Is it possible to lose 60 pounds in 90 days?
While it is possible to lose 60 pounds in 90 days, it is not recommended. Losing this much weight requires a high deficit. More than the 500 – 1000 most experts recommend for healthy weight loss.
It takes a deficit of 3500 to lose a pound of fat. This means, to lose 60 pounds requires a deficit of 210,000 calories. In 90 days, this means A daily deficit of at least 2,333 calories. This is two times what most experts recommend for healthy weight loss.
You’d have to severely reduce your calories to lose this much in 90 days. Also, you’d have to exercise intensely for prolonged periods to burn enough calories. Unsafe measures that can affect your health.
How long does it take to lose 60 pounds?
On average, it takes 7 1/2 to 14 months to lose 60 pounds. This is in line with CDC (center for disease control and prevention) guidelines for healthy weight loss. With a daily deficit of 500 calories, expect to lose 60 pounds in 14 months. Double the effort to a daily deficit of 1000 calories to lose 60 pounds in 7 1/2 months.
While you can lose 60 pounds faster, it is not recommended. You’d have to severely restrict your calories to the point of starving for quick weight loss. Also, you’d have to exercise intensely and for long periods to lose weight faster.
Besides, losing weight too quickly increases the likelihood of gaining it all back. Isn’t it better to lose it in 7 1/2 months and keep it off for good?
How much weight can you lose in 90 days?
Generally, expect to lose 9 – 18 pounds in 90 days. This is a healthy and safe amount to lose in 90 days for most people.
However, keep in mind that this can vary from person to person. Several factors affect how quickly you lose weight. These include factors such as; weight, activity levels, age, gender, and height. For example, a person weighing over 250-pounds will not lose weight at the same rate as someone who weighs 125-pounds.
In the same way, a person who stays active and exercises regularly will not lose weight at the same rate as a sedentary person with a desk job.
Healthy weight loss.
You need to create a calorie deficit to lose 60 pounds or more. There are only two ways to go about it. The first is by reducing your diet with a moderate reduction of at least 500 calories.
By eating less, you can jumpstart the weight loss process. You don’t have to overhaul your diet for this either. Start with small changes such as eliminating junk foods and other empty calories from your diet. These foods are high in calories with little nutritional benefit.
Next, control your portion. Use simple tips such as serving on smaller plates or bowls to reduce your servings. Or better yet, use your plate as a guide. Fill half your plate with vegetables before adding carbs or protein.
Also, focus on eating more nutrient-dense foods to keep yourself full. Eat more high-fiber foods, complex carbs, vegetables, and foods rich in protein. These foods are great for weight loss to reduce appetite and improve satiety.
Exercise to boost weight loss.
Healthy adults should spend at least 150 – 300 minutes exercising weekly. With exercise, you can burn extra calories to lose 60 pounds faster. Choose workouts you love doing to stay consistent.
Alternate between cardio and strength training for best results. While cardio helps you burn calories fast, weight training helps build muscle. A winning combination when trying to lose 60 pounds or more. If you struggle with a busy schedule, exercise in the morning when you’re most energized.
Is it possible to lose 60 pounds in 90 days? Conclusion
Although it is possible to lose 60 pounds in 90 days, it is not recommended. Losing this much weight in 90 days is unsafe for most people due to the high-calorie deficit required to achieve this goal.
A more realistic timeframe to lose 60 pounds is from 7 1/2 to 14 months.