Can you lose 60 pounds in 12 weeks?
While it is possible to lose 60 pounds in 12 weeks, it is not recommended. It is much more than the 12 – 24 pounds most experts recommend d you lose in 12 weeks and is considered unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 210,000 to lose 60 pounds. In 12 weeks, this comes down to a daily calorie deficit of 2,500. A significantly high-calorie deficit that most people will struggle to achieve.
You have to eat less t0 lose 60 pounds. Most experts recommend reducing your calories by at least 500. However, while this is enough to jumpstart weight losses, it is not enough to lose 60 pounds in 12 weeks. You still have an extra 2,000 calories to burn with exercise.
Exercise can help you burn extra calories. Howeevr, you have to exercise for long enough and at the right intensity to burn enough calories. A 185-pound person burns approximately 420-calories in 30 minutes, swimming vigorously.
This person would have to maintain this intensity for at least 2.5 hours to burn enough calories to lose 60 pounds in 12 weeks. It is much more than what experts recommend you spend exercising weekly. Most people will struggle to achieve this goal.
How long does it take to lose 60 pounds?
Generally, it takes between 8 – 16 months to lose 60 pounds. It is a safe amount of time for most people to lose 60 pounds. It’s also in line with what experts such as the CDC (center for disease control and prevention ) recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 60 pounds in 16 months. Double it to a daily calorie deficit of 1000 to lose 60 pounds in 8 months.
Start with small changes such as modifying your diet and exercising to lose 60 pounds. Cut out junk food and other empty calories to reduce your daily calories. These include foods such as; cookies, cakes, pastries, ultra-processed snacks, fried foods, sugary drinks, and alcohol.
These foods are bad for weight loss, as they’re high in calories with little nutritional benefit. Eliminate them from your diet to lose 60 pounds.
Add exercise to your weekly routine to burn extra calories. It is recommended that healthy adults spend at least 250 minutes exercising weekly. Alternate between cardio and weight training exercises for best results. Cardio exercises help burn calories, while strength training exercises help build muscle and boost metabolism.
Focus on workouts you enjoy doing. You’re more likely to be consistent this way.
How much weight can you lose in 12 weeks?
On average, expect to lose 12 – 24 pounds in 12 weeks. It is a safe amount to lose in 12 weeks for most people.
With a daily calorie deficit of 500, expect to lose 12 pounds in 12 weeks. Double the effort to a daily calorie deficit of 1000 to lose 24 pounds in 12 weeks.
However, keep in mind that these numbers can vary from person to person. Several other factors also influence how quickly you lose weight. These include factors such as; activity levels, age, weight, gender, and height. Due to these differences, some people might lose more or less weight in 12 weeks.
A person who weighs over 300-pounds, for example, might lose more weight in 12 weeks when compared to another person who weighs 150-pounds. The heavier person burns more calories as their energy needs are higher.
Can you lose 60 pounds in 12 weeks? Conclusion
Although it is possible to lose 60 pounds in 12 weeks, it is not recommended. It is much more than what experts recommend you lose in 12 weeks.