60 Day Diet Plan To Lose 30 Pounds

14

60 day diet plan to lose 30 pounds is designed to enable you to lose anywhere from 15-30 pounds in just 60 days. When done properly, The 60 Day Diet Plan has been shown to work far better than any of the other diets out there. You’ll likely lose larger amounts of weight if you follow the plan, while eating the foods you love.

How to lose weight in 2 months 

How to lose weight in 2 months 


Sometimes we want to achieve our weight loss goals quickly, whether it’s kickstarting a new year or getting ready for a holiday or wedding where we want to feel our best. Although making healthy changes is a long-term journey, two months is an achievable timeline to see weight loss results. 

It’s important to remember that making sustainable changes to our diet and lifestyle and building lasting habits are critical in ensuring that any weight we lose stays off in the long run. 

Fad diets often claim to be the answer to losing weight quickly. But, evidence suggests that most people only last 12 days on their fad diet and 41% of calorie counters go on to gain back more weight than they lost. These diets are often too restrictive or low-calorie and interfere with our lifestyles, which means we can’t stick to them in the long term. 

Instead, a more sustainable option that fits into your lifestyle means you’ll continue to see positive results and will be able to maintain your new habits well beyond two months. 

Although only one piece of the weight-loss puzzle, our diet directly affects our weight. Exercise, stress levels, and sleep quality are all equally important, but an excellent place to start is often considering what we’re eating. 

So, what should I eat to lose weight in 2 months? 

Research suggests that a lower-carb diet is the most effective way to lose weight and keep it off. Reducing our carb intake means we naturally eat more protein and healthy fats, which are more filling than carbs. Not only does this mean we’re more likely to feel satisfied from our meals, but we also stay fuller for longer, so we’re less likely to snack throughout the day. 

Additionally, by reducing the amount of carbohydrates in our diet, we can also reduce our cravings for refined carbs, such as crisps and chocolate. Refined carbohydrates create significant peaks and troughs in our blood sugar (blood glucose) levels, leading to cravings for more carbs, leaving us trapped in a vicious cycle. Eating a lower-carb diet can reduce these cravings, helping us to consume fewer ultra-processed foods and lose weight. 

Since protein and fat have less impact on blood sugar levels, eating more of these means fewer blood sugar fluctuations throughout the day and lower insulin levels. Lower insulin levels can, in turn, aid with weight loss as consistently high insulin levels promote fat storage. 

However, there’s no need to cut out carbs entirely. Extreme changes to our diet are rarely sustainable in the long term. Instead, choose lower-carb options where possible and, when you do eat carbs, opt for higher fibre carbohydrates (for example, sweet potato, oats, or whole wheat pasta). Fibre makes us feel fuller for longer and means that we’re less likely to see dramatic fluctuations in our blood sugar levels. `

Can You Lose 30 Pounds in 2 Months?

Fitness nutrtition and workout concept

Losing weight is a marathon, not a sprint.

Maybe an upcoming wedding or vacation has you wanting to lose 30 pounds in two months. You might be tempted to try a fad diet with promises of speedy results — but those promises are usually too good to be true, unfortunately.

Losing 30 pounds in such a relatively short period of time is not realistic for most people. A sustainable and safe rate of weight loss is 1 to 2 pounds per week, which would make you about 16 pounds lighter in 60 days time. That may not be the exact number you’re aiming for, but you’ll still look noticeably thinner and feel healthier.

This more gradual weight loss is manageable, too, so you’ll be able to continue progressing toward your goal even after the two months have passed.

Set Realistic Weight-Loss Expectations

You lose weight when you create a deficit between the calories you eat and those you burn. A pound equals about 3,500 calories, so to lose 30 pounds, you’ll need to create a deficit of 105,000 calories. To achieve your goal in the two months, you would need to create a deficit of about 1,750 calories per day — an unrealistic target.

Most major health organizations, including the Centers for Disease Control and Prevention, recommend a more moderate deficit of 500 to 1,000 calories per day to lose 1 to 2 pounds per week.

This rate is recommended because you can tackle it pretty readily — it requires you to reduce food intake and move more without starving yourself or extreme exercising. You also avoid nutritional deficiencies, exercise burnout, a stalled metabolism, muscle loss and potential health complications such as gallstones.

Develop Calorie Awareness

Determine a safe weight-loss calorie intake goal by using an online calculator that figures your daily burn rate using your sex, age, size and activity level. Subtract calories and plan to add movement to create a daily calorie deficit.

Keep in mind that men should eat no fewer than 1,500 calories a day and women should eat at least 1,200 to get enough nutrients and prevent a metabolic slowdown. If your calorie deficit puts you below these numbers, adjust your weight-loss goal accordingly.

With such a short deadline, it’s important to stay on top of your calorie goals. A food journal can help keep you on track. Indeed, a study published February 2019 in ​Obesity​ found that among the 142 people with overweight or obesity who participated, those who logged what they ate most consistently also lost the most weight.

Make Smart Food Choices

When you’re focused on cutting calories and dropping maximum pounds safely in two months, choose filling, nutritionally dense foods that are low in calories. Opt for high-fiber foods, such as watery vegetables and whole grains, instead of refined — or white-flour — grains and processed snacks.

Vegetables fill you up with few calories per serving. Whole grains also have proven weight-loss benefits. Women who followed a low-calorie diet that included 480 calories from whole grains lost more fat in 12 weeks than those who also followed a low-calorie diet but with 480 calories from refined-flour grains, reported an April 2012 study published in the ​Journal of Nutrition​.

Healthy Whole-Grain Swaps

The Refined OptionThe Healthier Swap
White riceBrown rice
White toastOatmeal
White pastaQuinoa

Source: National Institute of Diabetes and Digestive and Kidney Diseases. (2017). “Some Myths about Nutrition & Physical Activity”

Protein also plays an important role in weight loss. It helps keep you full and discourages the loss of lean muscle as you lose weight. You want to maintain muscle because it requires more calories to sustain than fat tissue. If you lose muscle, your metabolism drops and weight loss becomes trickier.

A study in the August 2012 issue of the ​British Journal of Nutrition​ suggests that at least 0.55 grams of protein per pound of body weight daily best supports weight loss. So for example, if you weigh 175 pounds, you’ll want to aim for about 96 grams of protein daily.

Quality sources of lean protein include:

  • Grilled chicken breast
  • Tuna canned in water
  • Tofu
  • Plain, low-fat Greek yogurt
  • Eggs
  • Salmon
  • Black beans

Commit to Physical Activity

Becoming more physically active all day long helps you burn more calories, so a deficit is easier to maintain. Do more household chores, climb stairs instead of riding the escalator and walk the dog.

At least 250 minutes of moderate-intensity cardio, such as brisk walking, also helps you expedite weight loss in two months, according to the American College of Sports Medicine. Build up to this amount gradually, though — doing too much, too soon can lead to injury.

Want to Lose Weight by Walking?

Here’s your seven-day kickstart plan.

Once you’re able, consider adding high-intensity cardio bursts, such as running or fast cycling, to burn even more calories and potentially more fat, suggests a review of research published in the ​Journal of Obesity​ in 2011.

Commit to weight training over the course of the two months and beyond. Weight training helps counter the loss of muscle that can occur when you reduce calories. When your body faces a calorie deficit, it tends to burn lean muscle, along with fat, because it’s an “expensive” tissue to maintain calorically, according to the Mayo Clinic.

If, however, you use that muscle, your body holds onto it. Do at least two strength-training sessions each week that address all the major muscles in the body. Two months gives you enough time to build up to an additional weekly workout and increase the amount of weight you’re lifting to continue to see results.

Your 60 Day Weight Loss Plan

In 60 days you can comfortably lose between 16-24 pounds, potentially more if you’re currently heavily overweight.

To help you get started and achieve your goal of how to lose weight in 60 days, adopt the following approach.

Days 1-10

  • 10 minutes cardio of your choice every other day.
  • Complete the strength training exercises every other day, (ideally opposing days to the cardio). Start with a 5 lb weight and see if you can hit 10 lbs by the end of 10 days. It’s OK just to do one set of each exercise.

Days 11-20

  • 20 minutes of cardio every other day.
  • Strength training exercises every other day. Continue increasing the weight and aim for 15 lbs at the end of this 10 day period. You should be aiming for two sets now.

Days 21-30

  • 30 minutes of cardio every other day.
  • Continue strength training aiming for 20 lbs by the end of your first 30 days. However, it’s more important that you do three sets. If this means that you can’t increase the weight yet that’s fine.

Days 31-40

  • 30 minutes of cardio 4 days a week. Ideally, do two days, rest one day, then do another two, with two days rest.
  • Strength training three times a week. Three sets should now be your norm, and you can start increasing the weight according to your abilities.

Days 41-50

  • 30 minutes of cardio five days a week. Try three days on, one off, two on, and one more rest day.
  • Three sets of 10-12 strength training reps, and keep trying to increase the weight you’re lifting. If you can do three sets of 10 reps, you’re ready to increase your weight, even if this means doing two sets of 10 reps and one set of 3 reps.

Days 51-60

  • Keep going! You should have built a habit now, and you’ll want to keep doing your cardio and strength training, pushing yourself to lift more or run further.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close