How To Lose 60 Pounds In 1 Year

If you're overweight or obese and need to lose 60 lbs., your healthiest option is to eat nutrient-rich food in moderate portions and exercise regularly. By doing this, you should shed pounds gradually -- typically 1 to 2 lbs. a week -- and keep them off. By practicing this lifestyle for a year, you'll probably do more than lose 60 lbs. You'll find a healthier way of living.

Step 1

Limit calorie intake and eat enough nutritious food to keep healthy. Choose fruits, vegetables, whole grains, lean protein and low-fat or no-fat dairy products.

Step 2

Limit fats and added sugars. You need some fat for good health but try to avoid saturated fat and trans-fatty acids. Get adequate sugar, which provides energy, from nutritious options such as fruit, not from prepared foods that contribute calories without offering much nutrition.

Step 3

Eat smaller portions. Serve food using smaller spoons, bowls and plates. When eating out, ask the wait staff to serve only half your meal and box the rest for you to take home.

Step 4

Exercise regularly. Include aerobic workouts, such as jogging and cycling, to burn calories quickly. Do strength-building exercises, using free weights or resistance machines, for muscle development.

Tips and Warnings

Eat a variety of food so you don't get bored and discouraged. Even small changes can make a difference. For instance, rather than drinking a glass of orange juice, eat the fruit. The fruit provides fiber, which will make you feel fuller longer and also aids in digestion. Saturated fat is found in animal products and tropical oils. Trans-fatty acids are in commercial baked goods and fried food. Mono- or polyunsaturated fats provide health benefits but still should be consumed in moderation. Know what a healthy serving size looks like. For instance, a 3-oz. serving of meat or fish is about the size of a woman's palm. An 8-oz. cup of cold breakfast cereal is roughly what fits in a standard teacup. Physical activity can help manage stress, which often triggers overeating. If you haven't exercised before, start slowly. Try walking a few times around the block, then gradually add distance and speed.
Before starting any diet or exercise program, consult your doctor to make sure losing 60 lbs. in a year is a realistic and healthy goal for you.