11 September, 2018
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How to Lose Weight in 60 Days
Sixty days gives you enough time to experience noticeable weight loss without extreme deprivation. Losing 1 lb. requires burning 3,500 calories more than you consume. Depending on how much weight you have to lose, and how drastically you makeover your diet and activity level, you can reasonably expect to lose between 8 and 15 lbs. over the course of two months.
Reduce your daily caloric intake. A 500-calorie reduction can help you lose 1 lb. per week. Try to cut discretionary calories first—focusing on soda, alcohol and treats like candy and cookies. Ensure that your portion sizes are in line with nutritional recommendations from resources like the U.S. Department of Agriculture; for example, limit grains to a ½ cup serving and protein to between 3 and 4 oz. at each meal.
Strive for a balanced macronutrient ratio to keep your blood levels stable and reduce cravings. Follow recommendations from the USDA and the Harvard School of Public Health to eat 50 to 60 percent carbohydrates, 15 to 20 percent protein and 20 to 25 percent fat for each meal. Make nutritionally smart choices; choose whole grains like oatmeal and quinoa over refined grains. Go for lean protein like skinless poultry and fish over porterhouse steak and ribs. Use monounsaturated fats like canola or olive oil over saturated versions like butter.
Increase your activity level. Adhere to the guidelines provided by the American College of Sports Medicine, which recommends 60 to 90 minutes of moderate cardiovascular exercise five days per week. Incorporate a total-body strength-training routine at least two days per week to preserve lean muscle mass as you lose fat. Make an effort to include other activity during the day in addition to formal exercise—clean your own house, walk around your office or take a walk rather than watch television in the evening.
Avoid skipping meals and starving yourself. Do not give in to the temptation to miss breakfast or lunch in an effort to save calories for later in the day. Eat every three to four hours to maintain energy and ward off extreme hunger.
The National Institutes of Health note that you should not eat less than 1,200 calories per day if you are a woman or 1,500 if you are a man. If dipping below these caloric levels is the only way for you to reduce 500 calories, consider creating more of a calorie burn during the day or resign yourself to lose less than 1 lb. per week. Gradual weight loss is most effective, because it is more likely to be sustained.
Please consult with your doctor before beginning an exercise routine.
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