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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid
We are here for you to help you in this battle. How to lose 50 pounds in 6 months requires your attention and dedication to your health. In this article, some steps will help you lose weight and attain your desired figure. Let us take a look at that.
” I will start doing exercise this Monday.” Monday never comes. Yes, we all have experienced the same scenario. Keeping promises to start exercises and then giving excuses for our laziness. A sedentary lifestyle and workloads have put so much pressure on us that we begin to neglect the more important things like our health.
We all know from infants that being overweight is the cause of many ailments. Just say the name, and obesity is on the top list of reasons. Losing weight is a challenging task. Especially if you expect a high number of weight loss, it becomes more difficult. But don’t worry.
The Cause Of Overweighting
The Internet is flooded with different articles regarding obesity. Obesity has become one of the major concerns of people.
According to the research, every three people in the group of five face the problem of being overweight or underweight. The body mass index determines the criteria for being over or under. But what is body mass index?
Body mass index is the criteria of body fat according to the height and weight of the person. The range of the BMI meter defines the ideal amount of fat in the body.
If the readings lie in the red zone, you are in the overweight category. But if we all eat the same diet and the same kind of food, then why is the same composition causing different ranges for other people? Well, the answer lies within your body.
Your body requires food to process the normal physiological functioning of the body. Food comprises carbohydrates, fats, proteins, minerals, and vitamins.
Processing of the food ultimately leads to delivering energy to the body cells. Energy gain by the body is made in three steps: first is carbohydrates, second is fats, and third is proteins.
Carbohydrates transform into glucose, accessible to the cells in their original condition only. There is no need for further processing of carbohydrates.
This is the simplest and most widely used method for the body cells.in the absence of glucose, cells hit the fat cells in the body. Fat cells need a surplus amount of oxygen to break down and obtain energy.
The oxidation process will not lead to the accumulation of fat cells in the body. Thus there will be no increment in body fat. But when there is a surplus presence of glucose, the body will not activate the oxidation process. Thus leading to the acclamation of the fat in the body.
Fat accumulation is more common in the abdominal, buttocks, armpits, and back regions. The collection is less in the extremities because your extremities keep in the active state more than your central part is. Your low metabolic rate also joins your hand in making you fat.
Cells will not be oxidized due to cellular inactivity, and there will be continuous fat accumulation in the body. There are many side factors too that initiate the process of fat accumulation.
Disturbed levels of hormones, more sugary diets, less body activity, not taking proper sleep, and snacking now and then are the other main leading factors of making your body full of fat.
Read more:
How To Lose 50 Pounds In 6 Months – Effective Ideas
Role Of Exercise
The more you move your body, the more it will be in shape and fat-free. We all have this mool mantra about health. But still, we ignore the basic concept of health and try to manage everything at an easy pace.
But no, if you want to lose your extra layer of fat, you need to raise your bar of activity and start hitting the gym as early as possible. Achieving 60 pounds in 6 requires extra effort to get in shape. Some of the must-do exercises are
- Deadlift
- Barbell bench press
- Barbell lunge
- Bent over rows
- Sit-ups
- Burpees
- Barbell squats
- Clean and press
- Pushups
- Chinup
- Rowing
- Battle ropes
Importance Of Interval Training
Just think how your mind would work if you focused all your energy on a single task for 15 minutes and then took a break for 5 minutes to relax your mind. Then again, repeat the cycle, increasing the time duration with practicing.
Tour focus will increase, and you can perform much better. What if we apply the same technique to reduce the fat layer in the body? Focus all the energy and maximize its extent. Then take a break to relax the muscle. This technique of exercise is called interval training.
In interval training, your muscle will adapt to the training process much easier and quicker. Your body will be relaxing from time to time which does not exert extra pressure.
With the help of this method, you will reap the maximum benefit of cardio and muscle training. You will build your muscles without losing them. The fat layer will also be cut from the body giving you your desired body shape.
In interval training, the sudden outburst of the body to intensive exercise leads their cells to increase their overall metabolic rate. An Increased rate will be adequate to burn the fat cells with the oxidation process since long-term training can build up the lactic acid in the muscle, which is the cause of sudden pain and sprain.
This will prevent your muscles from going in that direction because your power will get adequate rest to eliminate the possibility of building lactic acid. For the second round, your muscle’s body will have restored glucose for utilization.
Jumping Rope
Remember when we were kids, and jumping rope was part of our daily routine in the playground? Adding jumping rope to your daily routine will help you reach your desired goal. According to the research, this exercise alone can burst up to 300 to 400 calories in just 30 minutes.
Jumping rope involves your whole body, legs, and heart. This is always a win-win situation for all exercise lovers because now they can lose weight by adding so much fun to their routine.
Jumping rope involves your core muscles and gives toned legs and arms. This will also ensure adding other systems to the body’s cardiovascular system.
Your coordination and reflexes will also increase as they will be continuously managing the rope while your involuntary action is to jump every time the string passes below your feet.
Jumping rope is also the safest exercise if you are new in the health business. Gym equipment is too heavy and requires a trainer to manage the equipment. But you will only need someone if you burn your calories with the jumping rope.
You can easily perform the exercise on the ground or on your terrace. The easy-going practice is a piece of budget-friendly equipment with numerous benefits for your health.
Swimming
In this era, more than 80% of people know swimming. And if not, then many centers can train you to master swimming. If you are not a gym person and neither enjoys running nor doing intense workouts alone, then swimming is the game changer for you.
Swimming alone can give you the benefits of low-intensity workouts and cardio which is enough for a beginner to gain inspiration for losing weight.
Water acts as a resistance element which requires your whole body’s muscles to work against it. The beauty of swimming is that it involves your whole body together as a single unit.
You will use your legs, arms, and core for swimming and balancing on water. Continuous practice of swimming will give your muscles more endurance and strength.
Benefits Of Yoga
Yoga is ideal for people whose main focus is to tame both mind and body. The effects of yoga are not limited to the body. Your mind also relaxes after the stretching exercise. Yoga manages to control your body’s hormones and stress levels, which is another leasing factor of low metabolic rate and high cholesterol in the body.
Including this yoga increases the flexibility and strength of the body. Yoga will hit the core muscles and keep accurate pressure on the vital points.
These pressure points are very effective in increasing the metabolic rate and relieving stress and tension in the body. Inspiration and expiration increase the oxygen level inside the body, giving an apt environment for fat breakdown.
Bottom Line
Losing 50 pounds in 6 months is a big figure to achieve. But with appropriate diet plans and exercise, you can achieve your goal of a perfect body. Considering all the factors is important in taking your time to attain results.
All bodies are different and need minimum time to adapt to the changing environment. Staying consistent with the exercise plan is the only key to achieving the goal with perfect results. Know your body and what is ideal for it.
Dr. Heller has experience teaching at the college level, as well as working with nutrition-focused organizations on projects related to food security and sustainability. With her background in food systems, nutrition, and health, she strives to bring a practical and holistic approach to address complex problems in these fields.
Dr. Heller is committed to applying her knowledge and expertise to help solve global health issues. She enjoys collaborating with different stakeholders in order to create meaningful solutions that will benefit both people and the planet.
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