How To Lose 50 Kg In 6 Months With Home Made Food And Workout?

Rebekah Pais

Rebekah Pais
Aug 2023

2 min read
How To Lose 50 Kg In 6 Months With Home Diet And Workout?

Table of content

Client: Bhai, listen! I’ve got this crazy idea in my mind. I want to lose weight but wondered,  “How to lose 50 kg in 6 months?
Trainer: Bhai, 50 kg in 6 months? Matlab you want to become a featherweight boxer or what? (laughs)
Client: Haha, nah bhai, I just want to be a healthier version of myself. So, what’s the game plan?
Trainer: Alright, challenge accepted! We’ll have you running like a “bullet train” on the treadmill. Full-speed cardio, my friend!
Client: Arrey bhai, bullet train se toh bullet weight loss ho jayega! But what about the diet?
Trainer: Diet? No more “jalebi fafda” parties for you, my friend! We’ll stick to “gobi parathas” and “palak paneer” to fuel your journey.
Client: Bhai, “gobi parathas” and “palak paneer”? But I’m gonna miss my “butter chicken” and “cheese naan.”

Wait a minute bhaijaan!

Do you feel the same alarming emotions when it comes to diets? Actually, who would not? Yummy Indian food is every individual’s weak point.  

Hence, Fitelo’s team is here to make weight loss fun, permanent, and natural. Without any calorie counting, you’ll get a way to a happy weight loss journey.

Let’s read more about how to lose 50kg in 6 months!

CTA ImageCTA Image

How To Lose 50 Kg In 6 Months With Home Exercise? 

Losing 50kg in 6 months with home exercise requires dedication, consistency, and a well-rounded fitness plan. Combine your home exercise routine with a healthy, balanced diet to maximize your results. Losing 50 kilograms is a significant and challenging goal, so be patient with yourself and maintain a positive mindset. 

Here are some tips to help you achieve your weight loss goal through home exercise:

1. Cardiovascular Exercises

Cardiovascular exercises, also known as cardio or aerobic exercises, are activities that elevate your heart rate and increase oxygen consumption, leading to calorie burning and improved cardiovascular health. 

They play a crucial role in weight loss by helping you burn calories and fat, which can lead to faster weight loss when combined with a balanced diet.

Here are some popular cardiovascular exercises that can help you lose weight fast:

  • Cycling: Cycling, whether on a stationary bike or a regular bicycle, is a low-impact cardio exercise that can be easily incorporated into your daily routine.
  • Dancing: Dancing is a fun and effective way to burn calories. Whether it’s Zumba for weight loss, hip-hop, or salsa, dancing can be a great addition to your weight loss routine.
  • Jump Rope: Jumping rope is a high-intensity workout that torches calories and improves coordination. It’s an easy exercise that can be done anywhere.
  • Swimming: Swimming is a full-body workout that is gentle on the joints. It can help you burn a substantial number of calories while providing a refreshing experience.
  • Aerobics: Joining an aerobics class can help you stay motivated and engaged in your cardio workouts. It often involves energetic and rhythmic movements that elevate your heart rate.
  • Rowing: Rowing is a full-body exercise that works your arms, legs, and core. Whether using a rowing machine or actually rowing on water, it provides an excellent cardio workout.
  • Elliptical Trainer: The elliptical trainer provides a low-impact workout that targets both upper and lower body muscles, making it an efficient calorie burner.
  • Stair Climbing: Climbing stairs for weight loss is an excellent way to engage your lower body muscles and improve cardiovascular endurance. You can do this at home or find a staircase in your neighborhood or a nearby park.

2. Strength Training

Resistance training or weight training is an excellent complement to cardiovascular exercises for weight loss. While cardio exercises burn calories during the activity, strength training helps build muscle mass, which in turn can boost your metabolism and burn more calories throughout the day. 

Here’s some more information on how strength training can aid in losing weight fast:

  • Muscle Building And Metabolism: As you gain muscle mass, your resting metabolic rate increases, meaning you burn more calories even when you’re at rest. This can help accelerate weight loss by creating a more significant calorie deficit.
  • Afterburn Effect: During and after strength training, your body experiences what’s known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an elevated rate after the workout to repair muscle tissues and restore energy levels.
  • Body Composition Changes: Weight loss isn’t just about the number on the scale; it’s about improving your body composition. Strength training helps you lose fat while preserving or even increasing lean muscle mass, resulting in a more toned and defined physique.
  • Functional Strength: Strength training improves your overall strength and functional fitness, making everyday activities easier and more enjoyable.
  • Bone Health: Strength training can help improve bone density, reducing the risk of osteoporosis and fractures, especially in older adults.
  • Injury Prevention: Building strength in various muscle groups can help stabilize and protect your joints, reducing the risk of injury during daily activities and workouts.
  • Full-Body Workouts: Strength training can be designed to target various muscle groups throughout the body. A well-rounded program ensures that you work on both large and small muscle groups, leading to balanced muscle development.

3. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a popular and effective workout method that involves alternating between short bursts of intense exercise and periods of rest or low-intensity activity. 

Here’s more information on how HIIT can help you lose weight fast:

  • Calorie Burn: HIIT workouts are incredibly efficient calorie burners. The intense periods of exercise elevate your heart rate and metabolism, leading to significant calorie expenditure during and after the workout through the afterburn effect.
  • Short Duration: HIIT workouts are typically shorter in duration compared to traditional cardio for weight loss. This makes them ideal for busy individuals who want to get an effective workout in a limited amount of time.
  • Preservation of Lean Muscle: HIIT workouts aim to burn fat while preserving muscle mass. This is important for weight loss because maintaining muscle helps to boost your metabolism and prevents your body from losing muscle along with fat.
  • No Equipment Necessary: Bodyweight exercises like burpees, jumping jacks, mountain climbers, and high knees are all effective HIIT exercises that require little to no equipment.

How To Lose 50 Kg In 6 Months With Diet Plan?

For long-term success and overall health, adopting a balanced and nutritious diet that you can maintain over time is essential. Focus on whole, nutrient-dense foods, practice portion control, and combine your diet with regular physical activity for the best results.

Nevertheless, you can try this 2-day sample plan to answer your question “How to lose 50 kg in 6 months with meal plan”.

Day 1

Breakfast1 boiled egg, 1 small bowl of oatmeal with berries (unsweetened), 1 cup of green tea
Mid-Morning Snack1 small apple
LunchGrilled chicken breast with a mixed green salad 
Afternoon Snack1 small bowl of Greek yogurt with a sprinkle of cinnamon
DinnerBaked or grilled fish, Steamed vegetables, 1 cup of herbal tea

Day 2

Breakfast1 small whole-grain toast with 1 tablespoon of almond butter, 1 small banana, 1 cup of green tea
Mid-Morning SnackA handful of raw almonds or walnuts
LunchQuinoa salad with mixed vegetables and a light lemon vinaigrette dressing
Afternoon Snack1 small orange
DinnerGrilled lean steak, Steamed or roasted vegetables, 1 cup of herbal tea

Note: This is not a long-term plan. You can contact us to get your customized diet plan if you wish to continue with a weight loss journey.

How To Lose 50 Kg In 6 Months With Liquid Diet?

Liquid diet weight loss is generally not recommended for long-term use or as the primary method for losing 50 kilograms. 

Liquid diets are often low in essential nutrients, lack fiber, and can be difficult to sustain over an extended period. They may also have adverse effects on metabolism and overall health.

If you still want to incorporate liquid components into your weight loss plan, here are some tips:

1. Meal Replacement Shakes

Replace one or two meals a day with a nutritionally balanced meal replacement shake. Look for shakes that provide essential vitamins, minerals, and protein.

Try Fitelo’s Recipes

Sugar-Free Dry Fruit Milkshake

A rich dry fruit milkshake, which is yummy, healthy, and will surely help you lose weight. And guess what? This is sugar-free, yes! This does not contain any artificial sweetener but is all-natural.

Velvety Smooth Vegan Chocolate Milkshake

Satisfy your sweet tooth with this decadent dessert or snack and enjoy the ultimate in vegan indulgence. Try our recipe today and discover the blissful taste of a guilt-free chocolate milkshake!

2. Smoothies

Create nutrient-rich smoothies with a variety of fruits, vegetables, protein sources (such as Greek yogurt or protein powder), and healthy fats for weight loss. Avoid adding excessive sugars or sweeteners.

Try Fitelo’s Recipes

Green Tea Pear Smoothie Recipe 

Fitelo presents you with an amazing recipe for a green tea pear smoothie, which is sugar-free and will surely help you if you are on the weight loss journey. Moreover, the best part of this recipe is, that you don’t have to put much effort as it is easy and quick to make.

Summer Slimming Peach Smoothie

This smoothie will make your day go as beautiful as its color and will surely help you lose kilos as this is milk and sugar-free. So, let us see the ingredients and methods to make this unique recipe.

3. Soups

Include homemade or low-sodium soups made with vegetables, lean proteins, and whole grains. Avoid creamy or high-calorie soups. Consuming soups before a meal may lead to reduced calorie intake overall. 

Opt for broth-based soups with plenty of vegetables and lean proteins to keep you feeling full and satisfied without adding excess calories.

Try Fitelo’s Recipes

Creamy Cauliflower Almond Soup

This creamy and nutritious soup is not only delicious but also a fantastic choice for those looking to shed some pounds. Packed with essential nutrients, low in calories, and full of flavor, this soup will satisfy your taste buds and help you achieve your weight loss goals. 

Try This Dreamy And Rich Palak Soup Recipe 

Many dietitians often recommend including this leafy green vegetable in our winter weight loss diet. And its soup is super light and creamy. This comforting bowl of soup will not only thrill your taste buds but will also help boost immunity! So, let’s learn how to prepare this simple palak soup recipe.

4. Juices

Incorporate fresh, homemade vegetable and fruit juices in moderation. Keep in mind that juices lack fiber and can be high in natural sugars, so consume them mindfully. 

To support weight loss, opt for fresh, homemade juices with a focus on vegetables, and limit the addition of fruits or sweeteners to avoid excessive calorie intake from juice consumption

Try Fitelo’s Recipes

Drink Your Way to Weight Loss with Ghiya Juice

Try this healthy drink and see the benefits for yourself. In fact, ghiya juice is an excellent choice for anyone looking for a healthy, delicious drink that will help you look and feel your best.

Safed Petha Juice Recipe For Weight Loss

Many individuals are aware of this super vegetable and are becoming very curious to know about its benefits and usage. Ash gourd is also an age-old ingredient in many Ayurvedic medicines. So, let’s learn how to extract safed petha juice.

How To Make Alkaline Water With Dt. Mac Singh

It’s just a matter of color, baki uske andar ingredients toh same hi hogga sirjee! However, if you wish to live the stardom life, here’s Fitelo bringing you with healthy Weight Loss Drink.

How To Lose 50 Kg In 6 Months With Dance Yoga?

While dancing and yoga are separate practices, some fitness classes and programs include parts of both to create dynamic and enjoyable workouts. 

These dance yoga fusion workshops seek to encourage weight loss, flexibility, and overall fitness by combining the flowing movements of yoga with the energy and rhythm of the dance. 

Here are some examples of different styles of weight loss dance yoga:

1. Fusion Of Yoga And Dance

Traditional yoga positions are combined with dance-inspired moves and music in this session. The routines move fluidly from one pose to the next, adding dance elements such as hip sways, shoulder rolls, and beautiful arm gestures. The best activity to try if you’re looking to lose 50kg in 6 months.

2. Bollywood Yoga

Bollywood dancing techniques are combined with yoga poses and flow in this fusion class. It’s a vigorous exercise that can raise your heart rate while also improving balance and flexibility.

3. Yoga Zumba

Yoga and Zumba are two high-intensity dance workouts that together offer a pleasant and effective approach to losing weight and toning your muscles. There can be dance exercises in the session, then yoga stretches and relaxation.

4. Cardio Dance Yoga

How To Lose 50 Kg In 6 Months? Try a cardio-intensive workout, as the class combines yoga’s flexibility and balance exercises with fast-paced dancing maneuvers.

5. How To Lose 50 Kg In 6 Months With Aerial Dance

Aerial yoga benefits involve doing yoga poses while mixing dancing and acrobatic movements on a suspended cloth hammock. It challenges balance and strength while offering a unique and entertaining workout.

Incredible Weight Loss Journey Of Komal

Today, let’s read about the incredible transformation and how we recommend she follow a diet plan for weight loss for females. This success story of Komal whose full name is ‘Komaldeep’ who lost 14 Kg in just 90 days without any workout.

Wrapping It Up For How To Lose 50 Kg In 6 Months

Intensity, duration, and consistency of practice, as well as your general lifestyle and eating habits, all affect your weight loss journey. 

A balanced diet, in addition to exercise, can help you lose weight more effectively and enhance your fitness and general health. 

As with any fitness program, choosing exercises you can stick with over time and enjoy can help you see improvements that last. 

Also, keep in mind if you’re looking to lose 50kg in 6 months, you will need to keep in mind the combination of a nutritious diet and an active healthy lifestyle makes a strong basis for accomplishing weight loss objectives and sustaining long-term well-being.

Fun Fact

100 g of oats gives you 407 calories, while the same quantity of suji has just 353.31 kcal.  Also, suji does not make you fat unless you are frying pakoras out of it or making ghee-loaded halwa.

Frequently Asked Questions

How To Lose 50 Kg In 6 Months With Diet Chart?

To create a sustainable weight loss plan, set realistic and achievable goals, make gradual changes to your diet and exercise routine, seek support from a healthcare professional or a registered dietitian, and focus on building healthy habits for the long term

Is It Safe To Aim For A Weight Loss Of 50 Kg In 6 Months?

Rapid weight loss of this magnitude can be unsafe and may lead to health complications. It is essential to consult with a healthcare professional before embarking on such an aggressive weight loss plan.

Can Yoga Or Specific Exercises Help With Weight Loss?

Yoga and certain exercises can be beneficial in a weight loss journey by promoting flexibility, strength, mindfulness, and overall well-being. However, for significant weight loss, it’s essential to combine them with other forms of physical activity and a healthy diet.

How Can I Stay Motivated Throughout The Weight Loss Journey?

Staying motivated can be challenging but setting small milestones, tracking your progress, celebrating achievements, finding a workout buddy or support group, and focusing on non-scale victories can help maintain motivation throughout the journey.

Are There Any Potential Risks Associated With Rapid Weight Loss?

Rapid weight loss can lead to nutrient deficiencies, muscle loss, gallstones, and other health issues. It’s crucial to prioritize your health and well-being and avoid extreme or crash diets.

Can I Lose Weight Without Restricting Calories Drastically?

Yes, sustainable weight loss can be achieved without severe calorie restriction. Focus on consuming nutrient-dense foods, managing portion sizes, and creating a moderate caloric deficit through a combination of diet and exercise.

What Lifestyle Changes Can Support Successful Weight Loss?

Lifestyle changes that can support weight loss include incorporating regular physical activity, choosing whole foods over processed options, staying hydrated, getting enough sleep, and managing stress through relaxation techniques like yoga or meditation.

CTA ImageCTA Image

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming and a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

No Thoughts on How To Lose 50 Kg In 6 Months With Home Made Food And Workout?

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter