Even if you achieve this weight loss in three months, you'd be hard pressed to lose another 16 pounds in one month to achieve your pound weight-loss goal. The program consists of specific meal replacements, often shakes, that are developed to be nutritionally complete. You should never try such a low-calorie plan without a doctor's guidance.
Can You Lose 60 Lbs. By Andrea Boldt. Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.
Healthy food and exercise help you lose pounds and inches. Video of the Day. The Route to Weight Loss. How to Eat to Lose 60 Pounds. Exercise Is Key to Weight Loss. Weight Loss Plateaus. Weight-loss outcomes: A systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. Journal of the American Dietetic Association. Avoid processed, calorie-dense foods. These foods pack up a whole lot of calories in a small serving. Avoid 'snacks'. Unhealthy snacks can upset your daily target calories when you are trying to lose weight.
If you are a person who eats a lot of junk food, or drinks a lot of soda or alcohol, you will need to get rid of these diet-sabotaging habits. These foods and drinks contain a lot of empty calories, and will not nourish your body in a healthy way. So cut them out of your diet completely, and try to incorporate more whole foods into your diet rather than processed junk.
Rather than munching on some chips, stock up on your favorite fruits and vegetables to snack on when you get hungry. Stop drinking your calories. Soft drinks, smoothies and all beverages with sugar are off the table. Learn to cut back on your calories by restricting calorie dense drinks. Try to go for plain water, unsweetened lemonade, black coffee Or with skimmed milk.
Keep a food journal, where you note down everything you eat through the day and add up the total calories. The most convenient way to keep a food journal is by using apps on your phone; there are a multitude of apps both paid and free that let you key in the foods you eat and which automatically display the calorie counts of your meals. Be sure to be diligent with your tracking, as you may overeat if you are lax with tracking.
Method 3. Up your exercise routine. Try to shoot for 5 - 7 hours of exercise per week to achieve a weekly weight loss of around 4 pounds. Each session An hour long should burn around - calories. The type of exercise may vary your results but cardiovascular training is a must as it is a great calorie burner.
Create a cardio workout. Cardio exercises are exercises that elevate your heart rate and increase blood circulation throughout your body. Examples of cardio exercises are running, cycling, using the elliptical machine, and swimming. You will need to work out to burn around 1, calories a day if you are to reach your goal of losing at least 4 pounds a week. Examples of high intensity workouts include spinning, high intensity Zumba, high intensity interval exercises, intense kickboxing, and running at higher speeds.
If you feel like your fitness level might not allow you to jump into extensive cardio workouts, you can start with lower impact exercises such as swimming, brisk walking 4 to 5 mph 6. Do weight training.
While doing cardio is great for a big calorie burn, it does have its drawbacks. Doing a lot of cardio can cause you to lose lean muscle mass instead of just fat, which is something that you do not want.
You need lean muscle to keep your metabolism at optimum levels and also give you a better looking, toned body. To maintain your muscle despite the intense cardio you will be doing, incorporate moderate weight training three times a week. While strength training will not burn as many calories as cardio, it is very important to build muscle and thus boost your metabolism. A nutrition app can also help you see eating patterns, so that you can make better-informed choices about what you decide to eat, and count calories.
Whichever way s you decide to lose weight, it's best to first consult a doctor to make sure that the diet or lifestyle change you want to make is appropriate for you. Adding an exercise program to your routine can not only help you lose weight, but it can also reduce the risk of conditions like heart disease and diabetes.
The U. Department of Health and Human Services actually recommends adults get at least minutes to minutes a week of moderate-intensity exercise, or 75 minutes to minutes a week of vigorous-intensity exercise. Bollig says that cardio can definitely assist in weight loss , but that it isn't necessary if you're not into it. You can lose fat by restricting caloric intake, and by doing other types of training like resistance training , weight training, HIIT , or a combination of all the above," she says.
Strength training can also serve as a great way to aid weight loss, since the more muscle mass you have, the more calories you burn day to day. Bollig recommends incorporating strength training about two to three times per week to help build lean muscle mass, decrease body fat, and strengthen muscles, joints, and bones.
If you need help deciding on a fitness plan, first consult your doctor to make sure you're cleared to get active, and get familiar with these calorie-burning exercises. Losing weight isn't just about what you're eating or how much you're exercising. Other factors like hormones and sleep can also have an impact on your metabolism. Not getting enough sleep can throw your body out of whack. Carter recommends getting at least seven hours or more a night to make sure your diet and exercise habits have the best shot at working.
Learn more here. Always consult a medical professional before commencing any diet. Is it possible to lose 60 pounds in 3 months?
The answer is yes, but you need to be careful about it, this is a true transformation! This is a rapid weight loss that can be achieved through rigorous dieting.
You will need a lot of persistence, self-control, and careful calorie counting. This is not a lifestyle change you can do lightly. Make sure to consult your doctor before starting this diet. It is best to use this time to develop a new, healthier attitude towards food. In a nutshell, weight loss is all about a simple equation: you lose weight when you consume fewer calories than you burn.
One pound of fat equals about 3, calories. In order to lose 60 pounds in 3 months, you should target to lose about 20 pounds per month. Please note this approach is best for obese individuals who need to lose weight fast in order to improve their health. If you currently consume around 3, calories per day, you will have to cut this consumption in half. That means a 1, calorie deficit per day. Which should be a combined effort of workout and diet. To follow How to Lose 60 Pounds in 3 Months Diet Plan, you need to make a personal calculation that will take into account your present calorie consumption, present calorie burn and potential calorie deficit per day.
Target your calorie consumption at calories per day and see how much of a calorie deficit that produces. Generally speaking, to achieve your goals, you should target each of the main meals breakfast, lunch, and dinner to be around calories max.
For example, if you prefer a light breakfast and a stronger dinner, you can make a calorie breakfast so you can have a calorie dinner. The way you divide this calorie consumption per meals is up to you. You will also need to engage in some sort of exercise. Some foods are just not good for weight loss because they are simply empty calories. Meaning, no nutrition value to the body. Make sure to eat food rich in healthy protein fish, eggs, poultry or low-fat meat , vegetables and fruits, healthy fats vegetable oils and healthy carbs complex carbs, mainly found in whole grain foods.
Avoid processed foods , foods rich in animal fat and simple carbs. Examples of foods you should avoid or minimize on this diet include breakfast cereal, sausage, cold meats, soft drinks, cakes, cookies, white bread, frozen meals, alcohol, and canned foods.
One cookie will not ruin you, but make sure to include those only rarely on your diet. Remember: one cookie itself can have calories or more. This calorie count is better spent on healthier food. For most people, a breakfast that is around calories is enough to start the day. Depending on your calorie allowance, you can have a small calories snack at this time.
Check out 50 best snacks under 50 calories. A lunch that is around calories is big enough to provide you with major nutrients, while still being light enough in calories. Depending on your calorie consumption, you can have a snack at around calories during the afternoon. Most fruit and veggies will be under calories. You can prepare your dinner at around calories , depending on how many calories you have left on your daily meal plan.
The success of this diet includes simple yet effective calorie tracking. You have around calories per day to consume, so make sure not to go above this number. You need to divide these calories into at least 3 meals with snacks or smaller meals. It is important not to go over this calorie consumption.
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