Every January, millions of people make New Year’s resolutions to lose weight and get healthy. But, only about 10 percent of people who make resolutions actually achieve them. Wouldn’t it be nice to know how to do a 60 day weight loss challenge, and actually succeed in your goals?
However ,we are all living such busy and hectic world,barely finding the time to plan out a whole fitness and diet regimen makes it almost impossible to attain your fitness goal sooner. Are you a bit tired of the back and forth struggle to lose weight?
Well, You can still turn things around. The 60 Day Weight Loss Challenge might be the exact solution you need.
If you are wondering how to lose weight in 60 days, this article has you covered. We will go through everything you ought to know about this fitness program. Giving you a weight loss plan that you can tailor fit to make you reach your weight loss goal within 2 months.
Let’s get started.
Table of Contents
What is the 60 Day Weight Loss Challenge?
The 60 Day Weight Loss Challenge is a popular fitness program designed to help people lose weight effectively within 60 days.
The idea behind this 60-day challenge is supported by research that indicated how it would take a person an average of 60 days to form a new habit. Thus, a 60-day challenge that caters towards weight loss might be the solution to help you transform into a healthier lifestyle.
The 60 day challenge involves a fully customized diet and workout plan that targets your body’s needs and fitness goals. However, there are many factors you still have to consider to construct your weight loss plan.
Factors to Consider
As we all know, many factors come into play when it comes to losing weight. You have to be able to identify all of them first to construct your diet and workout plan:
Body Type – your body type or body size alone can already be a prime indicator of your body’s ability to burn and utilize fat. Identifying your body type can also help you know the percentage of your muscle mass and body fat.
3 Body Types:
- Ectomorph – Ectomorphs are naturally tall individuals and have lean muscle mass. They respond well to resistance training. A high carb low-fat diet is suitable for these lean muscle individuals.
- Mesomorph – Mesomorphs have a muscular build with broader shoulders than their waist. Steady-state cardio combined with a well-balanced diet works well with this body type.
- Endomorph – Endomorphs tend to store fat easily. Usually in the thighs, stomach, and backside. High-intensity cardio exercises and low-carb diets are a must for these types of individuals.
Age – Your body’s ability to burn fat decreases as you age. Therefore, younger individuals tend to lose weight faster compared to older people. Sources say that our body’s metabolism slows down by 10 percent by each decade after 20.
Sex – Men do lose more weight compared to women of the same calorie deficit. This is because men have more lean muscle tissue, which makes their bodies more efficient in burning calories.
How well your body reacts to physical activity is also an essential factor to consider in tailoring your workout plan. You have to be aware of your fitness level during training. There are different types of workouts and diets that work best for certain types of individuals.
Basal Metabolic Rate (BMR) – Your BMR is the number of calories you burn at rest and to sustain its essential functions. Knowing your BMR is crucial when it comes to weight loss. Identifying your exact BMR can help you set a healthy calorie deficit. There are BMR calculators you can use online to get an accurate number.
3 Tips on How to Do a 60 Day Weight Loss Challenge
Many people are interested in losing weight. Some are interested in just losing a few pounds, while others want to lose a lot. Whatever your reason, you can benefit from a 60-day weight-loss challenge.Here are 3 tips can help you reach your goals quickly.
1.Cut out sugar in your diet
We called it 60 day no sugar challenge, yes ,cutting out sugar is really hard for you with a sweet tooth,but this is the one decision will literally change your life.
If you eat too much sugar or too much carbohydrates, basically, all this energy has to be stored somehow and normally that storage is inside the fat cells or fat droplets.Says Dr.Juan Gallegos
2.Plan each day when and what you will eat
If you want to lose weight, you will first need to plan when and what you will eat. This will prevent you from getting so hungry that you impulsively eat unhealthy foods.
You may even turn to food out of boredom, which is why it’s important to make sure your phone or laptop is stocked with good, healthy apps to keep you occupied.
Make a list of healthy meals you can make on the go, and then stick to it.
3.Get a good sleep
Most of us have heard that getting a good night’s sleep is important for overall health, but did you know that it can also help you lose weight? That’s because when you sleep, your body is given a chance to unwind, relax, and repair. And when you’re well-rested, you’re more likely to resist the urge to overeat.
A study shows that sleep-deprived participants had lower leptin levels and higher growth hormone levels. These differences in leptin and gastric hunger hormones may increase appetite, which may explain the increase in body mass index observed with short sleep duration.
In Western societies, where chronic sleep deprivation is common and food is readily available, changes in appetite-regulating hormones caused by reduced sleep may contribute to obesity.
How Much Weight Can You Realistically Lose in 60 Days
Weight loss is a popular topic in the media today, with many programs and diet plans being advertised. The truth is that there is no magic bullet, and results will vary from person to person. This is mainly due to the fact that what works for one person does not work for another. (For example, some people can lose weight just by walking a few extra miles each day, while others may fast for a few days before a big event to lose weight because their bodies are better able to handle the lack of calories.)
Weight loss works differently for everybody. However, sources indicate that a standard or healthy weight should be about losing 1 or 2 lbs of fat per week. From a realistic standpoint, you can lose up to 16 pounds within 60 days.
However, some people have experienced losing more than that. One individual lost about 26 lbs. and was able to reduce their body fat from 10.8 percent to 8.7 percent within 2 months.
Again, weight loss works differently for everybody. So who’s to say that you won’t get a similar result or more, right?
How Long Should Your Weight Loss Challenge Last?
60 days is a good number for a weight loss challenge. It’s a nice, attainable goal where you can see visible results from your weight loss.
However, there’s nothing wrong with cutting your weight loss goals into weeks within the 60 days. Smaller and attainable wins can help keep you motivated throughout the whole challenge.
You can also extend your challenge to 6 months or more, depending on your fitness goal. However, it’s best to start small and work your body up towards a shift to a healthier lifestyle.
Where Do I Start to 60 Day Silm Down Challeng And Get Fit?
While weight loss works differently in people, the areas where they’ll begin to lose weight first also occurs differently for men and women. Some areas in their bodies tend to slim down at a faster rate.
An endocrinologist of Vous Vitamin explains that both men and women lose weight differently based on the type of fat they contain as well as due to childbearing factors. Research indicated that women hold more subcutaneous fat in their bodies while men have more visceral fat, both of which are the first to lose weight.
A Philadelphia-based nutritionist further supported this idea by stating that the first area in your body to lose weight is from wherever you last gained it.
60-Day Weight Loss Exercise Plan
Any type of physical activity can help you lose weight, but doing the right exercises can make you achieve your weight loss goals faster. Down below are effective workouts you can do to help you successfully lose weight fast within 60 days:
Considered to be an excellent fat-burning exercise, High-Intensity Interval Training(HIIT) can help elevate your heart rate and melt the fat from your body quickly.
Not only does it kick your metabolic rate up a notch, but it’s also a quick workout that has long-term fat and calorie burning effects.
It is meaning that you will be able to burn more calories within a 24-hour window after a HIIT exercise than after a 30-minute steady-paced run on a treadmill.
Muscle size is significant in determining the body’s RMR or resting metabolic rate, which is the number of calories your body utilizes to function at rest.
Strength training or resistance training aids the body’s capability to burn fat. Anywhere from lifting weights, doing bodyweight exercises such as push-ups, can all contribute to strength gains and effective weight loss.
If you want to add it to your workout routine, you can do strength training 3 times a week and increase the volume according to your abilities.
Aerobic exercises are easily one of the easiest and fastest workouts you can do to lose weight.
Aside from being a tremendous physical conditioning exercise for beginners, activities such as walking, running, or dancing are practical steady-state exercises that can help you burn calories effectively without putting much strain on your joints.
Granted that it might not be the fastest fat burning exercise you can do, but it is an excellent long term weight loss solution that you can do to add variation to your workouts through the 60 days.
Can You Lose 40 Pounds in 60 Days
Now, losing 20 pounds and over is possible to achieve. However, can a person lose 40 pounds in just 60 days?
Let’s do the math first. To be able to lose 40 pounds in 2 months, you’ll have to lose 10 pounds per two weeks. While this may probably be achievable for some overweight and obese individuals since they shed weight faster in the first few months, it would be a vicious challenge for most people to succeed in doing so.
Not only would you cut a huge chunk out of your healthy calorie deficit, but you’ll also be cutting back the necessary nutrients to maintain a healthy body. While it is possible, it isn’t the most ideal goal to place your bets on.
Weight loss works differently for everybody, so don’t be discouraged if you don’t meet the mark.
How To Loss 20 Pounds In 60 Days
While losing 20 pounds in 60 days might also seem impossible to achieve, some people have successfully done so.
Again, overweight and obese individuals would have it more comfortable to shed this much weight in a short period. The more fat you have, the faster you’ll be able to lose it by following a calorie deficit, coupled with consistent daily exercise.
It’s uncommon for people to achieve this feat of weight loss within 2 months. Of course, it’s still best to follow a safe and healthy diet to avoid the risk of malnutrition and lapses in your weight loss in the long run.
How Much Weight Can An Obese Person Lose In 2 Months
An obese person can lose a large amount of weight in 2 months. At best, they can lose 1 or 2 kilos per week.
Bear in mind that the success of your rapid weight is 20 percent of exercise and 80 percent of what you eat. That’s why maintaining a strict calorie deficit is important. Remember, you can’t out-exercise a bad diet. That’s not how weight loss works.
Constructing a meal plan with a well-balanced diet can help you lose weight faster and stay healthier.
The 60 Day Weight Loss Meal Plan
Look, the success of your 60 day weight loss challenge depends strictly on your meal plan. It would all be naught if you aren’t aware of what kind of food to eat and avoid. The amount of calories you burn that will depends on your food intake per day; that’s why calorie counting is important. Essentially, you can’t meet your weight loss goal with a poor diet.
Down below is a list of foods you should eat and avoid.
Foods you should eat:
- Healthy Fats such as coconut oil, nuts, avocado,or seeds.
- Lean Protein such as Chicken breast and Fish.
- Fiber-rich food such as Quinoa, Legumes, or Oats.
- Fruits such as Apple, Kiwi, or Grapefruit.
Foods you should avoid:
- Junk Food Items that are high in sodium and preservatives.
- Sugar Diets such as candies, chocolate, and fruit juices.
- Carbonated Beverages like sodas, cola, and even beer.
Online sites such as weight watchers can also give you more fat burning meal ideas that you can add to your diet regimen.
How Do I Calculate My Weight Loss Challenge
Calculating your weight loss percentage from your weight loss challenge is both simple and easy. You calculate it by dividing the total amount of weight lost by the starting weight before multiplying it by a hundred:
Total Amount of Weight Loss ÷ Starting Weight x 100 = Weight Loss Percentage
Fitness specialists and even personal trainers have also utilized this equation to get an accurate percentage of the amount of weight their clients’ lost. This can also be a prime indicator to assess a person’s rate and ability to burn fat.
The Bottom Line
Doing a 60 Day Weight Loss Challenge can be a fun and engaging way to initiate yourself into a healthy lifestyle. It can also create a fun environment with your friends or workout buddies who are willing to take on the challenge with you. Having a competitive mindset can help motivate you into making healthy life choices as a habit that you can maintain in the long run.
However, it’s important to keep in mind that it doesn’t matter how fast you can lose weight when it comes to weight loss. What matters, in the end, are the steps and gradual changes you made to get to your fitness goal.