Losing 50 Pounds in 3 Months: Easy & Effective Tips

Safe and effective ways to lose weight & keep it off

Co-authored by Pouya Shafipour, MD, MS and Bailey Cho

Last Updated: December 20, 2024 Fact Checked

• Changing Your Diet
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• Workout Tips
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• Weight-Loss Medication
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• Monthly Exercise and Meal Plan for Weight Loss
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• Video
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• Tips
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• Warnings

|Show more |Show less

According to the CDC, the ideal rate of weight loss is about 1 to 2 pounds per week, which is about 12 to 24 pounds in 3 months. However, some people experience faster weight loss than others. If your goal is to lose 50 pounds in 3 months, there are several diet and exercise strategies that can help you make progress. To help you work toward your goal, we talked to personal trainer and nutritionist Laura Flinn and nutritionist Tara Coleman for tips on how to lose weight safely and effectively.

How to Lose 50 Pounds Safely

Use a calorie calculator to see how many calories you need to cut each day to lose weight. For most people, it’s about 500 calories. Include more protein and fiber in your diet to feel fuller longer and avoid overeating. Aim for 5 hours of exercise per week, including weight training and cardio.

Steps

Section 1 of 3:

Changing Your Diet to Lose Weight

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1. 1
   Eat fewer calories than your body needs to lose weight. Generally, you need to burn 3,500 calories to lose one pound (0.45 kg) of weight. Most people start by cutting 500 calories per day to lose one pound per week, but this amount will change as you lose weight. To calculate your total daily calorie needs, input your height, weight, age, gender, and activity level into an online calculator. It will provide the exact number of calories you need to cut out to lose weight.

   • To lose 50 pounds in 3 months, you would need a weekly calorie deficit of at least 14,000 calories, or about 2,000 calories per day. This is not healthy or recommended.
   • Do not starve yourself, since that can actually lead to weight gain in the long run! In general, women should eat no less than 1,200 calories per day and men should eat no less than 1,500 calories per day.
   • According to Flinn, “genetics plays a big role in how much and how fast someone can lose weight.” It’s realistic to “aim for 1 to 2 pounds a week for healthy weight loss, which is around 9 to 18 pounds in 2 months.”
2. 2
   Eat smaller meals more frequently. Some studies suggest that eating smaller meals more frequently may boost your metabolism, increase your energy levels, and lead to weight loss. It can also help you feel fuller and prevent overeating. Try to eat 5 meals per day, each around 300 calories. An example diet looks like:

   • Breakfast: one cup of Greek yogurt with fruit
   • Snack: 4 oz cup of sharp cheddar cheese or veggies with hummus
   • Lunch: Large salad of lettuce, tomatoes, and a small amount of low-calorie dressing. 1 cup of vegetables or fruit
   • Snack: 3 tablespoons of dried cherries or 2 kiwis
   • Dinner: 6 oz baked chicken breast, 1 cup broccoli, 1 cup fruit
   • Snack: 1 cup of unsalted nuts or 1 cup of raw vegetables
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3. 3
   Include more protein in your diet. For most people, upping their protein intake is the key to losing weight. Protein can help you feel fuller longer, keep lean muscle mass, and burn calories more quickly. According to research, you should aim to eat about 1.6 to 2.2 grams of protein per kilogram (or 0.73 to 1 gram per pound) of body weight to lose weight. If you weigh 200 pounds, for example, that would be about 118 grams of protein per day.

   • Flinn says good sources of lean protein include “chicken, turkey, eggs, lean beef, fish, whey protein powder, and Greek yogurt.”
   • Other sources of protein include milk, cheese, tofu salmon, tuna, mackerel, anchovies, trout, chickpeas, lentils, walnuts, and pumpkin seeds.
   • If you’re vegetarian, there are so many plant-based protein sources. Coleman recommends adding “hemp seeds or peanut butter” to your oatmeal, or cooking a “lentil-based pasta.”
4. 4
   Increase your fiber intake. High-fiber foods help you feel fuller longer because they absorb more water in your GI tract and take longer to digest. This can reduce your calorie intake and prevent you from overeating. Foods high in fiber include:

   • Fruits: apples, apricots, avocados, bananas, berries (blueberries, raspberries, strawberries), dates, passion fruit, pears, kiwi, grapefruit, oranges, pomegranate seeds, peaches
   • Vegetables: artichoke, asparagus, beans, beets, broccoli, brussel sprouts, carrots, cauliflower, corn, kale, mushrooms, onions, pumpkin, red bell pepper, red cabbage, spinach
   • Whole grains: barley, brown rice, bulgur, unsweetened cereal, oats, pasta, popcorn, spelt, whole wheat crackers, whole wheat tortillas, multigrain bread
   • Nuts and seeds: almonds, pistachios, sunflower seeds, chia seeds, pumpkin seeds, chestnuts, pine nuts, flax seeds, hazelnuts, coconut
5. 5
   Drink plenty of water to stay hydrated and boost your metabolism. Generally, men should drink 15.5 cups (3.7 liters) of fluids per day, while women should aim for 11.5 cups (2.7 liters) of fluid per day. Drinking water can help with weight loss by making you feel fuller, suppressing your appetite, stimulating your metabolism, and reducing your overall liquid calorie intake. Being well-hydrated may also help your body burn fat and improve your exercise capacity.

   • Try to drink 2 cups (16 oz) of water before every meal to help you eat less.
   • If you dislike drinking plain water, add cucumbers, strawberries, lemons, limes, or fresh herbs for flavor.
6. 6
   Cut out alcohol and sugary drinks. Soft drinks, fruit drinks, sports, and energy drinks are the leading source of added sugars in the American diet. If you’re not careful, you can drink all your calories for the day, so opt for plain water, sparkling water, or unsweetened tea.

   • You can still enjoy the flavor of alcohol without the excess calories. Replace your drink of choice with a low-calorie mocktail, or try flavored sparkling water with slices of lime, lemon, or cucumber.
   • If you’re at a coffee shop, skip the whipped cream and flavored syrups. Ask for a drink with fat-free milk or an unsweetened milk alternative, like almond or soy milk, or stick with green tea or black coffee.
7. 7
   Add more whole foods to your diet and avoid processed foods. Processed foods contain lots of salt and calories, which have been linked to overeating and weight gain. Examples of processed foods include: fast food, canned products, desserts, and foods with a high proportion of saturated fats or/and simple sugars. To lose weight, stick to a healthy balanced diet that incorporates various food groups. A balanced meal includes:

   • ½ plate of fruits and vegetables
   • ¼ plate of whole grains
   • ¼ plate of lean protein
   EXPERT TIP

   

   Laura Flinn

   NASM Certified Personal Trainer

   Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.

   

   Laura Flinn
   NASM Certified Personal Trainer

   Nutrition plays the biggest role in reducing waist size. Limiting sugar and simple carbs should be your top priority. Eat a variety of fresh vegetables and fruits, healthy fats, and lean protein to help you lose weight.
8. 8
   Replace “junk” foods with healthier alternatives. Unhealthy snacks can upset your daily target calories when you are trying to lose weight. Junk food is full of added salt, sugar, and saturated fat, so try to keep it out of your home to take away the temptation. If you want sweets all the time, Coleman says to “make sure that you are eating enough protein and fiber throughout the day,” since “sugar cravings are often a sign of hunger.” You can always choose more nutritious options with similar tastes, such as:

   • Fruits
   • Vegetables
   • Yogurt
   • Popcorn
   • Boiled eggs
   • Mixed nuts
9. 9
   Track your calories in a food journal and pay attention to nutrition labels. The most convenient way to keep a food journal is by using apps on your phone. There are a multitude of apps, like MyFitnessPal and MyNetDiary, that let you key in the foods you eat and automatically display the calorie counts of your meals. Add up your caloric intake and pay attention to nutritional information like:

   • Recommended serving size
   • Calories and calories from fat
   • Percentage of nutrients (and daily value percentage)
   • Footnote, which will list the recommended daily value (DV) of nutrients
   EXPERT TIP

   

   Tara Coleman

   Clinical Nutritionist

   Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World.

   

   Tara Coleman
   Clinical Nutritionist

   Most people record their food at the end of the day or at the end of a meal. I suggest flipping that and using it as a plan. Plan out what you intend to eat for the day or week and then go back and correct it. This allows you to build the skill of being proactive with your hunger and is less of a hassle than the traditional food log.
   
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Section 2 of 3:

Exercising for Weight Loss

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1. 1
   Aim for 5 hours of moderate aerobic exercise per week. Try to shoot for 5 to 7 hours of exercise per week to lose weight (and keep it off). This could be an hour-long workout, five days a week. The type of exercise may impact your results, but a mix of cardio and weight training is a great way to burn calories and target all major muscle groups.
2. 2
   Perform at least 150 minutes of moderate-intensity cardio per week. Cardio exercises are exercises that elevate your heart rate and increase blood circulation throughout your body. Examples of cardio include running, cycling, swimming, and using the elliptical machine. Engaging in 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week is linked to greater weight loss.

   • If you feel like your fitness level might not allow you to jump into extensive cardio workouts, you can start with lower impact exercises such as swimming, brisk walking (4 to 5 mph (6.4 to 8.0 km/h) pace), low impact aerobics, but do them 3 hours per day instead of 2.
3. 3
   Schedule 3 to 5 weight training sessions per week to lose weight. While doing cardio is great for a big calorie burn, it does have its drawbacks. Doing a lot of cardio can cause you to lose lean muscle mass, instead of just fat, which is something that you do not want. You need lean muscle to burn more calories at rest. With 30 minutes of weight training, you can burn 180 to 250 calories.

   • You can use resistance machines at the gym, or simply work out with dumbbells at home.
   • Work with a fitness instructor to develop a safe and effective program. A beginner’s routine typically involves 8-10 exercises (8 reps each), 2-3 times per week.
   • When starting your weight training program, it’s crucial to warm up with some cardio. Start by walking for 5 minutes, followed by a few jumping jacks and dynamic stretches.
4. 4
   Do 30 to 40 minutes of HIIT (High-Intensity Interval Training) per week. HIIT involves several minutes of high-intensity activity followed by short periods of low-intensity activity or rest. It's an ideal home workout because it doesn’t require much space or additional equipment. In just 30 minutes, you can burn over 300 calories, and it can increase your metabolism, help you build muscle, and burn calories quickly.

   • When adding HIIT to your routine, be sure to warm up before exercising. Start with 10-15 leg swings, or jog in place for one minute.
   • Try 30 seconds of push-ups for beginners, followed by a 15-second plank. Or, run up and down the stairs for 1 minute, followed by 25 seconds of rest. Do 8-10 reps.
5. 5
   Find small ways to exercise throughout the day. Take the stairs, walk your dog, play with your kids—there are tons of simple changes you can make to lose weight. If you work in an office environment, avoid sitting for too long and take breaks to move around. Other ways to exercise during the day include:

   • Cleaning your room.
   • Parking further from the store entrance.
   • Seeing your colleagues in person instead of sending an email.
   • Pacing when you’re on the phone, and talking with your hands during conversation.
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Section 3 of 3:

Talking to a Doctor About Weight-Loss Medication

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1. Discuss your full medical history to see if medication is right for you. If you can’t seem to lose weight with diet and exercise changes, visit your doctor. They can go over your medical history, health challenges, and weight loss goals to see if medication is the best option for you, plus explain the pros and cons of different treatments. Weight loss medications can cause side effects, so they should always be prescribed and monitored by your doctor. To qualify for weight loss medication, you generally need to have either a:

   • Body mass index (BMI) greater than 30, due to having too much body fat
   • Body mass index (BMI) greater than 27, due to weight-related health conditions

Monthly Exercise and Meal Plan for Weight Loss

Sample Monthly Meal Plan for Weight Loss

Sample Monthly Exercise Plan for Weight Loss

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Tips

• Before attempting to lose a large amount of weight, visit a healthcare professional or weight-loss specialist.
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• For effective weight loss, set realistic fitness goals. Break down your long-term goal of losing 50 pounds into short-term goals, such as walking 15 minutes every day or cutting out sugary beverages.
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• Fitness gadgets (FitBit, Nike Fuel band) can help you stay motivated and track your activity level.
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Warnings

• Do not try to starve yourself to lose weight. This can be dangerous and will not help to keep the weight off once you start eating again.
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• Never eat fewer than 1200 calories a day. It's extremely dangerous and can lead to future health problems.
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• Losing a large amount of weight too quickly can be dangerous and lead to health risks, including gallstones, muscle loss, and nutrient deficiencies.
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