How to Lose 60 Pounds in 3 Months (Plus Meal Plan)

Does losing 60 pounds in 3 months sound like a doable goal?

Setting a three- month deadline for a 60-pound weight loss can sound very daunting, but they are achievable. 

According to the recent study conducted by the National Health and Examination Survey, almost half of U.S adult citizens attempt to lose weight yearly. 

Because they believe weight loss goals are achievable.

Most people set goals to lose weight for various reasons. To improve the way they look, and others to improve health levels. 

Regardless of your reasons, keep in mind that weight loss requires commitment and consistency.

You can decide to make small yet meaningful changes in your lifestyle, which eventually leads to huge impacts.

 But first, you need to identify effective ways on how to lose 60 pounds in 3 months and not gain the pounds back.

TIP-ON HOW TO LOSE 60 POUNDS IN 3 MONTHS

This article gives insight on proven tips to achieve your weight loss goals in the most effective way possible.

1. EXERCISES FOR WEIGHT LOSS

Losing 60 pounds in 3 months is a hard goal to achieve without exercise.

The most popular form of exercises linked to fast weight loss includes cardiovascular exercises and resistance training.

 These exercises work every muscle in your body, facilitating fast weight loss.

What types of cardio and resistance exercises and routines are essential on how to lose 60 pounds in 3 months?

CARDIO EXERCISES 

According to the Department of Health and Human Sciences in the U.S, you should do vigorous aerobic exercises for 75 to 150 minutes or moderate exercises of 150 to 300 minutes per week to yield effective results.

Research conducted by the Centre for Disease Control and Prevention proves that engaging in cardio exercises can burn between 140 to 295 calories in 30 minutes. 

Cardio exercises like jumping rope, sprints, spinning, kickboxing, and running burn many calories in a short while.

RESISTANCE TRAINING 

Research shows that resistance training is effective in reducing body fat while increasing muscle size and strength. 

Do High -Intensity Resistance Training to burn calories and build muscles within a short period of time. You even get to burn calories at rest. 

Examples of HIRT workouts for fast weight loss include Squats while lifting weights, pull-ups, and bicep curls using dumbbells.

2. INTERMITTENT FASTING

Ever heard of intermittent fasting for weight loss? This is a diet plan where you cycle between periods of fasting and eating. 

The most popular form of intermittent fasting used as an approach to weight loss involves eating during an 8-hour window period and fasting for 16 hours. 

According to this research, this form of intermittent fasting reduces the number of calories you consume, leading to considerable weight loss.

Harvard Medical School reports that intermittent fasting facilitates weight loss by lowering insulin levels, leading to the body’s breakdown of fats.

3. DRINK MORE THAN 2 LITRES OF WATER A DAY

Do you know that water increases your metabolism rate leading to fast weight loss?

Water is known as a natural appetite suppressant. It occupies space in your stomach, giving you an impression that you are full. 

Drinking a glass of water before eating helps you avoid unnecessary over- eating.

According to research conducted in 2014, 50 overweight females were given 500mililteres of water to drink 30 minutes before every meal for 8 consecutive weeks. 

The participants noted a reduction in their body weight, mass index, and body fat. 

Incorporate water into your lifestyle to achieve your goal of how to lose 60 pounds in 3 months.

4. CUT OUT ADDED SUGAR

Manufacturers add sugar to prepackaged foods such as ice creams, cookies, sodas, and candies. According to BMJ meta-analysis, added sugar is linked to increased body weight due to the excess number of calories consumed.

According to Neuroscience and Biobehavioral Reviews, added sugars increase the number of opioid receptors, making the body demand more sugars.

By avoiding added sugar, you get to curb unnecessary cravings leading to weight loss.

How to lose 60 pounds in 3 months involves refraining from grabbing that can of coke to realize great weight loss.

5. EAT FAT- BURNING FOODS

Ever heard of fat-burning foods?

These foods have been proven to improve your metabolism rate and curb cravings, burning fats in the process. 

Examples of fat-burning foods include nuts, oily fish, eggs, chili pepper, and coconut oil.

In combination with exercises, fat-burning foods help realize your goal on how to lose 60 pounds in 3months. 

6. GET ADEQUATE SLEEP

Sleep is the most neglected lifestyle factor that plays a significant role in weight loss.

An adult is recommended to sleep for 7 to 9 hours a night. However, most people ignore this fact. They end up sleeping at less than the recommended duration. 

According to this research, sleeping less than the recommended duration is linked to increased body fat and obesity.

 Depriving your body of enough sleep determines the number of fats you lose and the amount of muscle mass you obtain.

According to this journal research, people examined to sleep 5.5 hours each night for 2 weeks while on a calorie-restricted diet lost fewer fats than those who slept 8.5 hours per night for the same duration.

7. EAT LOW- CARB DIET

These are complex carbohydrates found in fruits, starchy vegetables, milk, and grains. These foods are generally consumed due to their weight loss benefits. 

According to the Mayo clinic, low carb diets limit the number of carbohydrates you consume. Consequently, the body burns stored fats into energy leading to significant weight loss.

WILL LOSING 60 POUNDS CAUSE LOOSE SKIN?

If you lose weight very rapidly, it might result in loose skin in some people. But people’s bodies react differently to rapid weight loss. 

However, according to Dr. Vivek Prachand, Professor at the University of Chicago Medicine, the magnitude of weight loss doesn’t predict the amount of loose skin you get. 

Factors such as smoking, genetics, age, and exposure to the sun determine if you are going to have loose skin or not.

Have a look at our guide on how to prevent loose skin when losing weight

7-DAY MEAL PLAN-LOSE 60 POUNDS IN 3 MONTHS.

DAY 1

Breakfast: Scrambled egg, tomatoes, onion, spinach

Lunch: Chicken salad plus lettuce plus corn.

Snack: A quarter cup of Greek free yogurt topped with blueberries.

Dinner: Lentils, Mediterranean vegetables plus tahini dressing.

DAY 2

Breakfast: Smoothie made from fresh pineapple, green apple, half banana, spinach, and fresh ginger 

Lunch: Tuna salad made from lettuce and cucumber, plus a half cup of tomato

Snack: Two carrots plus hummus.

Dinner: Cauliflower rice plus red beans

DAY 3

Breakfast: Scrambled eggs, tomatoes, onions plus one slice of whole-grain toast, milk, plus ½ cup of diced watermelon.

Lunch: Vanilla yogurt topped with walnuts. 

Snack: ½ cup of fat-free cheese topped with raspberries

Dinner: Vegetable wrap, humus, and mushroom

DAY 4

Breakfast: 2 slices of Canadian bacon, one whole grain toaster, 1/2 cup of berries, plus skim milk

Lunch: Broccoli quinoa plus toasted almonds.

Snack: Apple slices dipped in peanut butter.

Dinner: 3/4 cup of brown rice, turkey burger plus spinach.

DAY 5

Breakfast: Slice of rye toast, mashed avocado, and eggs.

Lunch: Salad made of chicken breast, celery, mushroom, and low-fat cheddar. 

Snack: Boiled egg.

Dinner: Grilled salmon, purple broccoli, plus mashed sweet potatoes.

DAY 6

Breakfast: Oatmeal, 1/2 cup of blueberries, skim milk, and nuts.

Lunch: Lentils plus zucchini noodles.

Snack: Blueberries

Dinner: Roasted Mediterranean vegetables plus tahini dressing

DAY 7

Breakfast: Apple slices dipped in peanut butter.

Lunch: Minted pea plus feta omelet.

Snack: Cashew nuts and tangerine.

Dinner: Fish tacos plus Coleslaw.

CONCLUSION

How to lose 60 pounds in 3 months is a goal that can be achieved mainly through exercises, a proper diet plan, and getting adequate sleep. 

Incorporate the above weight loss tips for effective and efficient results.