How to Drop 60 lbs

Written by Kevin Rail; Updated December 19, 2018

Losing 60 pounds is a lofty goal that can be very rewarding when you achieve it. By dropping this weight, you will take stress off your joints, be more energetic, gain self-confidence and, most importantly, reduce your risk for numerous chronic diseases. Fad diets promise that you can lose weight in record time, but they tend to be aggressive and difficult to carry out for the long haul. You are better served making slow and steady changes that you can live with well after the weight is gone. Consult with your doctor before starting a weight-loss program.

Reduce Calories

When you eat more calories than you are capable of burning, you gain weight. Conversely, when you eat less than you burn, you lose weight. Create a daily deficit of 500 calories and you will lose about 1 pound a week. Aim for an even higher reduction if you have the discipline. One pound is equivalent to 3,500 calories, so a daily reduction of 500 calories will total 3,500 by week's end. Determine your average caloric intake before you get started by tracking all of your calories for five days and dividing by five.

Choose Your Foods Wisely

All foods have energy density. Energy is another word for calories. Foods that contain a high amount of calories but do not take up a lot of volume have a high energy density. Low energy-dense foods take up a lot of volume but are low in calories. They also tend to be higher in vitamins, minerals and fiber. Dietary fiber helps fill you up and keeps your appetite under control for an extended period of time, which benefits your weight-loss goals. Base your diet around low-energy dense foods like fruits, vegetables, low-fat dairy, beans, whole grains and lean meats

Integrate Snacks into Your Day

Snacks are not the enemy when it comes to losing 60 pounds. If you eat a sensible breakfast and don't eat again for four or five hours, you might become ravenous and overeat. Prevent this from happening by allowing yourself to eat strategically placed snacks between meals. This can help take the edge off your hunger. Remember that these are snacks, not meals. Keep the calories in the range of 100 to 200 and choose foods that are nutrient dense. Yogurt, fresh fruit, whole-grain crackers with low-fat cheese and vegetables with hummus dip are healthy examples.

Pass on the Liquid Calories

Liquid calories that come from soda, sugary-coffees, fruit punch, alcohol and sweetened teas add up quickly. When you are trying to lose a lot of weight, imbibe water only. Water is calorie-free, and it also gives you a false full feeling when you drink it before meals, which will cut down your appetite. The recommended daily intake of total water is 91 ounces for women and 125 ounces for men. Include calorie-free beverages in your diet like unsweetened tea, black coffee and diet soda.

Exercise Every Day

Eating less food is only one way of creating a caloric deficit. You also have the option of burning calories through exercise. If you pair a 500-calorie expenditure with a 500-calorie food reduction every day, you will lose about 2 pounds a week and reach your goal in about seven months. Aim for a higher amount if you have the energy and discipline. Include cardiovascular exercise and weight training in your program. Weight training helps build muscle, which boosts your resting metabolic rate. Invest in a heart rate monitor that counts calories to be precise with your expenditure.

Check Your Weight Regularly

Keeping track of your weight is important when you have a specific goal in mind. You do not have to step on the scale every day -- once a week is enough. If you have lost weight, keep your caloric intake and exercise durations the same. If you have plateaued, reduce your calories and increase your workout times slightly. Follow this pattern every week until you eventually reach your target weight-loss goal.

About the Author

Kevin Rail


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