Defining a six-month target to lose weight 60 pounds is extremely difficult. Planning to drop 60 pounds is overwhelming in general. Experts advise aiming for 1-2 pounds of weight loss weekly for secure, long-term weight loss. When you do the arithmetic, it becomes clear that reducing 60 pounds in six months may be unrealistic for many people.
However, six months is enough to implement significant lifestyle modifications and lose weight. Here, you may brush up on the fundamentals of weight loss before receiving the finest advice on how to do it securely and within a reasonable time range.
How to Lose Weight
Based on the National Institute of Diabetes and Digestive and Kidney Diseases, losing weight is challenging because it depends on many variables like genetics, stress management strategies, and medical issues. (NIDDK).
An energy deficit is necessary for weight loss, and one method to quantify energy is calories. Although the amount of the energy deficit will determine how much and how quickly you lose, it is generally advised to strive for slow, constant weight loss.
Based on the Mayo Clinic, 3,500 calories correspond to 1 pound of fat. Therefore, you’ll need to burn the same amount of calories to shed pounds. Ideally, you may lose 1 to 2 pounds per week if you reduce your daily calorie intake by 500 to 1,000 calories (or combine diet and exercise to minimize the calories).
You could lose about 50 pounds over six months and reach 60 pounds over seven months if you lose about 2 pounds weekly. Remember that every person’s physique and weight-loss process is unique; you may lose weight quicker or slower.
Now that you’ve completed weight loss 101, check out these top suggestions to position you for sustained weight loss success.
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Calculate your Daily Calorie Needs
To determine how many calories you need daily to maintain weight, use an online calculator or schedule a consultation with a nutritionist.
Based on the Mayo Clinic, once you reach this figure, you should subtract 500-1000 calories. Your new daily calorie goal to reduce weight and fat is the sum of these numbers. If you regularly work out, you may reduce your calorie intake by 250 as long as you burn 250 calories.
Enhance Daily Diet
It might be rather stressful to plunge headlong into the world of healthy eating, but it doesn’t have to be a single endeavor. Based on Elena A. Ivanina, DO MPH deputy program manager of Lenox Hill Hospital in New York City, Losing weight is a highly individual process that requires a specific plan for each patient that the medical professional should supervise.
To develop the best comprehensive strategy for weight loss, Dr. Ivanina believes you must consider the other existing health objectives. For instance, she points out that intermittent fasting could be a smart choice for those aiming to lower their cholesterol and raise their blood pressure. According to Dr. Ivanina, “If someone had fatty liver, then a ketogenic diet could be a good fit as it has been shown to markedly reduce liver fat content and hepatic insulin resistance after six days of a ketogenic diet.”
In light of this, the Centers for Disease Control and Prevention recommends a balanced diet that includes a range of foods from all the food categories with little to no refined carbohydrates, trans fats, added sugars, and processed foods. (CDC). Select wholesome, high-quality meals like:
- Lean fish and meat
- vegetables and fruits
- whole grains
- Good fats for health
And keep in mind that dieting should not seem restrictive. Enjoy your wholesome meals with delectable combinations and dishes, but treat yourself now and then. Long-term weight loss and maintenance are impossible with an overly rigid diet.
Monitor Calories and Food
According to the American Society of Nutrition, keeping a food diary or using an app to track your intake may help you develop a mindful eating routine. It not only helps you remember what you had that day and how many calories were in each meal, but it may also show you what you’re not getting enough of, how to change your eating pattern, and your emotional state at the time to determine if you were eating out of stress, boredom, etc.
Keeping a food journal might help you achieve your weight loss objectives. For instance, research published in Obesity in February 2019 indicated that over six months, persons who recorded their food intake more often lost more weight than those who did not.
Food journaling offers this kind of knowledge, according to Dr. Ivanina. “I believe that successful weight loss involves being more in tune with your body and habits,” she adds.
Use a calorie-counting app on your phone to keep track of the calories, food, water, and macronutrients you consume, or grab a notepad. According to Harvard Health Publishing, tracking requires two things from the user to be effective: willingness to make a change and sufficient usage of the app to achieve the intended result.
Engage in Regular, Safe Exercise
It should not be surprising that regular exercise has advantages. According to the Mayo Clinic, exercising not only aids in weight management and muscular development but also fights against illnesses, elevates mood, increases vitality, and encourages sounder sleep (see tip number seven on this list!).
Based on the Physical Activity Guidelines for Americans, adults should be doing 150-300 minutes of moderate-intensity cardio each week or 75 to 150 minutes of vigorous-intensity cardio. According to research in the November 2020 edition of Medicine & Science in Sports & Activity, aiming for closer to 300 minutes of activity a week may be advantageous for weight loss.
Walking, running, hiking, swimming, riding, dancing—do anything you like doing as exercise! Some recommended exercises include:
HIIT: Lose Weight 60 pounds
The most efficient technique to burn calories is high-intensity interval training (HIIT). As per the American College of Sports Medicine, the exercise method consists of regular bursts of intense exercise with lower-intensity recovery intervals like running for 30 seconds in alternating fashion and walking for 15 seconds.
According to a study published in June 2017 in Obesity Reviews, although requiring little time commitment, short-term HIIT training may significantly change body composition without even causing weight loss.
Training in Strength: Lose Weight 60 pounds
Contrary to popular belief, strength training should be equally vital as cardio since it improves muscle mass, which burns more calories and replaces fat.
According to research that appeared in the Journal of Sports Sciences in April 2014, combining cardio and strength training produced greater effects than either alone in terms of body fat loss and lean muscle growth. According to a report in the July/August 2012 edition of Current Sports Medicine Reports, conducting ten weeks of weight training might also increase your resting metabolic rate by 7%.
Consume Plenty of Water
According to Harvard Health Publishing, the typical recommendation is to drink 4 to 6 glasses of water daily. However, those trying to reduce weight could find it advantageous to drink even more. For starters, it is calorie-free, carries nutrients to your cells, and normalizes blood pressure, all of which assist in maintaining your body working correctly.
Research published in July 2016 in The Annals of Family Medicine also found a strong connection between obesity and insufficient hydration. According to the research, overweight individuals may eat when they are truly hungry or not drink as much as their bodies need.
To ensure that you drink water throughout the day, have a glass or reusable water bottle nearby.
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Consume Less Alcohol
A glass of wine or a drink now and then is OK! Just be aware that drinking alcohol might hinder your efforts to lose weight. The empty calories in a drink may replace the nourishment your body would get from a good snack.
Dr. Ivanina asserts that giving up alcohol is a fantastic method to reduce calories and enhance intestinal health. According to a survey, 12 percent of women and 19 percent of men drink more than 300 calories of alcohol daily, respectively. It seems like a no-brainer!”
Drop the Mic (Earlier): Lose Weight 60 pounds
According to CDC, most Americans don’t get enough sleep. Adults should receive seven or more hours of good sleep every night if they are between the ages of 18 and 60, seven to nine hours if they are between the ages of 61 and 64, and seven to eight hours if they are above the age of 65.
The National Sleep Foundation has demonstrated that sleep loss increases the growth of abdominal fat. Over the years, compared to individuals who slept more than 6 hours, researchers discovered that those who slept for fewer than 5 hours at night accumulated more belly fat. Additionally, research published in July 2014 in the Annals of Medicine ties sleep impairments to increased snacking, lower energy use, and changes in the levels of hormones that control hunger.
It will be easier to complete an excellent exercise or make a healthy dinner if you are always exhausted.
Take into account reversals or lulls
The occurrence of setbacks and plateaus is common. It’s OK to put on a few pounds while on vacation or during the holiday if you exceed your daily calorie goal. Reset and concentrate, and the weight will start to fall off again.
According to the Mayo Clinic, you could need a lower daily calorie goal and a new, longer, more challenging fitness regimen if you have considerable weight loss followed by a plateau.
Determine maintenance: Lose Weight 60 pounds
One more thing to do after you’ve realistically and healthily lost the weight you want: maintain it.
Whether it took you six weeks or six months to reach your weight loss goals, John Hopkins Medicine advises adding 200 calories gradually to your diet of nutritious foods. If the number on the scale keeps dropping, you should add more calories to your diet until the ideal quantity of calories is discovered to maintain your new weight.
Exercise is the best weight-maintenance method, according to research, said Dr. Ivanina.
It is ideal for burning 1500–2000 calories per week via exercise, with at least 40 minutes of moderate–vigorous activity 3–4 days per week. Fad diets won’t persist, but intuitive, personally-tailored, and manageable eating habits will—and will support long-term success, according to Dr. Ivanina.
You should continue to eat healthily, remain active with hobbies you love, drink enough water, and get adequate rest if you want to keep your weight under control. And, of course, if you want more assistance, seek out peer/support groups or a medical expert.