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How to Lose 60 Lbs. in Four Months

by
author image Jake Wayne
Jake Wayne has written professionally for more than 12 years, including assignments in business writing, national magazines and book-length projects. He has a psychology degree from the University of Oregon and black belts in three martial arts.
How to Lose 60 Lbs. in Four Months
Rapid weight loss is best done on the short term. Photo Credit loss weight image by gajatz from <a href='http://www.fotolia.com'>Fotolia.com</a>

Losing 60 lbs. in four months is a tall order. At 15 lbs. per month, this is nearly twice the maximum rate recommended by health counselor Maya Paul at the HelpGuide website. According to Paul, weight loss at this rate is--at best--difficult to sustain, and--at worst--downright unhealthy. Still, spending 16 weeks at this rate can be an effective strategy for a deadline event like a wedding or tropical vacation. Like any other weight loss plan, the key is to be as consistent and systematic as possible.

Step 1

Reduce your daily calorie intake by 1,000 calories. Use one of many free online calorie counters to plan your daily meals ahead of time. With a calorie reduction this drastic, you will not succeed if you just make it up as you go through your day.

Step 2

Make the most out of the calories you do eat. Harvard nutritionist Walter Willett recommends eliminating refined grains, high-calorie drinks, sweets and fast food. These foods carry little nutrition in comparison to their caloric footprint. Replace them with vegetables and lean proteins.

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Step 3

Drink a glass of water before each meal to help you control your portions. Likewise, drink a glass of water as your first response to hunger or food cravings throughout the day. Personal trainer Bill Phillips suggests iced tea as an alternative. Both water and iced tea are zero-calorie liquids you can use to fill your belly.

Step 4

Take a multivitamin daily. Willett suggests a multivitamin to fill in any holes left in your reduced diet.

Step 5

Do 1,000 calories worth of cardiovascular exercise per day. Like with your diet, you can plan your workouts using one of many free online calorie calculators. Your specific calorie burn will vary, according to the exercise, your level of effort and your body weight. In general, this represents 60 to 90 minutes of moderate to vigorous exercise.

Step 6

Track your meals and workouts in a journal. According to Phillips, this alone can help keep you motivated to stick with your plan.

Step 7

Weigh yourself once per week. If you stick faithfully to this plan, you should lose between 3 and 4 lbs. per week. If your weight loss is outside that window, adjust your diet and workouts accordingly.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media