is it healthy to lose 60 pounds in a year

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Is it healthy to lose 60 pounds in a year?

Yes, it is healthy to lose 60 pounds in a year. This is a safe and doable amount of weight to lose in a year for most people. In addition, it’s in line with what most experts recommend for healthy weight loss.

It takes a calorie deficit of 3500 to lose a pound of fat. This means, to lose 60 pounds, you need a deficit of 210,000 calories. This comes down to a daily deficit of 583 calories to lose 60 pounds in a year. A moderate amount that is in line with what experts recommend for weight loss.

How much weight can you lose in a year?

On average, expect to lose 48 – 96 pounds in a year. This is a healthy amount of weight to lose in a year. Also, it’s in line with what CDC (center for disease control and prevention) guidelines for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a year.

However, keep in mind that these numbers can vary from to person. Several factors affect how quickly you can lose weight. These include factors such as; activity level, weight, age, gender, and height. Due to these factors, some people might lose more or less weight in a year.

Create a calorie deficit.

Weight loss occurs when we continuously eat less than the body burns. This creates a negative calorie imbalance forcing the body to tap into stored fat. The higher the calorie deficit, the higher the weight loss.

To lose 60 pounds in a year, you need a daily calorie deficit of at least 583. There are two best ways to achieve this. That is with diet and exercise. Most adults need to eat at least 2000 calories to maintain their current weight. Reduce your daily calories by at least 583 calories to start losing weight.

Make changes such as; portion control and eliminating junk food to reduce your calories. Serve your food on smaller plates or bowls. Or better yet, use your plate as a guide. Fill half your plate with vegetables before adding carbs or protein. This way, you stay full without overeating at mealtimes.

Also, eliminate junk food from your diet. These include foods such as; fast food, processed meats, baked treats, pastries, alcohol, soda, and many more. Do these to cut 500 calories from your diet successfully.

Eating to lose weight.

Focus on eating nutrient-dense foods to make up for the reduced calories. Choose high-protein foods such as; lean cuts of meat, fish, and poultry. High-fiber beans, peas, lentils, and chickpeas are also great. Also, eat more complex carbs instead of simple carbs.

These foods are great for weight loss as they keep you full for longer. Don’t forget veggies either. They add volume to your meals and improve satiety.

Break a sweat to boost weight loss.

Most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly. When you want to lose 60 pounds in a year, this is a great way to boost your weight loss.

Alternate between cardio and strength training for best results. While cardio helps you burn calories fast, strength training helps build muscle that boosts metabolism. A winning combination for weight loss.

Choose workouts you enjoy doing. You’re more likely to stay consistent with something you love. If you hate running, consider other forms of cardio such as; cycling, swimming, or jumping rope.