How To Lose 50Kg Faster In 2023 - Health and Lifestyle

Losing 50kg Faster requires a combination of Mindset, healthy eating, regular exercise, and lifestyle changes. Here are some steps you can take:

Step 1.

List your motivations and goals as a roadmap for your journey to a healthier lifestyle. Keep a detailed record of all the food you consume and your weight, serving as a valuable reference point for analyzing and resolving any challenges that may arise along the way. While this might seem like a lot of effort, rest assured, it’s a strategy that truly yields positive results. Your commitment to this process will lead you towards your desired outcomes and a healthier you.

Your final goals _________________

Your motivation ___________________

How many Kg do you want to lose or gain? __________________

How long do you plan to work on losing or gaining weight?_______________

Step 2.

Find your BRM (The basal metabolic rate)

*Approx. Only (Variables can be muscle mass, age, genetics, weather, diet, pregnancy, or supplements/ Mifflin-St Jeor Equation)

FOR WOMEN: BMR = 10Weight + 6.25Height – 5Age – 161

FOR MEN: BMR = 10Weight +6.25Height – 5Age + 5

YOUR BMR: ______________________

Step 3.

FIND YOUR ACTIVITY FACTOR

Sedentary lifestyle: 1.2
Slightly active lifestyle: 1.375
Moderately active lifestyle: 1.55
Active lifestyle: 1.725
Very active lifestyle: 1.9

YOUR ACTIVITY FACTOR _________________

Step 4.

Find your Recommended Calories and target calories referring to your goals set.

(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)

Your BMR x Your Activity Factor = YOUR RECOMMENDED CALORIES ___________________

Daily Target Calories to achieve your goals: ___________________

“Great job! You’re almost there.” Please take a look at the example below for calculating your daily target calories to reach your goals.

Example of Calorie Calculation

Suzan’s Goal is to lose three kilograms in sixty days.

(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)

NAME: SUZAN
SEX: Female
AGE: 50
WEIGHT: 65kg
HEIGHT: 160 cm

GOAL OF WEIGHT LOSS: 3kg
TIMEFRAME: 60 DAYS
SUZAN’S BMR: 1,239
Activity Factor: 1.375

Suzan’s Recommended Daily Calorie Intake: 1,704 Kcal
SUZAN’S DAILY TARGET CALORIES: 1,319Kcal

(To lose 3kg for 60 days, Approx. only)

Give the Intermittent Fasting Diet a try and see if it works for you.

What is intermittent fasting (IF)?

: An eating pattern that cycles between periods of fasting and eating.

There are 3 of the most popular patterns.

1. Time-restricted fasting

: Such as, 16:8 means fast for 16 hours and eat for 8 hours. For example, you eat dinner at 6 pm and have your first meal at 10 am the next day.

(Other variation: 14:10, 18:6 or 20:4)

2. Whole-day fasting: Simply eating only one meal for the whole day (24 hours). For example, not eating dinner for a day until the next day at dinner time.

3. The 5:2 fasting

: Such as a 5:2 diet that consumes only 400 to 600 calories (20 to 25% of daily recommended calories) on two non-consecutive or consecutive days of the week, and then you eat the other five days as usual.

*Eating window will vary according to personal preference, but the range will be 4-10 hours.

*You can drink water, tea, or coffee without added sugar or any milk

Recommended the 16:8 fasting, the simplest and most viable way of fasting

Who should not fast?

: People who are pregnant or breastfeeding, have a current or history of eating disorders or are underweight, have any medical conditions, are adolescents, and have unproven studies, but women tend to affect their menstrual cycles such as irregular or missing menstruation or missing during fasting.

This meal plan is an example only. (Calculated approximately only)

Total calories: 1,600 Kcal/ Day

(Calculate your recommended calories)

MEAL 1.

Scrambled Egg & Cheddar cheese & Avocado on Toast (721Kcal)

-Egg x 2: 145Kcal

-Cheddar slice x 2: 226 Kcal

-Avocado 1/2: 160 Kcal

-Toast x 2: 150 Kcal

-olive oil x1 tsp: 40 Kcal

MEAL 2.

Beef Steak with onions & Broccoli

(Blueberry & Almonds for dessert (879 Kcal)

-Steak 250g: 678 Kcal

-Onions 30g & Broccoli 30g: 25 Kcal

-Salads Mix 60g: 9 Kcal

-Olive oil 1 tsp: 40 Kcal

-Blueberry 100g: 57 Kcal

-Almond x 10: 70 Kcal

You can change different types of fat, protein, or carbs accordingly.

Use salt & pepper slightly for all meals

*Calculate the daily calories you can add or subtract to meet your goal.

You can try the Mediterranean, Paleo, DASH, or Keto, whichever suits you because everyone has different preferences.

You will feel amazed if you do these exercises every day for a month.

Losing 50kg Faster requires a combination of Mindset, healthy eating, regular exercise, and lifestyle changes. Here are some steps you can take:

Step 1.

Your final goals _________________

Your motivation ___________________

How many Kg do you want to lose or gain? __________________

How long do you plan to work on losing or gaining weight?_______________

Step 2.

Find your BRM (The basal metabolic rate)

*Approx. Only (Variables can be muscle mass, age, genetics, weather, diet, pregnancy, or supplements/ Mifflin-St Jeor Equation)

FOR WOMEN: BMR = 10Weight + 6.25Height – 5Age – 161FOR MEN: BMR = 10Weight +6.25Height – 5Age + 5

YOUR BMR: ______________________

Step 3.

FIND YOUR ACTIVITY FACTOR

Sedentary lifestyle: 1.2

Slightly active lifestyle: 1.375

Moderately active lifestyle: 1.55

Active lifestyle: 1.725

Very active lifestyle: 1.9

YOUR ACTIVITY FACTOR _________________

Step 4.

Find your Recommended Calories and target calories referring to your goals set.

(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)

Your BMR x Your Activity Factor = YOUR RECOMMENDED CALORIES ___________________

Daily Target Calories to achieve your goals: ___________________

“Great job! You’re almost there.” Please take a look at the example below for calculating your daily target calories to reach your goals.

*Example of Calorie Calculation*

Suzan’s Goal is to lose three kilograms in sixty days.

(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)

NAME: SUZAN

SEX: Female

AGE: 50

WEIGHT: 65kg

HEIGHT: 160 cm

GOAL OF WEIGHT LOSS: 3kg

TIMEFRAME: 60 DAYS

SUZAN’S BMR: 1,239

Activity Factor: 1.375

Suzan’s Recommended Daily Calorie Intake: 1,704 Kcal

SUZAN’S DAILY TARGET CALORIES: 1,319Kcal

(To lose 3kg for 60 days, Approx. only)

Give the Intermittent Fasting Diet a try and see if it works for you.

What is intermittent fasting (IF)?

: An eating pattern that cycles between periods of fasting and eating.

There are 3 of the most popular patterns.

1. Time-restricted fasting

: Such as, 16:8 means fast for 16 hours and eat for 8 hours. For example, you eat dinner at 6 pm and have your first meal at 10 am the next day.

(Other variation: 14:10, 18:6 or 20:4)

2. Whole-day fasting: Simply eating only one meal for the whole day (24 hours). For example, not eating dinner for a day until the next day at dinner time.

3. The 5:2 fasting

: Such as a 5:2 diet that consumes only 400 to 600 calories (20 to 25% of daily recommended calories) on two non-consecutive or consecutive days of the week, and then you eat the other five days as usual.

*Eating window will vary according to personal preference, but the range will be 4-10 hours.

*You can drink water, tea, or coffee without added sugar or any milk

*Recommended the 16:8 fasting, the simplest and most viable way of fasting*

Who should not fast?

: People who are pregnant or breastfeeding, have a current or history of eating disorders or are underweight, have any medical conditions, are adolescents, and have unproven studies, but women tend to affect their menstrual cycles such as irregular or missing menstruation or missing during fasting.

This meal plan is an example only. (Calculated approximately only)

Total calories: 1,600 Kcal/ Day

(Calculate your recommended calories)

MEAL 1.

Scrambled Egg & Cheddar cheese & Avocado on Toast (721Kcal)

-Egg x 2: 145Kcal

-Cheddar slice x 2: 226 Kcal

-Avocado 1/2: 160 Kcal

-Toast x 2: 150 Kcal

-olive oil x1 tsp: 40 Kcal

MEAL 2.

Beef Steak with onions & Broccoli

(Blueberry & Almonds for dessert (879 Kcal)

-Steak 250g: 678 Kcal

-Onions 30g & Broccoli 30g: 25 Kcal

-Salads Mix 60g: 9 Kcal

-Olive oil 1 tsp: 40 Kcal

-Blueberry 100g: 57 Kcal

-Almond x 10: 70 Kcal

*You can change different types of fat, protein, or carbs accordingly. *

*Use salt & pepper slightly for all meals*

*Calculate the daily calories you can add or subtract to meet your goal.

You can try the Mediterranean, Paleo, DASH, or Keto, whichever suits you because everyone has different preferences.

You will feel amazed if you do these exercises every day for a month.

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FOR WOMEN: BMR = 10Weight + 6.25Height – 5Age – 161

FOR MEN: BMR = 10Weight +6.25Height – 5Age + 5

Example of Calorie Calculation

Recommended the 16:8 fasting, the simplest and most viable way of fasting

You can change different types of fat, protein, or carbs accordingly.

Use salt & pepper slightly for all meals