Is it possible to lose 60 pounds in 4 months?
Although it is possible to lose 60 pounds in months, it is not recommended. It is unsafe for most people.
Losing this much weight in a short period of 5 months should not be done without medical supervision. It takes a deficit of 3500 calories to lose a pound. This means, losing 60 pounds requires a deficit of 210,000 calories. In 6-months, this comes to about 1750 calories daily. An amount almost doubles what most experts recommend for healthy weight loss.
A safer and more realistic timeframe to lose 60 pounds is anywhere between 8 – 16 months. This way, you don’t have to resort to any extreme measures. Also, all you need is a moderate calorie reduction to achieve this. 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 lose 60 pounds in 8 months. Most adults need to eat at least 2000 – 25000 calories to maintain their weight. This moderate reduction leaves you plenty to survive on. This way, you don’t have to starve yourself or spend prolonged hours at the gym to lose 60 pounds.
Eating for weight loss.
A moderate daily reduction of 500 – 1000 calories is all you need to jumpstart the weight loss process. Start by incorporating weight loss tips such as portion control.
The goal with portion control is to ensure that you serve just enough food and not over-indulge yourself at each mealtime. The most popular is using a smaller serving plate. Also, use your plate as a guide. Fill half your plate with vegetables first, add on protein and carbs.
Also, to reduce your calories, limit your consumption of empty calories. These are foods such as; dried snacks, fried foods, sugar-filled beverages, and baked treats. These are high in calories yet have no nutritional benefit.
Instead, focus on eating high-volume vegetables, filling protein, and fiber foods. This way, you can improve satiety, reduce your appetite and stay fuller for longer. Also, learn to make healthy substitutions. Instead of eating high-calorie desserts, why not enjoy some fresh fruit.
Exercise for weight loss.
Exercise helps you burn more calories to boost your weight loss. A good workout routine should include both cardio and weight training.
Cardio exercises such as; running, swimming, cycling, rowing, and rope jumping help burn fat fast. Weight training exercises such as; deadlifts, squats, lunges, and bench presses help build more muscle that boosts metabolism.
Most experts recommend that you spend at least 150-minutes exercising. The best way to ensure you remain consistent is to choose activities you love doing. If you hate running, consider rowing instead. If you hate exercising alone, consider team sports. Personalize your workout routine to match your schedule to make the process easier for you.
How much weight can you lose in 4 months?
Generally, expect to lose 16 – 32 pounds in 4 months. This is in line with what most experts recommend for healthy weight loss. A slow and steady approach of losing 1 – 2 pounds a week. However, this might vary as to how fast you lose weight is also influenced by factors such as; lifestyle, age, weight, height, and gender.
Is it possible to lose 60 pounds in 4 months? Conclusion
While it is possible to lose 60 pounds in 4 months, it is not recommended. This type of rapid weight loss is unsafe for most people and can put your health at risk.