Safe and Effective Strategies to Lose Weight in 60 Days
The good news is that it is possible!
You’ll need to spend a little time preparing for your weight loss and there will be some changes to your lifestyle. But, if you’re serious about how to lose weight in 60 days, follow this guide to get the results you’re looking for.
Top Tip: If you want to lose a lot of weight in 60 days you can do it, but it’s best to lose weight slowly as this creates lifelong habits which keep the weight off.
How to Lose Weight in 60 Days
Before you can start losing weight you’re going to need to prepare yourself mentally and physically. Don’t worry this isn't as hard as it sounds!
It’s essential to understand that 2-3 lbs of weight loss a week is a healthy and sustainable rate.
This means a target weight loss of between 16 and 24 pounds within 60 days.
The basic approach to losing weight is simply to eat fewer calories than your body needs. However, to boost your weight loss you need to be including exercise in your weekly routine.
You shouldn't reduce your calorie intake too dramatically, as you need the energy and motivation to stay active.
If your body doesn't have enough energy to exercise it will convert cells in your body to energy, these can be fat cells or muscle cells! Since you don’t want to lose muscle, focus on consuming approximately 500 calories less than your daily maintenance amount.
Set Your Goals
Creating a goal is as simple as deciding how much weight you want to lose. However, you should be aiming for 2-3 lbs of weight loss a week, your 60-day weight loss goal should be around the 25 lb mark.
To be successful you need to know your starting point and be aware that you can lose fat without losing weight.
The Starting point
The first step is to step on your scales and confirm your current weight. You should also check your BMI and measure key parts of your body, such as your waist, thighs, and even your arms.
Knowing your starting point will help you to set your goals and monitor your progress. You should be checking BMI, weight, and body measurements every week.
It can be disappointing to get on the scales after a week and find they haven’t moved. Your initial reaction is that the weight loss plan isn't working.
However, exercising while losing weight means that you may be toning your muscles up, effectively increasing your weight and offsetting any weight loss through fat burned.
That’s why the other measurements are so important, if your waist is reducing but your weight isn't, you’re still getting healthier and moving towards your target.
Shopping for Your 60 Day Plan
There are several items you’ll need to purchase in order to start your 60-day weight loss plan:
In order to measure portion size and cook your own food, you’re going to need a good pair of kitchen scales. If you haven’t already got some you need to get them.
Meal Prep Containers
One of the best ways of sticking to a meal plan is to spend a little time preparing your meals in advance. You’ll find it effective if you prepare 3-4 days worth of meals on a Sunday and Wednesday.
But, to keep the food properly and make sure you can grab it quickly, you’re going to need some food prep containers.
These will help you to take food with you and to resist the fast food temptation.
Good Set of Knives
If you’re not currently a great chef then there’s a good chance the kitchen knives you currently have are not up to this new challenge. Investing in a decent set will make it easier for you to prepare your food and eat more healthily.
Groceries (whole foods)
Now your kitchen is ready you need to think about the food items you have at home and what you should be getting on your next trip to the grocery store.
You also need to make sure you have the right groceries ready for you to discover how to lose weight in 60 days. This means no more processed foods.
Check out the guide below for the best nutrition information for how to lose weight in 60 days. But, the short version is focus on avoiding processed foods.
You can lose weight by yourself but you’ll find it is much easier when you have the support of your friends and loved ones. When you’re willpower is flagging they will help you stick to your plan.
It’s also a good idea to enlist the help of others going through the same process. Join the FF30X today and share your progress.
You’ll be inspired by what others have achieved and gain access to advice top tips, and the support of fellow men looking to discover how to lose weight in 60 days.
The bottom line is you’ll create accountability, nothing makes you lose the weight better than knowing you have to report your progress.
THE 30-Day Health Program for Men 40+
Fit Father 30X is the world’s first sustainable weight loss plan for fathers.
Essential Nutrition Information
Okay, to lose weight you have to eat less. Fewer calories in means less fat stored. Combine this with exercise and you’ll be burning fat and increasing the speed of your weight loss.
But, what do you eat?
- Keep it balanced
Step 1 is to focus on balanced meals. Try the perfect plate approach which encourages you to make every plate ½ vegetables, ¼ carbs, and ¼ protein.
For inspiration, check out this free 1-day meal plan.
- Avoid processed foods
Processed foods often have lots of sugar, salt, and refined carbs. Instead check the ingredient labels and avoid any with hidden or added sugar, ideally, they should have whole grains.
Whole grain bread, cereal, and oatmeal are all great starting points.
For protein choose lean turkey, white meat, (avoiding the skin), lean beef, tuna steaks, fresh salmon, and even pork tenderloin.
You can also get protein from dairy products such as Greek yogurt, low-fat milk, eggs, and low-fat cottage cheese.
To prepare your own meals use brown rice, wholegrain pasta, dried lentils, or quinoa/other whole grains.
Of course, vegetables and fruit are fairly easy, just choose the fresh ones not pre-packed.
Skip the desserts, use the above foods and the free 1-day meal plan, and fill your plate according to the perfect plate approach.
You’ll still enjoy your food but you’ll notice the difference to your waistline.
Adopt the Right Approach
Having discovered how to lose weight in 60 days you’ll want to get stuck straight in. This is good!
The first 30-60 days are essential to building your habits, these will allow you to keep your new healthy approach to life even after you’ve lost the weight.
However, it is important to remember your starting point. If you’ve not exercised for some time then you can’t start running a half-marathon. The trick to successfully changing eating habits and adding exercise is to change a little at a time.
Trying to do too much in one go is a recipe for failure of injury. Taking one small step at a time will still give you the results you want!
Choose a Workout Plan
You’ve got your food worked out, now it’s time to start exercising. Remember, start slowly to avoid injury. Your aim is to complete all the following exercises but you should do as much as you can to start with and build your endurance.
Cardio is the first thing most people think of when trying to lose weight. Completing 30 minutes of cardio 5 times a week will help you to burn calories and lose fat.
In essence, anything that makes you sweat while increasing your heart rate classifies as cardio.
This could be cycling, running, swimming, or playing sports like football, squash, or even badminton.
However, don’t forget it is relative to your current fitness level. If walking the dog briskly around the block elevates your heart rate and makes you sweat, that’s a good place to start.
Cardio helps you burn calories, improves your endurance, and helps ensure you have a healthy heart. But, you also need to be doing strength training.
I know, you’re looking to lose weight not create the body of a weightlifter!
In short, muscle cells burn more calories than fat cells, the greater your muscle mass the easier it will be to burn fat and look toned.
You should aim to have 3 strength training sessions a week, again you’ll need to start light and gradually increase the weights you’re using.
Here are some good exercises to start with.
- Barbell squats
- Weighted Lunges
- Dumbbell bench press
- Tricep Dips
- Farmers Walk
Your aim is to complete all of the above exercises 3 times a week. Each exercise should be done for 10-12 reps. Complete them as a circuit and take a 2-minute rest before repeating the circuit twice, creating 3 sets of 10-12 reps.
You should start with a lightweight that enables you to complete all the sets, 5 lb is fine. Add a little more each week to increase the difficulty and build your muscles.
You can check out this free workout for some more inspiration.
Before you exercise you should warm up, and warm down afterward. But, you should also consider doing a few flexibility exercises every day. These are often overlooked although they are essential for a healthy, pain-free body.
Try some basic yoga moves or palates.
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.
- 10 min cardio of your choice every other day.
- Complete the strength training exercises every other day, (ideally opposing days to the cardio). Start with a 5l b weight and see if you can hit 10 lbs by the end of 10 days. It’s okay just to do one set of each exercise.
- 20 min of cardio every other day.
- Strength training exercises every other day, continue increasing the weight, aim for 15 lbs at the end of this 10 day period. You should be aiming for 2 sets now.
- 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 3 sets if this means that you can’t increase the weight yet that’s fine.
- 30 minutes of cardio 4 days a week, ideally do 2 days, rest 1 day, then do another 2, with 2-day rest.
- Strength training 3 times a week, 3 sets should now be your norm and you can start increasing the weight according to your abilities.
- 30 minutes of cardio 5 days a week, try 3 days on, 1 off, 2 on and 1 more rest day.
- 3 sets of 10-12 strength training reps, keep trying to increase the weight you’re lifting. If you can do 3 sets of 10 reps you’re ready to increase your weight, even if this means doing 2 sets of 10 reps and 1 set of 3 reps.
- 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.
Most importantly, join FF30X and share your results to inspire others.
Pat Yourself on the Back
You’ve made it through 60 days and built habits that will last you a lifetime. It’s also likely that you’ll have made some new friends on the Fit Father Project.
It’s time to weigh yourself and take all the relevant measurements. Don’t forget that you may not have lost as much weight as you hoped but you’ll notice the difference in your waist measurement and even your biceps!
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose weight in 60 days.