How to lose 60 pounds in 3 months? The very important question is if someone can lose 60 pounds in 3 months? So the answer is yes, one can lose 60 pounds in 3 months. But success comes with a price. The price of self-control, consistency, changing habits, daily workout, and whatnot.
This mission is not a daily routine it is a task and one needs to consult a doctor and ask for professional advice before doing anything.
Your nutritionist will tell you a safe way and a safe diet to lose weight.
For those who are trying to lose 60 pounds in 3 months, it is good news that the goal is not impossible and it can be achievable.
This article is for obese people who have a lot of weight to lose. The diet plan will be according to it. The regime would be different so you must adapt it to get good results.
How to lose 60 pounds in 3 months plan
Weight loss is all about when you consume less and burn more. If you want to lose 60 pounds in 3 months then you must know that you will eat less and burn more in order to achieve the goal.
The target is to lose 20 pounds each month. And 5 pounds a week. As you can see the goal is high so it requires double effort to achieve it.
Calculating calories consumption
First of all, motivate yourself to do it continuously. Second, make a chart of how you eat normally and the calories you take normally. And how you will eat during the diet plan and how many calories you will take in this time period.
If you are taking 3000 calories a day you need to reduce it to 1500 a day. Along with exercise.
Each of your meals including lunch, breakfast, and dinner should consist of 375 calories. And you will be left with 375 calories for your snacks.
It is not necessary that you need to take 375 calories in each meal. You can change it, for example, if you want a light breakfast then take 100 or 200 calories, and for a heavy dinner then take 400 or more calories. Calories according to meals are not fixed although calories per day should be fixed. You should not exceed 1500 calories a day.
It is totally up to you how you take the plan and how you divide it accordingly. Along with the diet, exercise is also very important and a must to do each day and every day.
Smart food choice
Be smart when you’re trying to lose weight. Be picky about your food. You should eat what matters to your body and shouldn’t consider what is not giving you any nutrition and is just like junk for your health.
Try to eat protein-rich, carbs-rich food like eggs, fish, meat, whole grain food, vegetables, fruits, and food like that which are healthy for your body. The carbs you are taking should be healthy. Avoid simple carbs and fast food.
Things that you should avoid are cereals, cakes, cookies, white bread, soft drinks, alcohol, and fast food or canned food.
Focus on nutrition because losing weight while being healthy is a goal. If you like sugar and crave it then you can add fruits to your meal with a cookie. A cookie won’t cause a lot of harm because you’re going to burn the calories you are eating eventually.
7-days meal plan to lose 60 pounds in 3 months
DAY 1
Breakfast
Apple sandwich with almond butter and granola.
424 calories
Lunch
Cottage cheese with avocado and tomato. You can have egg whites, hummus, cream cheese, or tofu instead of cottage cheese.
470 calories
Dinner
- Fennel and chicken flatbread you can have cilantro instead of fennel.
- Zucchini spears or cucumbers
450 calories
Snacks
Mini yogurt or cookie
150 calories
1494 calories for DAY 1.
Day 2
Breakfast
Cinamon almond oatmeal.
366 calories
Lunch
Hummus pocket sandwich
445 calories
Dinner
Cabbage and bacon. You can eat mushrooms instead of bacon
481 calories
Snacks
Tuna stuffed pepper. You can eat tofu, chicken, cottage cheese, or almonds instead of tuna.
212 calories
1500 calories for DAY 2.
DAY 3
Breakfast
- Blueberry smoothie
- Hard-boiled egg
384 calories
Lunch
- Apple and vanilla cinnamon yogurt
- Fennel and orange salad
468 calories
Dinner
Spicy chicken salad
466 calories
Snacks
Gouda cheese on rye sandwich. You can eat cheddar cheese instead of gouda cheese.
192 calories
1511 calories for DAY 3
DAY 4
Breakfast
Peanut butter and banana oatmeal
308 calories
Lunch
Tuna and ranch garden sandwich. You can eat tofu, chicken, cottage cheese, or almonds instead of tuna.
445 calories
Dinner
-
Tomato mozzarella tuna melt. You can eat tofu, chicken, cottage cheese, or almonds instead of tuna.
-
Garlic asparagus soup
548 calories
Snacks
Tuna stuffed pepper. You can eat tofu, chicken, cottage cheese, or almonds instead of tuna.
212 calories
512 calories for DAY 4
DAY 5
Breakfast
Vanilla Banana milkshake
364 calories
Lunch
Tomato and hummus on rye
462 calories
Dinner
- Thai basil chicken
- Grilled pepper
521 calories
Snacks
Gouda cheese on rye sandwich. You can eat cheddar cheese instead of gouda cheese.
192 calories
1503 calories for DAY 5
DAY 6
Breakfast
Broccoli and feta omelet with toast. You can have cottage cheese, cheddar cheese, mozzarella cheese instead of feta
334 calories
Lunch
- Corn tuna salad
- Yogurt and applesauce
437 calories
Dinner
Cauliflower chicken fried rice
510 calories
Snacks
Banana, almond butter, and dates.
209 calories
1490 calories for DAY 6
DAY 7
Breakfast
Corn flakes
444 calories
Lunch
Pear spinach salad
405 calories
Dinner
Beef stir fry
586 calories
Snacks
- Tukey lettuce rollups
- Banana
164 calories
1600 calories for DAY 7
What are some tips to lose 60 pounds in 3 months
Track calories
You have to keep a track of your calorie. As your goal is to take 1500 calories a day so you should not exceed that goal.
Divide 1500 into 3 different meals with a snack as mentioned above in a diet plan. Or you can divide into 5-6 small meals but the target is 1500 calories a day and you should not exceed the limit.
As it is important not to exceed the limit. This is also important not to decrease the limit. You can not go under 1500 because your body will get used to 1500 calories a day and if you go under your body will starve. So make sure you are taking exactly 1500 calories a day not going over and not going under the limit.
You should plan your weekly meal plan before starting the week so that you have it in control that how many calories are you taking.
Calories deficit + exercise
The key to the formula is exercise. Doing exercise and burning more than you are taking is the ultimate solution and key to the success of this whole plan.
Some people can lose weight without exercise only by reducing their per day calories. The process is slow but works. However, if you want results in 3 months then you must include exercise in your routine.
If you are taking 1500 calories per day you need a calorie deficit of 1700 to 1750 calories. You should not go under 1200 calories a day. If you are taking 1200 calories a day then you need a calorie deficit of 1500 calories a day.
If you were taking 3000 calories per day and now you are taking 1500 calories according to the plan. 3000-1500 = 1500. 1500 is your calorie deficit and to go over it, you need to burn further
200 - 250 calories to achieve a 60-pound loss in 3 months goal.
If you were taking 2500 calories per day and now you have reduced to 1200 calories a day. Then 2500-1200 = 1300 this is your calorie deficit and to go over it you need to burn extra 200 - 250 calories to achieve a 60-pound loss in 3 months goal.
Focus on healthy eating options
To lose weight and still be healthy you need to eat healthy food only which has fewer calories and makes every calorie worth eating.
You should eat the food that provides you with nutrients that are essential for your body. And like everyone says that do not eat junk food as it has extra calories with some flavor of junk which you don’t need when you are following a diet plan. Stay away from frozen items, alcohol, and soft drinks as well.
You should eat food that can fill you up without consuming too many calories like smoothies and soups can fill you up and provides the necessary calories in complement.
Eat fruits with low sugar percentage, vegetables, low protein meat, low carbs food, and low-fat food. Everything should be in your diet but in a specific amount so your body won’t go through the deficiency of nutrients.
Meals /food habits
A diet can be successful when you are eating at the right time. When the body is fully working then you should eat so that your body can digest it properly.
Know when are you hungry the most, eat the food at that time when you need it the most. For example, if you like to eat a heavy dinner then spend more calories on the dinner with a light breakfast or lunch.
If you are a late-night eater then spare your snack for that time. Always spare some calories just in case you become hungry throughout the day. So you don’t have to starve or go over your daily target.
Include smaller meals
If you are taking 1500 calories a day and then also exercising, there are chances that you might get hungry any time in a day.
You must divide your meal into 5-6 parts. So that you have some calories left when you get hungry anytime in the day. This is very effective in weight loss and helps to boost your metabolism.
You need to figure out your digestive system. That is when you get hungry and divide your meal according to it. You can have 3-course meals of 300 calories and then what is left could be a snack for you when you get hungry after exercise or at night.
Drinks lots of water
You ask someone about the secret of their good health or their good skin. They’d tell you the only solution WATER. Water is the most important component of your diet. Water has soo many benefits on your health. It removes all the toxic substances from your body and keeps you healthy. It is very important for your glowing skin.
When you are exercising, of course, you are sweating as well and water in the form of sweat removes from your body. In order to compensate with that, you need to keep yourself hydrated so that due to exercising your body won’t get dehydrated and doesn’t keeps in the way of your weight loss process
Include vitamin supplements
When you are on this confined diet plan you need to get the nutrients that your body needs. And for that, you must take supplements to fulfill the nutrient desire of your body. All you need to do is check the calories before eating any supplement and then include it in your regular diet.
For all the ladies’ diet or no diet, calcium supplements are what you should take every day without missing it.
Get enough sleep
Sleep is the most important part of human life. It maybe sounds odd and old-fashioned that you should get 8 hours of sleep a day. But believe it or not, it is necessary for your body to work normally.
Your digestive system gets upset if you don’t get enough sleep and you might feel sleepy and lazy throughout the day if you haven’t had enough sleep at night. If you want to be active then you must sleep 8 hours a day.
Track results
Keeping a track of your results is important to keep you motivated. But obsessing about your weight is another thing.
Check your weight after every two weeks and check your waist and hip size the same day. Don’t check it every day as it will lead you to an obsession.
Exercise is key to weight loss
Weight loss without exercise is just losing muscle and tiring your metabolism. Exercise is necessary if you’re not on a diet to keep you healthy. Exercise of about 60 minutes a day gives efficient results for this tough routine of losing 60 pounds in 3 months. Other exercises like jogging and cardio can also be beneficial for you. You need to sweat while exercising to lose weight and to burn calories and fats.
Training yourself to gain strength twice a week should be included in your routine to make your body adapt to the exercise and weight liftings. This won’t lead to gain a bodybuilder-style muscle but will shape your body while gaining strength in the process.
Is it possible to lose 60 pounds in 3months without exercise?
Yes, it is possible but the process would be time-consuming. This is possible if your calories intake were higher like 3000 to 3500 calories a day and by reducing it to 1200 to 1300 a day you can achieve your goal without exercise because in this case, you are maintaining a calorie deficit.
You need to maintain a calorie deficit to lose 60 pounds in 3 months and now it is up to you that you are doing it by exercise or without exercise by reducing your calories to a very low level.
If you are doing the latter option you need to keep this thing in mind that you should not go below 1200 calories a day and you should not starve your body by not eating enough nutrients and making your body deficient in necessary nutrients. This will only worsen your health and wouldn’t be an effective weight loss.
Frequently asked questions
1. What food to avoid to lose 60 pounds in 3 months?
You should avoid fast food, soft drinks, heavy carbs food, heavy fat food, alcohol because these contain carbs and nutrients that are not necessary when you are on a diet. Also, these foods are unhealthy so you should avoid such food that is not giving any benefit and instead of harming your body.
2. What are low calories sacks?
Cheese and herbs omelet, roasted veggies salad, turkey meatballs and vegetables, strawberries, carrots, blueberries, apple, cottage cheese, raspberries, popcorns. Are all included in low calories snacks.
3. Will losing 60 pounds lose your skin?
No, it won’t lose your skin but in some cases, it might happen. Your body reacts to weight loss accordingly. But if you have such genetics or smoking or drinking habits or exposure to the sun without protection then your skin might lose after 60 pounds weight loss.
4. Can you eat sugar while dieting?
Sugar in a specific quantity won’t do any harm but if you are on low carbs dieting or a no-sugar diet then you can’t eat sugar. Knowing the number of calories you are taking because of sugar and then add it to your day won’t affect you a lot.
Conclusion:
Losing 60 pounds in 3 months is not an easy yet possible one. If you are determined to do it then you can achieve it. Do not stress about it or obsess about it because your body needs time to adapt itself from a high-calorie diet to a low-calorie diet.
Also, exercise is the key if you are dieting and not exercising then you are increasing the time span. Do exercise and limit your calorie. Your aim should be to eat less and burn more to maintain a calorie deficit.
Do not exceed diet further. Do not reduce the calories intake beyond 1200 as your body must need such an amount of calories to have a healthy metabolism. Take care of your mental health while practising this regime.