under control and boost the overall quality of your meals. 

Having a hard time sticking to your diet or just not a big fan of traditional diet food? Consider opting for a new approach like a keto diet. While the research on keto for weight loss is still in its early stages, some studies are suggesting that eliminating a majority of carbs from your diet forces your body to burn more fat for energy and may promote more weight loss with better appetite control. A ketogenic meal plan promotes higher fat foods (like bacon, cheese, whole eggs, peanut butter, and plenty of avocados), which is a drastic difference from traditional diets that suggest a more lean approach (like low-fat dairy, lean proteins, steamed veggies, and whole grains). If this style of eating sounds more appealing to you, keto might be worth a shot! 

3. Use Smart Goal Setting

Eating healthy may seem like a mystery these days, but it doesn’t have to be so difficult. It is possible to lose weight, eat the things you love and still get the nutrients you need into your day. It is all about a healthy balance and finding the right changes that work best for you.

Don’t feel like you must overhaul your entire lifestyle all at once. Start with one or two areas you really need to work on and master those first. Set goals you know you can achieve. Small changes will create the biggest impact over time. If you are adding more nutritious foods to your day, make sure you are also getting rid of some unhealthy options, this will help you make more room for the choices that are going to benefit you most. Here are some proven ways to lose more weight and increase your nutrition, that you may want to consider:

  • Eat more veggies – in fact, aim to make half of your plate veggies
  • Drink more water, or only water
  • Drink less alcohol and sugar-sweetened beverages
  • Eat more protein, especially lean proteins like fish, chicken, beans, and lentils.
  • Eat less processed foods – anything with ingredients you cannot pronounce
  • Eat less sugar and options with added sugar.
  • Eat less high-fat items like fried/breaded meats, heavy sauces, and use fewer dressings, oils, and butter.

4. Burn More Calories

The more you move, the more you burn each day. Exercise is also a great way to build more lean muscle mass to increase your metabolism and allow you to burn more body fat.

If it has been a while since you’ve seen a gym, you are going to want to ease into any workout routine. Even if you are mentally ready to go balls to the wall and get shredded fast, your body may not be ready. Be realistic with yourself and your current level of fitness. For some, simply moving more today than you did the day before is a great place to start. If you are looking for some great workout ideas for beginners, try some of these:

  • Walking or jogging
  • Hiking
  • Cycling
  • Yoga
  • Swimming
  • Exercises using your body weight
  • Light weight lifting

As your level of fitness increases, you can start to incorporate more high intensity training and weight lifting to increase results.

5. Reduce Hunger

Having more than 50 pounds of excess weight can sometimes make weight reduction more difficult, especially if your hunger-fullness cues are out of whack.

Your body has two key hormones it uses to regulate hunger: ghrelin and leptin. Ghrelin is produced by the stomach, and signals to the brain to increase your appetite when the stomach is empty and energy is needed. Leptin is produced by your fat cells and does the opposite, working to increase metabolism for digestion and signaling to the brain that you are full, and no more food is needed.

Ideally, when you are gaining weight, leptin works to naturally decrease appetite and promote weight loss. However, in some cases of excess weight gain, you can become leptin resistant. In other words, your leptin signals are no longer working properly, and your body may constantly feel hungry. In addition, any weight loss achieved may trigger ghrelin to increase, which can increase your appetite further.

But have no fear, leptin and ghrelin are not the only factors that control your appetite. And understanding you may be hungrier when dieting is half the battle, so hang in there. Here are few lifestyle changes you can try to keep your growling stomach at ease:

  • Drink more water. Often appetite can spike when you are slightly dehydrated.
  • Eat more fiber. Fiber pulls more water into the gut, making you feel fuller.
  • Eat more fish. Omega 3 fatty acids are linked to decreased hunger.
  • Get Some rest. Lack of sleep can cause you to store more belly fat and may also cause ghrelin to increase and leptin to decrease.

6. Know Your Strengths

Take note of the obstacles you are facing when it comes to losing weight and be honest with yourself. Is your job, friends, time, money, stress, etc. holding you back from being successful? Being aware of your weaknesses and making a list of the hurdles you will need to jump, will help prepare you for these challenges as they arise.

Now take note of your strengths. What are the things you have going for you to achieve your goals? Do you have a strong support system, access to tools you need, the time to dedicate to yourself? Make a list of your strengths and continue to seek new ones. You can use these to overcome some of your obstacles and propel yourself forward.

7. Give Yourself a Break

Remember you are not alone. We all have our own battles with healthy eating, it just looks a little different for each of us. Give yourself permission to fail. Failure is a part of the journey, and it only helps you grow stronger and wiser. If you have a bad day or a bad week, don’t throw out all your good intentions. Go back to your why and remember your motivation for starting. Then pick yourself up and get back on track. It is more important to be consistent than it is to be perfect.

8. Have Cheat Meals not Cheat Days

Contrary to popular belief, dieting and deprivation do not need to go hand in hand. It is possible to enjoy a healthy lifestyle and still splurge from time to time. Follow the 80/20 rule and strive to keep 80% of your intake on track, while giving yourself 20% of wiggle room.

This is also commonly referred to as “cheat days”. But remember, it takes 3500 calories to lose one pound. This also means it takes 3,500 calories to gain a pound – and it is a LOT easier to eat 3,500 calories than to cut the same amount. Having a full-blown cheat day can unravel all your hard work for the week if you’re not careful. Instead, have cheat “events” or cheat meals. Choose one or two meals a week to enjoy yourself instead of a whole day. And make sure you spread them out, so your cheat events aren’t back to back. Also, try to wait at least one month before adding in any cheats.

How to Lose 50 Pounds: 5 Tips for the First 3 Months

Man and woman doing HIIT to lose weight in three months

Losing 50 pounds in three months is more than double the recommended rate of weight loss.

Losing 50 pounds in three months is an ambitious goal that’s not recommended by health professionals. While you can see major results in your health and appearance by sticking to a healthy eating and exercise plan for three months, it’s more realistic to aim to lose between 12 and 24 pounds in that timeframe.

Here’s why, and how to get started toward your goal.

Is Losing 50 Pounds in 3 Months Safe?

The short answer is no.

To lose a pound of fat, you have to cut or burn about 3,500 calories, according to the Mayo Clinic. So, by the numbers, you would have to burn about 175,000 calories in order to lose 50 pounds.

If your timeframe is 100 days, which is slightly more than three months, you would have to cut or burn 1,750 calories a day to achieve your goal. That means you’d have to follow a very low-calorie diet and exercise intensely, both of which carry short- and long-term health risks, including muscle loss, nutritional deficiencies and gallstones. Plus, you’re more likely to gain the weight back.

Instead, the Centers for Disease Control and Prevention recommends aiming to lose 1 to 2 pounds per week. While it’s still not easy to lose weight at this pace, it is achievable, and people who stick to this plan are more likely to keep the weight off.

In short, losing 50 pounds in three months isn’t safe or sustainable, but you can safely get about halfway to your goal in that timeframe. Here’s how:

1. Cut Your Calories

Weight loss comes down to burning more calories than you take in, so you’ll need to start by taking a look at how many daily calories you’re getting and trimming that number appropriately.

First, understand how many calories you need to maintain your current weight. To get a good general idea, check the Dietary Guidelines for Americans’ Estimated Calorie Needs chart, which breaks it down by age, sex and physical activity level.

To get a more personalized calorie estimate, you can use a calorie tracker, such as’s MyPlate app, which takes more factors into account and also lets you track your food intake and exercise.

Once you know your number, you can subtract about 500 calories per day, which would help you lose about 1 pound per week, according to the Mayo Clinic. Burning more calories through exercise (more on that in a minute) can help you lose closer to the maximum of 2 pounds per week.

2. Get Plenty of Protein

While you may be trying to eat fewer calories overall, you should prioritize calories from protein. According to a December 2019 review and meta-analysis in ​Advances in Nutrition​, people who are actively cutting calories should aim to eat about 1.3 grams of protein per kilogram of body weight (that’s higher than the 0.8 g/kg recommended for the average adult).

Keep in mind that a kilogram is about 2.2 pounds. So if you weigh 200 pounds, for example, you should aim to eat about 118 grams of protein each day while losing weight.

Examples of healthy foods high in protein include:

  • Chicken breast
  • Ground turkey
  • Salmon
  • Canned tuna
  • Tofu and tempeh
  • Beans and lentils

3. Eat Your Fiber

In addition to protein, make sure you’re eating foods that are naturally high in fiber — namely, fruits and vegetables.

Fiber is good for weight loss because these foods help you feel full on fewer calories, and they’re also crucial to your gut and metabolic health. Indeed, just aiming to eat about 30 grams of fiber each day can help you lose weight as effectively as a more complicated diet, according to a February 2015 study in ​Annals of Internal Medicine​.

Foods high in fiber include:

  • Avocado
  • Beans and lentils
  • Berries
  • Edamame
  • Firm tofu
  • Flaxseed and chia seeds
  • Oatmeal
  • Pears
  • Squash
  • Sweet potato

4. Work in Strength Training

Although cardio workouts like running or biking can burn a lot of calories in the moment, don’t underestimate the power of strength training for weight loss. That’s because these workouts build muscle, which increases your resting metabolism and helps you burn more calories overall, day after day.

The Physical Activity Guidelines for Americans recommend doing at least 150 minutes of moderate-intensity cardio each week (or 75 minutes of vigorous activity) and working in at least two full-body strength training workouts, too.

You’ll get the most burn if you choose cardio-intensive, weight-bearing movements like squats, burpees, deadlifts, push-ups and pull-ups. You can hold onto weights, or just use your body weight if you’re relatively new to the moves.

5. Add HIIT

High-intensity interval training (HIIT) alternates short, intense bouts of activity (20 to 60 seconds) and lower-intensity recovery periods. It’s a quick and efficient way to work out, especially if you’re short on time, and it’s an effective way to burn fat and lose weight, according to a February 2018 meta-analysis of nearly 40 studies in ​Sports Medicine​.

Sample Diet Plan

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So, you want to lose 50 pounds? Congratulations on making this major and life-changing decision! While you are striving to lose 50 pounds, there are a few basic strategies you should follow every day. First off, you will need to keep your calorie count in check. Since your weight loss plan will include exercise, you shouldn’t restrict your calorie count too drastically because you will need a substantial amount of energy. Try to keep your calorie count around 1500 calories a day, and never let it drop below 1200.

You also need to focus on portion control, and these small portions should be consumed several times throughout the day. By continuously feeding your body small amounts of food, you’re keeping your metabolism fueled and preventing excess calories from being stored as fat (since your body has trouble digesting large portions of food at once). Let’s take a look at a sample diet and some meal options to consider:


Don’t skimp on breakfast! You need to wake up your metabolism the right way, and fuel it with whole grains, protein and fiber to keep your energy levels high throughout the day. Stay away from options that are laden with sugar and fat, as these will raise your energy levels quickly, only to be followed by a mid-morning crash. Some good breakfast options are:

  • Egg white omelet with veggies and a slice of whole wheat, dry toast
  • One whole wheat pancake topped with berries
  • Whole grain (low sugar) cereal with non-fat milk and berries
  • Hard boiled egg with half a banana and slice of dry, whole wheat toast

Mid-Morning Snack

Your mid-morning snack will keep your metabolism going and prevent you from overeating at lunch. Some options are:

  • Fruit salad with non-fat yogurt
  • Low-fat string cheese
  • Hardboiled egg (provided you didn’t have eggs for breakfast)
  • Banana


Make sure you keep your lunch light and nutritious. Some options are:

  • Grilled veggie sandwich with whole wheat bread and yellow mustard (no mayo)
  • Half a turkey sandwich and a cup of low-fat veggie soup
  • Salmon on top of mixed greens and veggies with non-fat vinaigrette

Afternoon Snack

Your afternoon snack should get you over the late-afternoon fatigue hump and continue to fill you with nutrients. Some good choices are:

  • Raw veggies and hummus
  • An apple with a tablespoon of peanut butter


You should never overeat late in the day, since your body won’t have that much time to burn it off. However, since you’ve been fueling your hunger all day, you won’t need to. Some dinner options are:

  • Grilled chicken breast or fish with a side of assorted grilled veggies
  • Mixed green salad loaded with veggies and topped with grilled chicken or tuna (no mayo)

If you’ve kept your carb consumption to a minimum, then throw in small baked potato (plain) or a slice of whole wheat bread. However, never overload on carbs late at night!


An ideal dessert would be a piece of fresh fruit. A few night of the week, consider some non-fat pudding, Jell-o or non-fat frozen yogurt (preferably sugar-free).

10 Best Way to Lose 50 Pounds

10 Best Way to Lose 50 Pounds

If you are overweight and you have gained an unhealthy weight, which might be a risk for your health conditions like heart diseases and obesity.  If you’re trying to lose weight fast then remember there are many factors that depend on losing weight.

If your goal is to lose 50 pounds then read the below are some tips, and try to add in your daily routine.

01. Eat Best weight Loss Foods

Eating weight loss foods and controlling how much you eat is a proven way to lose weight. What you are consuming and what kind of food you are eating can play a major role in weight loss.

Choosing the best weight loss food and right food can make it a little easier to lose weight by controlling hunger, boosting your energy levels, and more.

Consuming less calories and your plate with high-protein foods to keep your total intake under control and boost the quality of your meals.

It’s a very hard time sticking to your diet and not eating foods that you like. But if your goal is to lose 50 pounds then you should stick to a healthy diet.

Here we listed some weight loss foods:

Nutrients Dense Foods:

  • Broccoli
  • Carrots
  • Collard Greens
  • Asparagus
  • Bell Peppers
  • Eggs
  • Kale
  • Oats

Healthy Fats:

  • Almonds
  • Peanut Butter
  • Avocado
  • Fatty Fish
  • Chia Seeds

Lean Proteins:

  • Chicken
  • Turkey
  • White Fish
  • Lean beef

High Fiber Foods:

  • Lentils
  • Beans
  • Apples
  • Whole Wheat Pasta
  • Berries

Low Calories and high-volume foods:

  • Celery
  • Lettuce
  • Melon
  • Salsa
  • Cucumber

02. Try to Burn More Calories

The more you do physical activities, the more you burn calories every day.  Exercises are also the best way to burn more body fat, increase your metabolism and the best way to build lean muscles.

Take help from a personal trainer to make a best workout plan for weight loss, and include more cardio exercises in your routine. Whether you want lose 50 pounds in 3 months or in 6 months, you must focus on burning more calories.

The only one way you can burn calories is by engaging in physical activities, and you can also do bodyweight training. Because they improve your overall strength and fitness levels.

If you’re looking for some great weight loss exercise, try some of these below:

  • Yoga
  • Walking
  • Jogging
  • Swimming
  • Bodyweight exercises
  • Cycling
  • Light weight lifting workouts

These workouts are increasing your level of fitness and you can start with high-weight lifting exercises for better results.

03. Try to Drink More Water

Try to Drink More Water

Try to drink more water and drinking eight glasses of water per day can help you to feel less hungry, which directly helps you in weight loss. Try to drink water whenever you feel hungry and water is a better way to control calories intake because it contains no calories.    

You can drink water before every meal so you can feel less hungry and feel fuller fast. Drinking enough water frequently can help your weight loss journey. Also, it will help to maintain your body temperature and get rid of body waste.

04. Always Eat Breakfast

Eating breakfast every day is very important to start your day and start your daily metabolism. Eating high-protein breakfast can help you to go towards your weight loss goals.

Eating a high- protein breakfast in the morning boosts your metabolism more than eating in the evening. It also helps you to take less calories and keeps you feeling fuller.

 If you’re looking high-protein foods, try some of these below:

  • Oats
  • Eggs
  • Cottage cheese
  • Tofu
  • Peanut butter

05. Do More Exercise

It’s very important to do more exercise to burn calories, if you want to lose 50 pounds fast then spend one hour in the gym by doing exercises. Make one exercise routine and try to stick to it, so it will give more benefits.

If you’re losing weight, doing more exercise can increase the number of calories you burn and if you combine it with reducing the amount of calories you eat, then the result is weight loss.

Also, doing more exercise can increase metabolism and maintain lean body mass. Try to do more resistance training because these exercises are designed to improve your strength and build muscle.  

Before starting any exercise for weight, you should consult with a fitness coach.

06. Try Intermittent Fasting

Intermittent Fasting is also one of the best ways to lose weight, it will make you practice where you’re not eating for a specific duration of time. There are many different ways to do intermittent fasting.

If you do intermittent fasting strongly, the chances will increase to lose weight fast. Just you need to fast for a certain number of hours per day.

For Example: one method is to eat 8 hours a day and then rest for 16 hours you can fast. Remember you sleep as well between 7 to 8 hours. This is called 8:16 intermittent fasting, it’s actually a very popular method and most people follow this method only.  

07. Eat Fewer Calories

If you want to lose 50 pounds easily then try to eat fewer calories and always drink water before every meal, so you can consume fewer calories.

It’s best to eat more fiber and protein so you can feel fuller for a long time. Also, reduce carbs intake because carbs are high in calories and low in nutrients. You can eat carbs between 25 to 50 grams a day, so you can follow the best diet.

some tips to eat fewer calories:

  • Use Smaller Plates
  • Don’t drink your calories
  • Try to cook your food in home
  • Drink water before every meal
  • Try to eat your meals slowly
  • Eat vegetables and whole fruits

08. Get Enough Sleep

Get Enough Sleep

The national sleep foundation recommends between 7 to 8 hours every night, so try to get enough sleep to reach your weight loss goals.

Getting enough sleep is very important to lose weight, you need to set a good sleep schedule and stick to it. One small study shows that less sleep increases hunger.

09. Reduce Your Stress Levels

Stress also influences your weight gain and loss. When you’re highly stressed, you can overeat or emotionally eat unhealthy foods that promote weight gain. So, try to reduce stress levels to achieve your weight loss goals and live a healthy lifestyle.

There are many ways in which you can reduce your stress, such as doing yoga, exercise, meditation and spending quality time with family or friends. These methods help you relax and reduce stress.

10. Weigh Yourself Every Day

If you are trying to lose 50 pounds, then the best idea is to weigh yourself right after you wake up.  It also helps you to keep yourself motivated.  

Weighing yourself every morning can help increase your awareness of your weight. It also prevents you from gaining weight. Self-weighing is just the extra motivation you need to achieve your goals.

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