How To Lose 60 Pounds In 3 Months?

December 22, 2022
Diet & Weight management

How to lose 60 pounds in 3 months? Sixty pounds is not a small number. If you want to lose that many pounds in three months, you must develop strong motivation and keep active every day. Are you prepared for this challenging journey? If so, please continue reading this article from Liftyolife.

1. How to lose 60 pounds in 3 months?

Can you lose 60 pounds in 3 months? To lose 60 pounds in 3 months, you need to strictly follow 16 helpful tips below:

1.1. Cut out added sugar

Reduce your intake of added sugar, reducing your calories and body weight, which may improve your cholesterol. Because of the excess calories consumed, added sugar has been linked to increased body weight. Avoiding this type of sugar can reduce unnecessary cravings and help lose weight. Furthermore, people who got less than 20% of their calories from added sugars had lower triglycerides.

1.2. Drink 3 liters of water daily

Increasing your water intake may provide numerous health benefits, particularly weight loss and skin health. The bottom line for weight loss is consuming fewer calories to achieve a daily caloric deficit. Drinking water will assist you in maintaining your calorie deficit. Aside from drinking from a water bottle, drink a full glass of water when you wake up. Before each of your daily meals, drink another glass of water.

1.3. Eat fat-burning foods

Although no food is truly fat-burning, some aid in weight loss by increasing metabolism and satiety. These foods frequently meet one or more of the following criteria:

  • Foods with a high thermic effect, such as legumes and nuts, take longer to digest and, therefore, your body burns more calories.
  • Satiety is being full, and some foods will keep you feeling fuller for longer than others. Generally, nutrient-dense foods high in fiber, healthy fats, and protein will provide more satiety than nutrient-deficient foods.
  • Anti-inflammatory properties: Because inflammation increases your risk of disease and weight gain, it’s best to focus on anti-inflammatory foods like berries and fatty fish to combat the risk.
Eat fat-burning foods

Eat fat-burning foods

1.4. Eat a low-carb diet – an efficient tips on how to lose 60 pounds in 3 months

Low-carbohydrate diets, particularly very low-carbohydrate diets, may result in greater short-term weight loss than low-fat diets. These diets restrict the number of carbohydrates you eat.

Therefore, the body converts stored fat into energy, resulting in significant weight loss. Weight loss with low-carb diets may be due to factors other than calorie and carbohydrate restriction. Complex carbohydrates in fruits, milk, starchy vegetables, and grains are commonly consumed for weight loss.

1.5. Fasting

One of the most wide-used types of fasting for weight loss is the 16/8 intermittent fasting plan. Stop eating from 7 p.m. to 11 a.m. the next day. The plan restricts food and calorie-containing beverages to an 8-hour window per day. Fasting for the 16 hours remaining of the day is required.

Every Sunday, you will also fast for 24 hours. You will not eat between 7 p.m. on Saturday and 7 p.m. on Sunday. You should drink a lot of water and have a cup of bone broth around 3 p.m. on Sunday.

Fasting reduces your daily calorie intake and depletes glycogen stores, forcing your body to rely on excess calories in the form of stored fat for energy.

1.6. Focus on healthy eating options

The best way on how to lose 60 pounds in 3 months is to focus solely on healthy foods. These are the calories that keep you healthy and provide your body with all the necessary nutrients.

Eat low-calorie, high-volume foods like light soups or vegetable smoothies if you need something more filling. These will keep you full without consuming too many calories. Focus on low-fat protein foods like fish, eggs, poultry, mushrooms, low-fat red meat, and protein-rich vegetables for your regular meals.

Consume plenty of vegetables and low-sugar fruits. Your diet should also include healthy fats (vegetable oils, fish fats) and a certain percentage of healthy carbs (complex carbs from veggies, whole grains). Limit your sugar intake, though a sweet snack once in a while is acceptable. You should avoid processed foods, frozen foods, and foods high in sugars and simple carbohydrates.

1.7. Get 8 hours of sleep every night

Poor sleep quality and sleep deprivation can result in metabolic disorders, weight gain, and an increased risk of obesity and other chronic health disorders. Sleep deprivation makes you tired and moody, but it also makes you fatter. Sleep has a significant impact on the actions of three hormones that are directly linked to weight gain:

  • Ghrelin,
  • Cortisol,
  • Leptin.

Sleep deprivation increases the hunger hormone ghrelin while suppressing the satiation hormone leptin. Cortisol levels will also rise as a result. Cortisol is the stress hormone, and stress causes you to eat more.

Adequate, quality sleep is an essential component of a healthy weight loss plan. To control these weight-control hormones, you must get at least 8 hours of sleep. Sleep deprivation while dieting can reduce weight loss and encourage overeating.

Get 8 hours of sleep every night

Get 8 hours of sleep every night

1.8. Go alcohol-free

You can see a variety of weight loss benefits by reducing or moderating your alcohol consumption, including:

  • By significantly reducing your daily calorie intake,
  • Encouraging physical activity and exercise,
  • Preventing sleep deprivation and controlling your appetite,
  • Discouraging unhealthy eating habits.

1.9. HIIT

HIIT is an excellent option to lose weight in a short time. Most people can burn the same calories in a 20-minute HIIT workout as in 45 minutes of continuous cardio or strength training.

HIIT also improves lung capacity and blood flow throughout the body. If you wonder how to lose 60 pounds in 3 months healthy, you should abandon steady-state cardio and focus on HIIT. These workouts are the king of weight loss cardio exercises because it causes the EPOC effect, which causes your metabolism rate to increase for at least 24 hours after your workout is finished for maximum calorie burn.

1.10. Include many smaller meals

When trying to lose weight, eating small meals may help you avoid feeling deprived or overly hungry. Moreover, it may also help stabilize your blood sugar and energy levels, making calorie restriction more manageable.

Although the overall calorie consumption is the same, this is a much better option than eating 1-2 large meals. This might help you maintain an active metabolism, reduce overall food intake, and reduce your chances of overeating because you won’t be as hungry at lunchtime if you eat a few snacks in the morning.

Plus, eating smaller meals makes it easier to keep track of calories. If you eat 1-2 large meals per day, you’ll be hungry in between or late at night. However, if you eat larger meals, you will not be able to spend any more calories per day. This increases your chances of exceeding your calorie limit or keeping you hungry.

1.11. Include vitamin supplements

Supplements provide your body with additional vitamins, minerals, and other nutrients that it requires. These supplements are available in various forms, ranging from multivitamin gummies to powders. Keep track of how many calories these supplements contain to include those calories in your daily diet. To improve your health while dieting, limit yourself to vitamin and mineral supplements.

1.12. Meals/food habits

To create an effective diet plan, you must first understand your eating habits and weaknesses. A diet plan is all about simple calorie counting, so save the majority of your calorie intake for the times of day when you are most hungry. If you have late-night food cravings, leave at least 50-100 calories on your daily intake for a quick night snack. You must properly organize this to always have calories left on your daily meal plan when you get hungry.

1.13. Speak to doctor

Don’t force your body to follow a strict diet; instead, listen to your body and choose what is best for your health. It is critical to have an initial consultation with your doctor to stay healthy while dieting. Your doctor can give sound advice on what you should do and how to stay healthy while dieting. Moreover, they can also give you advice and warnings about what you should and should not do while dieting.

Remember that losing 60 pounds in three months is a highly rapid weight loss. It is best suited for those who are obese and need to lose a significant amount of weight quickly. Before embarking on any strict diet, consult your doctor.

1.14. Strength training

Strength training will assist you in firming and shaping your body while also building vital muscles. Muscle has a much higher metabolic demand than fat. Therefore, the more strength you have on your frame, the faster your metabolism will be and the more calories you burn each day.

You should do strength workouts three to four times per week for 45 to 60 minutes. Strength training also increases your endurance during aerobic exercise.

Strength training

Strength training

1.15. Track calories

Counting calories and limiting calories intake can help you prevent weight gain or lose weight if you stick to it. According to one study, weight loss programs that included calorie counting resulted in an additional 7 lbs (3.3 kg) of weight loss than those that did not.

You have around 1200 calories to consume per day, so don’t go over this amount. These calories must be divided into at least three meals (snacks) or 4 to 5 smaller meals. It is critical not to exceed this calorie limit. Consuming less than 1200 calories causes your body to go into starvation mode. This can jeopardize your health and make it more difficult to lose body fat.

1.16. Track results

Keep track of your weight changes at least once a week can help you on how to lose 60 pounds in 3 months. You can measure your waist and hips as well to see any changes.

However, don’t expect to be caught up in the outcome. Don’t weigh yourself too frequently, and don’t measure your waist more than once a day. This can become an obsession.

Remember that your weight fluctuates slightly throughout the day, and you may feel a little bloated on some days. This can easily add a pound or more to your result, giving you the impression that you are not losing weight properly. To avoid this issue, avoid using constant weighting.

2. 7-day meal plan-lose 60 pounds in 3 months

7-day meal plan-lose 60 pounds in 3 months

7-day meal plan-lose 60 pounds in 3 months

2.1. Day 1

  • Breakfast: tomatoes, onion, spinach, scrambled egg.
  • Lunch: Chicken salad with lettuce and corn.
  • Snack: A quarter cup of Greek free yogurt with blueberries.
  • Dinner: Mediterranean vegetables and lentils with tahini dressing.

2.2. Day 2

  • Breakfast: 2 egg omelets, bacon.
  • Snack: a handful of mixed nuts, 1 piece citrus fruit.
  • Lunch: steak (palm-sized) broccoli, avocado, baked potato.
  • Snack: Whey Protein Shake (20 grams protein).
  • Dinner: vegetable casserole, roast Chicken – skin removed (150 g).

2.3. Day 3

  • Breakfast: 2 hard-boiled eggs, 1 apple.
  • Snack: a handful of walnuts, 1 piece citrus fruit.
  • Lunch: tuna salad, asparagus, yam.
  • Snack: vegetable smoothie.
  • Dinner: lamb shanks (150 g), roast vegetables, fresh garden salad.

2.4. Day 4

  • Breakfast: one whole grain toaster, 2 slices of Canadian bacon, skim milk, 1/2 cup of berries.
  • Lunch: broccoli quinoa, toasted almonds.
  • Snack: apple slices with peanut butter.
  • Dinner : turkey burger with spinach, 3/4 cup of brown rice.

2.5. Day 5

  • Breakfast: 2 hard-boiled eggs, 1 apple.
  • Snack: a handful of walnuts, 1 piece citrus fruit.
  • Lunch: steak (palm-sized) broccoli, avocado, baked potato.
  • Snack: Whey Protein Shake (20 grams protein).
  • Dinner: vegetable casserole, roast chicken – skin removed (150g).

2.6. Day 6

  • Breakfast: oatmeal, 1/2 cup of blueberries, skim milk, nuts.
  • Lunch: lentils, zucchini noodles.
  • Snack: blueberries.
  • Dinner: roasted Mediterranean vegetables, tahini dressing.

2.7. Day 7

  • Breakfast: apple slices dipped in peanut butter.
  • Lunch: minted pea, feta omelet.
  • Snack: cashew nuts, tangerine.
  • Dinner: fish tacos, Coleslaw.

3. Will losing 60 pounds cause loose skin?

Some people may develop loose skin if they lose weight quickly. According to Dr. Vivek Prachand, Professor of Medicine at the University of Chicago, the magnitude of weight loss does not predict the amount of loose skin you will have. Smoking, genetics, age, and sun exposure all play a role in whether or not you have loose skin.

How to lose 60 pounds in 3 months? It is not a simple question. If you’ve tried everything and still can’t lose that many pounds in three months, don’t be sad or discouraged; at the very least, your body has changed, and you’ve become accustomed to the rhythm of the loss. Go ahead and lose weight; you’ll get the results you want. Liftyolife will be there to motivate and inspire you.

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