I am about 50 pounds overweight, What should be my weight loss plan?

By: Tom McAleese, CPT, Jun 07, 2017
Fitness and weight loss plan, Simcoe, Ontario

What is a safe plan for me to drop the weight?

To lose weight, and keep it off, you need to change your lifestyle. There are no shortcuts to weight loss – it takes dedication and hard work. You need to eat healthy and exercise. A loss of 50lbs will not happen overnight and could take 6 months to a year to accomplish. However, if you stick with the new habits you develop to lose the weight, you will be able to keep it off as opposed to having it come back, like after a crash diet.

Start slowly by making small changes.  Trying to change too much at once usually leads to failure because it is more difficult to accept a large amount of change at once.  Develop a week by week plan that introduces small changes each week.  And then as well each week follow your changes from the previous week plus the new changes you’ve added.  It is easier and you will have success.

Above all, make sure you consult a doctor before starting exercise or calorie reducing to make sure there are no hidden concerns.

Below is an example of what you could do:

Week 1:

-Start to drink more water maybe by drinking an extra glass or two of water at each meal

-reduce calorie consumption by 100 calories daily

-eat 5 or 6 small meals (spaced out) instead of 3 large meals

-perform moderate duty exercise 3 days a week (Eg. Go for a brisk walk, light weight training) for 30 minutes.

Week 2:

- drink an extra glass or two of water each meal and/or at other times

-reduce calories by another 100 daily

-perform moderate duty exercise 4 days per week for 45 minutes a day

Week 3:

- drink an extra glass or two of water each meal and/or at other times

 -perform moderate duty exercise 4 days per week for 60 minutes a day

-if you can, reduce calories consumption by another 50 cals

Week 4:

- drink an extra glass or two of water each meal and/or at other times

-perform moderate duty exercise 5 days per week for 60 minutes a day

-if you can, reduce calorie consumption by another 50 cals

For each week after Week 4, continue at Week 4.  If the intensity level of the work out is high enough, there won’t be a need for further calorie reductions.  If you are unsure what exercises to do or what exactly the intensity level is, consult a personal trainer.

Tom McAleese is a Can-Fit Pro certified personal trainer since 2009 and Transportation Technology teacher since 1997. He is now the owner and operator of Diamond Fitness Personal Training in Simcoe, Ontario. Tom can be reached at: 519-410-2713 or diamondfitness@live.com

Tom is a Can-Fit Pro Certified Personal Trainer. His life is dedicated to fitness and all aspects of a healthy lifestyle.  At 47 years of age, he has many years of experience in reaching personal performance goals.  As a client, he will assist you in reaching your maximum potential!

Tom is specializing in the following personal training:

weight loss
strength training
sports conditioning
cardio fitness

one-on-one or small group sessions in a private gym studio workout programs based on your home setup for long distance clients outdoor and swim workouts available (seasonal)

Certified in:

Current Trends in Performance Nutrition
Supplementation for Training or Performance
Advanced Strength Training