- 1 Lose weight in 60 Days
- 2 How to Lose weight in 60 Days
- 3 3. Determine your daily calories and stick to it
- 3.1 4. Intermittent fasting.
- 3.2 5. Reduce the number of refined carbs in your diet.
- 3.3 6. Don’t restrict any food.
- 3.4 7. Eat more protein-rich foods.
- 3.5 8. Eat more vegetables.
- 3.6 9. Eat more fiber-rich foods.
- 3.7 10. Eat more healthy fats.
- 3.8 11. Exercise.
- 3.9 Final thoughts on how to lose weight in 60 days
- 4 Lose weight in 60 days
Lose weight in 60 Days
It is possible to lose weight in 60 days. This is enough time to change your diet and create better habits. This way, you can sustain the weight loss even after 60 days. We now know that when it comes to weight loss it’s much better to do it slowly. Lose it too quickly and you risk gaining it all back.
Slow weight loss is often more sustainable as it gives you enough time to adjust to new eating habits rather than quick weight loss strategies that involve extreme restrictions that cannot be sustained long-term. Most health experts recommend that you aim to lose bout 1- 2 pounds every week.
With a weight loss goal of losing 1- 2 pounds every week in 60 days, you can lose as much as 15-pounds. In this post, we share with you everything you need to know and do to achieve this weight loss goal.
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How to Lose weight in 60 Days
1. Have a plan.
To successfully achieve your weight loss goal of losing weight in 60 days you need a plan. Having a plan allows you to keep track, evaluate and measure your progress. You can do this bi-weekly or monthly to ensure you’re on the right track.
Weight loss is all about eating less than our body requires. You need to create and maintain a calorie deficit to successfully lose weight every month. To lose 1-pound you need to create a calorie deficit of 3500 calories. This involves cutting at least 500-calories daily With a plan in place, you can work towards this goal and determine what to do to create a calorie deficit.
However, for your plan to be successful, evaluate your current eating strategies. Are you eating high-calorie snacks you can cut out? Are you drinking alcohol daily? Evaluating your current eating habits will help you determine just how much you can take out of your diet.
2. You can’t outrun a bad diet.
When it comes to weight loss, most people assume all they need to do is start exercising to start losing weight. However, many tend to forget that you can’t outrun a bad diet. It’s much easier to control what you eat than it is to burn off the extra calories. Take, for example, the burger king triple whopper that clocks in at 1160 calories. It only takes 15-minutes to eat it,
However, to burn it off, you would need to walk for about 3-hour. Who has the time to do that? Let alone the motivation and energy? Now think about taking 3-hour walks every day, for many, it’s simply impossible. You simply can not outrun a bad diet. For you to lose weight in 60 days, you need to work on and change your diet.
3. Determine your daily calories and stick to it
Did you know that it takes 3500 calories to lose one pound? To do this you have to cut 500-calories from your meals for a whole week. One of the best ways to ensure you’re eating at a caloric deficit is to count your calories. Counting calories is based on the fact that your body needs a specific amount of calories to function. This number is often determined by factors such as age, height, weight, sex, and lifestyle needs.
The beauty of counting calories is that you know just how much you need to eat daily or weight loss. Use this online calculator to determine how many calories you need to eat to start losing weight. With apps such as my fitnesspal you can keep track of all your foods to ensure they fit your daily calorie needs.
4. Intermittent fasting.
Intermittent fasting is an eating approach that alternates between hours of fasting and eating. With intermittent fasting, much of your day is spent in a fasted state with only a few hours left for eating. For example, with the 16:8 fasting approach, 16-hours is spent fasting with only 8-hours left to eat daily. This approach forces you to have some discipline around food as it takes a lot of willpower not to eat for 16-hours.
Many who have tried intermittent fasting end up losing weight effortlessly. There’s only so much you can eat with such a limited eating time. What’s more, as there are different intermittent fasting schedules, this approach is much easier to fit and adopt into your lifestyle permanently. Besides, it doesn’t restrict any foods. If you find yourself constantly eating, out of boredom, intermittent fasting might be the approach you need to reduce your calories.
5. Reduce the number of refined carbs in your diet.
Thanks to rapid industrialization, we now have access to more refined foods than ever before. Food can always be made faster but at what cost? Refined carbohydrates are stripped of their nutrients and fiber during processing, what is left are high-calorie foods with little to no nutrition. They taste good but are so easy to break down that you end up feeling hungry soon after.
An endless eating-hunger cycle that only leads to weight gain. To lose weight in 60 days, reduce the number of refined carbs in your diet. Not eliminate but reduce. Reduce the amount of white bread, pasta, baked treats, sweets, sugary beverages. Choose complex carbs over refined carbs at mealtimes. Oats over breakfast cereals. Wholegrain brain over white bread. Sweet potatoes over pasta.
6. Don’t restrict any food.
Many lose weight quick diets such as the Military diet that promises to help you lose 10 pounds in 1-week only work with restrictions. However, this type of weight loss cannot be sustained, you end up gaining it all back. This is because restricting foods never works. It only makes you crave the restricted food more. If you love doughnuts and you’re trying to achieve your goal of losing weight in weeks, instead of restricting the food eat it in moderation.
If you do count your calories, then make room for it. This applies to all the food we consider “treats”. It’s much easier to work these foods into our diets than it is to restrict them as this will only result in binge eating later on. Find a way to work your favorite foods into your daily calories. If you can’t fit a whole doughnut then have half today and the remaining tomorrow.
7. Eat more protein-rich foods.
High-protein foods are often listed as one of the best weight loss foods to include in your diet and for good reason. First, they boost your metabolism as they require more energy to break down. Your body burns more calories to burn down protein more than any other food. In addition, they keep you full for longer. Studies have shown that starting your day with high-protein food can reduce the number of calories you eat throughout the day. Amazing, right? To achieve your goal of losing weight in 60 days, add protein-rich foods into your diet. Start your day off with some greek yogurt or some hard-boiled eggs. Have a lean chicken breast for lunch and some salmon for dinner.
8. Eat more vegetables.
Vegetables are a must-have on your plate when you’re trying to lose weight as they’re incredibly low in calories. You can eat as much as you want without having to worry about extra calories. Because they’re full of fiber, they’ll keep you full and help you avoid overeating at mealtimes. Aim to have at least three to five servings of vegetables every day. Choose vegetables such as corn, broccoli, cabbage, carrots, eggplants, sprouts, peppers, etc.
9. Eat more fiber-rich foods.
Fiber is another weight-loss food that should be part of your diet. An impressive feature of high-fiber foods is that they form a gel-like substance in your stomach slowing down the digestion of food. This is why you often feel full for hours after eating some beans or chickpeas.
When you’re trying to lose weight in 60 days, this is exactly what you want. Feeling full for longer helps reduce the amount of food you eat and hence helps you lose weight. Most experts recommend that adults should aim to have at least 25 – 30g of fiber every day. Substitute high-fiber legumes for a meat-free meal at lunch or dinner.
10. Eat more healthy fats.
Not all fats are created equal, especially so when it comes to healthy fats. Contrary to popular belief, you should eat fats when you’re trying to lose weight. Just like carbs and protein, fats are also part of a healthy diet and should be part of your plate at mealtimes. Not only do they improve satiety, but they also keep you full. Feel free to have some avocado, or better yet have some nuts and seeds as snacks.
Aim for at least 150 minutes of exercise every week for good health. To lose weight, double that and aim for at least 300-minutes of exercise weekly. When it comes to weight loss, your exercise routine should involve both cardio and strength training. Cardio exercises such as swimming and running are a great way to burn calories. Add some HIIT workouts to your routine when you’re short on time to get the most out of your workouts.
In case of weather changes, invest in indoor workout equipment. Get yourself a water rowing machine or an elliptical to burn some calories.
Use strength training exercises to build and strengthen your muscles. More so if you’re trying to lose weight without losing your curves. While these exercises are not as effective as cardio, when it comes to burning fat short-term, they’re a worthy investment long-term. The more muscle you build, the more calories you burn at rest. You can also invest in a home gym to get started.
Final thoughts on how to lose weight in 60 days
Losing weight in 60 days is not only possible but it’s also recommended. As you cannot out-train a bad diet, pay close attention to your diet to achieve this goal. Start by tracking and evaluate your current eating habits. What bad habits do you need to eliminate?
Next, determine your calories. How many calories do you need to eat to jumpstart weight loss? Once you have this information, it’s time to tailor all your meals to meet your caloric needs. If you find it hard to count your calories, try intermittent fasting. Second, make simple changes such as reducing refined carbs, eating more protein, fiber, vegetables, and healthy fats. Lastly, keep track of your progress and evaluate what’s working or not working.