Are looking for the how to lose 60 pounds in 3 months healthy? Then, you have landed in the right place. Loosing weight can be attributed to a variety of reasons. Weight loss is a goal for some people to improve their appearance while for others it is a goal for improving health. Setting a three-month deadline for 60 pounds of weight loss may seem daunting, but it is very possible to achieve that goal. You need to be self-disciplined and dedicated in order to lose 60 pounds in three months. The key to losing weight is to follow an intermittent fasting plan and a ketogenic diet while you alternate between strength training and high-intensity interval training every day.
Listed below are some effective ways to lose 60 pounds in 3 months while being healthy and not gaining the weight back:
Below these tips may help you to lose 60 pounds in 3 months
01. Weight loss exercises
It’s hard to lose 60 pounds in 3 months without exercise. A few of the exercises associated with fast weight loss are listed below:
02. Exercises for the cardio system
Effective results can be achieved by exercising heavily from 75 to 150 minutes per week or moderately from 150 to 300 minutes per week. Cardio exercises such as sprinting, kickboxing, etc. can burn anywhere from 140 to 295 calories per 30 minutes.
03. A strength training program
A strength-training program can help you shape your body and build muscle at the same time. Body fat has a far lower metabolic rate than muscle. As such, when you gain weight, your metabolic rate increases, which means you burn more calories each day. By including resistance training in your exercise plan, you increase your muscle mass.
Additionally, the increased mass reduces the likelihood of saggy skin due to the burned fat.
You can use the following resistance exercises:
- Lifting weights
04. Periodic fasting
A diet plan in which you alternate eating and fasting periods to lose weight is intermittent fasting or periodic fasting. Fasting for 16 hours followed by eating every 8 hours is the most common form of intermittent fasting used to lose weight. A recent study found that intermittent fasting substantially reduces calories consumed, which in turn results in significant weight loss, and also encourages weight loss by lowering insulin levels, which results in fat being broken down.
05. Make sure you sleep enough
The importance of sleep to your overall well-being and health cannot be overstated. Additionally, it can assist you in losing weight. Studies demonstrate that a good night’s sleep is essential for weight loss.
- Getting enough sleep will help you stay healthy and lose weight more quickly.
- You should sleep for at least six hours every night. If possible, try to sleep for eight hours each night. By doing so, you will lose weight and be healthier.
- Sleep also makes you feel less hungry. Eating less after a long night of sleep can help you lose weight.
06. Remove Sugar Intake
Weight loss is hampered by sugar. If you are going to lose 60 pounds in three months, this needs to go. All sugary foods, from candy to pastries to sodas, ice cream, and juices, should be eliminated. This is not just a problem with sugary foods. The list of foods to avoid includes fries, potato chips, white bread, pizza etc. In common with all of these items is their high calorie content. Gaining weight is easy but losing weight is difficult. As a result, you will need to work twice as hard to lose one calorie as you will consume
07. Drink 3 Litres of Water Daily
Weight loss is ultimately about having a lower food intake so that a daily caloric deficit can be achieved. Staying hydrated is the key to staying on track. Make sure to drink at least 3 litres of water each day. Be sure to drink a full glass of water as soon as you get up, along with drinking a bottle of water. It is also advised to drink water before each of your daily meals.
Keto drastically reduces your consumption of simple carbohydrates. During this 60 day plan, you will consume 50 grams of carbs each day. You should only consume plant-based complex carbs as your only source of healthy carbs. Sweet potatoes, cauliflower, bell peppers, broccoli, green leafy vegetables are among the best options. Make sure your meals are packed with lean proteins such as baked fish, black beans, chicken, and eggs.
09. Say no to unhealthy snacks, alcohol
The effects of eating chips, candy, or other unhealthy foods between meals can be catastrophic to your diet. Any unhealthy snack, or one that contains too many empty calories or high amounts of fat, are seen as excess calories by your metabolism and stored for later consumption. Additionally, sodas, alcohol, and beer are generally high in calories and are not necessary for human nutrition.
Lose 60 pounds in 3 months diet plan
Choosing the right diet is the first step lose 60 pounds in 3 months healthy. Set realistic weight loss goals and adapt the diet plan to fit your lifestyle. The plan you develop should be customised to meet your goals and the history of your medical condition. This section highlights some different diet plans to help you lose 60 pounds in 3 months healthy.
01. Start your day with a healthy breakfast
Skipping meals does not constitute dieting. It is actually true that breakfast kicks start your metabolism, which lets you burn extra calories throughout the day.
02. Consume a 500-600 calorie breakfast each morning
A match for this calorie intake might include a banana, a bowl of oatmeal, and whole-grain toast spread with 1- to 2-tbsp of peanut butter. You will get a mix of carbohydrates and proteins from this meal. Energy comes from carbs, while protein keeps you energised during the day.
It makes no sense to eat a heavy lunch after eating breakfast and before dinner. Even so, you can eat a healthy meal for lunch.
- Lunch should contain 300 to 400 calories. The best choices include salad, yoghurt, salmon, chicken, fruit, steamed vegetables, or soup.
- Consume low-fat or low-calorie foods. Fried food, thick sauces, and cream are all good options.
05. Enjoy a good dinner
Almost all of us eat our largest meal at dinner. As a result, it is very important to limit how much food you eat at dinner. Don’t overindulge or eat dessert after dinner.
- The right amount of calories for dinner is between 400 and 600. You can use chicken with whole-wheat pasta, beef stir-fry with broccoli and shiitake mushrooms, or pork as tasty meals that will provide needed nutrition.
Frequently Asked Questions
Does losing 60 pounds cause loose skin?
Losing weight too rapidly can lead to sagging skin in some people. However, everyone’s body responds differently to rapid weight loss. The extent of your weight loss, however, does not predict how much saggy skin you’ll get according to some studies. You are more likely to experience sagging skin if you smoke, have genetics, are old, or have been exposed to too much sunlight.
An estimation of how much weight to lose in 3 months
Using the safe method of losing at least one or two pounds a week, you could lose anywhere from four to eight pounds a week, based on four weeks in a month. You are likely to lose between 12 to 24 pounds in 3 months. Although you can achieve this with the safe route, your commitment to weight loss matters; if you are following a meal and exercise plan, do not quit. When trying to change your lifestyle, don’t give up halfway. Within three months, you’ll lose those pounds if you keep going.
Weight loss vs fat loss: what’s the difference?
Weight loss and fat loss are two different things. If you lose weight, you may lose muscle and water weight, which are not desirable. In place of using a scale, which only measures weight loss, use a mirror and tape measure to monitor fat loss.
How fast can a woman lose 60 pounds?
As a pound of fat equals 3,500 calories, exercising regularly and eating low-calorie foods should result in more calories burned than consumed. Taking the recommended weight loss rate of 2 pounds per week for seven months will result in a 60-pound weight loss.
Where is the first place you lose weight on your body?
Weight loss is a mostly internal process. Fat surrounding your organs, such as the liver and kidneys, will first be lost, followed by fat around your waist and thighs. This causes you to become leaner and stronger.
How much weight can a person lose in 3 months?
Losing 1 to 2 pounds of weight per week is a safe, healthy, and realistic goal for most people, corresponding to around 1% loss of body weight per week. A 3-month period will allow you to lose anywhere between 12 and 24 pounds.
Lose 60 pounds in 3 months healthy is a big challenge. It is important to stay focused on your daily routine to succeed. For effective and efficient weight loss results, incorporate the weight loss tips mentioned above. Happy Weight Losing !