What Losing 50 Pounds Does to Your Body

What Losing 50 Pounds Does to Your Body

Losing 50 pounds of body weight is a major accomplishment. Doing so will transform your body on the inside and the outside, leading to major health benefits. In this article, I’ll lay out what losing 50 pounds does to your body so you can decide whether it’s a goal worth pursuing.

The Positive Effects of Losing 50 Pounds

Carrying 50 pounds of extra weight on your body puts a lot of strain on your system. Your heart has to work a lot harder to pump blood to all the areas of your body. Here are some of the main benefits of a 50-pound weight loss.

Cardiovascular Fitness

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Losing a lot of excess body weight will help to dramatically reduce your risk of cardiovascular disease. When we talk about cardio disease, we are referring to a collection of diseases that are connected with the functioning of the heart and blood vessels.

With cardio disease being the number one source of death in America, reducing your risk is a big deal. Getting your weight down is the fastest way to get your cardio risk down.

Losing 50 pounds of extra weight will also allow you to reduce your blood pressure and resting heart rate. 

Even if you were to drop your weight by 5%, you would significantly bring down your risk of having a heart attack. So, a 50-pound drop is huge! [1]

Improved Sleep

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People who are obese often have a lot of difficulties sleeping. Losing 50 pounds will allow you to enjoy a much better night’s sleep. This has been shown in a number of studies.

A study out of Johns Hopkins University showed that reducing belly weight had the most impact on improving sleep quality. [2]

Helps Control Blood Glucose Levels


Many obese people have very poor insulin sensitivity. When you are overweight, you have increased levels of adipose tissue. This causes an increase in inflammation, which in turn mucks up the proper functioning of insulin. Insulin is the key controller of blood glucose levels. 

Fluctuating insulin levels lead to a vicious cycle of sugary food cravings that causes excess sugar in the blood, A huge surge of insulin then cleans up that blood sugar, causing more food cravings. [3]

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Reduced Cancer Risk

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Losing 50 pounds of excess weight will reduce a person’s risk of cancer. The risk of breast cancer has been shown to be reduced by several studies. The American Cancer Society states that being overweight is a direct contributor to certain types of cancers in both genders. [4]

Better Mobility

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When you lose a lot of excess weight you will be able to move around more freely. There will be less pressure on your joints, especially the ankles, knees, and hips. As a result, you will be able to improve your ability to walk, run and go up and down stairs. [5]

Mood Enhancement

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People who lose a lot of extra weight in order to achieve a healthy weight, have been shown to experience big improvements in their mood and self-perception. In a 2014 met study that reviewed 36 other studies, it was shown that weight loss can result in significant improvements in a person’s body image, as well as their positive feelings about themselves. [6]

The Challenges of Losing 50 Pounds

The biggest challenge that people who lose a large amount of body fat experience is loose skin. This is due to the stretching of the skin that happens when you carry extra weight for a long period of time.

Over time, the makeup of your skin, including the collagen and elastin, will experience damage. This will compromise the ability of the skin to tighten after you have lost the fat. 

Other factors that contribute to loose skin are the natural effects of age on the skin, as well as such lifestyle choices as smoking, drinking excess alcohol, and spending too much time in the sun without covering up.

You can reduce the likelihood of ending up with loose skin after weight loss by drinking plenty of water, consuming high levels of omega-3 fatty acids, and consuming about a gram of protein per pound of body weight.

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When it comes to omega-3 fatty acids, I recommend eating plenty of fatty fish, nuts, and avocados. Taking an omega-3 fatty acid supplement is also a good idea. 

Taking a collagen supplement is another way to keep your skin healthy and tight. 

If you end up with a lot of loose skin that you simply cannot get rid of, you might consider undertaking a medical procedure to remove it. 

The Safe Way to Lose 50 Pounds

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The best way to lose 50 pounds is to do it gradually. People who lose weight in a hurry are far more likely to put it back on. Rapid weight gain is also likely to consist of things that you do not want to lose, such as muscle mass, water, bone tissue, and minerals along with body fat.

I recommend aiming to lose 1-2 pounds of fat per week. To achieve this goal you should combine a reduced-calorie diet with exercise. This combination will allow you to achieve a daily negative calorie balance in which you are using up more energy in the form of calories than you are consuming through food. The extra energy requirement will have to come from your stored body fat.

Aim to burn 500 calories per day through exercise while also reducing your caloric intake by 500 calories per day under your maintenance level. Go here to find out what your daily caloric maintenance level is. 

Losing weight gradually will allow you to establish a routine that you can maintain for the long term. Consistency is the key to losing weight and keeping it off.

Frequently Asked Questions

Why do people who lose a lot of weight end up with loose skin?

People who lose a lot of weight end up with loose skin because the extra fat stretches the skin. Over time, that skin will lose its ability to contract and tighten back to its original form. 

Will protein help you lose weight?

Protein helps you lose weight because it is the most filling of the three macronutrients. Eating a portion of protein with every meal will help to avoid cravings. Protein is also very thermogenic. That means that it takes a lot of energy to digest a protein food. 


Losing 50 pounds of excess weight is a major accomplishment. It will dramatically improve the way you look, the way you feel, and the way your body functions. Your energy levels will improve and you’ll be able to better deal with issues like sleep apnea.

The best way to engage in a 50-pound weight loss journey is gradual with a combination of reduced calories and exercise.

  1. Wing RR, Lang W, Wadden TA, Safford M, Knowler WC, Bertoni AG, Hill JO, Brancati FL, Peters A, Wagenknecht L; Look AHEAD Research Group. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6. doi: 10.2337/dc10-2415. Epub 2011 May 18. PMID: 21593294; PMCID: PMC3120182.
  2. https://www.hopkinsmedicine.org/news/media/releases/losing_weight_especially_in_the_belly_improves_sleep_quality_according_to_a_johns_hopkins_study#:~:text=%22We%20found%20that%20improvement%20in,clinical%20and%20research%20exercise%20physiology.
  3. Cai L, Yin J, Ma X, Mo Y, Li C, Lu W, Bao Y, Zhou J, Jia W. Low-carbohydrate diets lead to greater weight loss and better glucose homeostasis than exercise: a randomized clinical trial. Front Med. 2021 Jun;15(3):460-471. doi: 10.1007/s11684-021-0861-6. Epub 2021 Jun 29. PMID: 34185279.
  4. Picon-Ruiz M, Morata-Tarifa C, Valle-Goffin JJ, Friedman ER, Slingerland JM. Obesity and adverse breast cancer risk and outcome: Mechanistic insights and strategies for intervention. CA Cancer J Clin. 2017 Sep;67(5):378-397. doi: 10.3322/caac.21405. Epub 2017 Aug 1. PMID: 28763097; PMCID: PMC5591063.
  5. https://www.nejm.org/doi/full/10.1056/NEJMoa1110294
  6. https://www.sciencedirect.com/science/article/pii/S0195666313003991

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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