Lose 60 Pounds In 3 Months? Yes, it can be done.
Setting a three-month goal for a 60-pound weight loss may seem impossible, but it is possible. According to a recent survey by the National Health and Examination Survey, about half of adult residents in the United States try to lose weight every year. They believe their weight-loss objectives are attainable.
Most people create weight loss goals for a variety of reasons. Some want to improve their appearance, while others want to improve their health. Whatever your motivation, remember that weight loss involves dedication and perseverance. You can choose to make minor but significant lifestyle adjustments that will have a big influence in the long run. But first, you must figure out how to shed 60 pounds in three months while not gaining them back.
HOW TO LOSE 60 POUNDS IN 3 MONTHS?
1. WEIGHT LOSS EXERCISES
Without exercise, losing 60 pounds in three months is a difficult objective to achieve. Cardiovascular and resistance training are the most common types of activities associated with rapid weight loss. These workouts use every muscle in your body, allowing you to lose weight quickly. What aerobic and resistance activities and routines are required to lose 60 pounds in three months?
To achieve successful outcomes, the Department of Health and Human Sciences in the United States recommends doing strong aerobic workouts for 75 to 150 minutes or moderate aerobic exercises for 150 to 300 minutes every week. Cardio workouts can burn between 140 and 295 calories in 30 minutes, according to research conducted by the Centers for Disease Control and Prevention. Jumping rope, sprints, spinning, kickboxing, and running are all cardio workouts that burn a lot of calories in a short amount of time.
Resistance exercise has been shown to reduce body fat while boosting muscle size and strength in studies. To burn calories and build muscle in a short amount of time, use high-intensity resistance training. Even when you’re not doing anything, you’re burning calories. Squats with weights, pull-ups, and dumbbell bicep curls are all examples of HIRT routines for quick weight loss.
2. INTERMITTENT FASTING
Have you heard about intermittent fasting as a way to lose weight? This is a diet plan in which you alternate fasting and eating sessions. The most common kind of intermittent fasting used for weight loss is an 8-hour window of eating followed by a 16-hour period of fasting. This type of intermittent fasting, according to this study, minimizes the number of calories consumed, resulting in significant weight loss. According to Harvard Medical School, intermittent fasting aids weight loss by reducing insulin levels, which leads to a fat breakdown in the body.
3. DRINK MORE THAN TWO LITRES OF WATER PER DAY
Do you know that drinking water boosts your metabolism and helps you lose weight quickly? Water has a reputation for being a natural appetite suppressor. It takes up space in your stomach and gives you the feeling of being full. Drinking a glass of water before each meal can help you prevent overeating.
In a study published in 2014, 50 overweight women were given 500 milliliters of water to consume 30 minutes before each meal for eight weeks. The subjects’ body weight, mass index, and body fat percentages all decreased. To attain your objective of losing 60 pounds in three months, incorporate water into your daily routine.
4. REMOVE ANY ADDED SUGAR
Sugar is added to prepackaged goods like ice creams, cookies, drinks, and candy by manufacturers. According to a meta-analysis published in the British Medical Journal, additional sugar is associated with higher body weight as a result of the extra calories consumed. Added sugars, according to Neuroscience and Biobehavioral Reviews, increase the number of opioid receptors in the body, causing the body to need more sugar. You can lose weight by avoiding extra sugar and so curbing unneeded cravings. To drop 60 pounds in three months, you must stop grabbing that can of coke.
5. EAT FAT-BURNING FOODS
Have you heard of fat-burning foods before? These foods have been shown to boost your metabolism and reduce cravings while also burning fat. Nuts, fatty fish, eggs, chili pepper, and coconut oil are all fat-burning meals. Fat-burning foods, when combined with exercise, can help you achieve your goal of losing 60 pounds in three months.
6. GET ENOUGH SLEEP
Sleep is one of the most underappreciated lifestyle factors that affect weight reduction.
Sleeping for 7 to 9 hours a night is suggested for adults. Most people, however, are unaware of this. They sleep for a shorter period of time than advised. Sleeping for less than the appropriate amount of time has been connected to an increase in body fat and obesity, according to this research.
The number of fats you shed and the amount of muscle mass you gain are determined by depriving your body of adequate sleep. People on a calorie-restricted diet who slept 5.5 hours per night for two weeks shed fewer fats than those who slept 8.5 hours per night for the same time period, according to this journal study.
7. EAT LOW- CARB DIET
Fruits, starchy vegetables, milk, and grains all contain complex carbs. These foods are commonly consumed for their weight-loss properties. Low carb diets, according to the Mayo Clinic, reduce the number of carbs you consume. As a result, the body converts fat stored in the body into energy, resulting in significant weight loss.
CAN YOU GET LOOSE SKIN AFTER LOSING 60 POUNDS?
Some people may experience loose skin as a result of rapid weight loss. However, various people’s bodies react to rapid weight reduction in different ways. However, according to Dr. Vivek Prachand, Professor of Medicine at the University of Chicago, the size of your weight reduction has no bearing on the quantity of loose skin you get. If you have loose skin, it is determined by factors such as smoking, heredity, age, and sun exposure.
LOSE 60 POUNDS IN 3 MONTHS WITH A 7-DAY MEAL PLAN.
Breakfast: Scrambled egg, tomatoes, onion, and spinach
Lunch: Chicken salad with lettuce and corn
Snack: A quarter cup of plain Greek yogurt with blueberries on top.
Dinner: Lentils, Mediterranean veggies, and a tahini dressing.
Breakfast: Fresh pineapple, green apple, half-banana, spinach, and fresh ginger smoothie
Lunch: lettuce and cucumber tuna salad with a half cup of tomato
Snack: Hummus and two carrots
Dinner: Cauliflower rice with red beans
Breakfast: Scrambled eggs, tomatoes, onions, one slice of whole-grain bread, milk, and 12 cups cubed watermelon.
Lunch: Vanilla yogurt with walnuts on top.
Snack: 12 cups fat-free cheese with raspberries
Dinner: Vegetable wrap with hummus and mushrooms
Breakfast: 2 slices of Canadian bacon, 1 whole-grain toaster, 1/2 cup of fruit, and skim milk.
Lunch: Broccoli quinoa with toasted almonds.
Snack: Apple slices dipped in peanut butter
Dinner: consists of 3/4 cup brown rice, a turkey burger, and spinach.
Breakfast: Eggs, mashed avocado, and rye toast.
Lunch: Salad with chicken breast, celery, mushroom, and low-fat cheddar cheese.
Snack: Boiled egg
Dinner: Grilled fish with purple broccoli and mashed sweet potatoes.
Breakfast: Oatmeal, 1/2 cup blueberries, skim milk, and nuts.
Lunch: Lentils with zucchini noodles.
Snack: Blueberries as a snack
Dinner: Mediterranean veggies roasted with tahini dressing
Breakfast: Apple slices dipped in peanut butter.
Lunch: An omelet with mint peas and feta cheese.
Snack: Cashew nuts with tangerine
Dinner; Fish tacos and coleslaw.
How to lose 60 pounds in three months is a goal that may be accomplished primarily by exercise, a healthy diet, and getting enough sleep. Incorporate the aforementioned weight-loss techniques for quick and effective results.
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