Recommended Exercise Routines & Diet to Lose 50 Lbs

Losing 50 pounds may seem daunting, but a healthy diet and regular exercise routine can make it possible. A healthy weight loss rate is 1 to 2 pounds per week, so allow at least six months to shed 50 pounds of fat. Dropping those pounds will not only improve your appearance, but you'll also reap major health benefits. According to the Centers for Disease Control and Prevention, losing excess body weight can improve blood sugar and cholesterol levels, reducing the risk of cardiovascular disease and Type 2 diabetes.

For an effective weight-loss routine, aim for 45 minutes a day, five days a week of interval training. Walk briskly or jog for three minutes. Then, run or sprint for 30 seconds and repeat the cycle. These intense intervals can burn up to 200 extra calories per workout. As you advance, decrease the walking/jogging time and work up to one- or two-minute high-intensity intervals to lose those 50 pounds even faster.

Strength training tones and builds muscle tissue. Since muscle requires more calories to maintain than fat, growing your muscles also causes you to burn more energy at rest. Perform resistance exercises at least two days per week. Your routine should include all major muscle groups: chest, back, legs, hips, abdomen, arms and shoulders. Alternate muscle groups to avoid muscle fatigue, working your upper and lower body on different days. Weightlifting, squats, pushups, pullups, lunges and step climbing are all effective toning exercises.

Eating gives your metabolism a temporary boost. Consume small meals throughout the day to shed those 50 pounds as quickly as possible. Grazing also prevents starvation/binge cycles, which encourage your body to store more fat. Aim for a healthy meal or snack every two to three hours. Each plate should have vegetables and lean protein, such as egg whites, cottage cheese or fish. Eat plenty of fiber as well; it requires more energy to process, and has no calories. Fiber is found in fruits, vegetables and whole grains.

Stress contributes to weight gain by contributing to emotional eating, which usually involves junk food. According to Edward T. Creagan, M.D. of the Mayo Clinic, you can prevent this by identifying signs of stress and practicing relaxation exercises like meditation and yoga. If you feel like snacking when you're not hungry, look for an alternative activity like walking, working or playing with a pet. Lack of sleep contributes to stress and also slows your metabolism, so get adequate rest to avoid diet sabotage.