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How to Lose 60 Pounds in 1 Year

by
author image A. McDougall
A. McDougall is an editor, writer and athlete. McDougall is a marathon coach certified by the North American Academy for Sport Fitness Professionals and an American College of Sports Medicine certified personal trainer. McDougall has edited and written for several national magazines.
How to Lose 60 Pounds in 1 Year
Make sure to eat the right things. Photo Credit Jose Luis Pelaez Inc/Blend Images/Getty Images

Sixty pounds is a significant weight loss goal, but it's achievable over time. A safe rate of weight loss is in the range of one to two pounds per week. Taking a year to lose this much weight will put it within this safe range and will improve your chances of keeping it off.

Step 1

Exercise at a moderate intensity for 250 minute or more per week. According to the American College of Sports medicine, getting 250 minutes of moderate exercise a week is associated with significant weight loss. Examples of moderate-intensity exercise include brisk walking, cycling a a leisurely rate or playing doubles tennis.

Step 2

Track the calories that you burn from your exercise using a heart rate monitor with a calorie counting feature.

Step 3

Create a daily calorie deficit of 575 calories. This means reducing your calorie intake along with increasing your calorie burn. For instance, if you burn an extra 300 calories from exercise then you would need to reduce your daily intake by 275 calories for a total deficit of 575. One pound of fat is equal to 3,500 calories so in one year this will add up to 60 pounds.

Step 4

Track your weight loss on a weekly basis. Make adjustments to your calorie deficit if you gain weight or if you lose weight too quickly. A daily 575-calorie deficit should add up to a little more than a pound per week, but this may vary depending on your metabolism.

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GOAL
  • Gain 2 pounds per week
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  • Maintain my current weight
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  • Lose 1 pound per week
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  • Lose 2 pounds per week
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