What is the best way to lose 60 pounds in 6 months?
Sorry in advance for the length of the answer
The best ways to lose weight AND keep it off, which can be even harder, is to look at lifestyle change rather than dieting.
Never fad diet or fast, as these can help you lose weight but you will tend to gain it all back plus more when you stop.
I say lifestyle change rather than diet as the word itself, diet, suggests it will stop at some point
"I am dieting for my holidays, wedding etc etc"
If you look at lifestyle change you will make changes to your everyday food intake and exercise and over time will lose weight and keep it off.
You need to look at food quantity and quality.
You first need to know your Base metabolic rate you can have that done professionally or you can get quite an accurate measure on many online sites. The calculation is
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
NB If the math is too much then use one of the automatic on-line calculators
BMR is the minimum number of calories you need if you do nothing all day.
You then need to find you TDEE total daily energy expenditure again search online, it takes your height; weight, age and exercise levels and works our your calories burned per day.
Once you know that you can start adjusting the 2 things that will affect your weight, calories in and calories expended. The biggest effect will be by reducing calories.
1lb of fat equals 3500 calories so if you take in 500 calories a day less than your Daily requirements you will lose a 1lb each week. A safe level.of weight loss is 1-2lb a week, unless you are very overweight when initially changing to 500 less than you daily in talk can have some big changes eg if you were eating 6000 calories a day etc.
500 calories is also easier to reduce than starving yourself on a diet.
That's quantity, now quality.
Lifestyle change is not only reducing calorie intake but it is also improving food quality. Some of the main reasons around obesity in western countries are processed foods and drinks. High calorie and low nutritional quality food, mean that you eat up your daily intake and your body craves more food as it hasn't the nutrition that it needs.
Changes to make:
- Always have a healthy breakfast as it starts your metabolism off for the day
- Reduce or if possible remove all processed foods
- Reduce or remove all fast foods and fried foods
- Be aware of all calories from drinks, as these are calories that the body can't use and therefore stores as fat, this means sodas and BEER/ALCOHOL.
- Don't eat/drink, diet or low fat products as they have a substitute for the fat, normally sugar or alternative, and diet products normally have artificial sweeteners.
- Drink lots of water, 2 litres a day
- Eat regular 3 meals a day with healthy snacks in between
- Address portion sizes, again use the Net for info and what your actual portion sizes should look like.
Finally, (TF I here you cry)
Increasing your energy expenditure will also really help your weight loss as well as tone your body as you lose weight.
This doesn't necessarily mean hitting the gym everyday or running a marathon, but that would help.
Just make small changes to your NEAT (none exercise activity thermagenics), this sounds difficult but is real easy, your NEAT is energy you expend when not actually exercising, walking in the shops, gardening etc. You can increase the calories burned in your NEAT, by , using the stairs instead of the escalator, parking further from the shopping mall, walking small journeys rather than use the car etc etc.
Once you have made these change look at actual exercise.
One tip I always have, you may have one of the best pieces of excercise equipment available already in your home. It has various names but all go under the banner of a DOG! Get out and walk it more, you will benefit and so will your dog. If you haven't got one, walk that neighbours fat dog.
A long answer but combining these points and sticking with it, set achievable target (1-2lb a week) and you will lose weight and more importantly keep it off.
If you start on the journey remember to photograph your journey, because when you fall of the wagon, and you will because you are human, the historical pictures will help you get back on.
As you can see i could talk this stuff all day, it worked for me, I lost 5 stone before I went into nutrition etc and have kept it off for over 10 years!
Hope this helps, please come back with any questions