Losing weight, especially 50 pounds or more, is a challenging journey that requires persistence, mindset shifts, and dedication.
While everyone’s weight loss journey is unique, there are certain lessons that people who have successfully shed more than 50 pounds seem to share.
These lessons aren’t just about dieting; they’re about making real lifestyle changes and finding ways to stay motivated when things get tough.
12 Lessons From People Who Successfully Lost Over 50 Pounds
If you’re in the process of losing weight or just starting, these lessons from people who have walked the road before you might give you the insight and inspiration you need to succeed.
1. Start with Small, Manageable Goals
One of the biggest mistakes many people make when trying to lose weight is setting overly ambitious goals right away. “I want to lose 50 pounds in 6 weeks!” sounds great, but it’s not realistic for most people.
The people who have succeeded in losing 50 pounds often recommend breaking down your ultimate goal into smaller, more achievable milestones.
Think about focusing on losing 5 or 10 pounds at a time, instead of focusing on the full 50 from the get-go. Not only does this make the process feel less overwhelming, but it also helps you celebrate small wins along the way.
Tip: Set mini-goals that align with healthy, sustainable changes, like eating more vegetables or committing to 10,000 steps per day.
These will keep you on track without the pressure of the big number staring you down.
2. Make Consistency Your Best Friend
Success in weight loss often comes down to consistency rather than perfection. It’s easy to feel discouraged if you slip up once in a while, but people who have successfully lost 50 pounds often say that it’s the steady, daily actions that add up.
It’s about sticking to your eating plan most of the time, making better choices consistently, and forgiving yourself on the days when things don’t go according to plan.
Tip: Create a routine that you can stick with even on your busiest days. Whether it’s prepping meals ahead of time or setting a specific time for workouts, find a routine that makes it easier to stay consistent.
3. Find an Exercise Routine You Enjoy
Exercise isn’t always fun in the beginning. It can be hard to get started when you’re not used to moving your body regularly.
But the people who lost 50 pounds didn’t stick with grueling workouts they hated; they found ways to make exercise more enjoyable. Whether it’s a dance class, cycling, or hiking, there’s no one-size-fits-all workout.
Find something that excites you, so it feels less like a chore and more like a fun part of your day.
Tip: Try different types of exercise to see what you love—don’t be afraid to explore new activities until something clicks.
4. Develop a Healthy Relationship with Food
For many people, losing over 50 pounds isn’t just about cutting out junk food—it’s about changing their relationship with food entirely.
People who have successfully lost a significant amount of weight often learn to stop viewing food as a reward, comfort, or something to distract from emotions.
Instead, they focus on using food to nourish their bodies and fuel their goals.
Tip: Practice mindful eating. This means paying attention to what, when, and why you’re eating, and learning to listen to your body’s hunger cues. Stop eating when you’re full, and try to avoid using food to cope with stress or emotions.
5. Don’t Skip Meals
It’s common to think that skipping meals will help you cut calories, but many successful weight losers would tell you that skipping meals actually makes it harder to stick to a healthy eating plan.
Skipping meals can lead to extreme hunger later in the day, which often results in overeating or making poor food choices.
Plus, it can mess with your metabolism in the long run.
Tip: Eat regular, balanced meals to keep your blood sugar levels stable and prevent those extreme hunger cravings. This keeps you on track with your diet and energy levels.
6. Stay Accountable to Someone (or Something)
Accountability plays a huge role in successful weight loss. Whether it’s a workout buddy, a family member, or even a fitness app, having someone or something to hold you accountable helps you stay committed.
People who have lost 50 pounds often mention how they checked in with a coach, joined a support group, or even tracked their progress regularly to stay motivated.
Tip: Find an accountability partner, whether it’s a friend, family member, or an online community. Regular check-ins can help you stay on track and make the journey less lonely.
7. Focus on What You Can Control
There will be days when you feel like the weight loss journey is impossible. Maybe you hit a plateau or life throws you curveballs, like a stressful event or a tight work schedule.
But the people who have lost significant amounts of weight share one key lesson: focus on what you can control.
Focus on making healthier choices, even when other things feel out of your hands.
Tip: When things aren’t going as planned, try to refocus on the actions you can control, like going for a walk or choosing healthier snacks. You can’t control every outcome, but you can control your choices.
8. Stop Obsessing Over the Scale
It’s tempting to jump on the scale every morning to see how much weight you’ve lost, but people who have lost over 50 pounds recommend taking a break from the scale.
The number on the scale doesn’t tell the whole story. Sometimes, your body is reshaping itself, and you may be losing fat but gaining muscle, so the scale might not show the progress you’re actually making.
Tip: Focus on non-scale victories, like feeling stronger, more energized, or fitting into smaller clothes. These are just as important as the number on the scale, if not more.
9. Treat Yourself, But Don’t Overindulge
Many people lose weight and then fall into the trap of feeling like they can “cheat” all the time once they reach a goal.
Treating yourself now and then is okay, but overindulging often leads to setbacks. Successful weight losers know the importance of moderation.
They can have their favorite treat occasionally but avoid going overboard.
Tip: Plan for your treats, so they’re not a random binge. You can have a slice of cake at a party, but enjoy it and move on without guilt.
10. Make Sleep a Priority
The connection between sleep and weight loss isn’t always talked about, but it’s crucial. Lack of sleep can affect your hormones, making you hungrier and less likely to make healthy food choices.
People who successfully lost a significant amount of weight often stress the importance of sleep in their journey.
When you sleep well, you’re more likely to have the energy to exercise and make better food choices.
Tip: Aim for 7-9 hours of sleep each night. If you’re struggling with sleep, try a relaxing bedtime routine or limit screen time before bed.
11. Celebrate Your Wins, Big and Small
As you work toward losing weight, it’s easy to get caught up in the end goal, but people who successfully lost 50 pounds say that celebrating your progress along the way is key.
Whether it’s celebrating a week of healthy eating or hitting a new fitness milestone, acknowledging your successes helps keep you motivated and reminds you that you’re making progress.
Tip: Don’t wait until the 50 pounds are gone to celebrate. Take the time to appreciate your hard work and celebrate the small victories along the way.
12. Be Kind to Yourself
Lastly, people who have lost over 50 pounds agree that being kind to yourself is vital. The journey is long and challenging, and there will be days when you mess up.
But successful weight loss isn’t about perfection—it’s about progress.
When you slip, don’t beat yourself up. Instead, focus on getting back on track and continuing to move forward.
Tip: Treat yourself with compassion. Remember that one bad day doesn’t undo all your hard work. It’s about the long-term journey, not any one setback.
Conclusion
Losing over 50 pounds is a transformative journey that requires more than just dieting. It’s about building sustainable habits, making healthy choices, and staying committed to your goals, even when it gets tough.
The people who have successfully lost 50 pounds didn’t do it overnight, and they didn’t rely on quick fixes.
Instead, they embraced the process, made realistic changes, and learned to enjoy the journey along the way.
Whether it’s setting small goals, finding an exercise routine you enjoy, or simply being kind to yourself when things don’t go as planned, these lessons can help guide you to lasting success.
So take it one step at a time, stay consistent, and celebrate the small victories. You’ve got this!
How long does it take to lose 50 pounds?
The timeline for losing 50 pounds varies depending on several factors, such as your starting point, metabolism, exercise routine, and diet.
On average, losing 1-2 pounds per week is considered healthy and sustainable. This means it could take anywhere from 6 months to a year or more.
It’s important to focus on steady progress rather than rushing the process.
Can I lose 50 pounds without exercising?
While diet plays a significant role in weight loss, incorporating exercise into your routine can help speed up the process, improve your overall health, and maintain muscle mass.
However, some people have successfully lost weight through diet alone. The key is creating a calorie deficit by eating fewer calories than you burn, regardless of exercise.
What should I do if I hit a weight loss plateau?
Hitting a plateau is a common part of the weight loss journey.
If you find that your progress stalls, try mixing up your exercise routine, tracking your food intake more carefully, or adjusting your calorie consumption.
Stress, sleep, and hydration can also play a role in weight loss, so consider revisiting those areas. Sometimes, the body just needs time to adjust before you see results again.
