How can lose 60 pounds in a month

As their bodies adapt to these changes, they either hit a plateau or experience slower progress. That's why it's important to monitor your results and adjust your diet accordingly. Set realistic goals and then come up with a plan to accomplish them. Losing 60 pounds requires a calorie deficit, meaning that you need to burn more calories than you take in. To do so, it's necessary to reduce your calorie intake, raise your energy expenditure or both.

One way to reduce your calories is to cut down on sugar and simple carbs, trans fats and alcohol. Each gram of carbohydrates delivers 4 calories, per the USDA. The same goes for protein. Dietary fat, on the other hand, provides 9 calories per gram, while pure alcohol contains 7 calories per gram, according to the NHS.

High-protein diets seem to be particularly effective for weight loss. This macronutrient balances the hormones that regulate your appetite, increases energy expenditure and helps preserve lean mass think: muscle.

Compared to carbs and fats, it has a higher thermic effect , as it requires more energy to digest. You'll want to focus on lean animal protein, fish, legumes and low-fat dairy if you're following a high-protein diet.

You'll also want to limit or eliminate refined carbs, such as those found in cookies, pastries, soda, ice cream and energy bars. And be cautious of added sugars and those hidden or disguised by another name, including ingredients like dextrose, maltose, sucrose and high-fructose corn syrup, per the University of California San Fransisco.

The Mediterranean diet is another eating plan that research suggests is effective for weight loss. This diet consistently ranks at the top of U. While it wasn't conceived as a weight-loss diet , weight loss may be a positive side effect of the eating style for those who are overweight.

This is a non-restrictive diet that focuses on fruit, vegetables, legumes, nuts, seeds and olive oil with a moderate to limited amount of lean protein, such as chicken, fish and eggs. When you lose muscle, your metabolism slows -- making it harder for you to drop the 60 pounds. Do at least one set of eight to 12 repetitions of an exercise for each major muscle group. Plan on at least two strength-based workouts per week on non-consecutive days.

To meet your daily deficit goal of 1, calories, you'll have to perform some sort of activity each day. Take at least one "active rest" day each week where you do low-impact exercise, such as walking briskly at 4 mph for 75 minutes, to burn calories.

These active rest days keep you active for weight loss, but they give your muscles a chance to recover and prevent overtraining, which might otherwise hurt your weight-loss efforts. When trying to lose 60 pounds, you'll likely hit a weight-loss plateau during which your weight loss stalls. This is likely to happen after you've lost 20 to 30 pounds, and your caloric needs have reduced to match your shrinking size.

For every 5 pounds you lose, your caloric maintenance needs decrease by 25 to 50 calories. You may have been able to eat 1, calories at the beginning of your plan and lost weight readily.

To continue to lose weight, you'll have to reduce calories more or exercise more to maintain your aggressive deficit. Over the course of six months, you'll probably encounter a vacation, holidays, celebrations or illness that puts a damper on your weight-loss schedule.

It may be hard to stick to your eating plan and workout schedule perfectly every day for an entire six months. Consider whether you could settle for a less ambitious goal -- perhaps lose the 60 pounds in eight to 10 months -- instead. This allows you to be a little less restrictive with your diet and more permissive with exercise, which may make you more successful in the long term.

Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. Homemade meals help you lose weight. The place blocks how to lose fat stomach itself. This place has not been completely determined yet, but news will soon be heard.

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