I don't know is it about numbers, but people often search for how to lose 50 pounds in 5 months. Why that big period of time?

Well, I say it's better to lose 50 pounds in 3 months. There is a lot of incorrect information out there saying “it's not healthy to lose more than 10 pounds a month“, or “you will slow down your metabolism“, etc.

Your body will decide on its own how much weight it will lose. Simple as that.

Losing 50 pounds in 3 months is a reality and it's not impossible at all. If you have 100 pounds to lose, you will lose 50 in a shorter period of time than 3 months!

I will give you the ultimate guide on how to lose 50 pounds in 3 months. Stick to it, don't cheat, and you will reach your goal.

Everybody is different, and there's no way to know how much you will actually lose, but here's something I can guarantee.



How to know how much weight I need to lose?

This seems like a really ridiculous question, right?

But I actually decided to start this article with that, because I personally, never knew how much weight I need to lose! Most people out there know their “perfect” weight, and quotations are there because they think it's perfect for them. It's doesn't necessarily mean that is the healthiest weight.

For example, gym guys pretty much always want to up. People who have anorexia or bulimia look always fat in their eyes.

Saying that you have to determine what is your optimal weight, that is healthiest for you, not the weight you look best on.

There are multiple ways of determining how much you should weigh, but not all of those are true. Here are some ways:

  • Modeling rule. Since modeling started in Europe, we will use kilograms and centimeters in this one. So if you are for instance 170cm (5'5″) tall:
    • If you are a female, the formula is: Your height (in centimeters) minus 110 = Your ideal weight (in kilos)
    • If you are male, the formula is: Your height (in centimeters) minus 100 = Your ideal weight (in kilos)
  • Body Mass Index. Type on Google “BMI Calculator” and you will see a little calculator that will prompt you for your height and weight. Enter the values and see where are you at this moment. Then start lowering until you reach the “Normal BMI” result. That way you will know
  • Body Fat Scales can be a good way to see what is your body made of.
  • Seeing a nutritionist or dietitian.

Modeling rule and Body Mass Index have some logic behind it, but I wouldn't trust those.

All bodies are different, they all have different bone density, they do not have the same genetics, and therefore we cannot completely trust these methods.

If someone is a mesomorph, (s)he cannot have the same body structure as an endomorph! Mesomorphs tend to develop muscles more than endomorphs.

Body Mass Index and modeling rule can be something like a good compass. You know where to go, but you don't have exact coordinates!

Body fat scales can be a good choice, but those numbers are mostly incorrect (unless you are having a premium Tanita). However, the good side of these scales is that you also have a better compass.

You will get users manual with the charts they are defined for, and you will have some coordinates on where to go.

But definitely, the best thing is to go and see a professional. A good nutritionist will see which body type you have and using multiple methods, he will determine your perfect weight.

How to start losing weight?

So we set a goal of losing 50 pounds in the next 3 months.

From my experience, I would advise you to put your plan like this: the first month, lose 20 pounds, the second month lose 20 pounds, and the third month lose the last 10 pounds.

This way you will increase your efficiency. You will target the higher numbers in the first month when you have the big motivation and big energy.

When you see results and the first milestones complete, you will try to do the same thing in the second month. In the third month, you will become tired, so you can slow down the pace, and still achieve the goal.

Basically, you will collect the fruits of your hard work in the third month!

The next step is picking a diet


How to know which diet is best for me?

Can I be honest with you?

The best diet for you is the one where you feel the best!

At Extreme Loser, we do NOT support anything that you don't enjoy. Hustling, grinding, sweating, cutting, all those things are connected to the discomfort zone. You have to learn how to enjoy the discomfort zone because comfort won't bring you anything!

For this program, my recommendation would definitely be a Ketogenic diet, combined with Intermittent Fasting.

Now, this is a pretty strict regime, but you will see the results for sure!

The ketogenic diet is a diet based on low-carb intake, and increased fat intake. When you enter the state of ketosis, your body uses your fat as fuel, which results in you, losing weight.

And if you are new to intermittent fasting, we already have an article for complete beginners. Everything you need to know about it and how to start with it. Feel free to check it out, you will find answers to all questions, you may have about it!

These two combined are the most effective way I know to lose weight without any exercise.

But if you find it too hard, you can check out some of our top 7 recommended diets for serious weight loss!

Make preparations before you start!

In order to stay focused, you will need to have everything planned.

Make the exact date when you are starting the program and get pumped about it!

You can figure meals in advance or be creative when you start. I personally more enjoy making things up while I'm cutting. That kinda kills the monotony of the process and makes everything slightly more fun.

Based on the diet you chose, you will have to figure out do you need any exercise. Of course, working out is always a good and beneficial thing, but if you don't have the time for it, that is understandable.

I would advise sweating up a bit, especially if you don't go with keto + intermittent fasting.

A very smart thing to do is to get some supplementation and educate yourself about it. Supplements like multivitamins and protein powder are a very good choice because you will stay healthy and you will reduce the chance of breaking your daily caloric intake.

When it comes to protein powder I would recommend the same protein I'm recommending for straight 3 years now, and that's Gold Standard by Optimum Nutrition.


Gold Standard by Optimum Nutrition has won numerous awards for being on top of the industry, and it tastes like heaven – I truly can't recommend it enough.

I used (and I'm still using) supplements in my diet in they are just lifesavers, especially protein powder because it keeps me full for a long time and it's low on calories.

I already talk about all the best supplements out there for weight loss and I wrote the complete article on that so make sure to check that article out!

Which exercises should I do?

Don't focus only on cardio, or only on weightlifting training. You should do both. The best thing would definitely be to do 40-minute weight training and 20-minute cardio.

These are exercises you definitely don't want to skip:

  • Squats
  • Fast walking
  • Plank
  • Bike

Squats will make your legs grow strong, but they are not only good for that. Doing squats a proper way will trigger testosterone and growth hormone release in your body. Those two hormones help A LOT in weight loss and muscle building.

Fast walking is the thing that has huge benefits and it's not that hard. If you are not a jogger or running lover, fast walking will do the job for you. Make sure that you don't walk too slow. You want to catch a faster pace and break that sweat. Walking will make your blood circulate all over the body, and it will help you lose weight.

Plank is one of my favorite exercises! When you get in the plank position, all muscles on your body are activated, trying to keep you above the floor. It is very good for developing strength, reduce back pain, improve your balance and posture.

The bike is a great cardio exercise that keeps the body hot and burning fat! It burns a big amount of calories, and you should definitely have a 20-minute cardio session with it!


Just make sure you never have the cardio over 20 minutes!

Once you start…

Watch out for water intake

You don't want to neglect the power of water.

Water deficiency will only bring you bad results. Water is very crucial when it comes to weight loss because it flushes the fat out, stimulates cells to do their job, speeds up metabolism, and many more things.

If you are not used to drinking water, here's some advice:

  • Buy a shaker or some quality plastic bottle and fill it up. Carry it always with you, wherever you go. People mostly don't drink water because they forget, not because they are not thirsty. Whenever you see the bottle, take a zip!
  • If you spend most of your time in the comfort of your home, every morning before you eat drink 2 glasses of water. After that, take 10-15 glasses, and put them on your kitchen table. Your daily goal is to drink all of them. Whenever you see one, drink it!

You should drink at least 2-3 liters of water a day!

Prepare to hit a plateau at some point

You have 1% of chance to avoid a plateau. And that's how it is, be okay with it.

Plateau will last for a couple of days, and it's really important not to get discouraged at that time.

You have to understand that plateau is simply your body getting used to your new weight. In order to get used to it, it stops all processes and it tries to go back to the old weight.

You will not allow your body to do that simply by continuing your program like nothing is happening. Your body will eventually quit, and you will continue to lose weight.

I learned how to break a plateau in a day, and that helped me speed up my process. I think that the bigger problem with the plateau is how to prevent it to come back. I remember being in the stage when I had a plateau every 3 days, and it was nerve-racking! Later I discover that I was vitamin deficient so I bought the multivitamin, and I've been using this one ever since – it breaks a plateau within day or two!

However, this one is one for men, so if you are a female, then there's Opti-Women, same brand but just multivitamin personalized for women.

Avoid alcohol

I know there are a lot of parties in the next 3 months, but…

If you really have to, make sure you drink alcohol that doesn't affect your weight loss that much.

Beer is definitely not an option, because it's very caloric but also using weight loss-friendly alcoholic drinks too much, will not be a help in achieving your goals. Stick to the system: one or two shots now and then.

Ethanol will cause your body to dehydrate and it can mess up your hormones, and trust me, that is the last thing you need.

Track everything down

Numbers will play a big role in your motivation. Track calories, take measures of your chest, waist, and thigh, weigh yourself every 7 days, keep the numbers on the paper!

If you need some tracking app, you can find the MyFitnessPal app for your phone. It's awesome, you can track down macros, calories, and everything. You can also set your macros there, but if you don't know how to calculate your macros for weight loss, you can check our post about it here.

Pick a day in the week and let that be your weigh-in day! Every 7 days step on the scale and watch your progress. I propose even making a graph.

Numbers will help you stay on track and figure what do you lack.

Things to pay attention to

If you are doing intermittent fasting don't fool yourself that you don't need to track calories. Intermittent fasting will burn your fat but if you are not in caloric deficit, you won't get anywhere.

Take a before picture! People are often ashamed to take before pictures, and almost always regret not taking it when they reach their goal! Get naked in your room, take a picture, and save it where no one can find it! You will be so proud of yourself when you see what did you accomplish!

When you come to the third month, don't take a rest. Slow down the tempo a bit, but don't quit! You are so close!

Remember, 80% is diet and 20% is exercise. Every 20 days, take a light cheat day, and you should be good. Everything bigger and heavier than that will cause you to stop losing weight. You can make delicious protein snacks, and they will stop your cravings for sweets.

“Experts” are forgetting to tell you one of the most important things in your weight loss journey and that is balancing your minerals! If you don't balance your minerals, your body will refuse to lose weight. Make sure that you have a variety of foods in your diet!





Set a start date. Decide which diet will you enroll. Get yourself pumped and start the diet. Keep the recommended water intake and balance your minerals. If you decide to include some exercising, don't forget to squat, fast walk, plank, and bike. Be prepared for plateaus. Avoid alcohol. Enjoy the process. Don't cheat!

And definitely check out the supplements I recommend getting for this journey!

You should also check out:

That's it, folks!

Vladan Ubiparip
Founder at Extreme Loser