Is it safe to lose 60 pounds in 6 months?
While it is possible to lose 60 pounds in 6 months, it is not recommended. Most experts recommend you lose about 1 – 2 pounds every week. That is about 24 – 48 pounds in 6 months. Anything more than this is considered unsafe for most people.
It takes a deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 210,000 to lose 60 pounds. It comes down to a daily caloric deficit of 1,167. This is slightly more than what most experts recommend. That is a moderate calorie deficit of 500 – 1000. There are two ways to achieve this, that is, with diet and exercise.
We know most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, as the goal is to lose 60 pounds in 6 months, you need to eat less. Reduce your daily calories by at least 500. This way, you still have plenty to survive on. You don’t have to make drastic changes to your diet to achieve this.
Start by cutting out unnecessary junk foods and other empty calories. These foods are high in calories with little nutritional benefit. These include foods such as; baked treats, sweets, fried foods, alcohol, sodas, fruit concentrates, and highly processed snacks. Once you have reduced your daily calories, burn off the remaining 667 calories with exercise to lose 60 pounds in 6 months.
Also, focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, fiber, protein, and complex carbs. These foods are great for weight loss as they keep you full for longer.
Can exercise help you lose weight?
While exercise can help you burn calories fast, you have to do it at the right intensity and duration to burn enough calories. A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously.
This person would have to exercise for at least 45-minutes to burn enough calories to lose 60 pounds in 6 months. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for health but also for weight loss.
Alternate between cardio and weight training exercises for best results. Cardio workouts such as; running, rowing, swimming, and cycling help burn calories fast. Strength training exercises such as; planks, deadlifts, squats, and lunges help build more muscle. The more muscle you have, the better your metabolism.
Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise more often. If you hate running, try cycling instead. If you hate exercising outdoors, invest in quality at-home workout equipment.
How long does it take to lose 60 pounds?
On average, it takes 7 1/2 to 15 months to lose 60 pounds. It is enough time for most people to lose this much weight. Also, it’s in line with what the center for disease control and prevention (CDC) recommends for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds a week.
With a daily calorie deficit of 500, expect to lose 60 pounds in 15 months. Double the effort to a daily calorie deficit of 1000 to lose it in 7 1/2 months.
However, keep in mind that these numbers can vary from person to person. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, weight, gender, and height. Due to these differences, some people might lose 60 pounds faster or take longer.
A person who weighs 230-pounds, for example, will not lose weight at the same rate as another who weighs 100-pounds. In the same way, a person who stays active and exercises daily will not lose weight at the same rate as one with a sedentary lifestyle.
Is it safe to lose 60 pounds in 6 months? Conclusion
Although it is possible to lose 60 pounds in 6 months, it is not recommended. It is much more than what experts recommend you lose in 6 months. That is 24 – 48 pounds in 6 months.