How Fast Can You Lose 60 Pounds?
So, How Long Does It Take to Lose 60 Pounds?
If you're wondering how fast you can lose 60 pounds, know that the journey will be the most successful if you take it slow and steady. The recommended rate of weight loss is 1 to 2 pounds per week, per the Centers for Disease Control and Prevention (CDC). If you follow this guideline, you can lose 60 pounds in seven and a half to 15 months.
How to Lose 60 Pounds Fast
1. Set a Realistic Calorie Goal
One pound of fat equals approximately 3,500 calories, per Harvard Health Publishing, so one school of thought says you'll need to burn 3,500 calories (whether through diet, exercise or some combination) to lose a pound of fat.
People tend to lose weight more rapidly at the start of a new diet or exercise program. As their bodies adapt to these changes, they either hit a plateau or experience slower progress. That's why it's important to monitor your results and adjust your diet accordingly.
2. Focus on Food
Set realistic goals and then come up with a plan to accomplish them. Losing 60 pounds requires a calorie deficit, meaning that you need to burn more calories than you take in. To do so, it's necessary to reduce your calorie intake, raise your energy expenditure or both.
One way to reduce your calories is to cut down on sugar and simple carbs, trans fats and alcohol. Each gram of carbohydrates delivers 4 calories, per the USDA. The same goes for protein. Dietary fat, on the other hand, provides 9 calories per gram, while pure alcohol contains 7 calories per gram, according to the NHS.
As for how to readjust your eating plan?
You'll want to focus on lean animal protein, fish, legumes and low-fat dairy if you're following a high-protein diet. You'll also want to limit or eliminate refined carbs, such as those found in cookies, pastries, soda, ice cream and energy bars. And be cautious of added sugars and those hidden or disguised by another name, including ingredients like dextrose, maltose, sucrose and high- fructose corn syrup, per the University of California San Fransisco.
The Mediterranean diet is another eating plan that research suggests is effective for weight loss. This diet consistently ranks at the top of U.S. News & World Report's annual list of best diets. While it wasn't conceived as a weight-loss diet, weight loss may be a positive side effect of the eating style for those who are overweight.
3. Find the Right Exercise Program
Physical activity is also important for weight loss. While it's possible to lose 60 pounds without exercise, doing so is not recommended for most.
Regular exercise, especially strength training, helps preserve lean mass and improves muscle tone. The more lean mass you have, the higher your energy expenditure, per the U.S. National Library of Medicine.
Some exercises promote weight loss better than others; high-intensity interval training (HIIT) and strength-training together yield better results in less time.