How long does it take to lose 60 pounds?
Generally, it takes between 8 – 16 months to lose 60 pounds. This is in line with what the CDC (center for disease control and prevention ) recommends you lose weight. A slow and steady approach of losing 1 – 2 pounds a week.
While you can certainly lose 60 pounds faster, it is not safe, for most people. Whether you want to lose 60 pounds for a special event or to improve your health, have a realistic timeframe in mind. This increases your willpower and resolves to lose weight. Also, you don’t have to resort to any extreme measures to lose weight. In addition, it’s easier to maintain your weight loss long-term with a safe and healthy approach rather than a lose-weight-quick fad diet.
Isn’t it better to lose 60 pounds in 8 months and keep it off for good rather than lose it fast only to gain it all back?
Factors affecting weight loss.
Weight loss occurs when we consume fewer calories than our body burns. This results in a negative calorie deficit jumpstarting the weight loss process. Even though most experts recommend that you aim to lose 1 – 2 pounds a week. Several factors can affect how quickly you lose weight. While you can control some. Most of these are out of your control. Factors such as;
- Current weight.
- Calorie deficit.
A person weighing 250-pounds will not lose weight at the same rate as someone who weighs 125-pounds simply because the heavier person burns more calories. Also, the higher the calorie deficit, the faster the weight loss. With a daily deficit of 500-calories, you can lose 60 pounds in 16-months. However, with a daily deficit of 1000-calories, you can lose 60 pounds in 8 months.
In the same way, a person with an active job who exercises daily will not lose weight at the same rate as a sedentary person with a desk job. While the general expectation is to lose 1 – 2 pounds a week, keep these factors in mind.
Healthy weight loss.
No matter what timeframe you have in mind, it’s best to achieve weight loss safely.
Most experts recommend a moderate calorie reduction of 500 – 1000 calories to jumpstart the weight loss process. Adults need to eat at least 2000 – 2500 calories to maintain weight. This leaves you with plenty to survive on even as you lose weight. Cut out high-calorie foods with little to no nutritional value to reduce your daily calories.
Creating filling and healthy plates at mealtimes to stay fuller for longer. Ensure all your meals include protein, fiber, complex carbs, or vegetables. This way, you can improve satiety, reduce appetite and stay full for longer.
Burn extra calories with exercise. Aim to spend at least 150-minutes exercising for weight loss while scheduling enough time for rest and recovery. Choose workouts you love doing to ensure you remain consistent. Alternate between cardio and weight training workouts for best results.
While cardio burns calories fast, weight training is a great way to build muscle and boost metabolism. Best cardio exercises to lose 60 pounds include; swimming, limping rope, running, cycling, and rowing.
If you’re short on time, consider 30-minutes HIIT workouts that are just as effective for weight loss. The best weight training exercises to do include; deadlifts, lunges, bench presses, squats, and kettlebell swimming. Compound exercises that target multiple muscles are especially great. Do these, and you will lose 60 pounds safely.
How long does it take to lose 60 pounds? Conclusion
Generally, you can expect to lose 60 pounds anywhere between 8 – 16 months. This is a safe and healthy rate that’s in line with what most health experts recommend for weight loss. A slow and steady approach of losing 1 – 2 pounds a week.