Can you lose 60 pounds in 30 days?
It is not possible to lose 60 pounds in a month. Losing this much weight in just 30 days is unsafe and unhealthy.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 210,000 to lose 60 pounds. This comes down to a daily calorie deficit of 7000 to achieve the goal in 30 days. Seven times the recommended amount for a healthy weight loss.
You’ll likely put your health at risk trying to lose 60 pounds in 30 days.
How long will it take to lose 60 pounds?
On average, it takes 7 1/2 months to 15 months to lose 60 pounds. This is enough time for most people to lose this much weight. Also, it’s in line with what the center for disease control and prevention (CDC) recommends for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a week.
While you certainly can lose 60 pounds faster, it is not recommended. You’d have to take extreme measures such as reducing your calories too low or exercising too long to burn enough calories.
Having a realistic timeframe is not only good for your health but also increases the likelihood of keeping the weight off for good. Isn’t it better to lose 60 pounds in 7 1/2 – 15 months and keep it off for good?
Creating a calorie deficit to lose weight.
Whether you want to lose 60 pounds or lose weight in a month. Creating a calorie deficit is the first step. With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort to a daily calorie deficit of 1000 to lose two pounds a week. Achieve this with diet and exercise.
Eating less doesn’t mean reducing your calories too low. Start by making small changes such as; eliminating junk foods or empty calories from your diet. These foods are high in calories yet add little nutritional benefit. Eliminate foods such as; soft drinks, dry snacks, fried foods, candy, pastries, baked treats, and many more.
Consider portion control to help reduce your calories. Use simple portion control tips such as; using your plate as a guide. Fill half your plate with vegetables before adding carbs or protein. This way, you feel full without overeating.
Or better yet, serve your food on a smaller plate or bowl. Also, make healthy substitutions where possible. Drink more water to stay energized rather than sugar-filled cups of store-bought coffee. Eat fresh fruit for dessert instead of baked treats.
Focus on eating nutrient-dense foods.
Focus on eating the right food to keep you full. Choose foods high in fiber or protein. These are great for weight loss as they reduce your appetite.
Start your day with high-protein foods such as eggs and you’ll notice your appetite reduce through the day. Add volume to all your meals with vegetables to improve satiety. Do these, and you won’t even notice that you’re eating fewer calories.
Find the right exercise routine.
Exercise is a great way to burn extra calories to lose 60 pounds or more. However, exercising daily can be challenging. To avoid this, choose workouts you love doing.
If you hate running, consider cycling instead. This way, you’re more likely to stay consistent. Ideally, a good workout routine should include both cardio and weight training.
Cardio helps burn calories, while weight training helps build and strengthen muscles. Aim to spend at least 200 minutes exercising weekly to burn enough calories.
Can you lose 60 pounds in a month? Final thoughts
Losing 60 pounds in a month is an unsafe and unrealistic goal. You’d have to use extreme measures to achieve this goal. A risky approach to weight loss that can affect your health.
A realistic timeframe to lose 60 pounds is between 7 1/2 – 15 months.