Can it really take three months to lose 60 pounds? The answer is — yes.
Although it is not an easy journey, but not an impossible one either, you must alter your lifestyle and follow specific diet plans to get what you want!
So, now, we will explain all the steps you can take to how to lose 60 pounds in 3 months.
Remember that it will take a lot of time and effort, and you are about to make significant lifestyle adjustments that will have a long-term impact.
Ready to learn more about the process? Then take a step further and find out!
Step 1: Train Insane!
Without a regular workout, 60-pound weight loss in three months is impossible.
Fast weight reduction can be achieved with cardiovascular training exercises, which will target each muscle fiber of the body. Besides that, including resistance training in your workout routine will bring your goal of weight loss closer. These are two of the most often encountered types of activity associated with rapid weight loss.
Cardiovascular Training:
A study was undertaken by the (CDC) found that 30 minutes of cardiac activity can burn between 140 and 295 calories. This indicates that workouts such as dancing, roping, sprints as well as jogging burn a lot of calories in a brief amount of time.
High-Intensity Resistance Training:
It is also essential to put a lot of focus on High-Intensity Resistance Training (HIRT). A growing amount of evidence demonstrates that resistance exercise is an efficient way to shed pounds of unhealthy fat while improving bone health. It also helps to buff your muscles which require high energy.
Meanwhile, as a result of heavy resistance training, you can also achieve fast weight reduction through squat lift weights and pull-ups.
Aerobic Training:
Aerobic activity is also suitable for effective weight loss in little time. This is why doing intense aerobic workouts for more than 2 hours a week or moderate exercises for at most 140 minutes a week is recommended by the DHHS of the United States.
Step 2: Track Calorie Consumption
It’s up to you to figure out the ideal calorie-to-workout ratio.
Depending on your weight, 3 to 5 pounds of weight loss every week is attainable, with a 44-pound weight decrease on average in 12 weeks. Find out How to Lose 80 Pounds in 6 Months!
To shed 60 pounds, you’ll need to lose an additional 16 pounds in one month, even if you lose the ideal weight in three months. Insane right? But that is how it is.
You might try diets based on nutritionally complete smoothies or other meal replacements. However, you should never embark on a calorie-restricted diet without the advice of a doctor.
Plan Meals and Snacks
Every principal meal should be no more than 300-350 calories to meet your goals. Generally speaking, snacks should only be about 150-300 calories. Of course, you don’t have to eat the same calories at each meal.
For example, with a small breakfast and heavier meal, you can eat 150-200 calories of breakfast and 500 calories of dinner. Make your other meals lighter if you need a more severe breakfast to get your day started. In many ways, the diet you follow is entirely up to you.
Remember, starvation mode sets in when you consume less than 1200 calories a day. Health risks abound, and the process of slimming down is slowed down more. So, never embark on a calorie-restricted diet without the advice of a doctor.
Calorie counting is the key to this diet’s success. Plan each day carefully to ensure you don’t eat more than you are prescribed.
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Step 3: Consider Taking Supplements
You’ll need to experiment with various supplements if you want to stay healthy on this diet. Additional vitamins, minerals, and nutrients are provided by supplementation.
Multivitamin candies and powders are two popular types of these vitamins. Keep an eye on the calories in these supplements so that you can factor them into your daily caloric intake accordingly.
Taking supplements such as vitamins and minerals should be your main intention. It’s possible that taking protein supplements or any other kind of supplement is harmful.
However, it is typically recommended that you see your doctor before using any dietary supplements.
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Step 4: Eat Healthily
It’s critical to eat only nutritious foods if you want to shed pounds and improve your health in general. When you’re on a strict calorie restriction, every calorie counts.
The simplest method is to focus solely on nutritious foods. These are the kinds of calories your body needs to stay healthy and get all the nutrients it requires.
Avoid Nutritionally Deficient Foods:
Trimming calories and limiting portion sizes may help you shed pounds as long as you eat the right amount to keep your current weight. On the other hand, changing your diet promotes new habits and fills your plate with nutritious and satisfying items.
Don’t overindulge in nutritionally deficient foods like sugar, white flour, and foods high in saturated fat.
Consume Protein-Rich, Low-Fat Foods:
Choose low-fat protein sources including fish, eggs and poultry, and vegetables high in protein and low-fat red meat for your daily meals. However, processed and frozen meals should be avoided.
It is important to remember that drinking more than two liters per day will keep you hydrated, prevent diseases, and help you lose weight more healthily.
Eat low-calorie, high-volume items such as soups or vegetable smoothies if your hunger pangs get the better of you. These won’t clog your arteries, but they’ll keep you satiated.
Preparing meals at home saves money over going out to eat, where you’re likely to be surprised by the calorie counts and portion sizes. Broiling, grilling, baking, and stir-frying are all excellent options for cooking.
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Step 5: Get Proper Sleep
Losing weight might be difficult if you don’t pay attention to one of the most important lifestyle factors, which is getting enough sleep.
If you don’t get enough sleep, you’ll gain weight as well as become lethargic and dejected. Sleeping for at least six hours to eight hours or more each night is essential if you want to maintain healthy levels of these fat-burning hormones.
Maintain a relaxed, dark environment, and stick to a regular bedtime and wake-up schedule if you want this to work for you
Sleep loss increases the hunger hormone ghrelin and lowers leptin levels, the satiation hormone, in the body. Your cortisol levels will rise as a result of this as well. The stress hormone cortisol causes you to eat more when you’re stressed!
Get enough sleep to improve your health and shed pounds faster.
Step 6: Get a Doctor
Before starting with a strict diet regimen, it is essential to see your doctor for a checkup. If you’re dieting, you’ll want to go to your doctor for advice on keeping healthy while doing so. It will also help you get advice and warnings on what not to do.
Remember that shedding 60 pounds in three months is a quick weight loss. So, it is better to get a doctor.
Start Your Training Today!
To lose 60 pounds in 3 months, you’ll need to be incredibly self-disciplined, focused on working out, eating healthfully, and getting enough sleep.
For the time being, it may be difficult, but it will get easier if you push yourself to be dedicated, determined, and passionate every single day, without stopping.
Just remember to make sure you pick the right diet, right supplements, and proper workout that suits your body, and then you are good to go!
