can you lose 60 pounds in 3 months

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Can you lose 60 pounds in 3 months?

While some people can lose 60 pounds in 3 months, it is not recommended for most people. This type of rapid weight loss is unsafe and unhealthy when done outside of medical supervision.

It is considered unhealthy due to the extreme measures you’d have to take to achieve this goal. We know that it takes a deficit of 3500 calories to lose a pound. This means, to lose 60 pounds, you need a deficit of about 210,000. In 3 months, this comes to about 2333 calories daily. Maintaining this high deficit is an unrealistic goal for most people.

Even with the combined efforts of diet and exercise. It will be almost impossible to lose 60 pounds in 3 months.

Is it safe to lose 60 pounds in 3 months?

It is not safe for most people to lose 60 pounds in 3 months without medical supervision due to the high-calorie deficit required to achieve this goal.

You’d need to maintain a daily deficit of 2333 calories to lose 60 pounds in 3 months. You’d have to reduce the calories consumed severely. As a result, you may not be able to get all the nutrients your body needs, thus putting your health at risk. In addition, you’d have to exercise for prolonged periods to burn enough calories. Prolonged intense workouts can negatively affect your health. Experts recommend against such rapid weight loss due to these reasons.

A safer and more realistic timeframe to have in mind when trying to lose 60 pounds is anywhere between 8 – 16 months.

Eating for weight loss

Most experts recommend a moderate calorie reduction of 500 – 1000 calories to lose weight. With a daily deficit of 500-calories, you can expect to lose 60 pounds in 16-months. With a daily deficit of 1000-calories, you can fasten the process and lose 60 pounds in 8 months.

Because diet plays a major role in weight loss, start by ditching the “wrong foods” and eat the right foods to support your weight loss. Limit your intake of empty calories that are often high in calories yet come with little or no nutritional benefit.

Instead, focus on high-protein foods such as; lean cuts of meat, poultry, and fish. These will reduce your appetite and keep you fuller for longer. With vegetables, you can add volume to your meals and improve satiety. Don’t forget about fiber-rich foods. They’re just as filling as high-protein foods.

Also, make healthier substitutions to your diet. Eat fresh fruit instead of baked goods or treats for dessert to lose weight. Using these simple weight loss tips, you can reduce your calories without feeling the difference.

Exercising for weight loss

Exercise is a great way to burn extra calories to boost weight loss. The American College of Sports Medicine recommends that healthy adults spend at least 150 minutes exercising weekly.

A combination of cardio and weight training works best for weight loss. While cardio helps burn fat fast, weight training helps build muscle and boost metabolism. Consistency is key when exercising. The best way to ensure this is to choose activities that you love doing.

If you hate running, consider walking instead. If you hate exercising outdoors, invest in good at-home weight loss equipment. Find ways to personalize your workout schedule to your lifestyle. Work out in the morning if you have a busy day ahead.

If you have a sedentary desk job, make exercising a must-do. Do these, and you will find exercising a fun thing to look forward too not something to dread.