Whether you want to lose weight for a special occasion or simply improve your overall health, weight loss is a common goal. To set a realistic goal, an individual must know what a healthy weight loss rate is. But how to lose 60 kg in 2 months? Is it possible?
Yes, it is possible. If you want to see results fast in 2 months, then you must follow a proper diet of 100% whole foods, low carbs, and green vegetables, but strict no to processed foods. You can even involve regular exercise, weight training, and HIIT (high-intensity interval training).
However, you should also take care of your calories. Thus, your calorie expenditure is composed of the following three major components:
- Resting Metabolic Rate (RMR): This is the number of calories the human body needs to maintain normal functions, for example, breathing and pumping blood.
- Thermic Effect Of Food (TEF): TEF refers to the calories used to digest, absorb, and metabolize the consumed food.
- Thermic Effect Of Activity (TEA): These calories you use during exercise. Also, it is included in non-exercise activity thermogenesis (NEAT), which accounts for the calories used for activities like yard work and fidgeting.
Please Note: If the number of calories an individual is consuming is equal to the number of calories they burn, it helps the individual maintain their body weight.
How To Lose 6 Kgs In 2 Months
Here, let’s share a few tips to learn a diet plan 60 kg in 2 months:
1. Include Lean Protein In Diet
Protein is an important nutrient, especially for weight loss. The presence of protein in the human body helps you support your metabolism and rebuild your muscle tissues. So, try to include ¼ of lean protein on your plate.
- Make sure you are getting enough protein. Try to figure out how much your body needs. So, aim to consume around 1.2 to 1.6 grams of protein per kilogram of body weight per day. Spread your protein throughout the day by consuming 25–30 gms of protein per meal.
- Stick to your lean protein, as these foods also contain fewer calories. Lean protein foods include skinless poultry, seafood, legumes, cottage cheese, lentils, seeds, etc.
2. Build Your Meals Or Snacks With Fruits And Veggies
Consuming green vegetables helps you lose weight because these vegetables have low calories but are very filling. Additionally, fruits and vegetables are fully packed with nutrients and fiber. Always fill half of your plate with fruits and veggies during meal times and snacks.
If you are measuring out serving size then always include 1-2 servings of fruits or vegetables per meal.
3. Consume 100% Whole Grains And Avoid Processed Grains.
Good whole-grain choices include oats, buckwheat, brown rice, etc. Using 100% whole grains is more nutritious compared to processed or refined grains.
- 100% whole grains are less processed and are typically considered in fiber rich foods, protein, and other beneficial nutrients. Moreover, processed grains also contain less nutrition.
- Keep your grain intake to a minimum. There has been some research showing that lower-carb diets or those that limit grains result in faster weight loss than low-calorie diets alone.
- On the other hand, stick to the appropriate servings of grains. So, measure out about 28 g (1 oz) of grains like cooked oats or quinoa when you choose to eat them.
4. Control Hunger By Staying Hydrated
When you are thirsty, you might think this is a hunger signal. So, to stay hydrated, drink at least 2–3 liters of water daily, but if you are a woman, then at least drink 4 liters per day. Drinking enough water is good for your health and also supports weight loss.
Moreover, filling up water can help decrease hunger throughout the day, which can help decrease snacking or nibbling on extra calories.
5. Count Your Calories
An individual must consume fewer calories in order to lose weight. Try to follow a proper weight loss diet plan customized by expert dietitians. You must aim to cut 500–750 calories per day from your diet this will help you shed kilos.
- If you combine diet and exercise, you can lose 1.3 kg per week.
- Consult your dietitians to find out the minimum number of calories you need to consume every day to protect your health.
- Generally, an individual should not consume less than 1200 calorie diet daily. As you may not get enough nutrients. However, always keep in mind that you should track your calories, so that you may not consume more than you think.
Is Exercise Effective During Weight Loss?
Sometimes people ask how many calories we can burn with different exercises. So, here we are sharing a quick guide on how many calories different exercises burn with how much time.
Please Note: These are the general figures and the actual no of calories burned depends on a variety of factors such as weight, fitness level, age, and the intensity of your workout.
| Exercise | Calories Burned |
| Jogging/Running | 372 – 700 calories per hour |
| Skipping Rope | 500-1300 calories per hour depending on your weight |
| Planking | Between 2-5 calories per minute (120-300 calories per hour) |
| Mountain Climbers Planks | 650 – 700 calories per hour |
| Pull-ups | 1 calorie per pull up |
| Push-ups | About 171 calories within 15 minutes (around 343 calories in 30 minutes) |
| Squats | 19-44 calories every 5 minutes (100-222 calories every 25 minutes) |
| Lunges | 90 calories per 15 minutes |
| Yoga | Between 180 and 460 calories per session (highly dependent on the type, intensity, and duration of the session) |
Factors Affecting On How To Lose 60 Kg In 2 Months
There are several factors that affect the rate at which you lose weight. Many of them are out of your control.
- Gender
The human body’s fat-to-muscle ratio mainly affects your ability to lose weight. Women, compared to men, have a greater fat-to-muscle ratio. They have a 5–10% lower RMR than men of the same height.
All this means that women generally burn 5–10% fewer calories at rest than men. However, men tend to lose weight quicker than women following a diet equal in calories.
- Age
One of the major bodily changes that occur with aging is an alteration in the human body’s composition. This is when fat mass increases and muscle mass decreases.
This change, along with other factors, for example, the declining calorie needs of your major organs, contributes to a lower RMR. Moreover, adults over age 70 can have RMRs that are 20–25% lower than those of younger adults.
- Calorie Deficit
While losing weight, you must create a negative calorie balance. This will determine how quickly you lose weight. But also, make sure not to make your calorie deficit too large. Doing so is not only unsustainable but also puts you at risk for nutrient deficiencies.
- Sleep
Sound sleep and weight loss go hand in hand. Also, it tends to be an overlooked but crucial component of weight loss. Chronic sleep loss hinders the weight loss journey and the speed at which you shed kilos.
Did you know just one night of sleep deprivation has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips?
However, consequently, chronic sleep deprivation is majorly linked to type 2 diabetes, obesity, heart disease, and certain cancers.
How To Lose 60 Kg In 2 Months Meal Plan?
So, we are sharing how to lose 60 kg in 2 months diet chart with you. Following this diet chart will help you shed kilos.
Morning (post-workout): Protein shake (homemade)
Breakfast: A slice of brown bread + oats in milk + fruit salad + sprouts, + a bowl of muesli or poha
Lunch: A bowl of dal + a small serving of brown rice OR a bowl of salad
Dinner: A bowl of soup/ fiber-rich fruits, veggies, or beans
Please Note: This is just a meal sample. If you want a customized and full weight loss diet plan containing eight proper meals, then contact our experts today.
Moreover, if you are following a very low-calorie diet for long periods of time and not getting effective results, then consult your dietitians for proper guidance.
Also, to increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health, or work with a registered dietitian.
A Word From Fitelo On “How To Lose 60 Kg In 2 Months”
Did you know weight loss only occurs when you consume fewer calories than you burn?
There are many factors that affect the weight loss rate, including human gender, age, starting weight, sleep, and the extent of the calorie deficit.
If you are aiming to lose a few kilos per week, this is a safe and sustainable way to reach your goals.
Weight Loss Transformation Of One Of Fitelo’s Clients – Palak
Today we have a story to tell you of Palak’s weight loss transformation. She lost 11.5 Kg and overcome her PCOS issues with our customized diet plan. So, without a delay, let’s read more about her experience with Fitelo.
The Surprising Impact Of Meal Timing On Weight Loss
Did you know that the timing of your meals can indeed impact your weight loss 60 kg in 2 months? Yes, it is true. So, let’s find out the scientific reason behind this by watching this informative video.
Fun Fact
Have you ever tried Papaya for weight loss? What if we tell you, this is the most natural as well as cheapest product that will help you get slimmer in the most healthy way?
Frequently Asked Questions
How To Lose 60 kg In 2 Months?
- Drink more water.
- Reduce temptation.
- Eat foods that suppress appetite.
- Portion size.
- Avoid skipping meals.
- Avoid drinking unhealthy drinks.
- Make your exercises enjoyable.
How Many Kg Can You Lose In 2 Months?
As per experts, losing around 0.5 kilos of weight in a week is ideal, which makes it two kilos in a month. To do so, consume a calorie deficit diet along with regular exercise and healthy eating. Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy.
How Often Should One Work Out To See Results?
Work out regularly to get in good shape. It is advisable to work out at least 2-3 times a week rather than once in a while.
How To Lose 60 kg In 2 Months Diet Plan?
- Determine Your Caloric Needs.
- Focus on Whole Foods.
- Cut Back on Sugar and Processed Foods.
- Incorporate Cardiovascular Exercise.
- Strength Train.
- Stay Hydrated.
- Get Enough Sleep.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well as Enjoy a long happy life.
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