How To Lose Weight in 60 Days-tips and tricks
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.
That might not be feasible given your current diet and exercise routine, but if you eat healthy foods, exercise on a regular basis and take care of yourself, your body will start to drop the extra weight. Here are simple steps to help you get started in the journey of 60 day weight loss challenges.
Here are How to Do a 60 Day Weight Loss Challenge
Now that you we went to go into the recommended suggestions eating for 60 day challenge weight loss programs, we believe you’re ready to evaluate the guidelines for applying it in real life.
One key rule is that your program should involve both a workout and diet plan.
That’s because you need to watch the amount of calories you consume through a good diet, and burn off excess calories with a good workout. Therefore, follow these guidelines for your workout and diet plan.
Important Nutrition Information
Firstly 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?
Eat balanced diet
The first step is to focus on balanced meals. Try the perfect plate approach which encourages you to make every plate half vegetables, half carbs, and half protein.
Think, eat and live healthy protein
Throughout your day, each meal or snack should focus on protein. Protein keeps you fuller for longer, lessening cravings and regulating blood sugar levels.
Aim to fill a third of your plate with protein based foods, such as lean meat, fish such as salmon, tuna, prawns or white fish or veggie options such as chick peas, beans, lentils, tofu and tempeh and then, make sure the rest of the meal is as close to natural ingredients as possible.
‘Remember, eating more plant-based foods keeps our fibre levels up and that helps keep us regular,’ explains Hay. This encourages blood sugar regulation (less cravings) and regularity. If your bowel transit is too long (he means if you go for longer than one day without doing a poo), this could hamper with your weight loss efforts, says Hay.
A healthy gut is paramount to having a balanced system without it all body other systems can suffer. CHECK UP BEST FOODS WITH HIGEST PROTEIN
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, whole grain pasta, dried lentils, or quinoa/other whole grains. Of course, vegetables and fruit are fairly easy, just choose the fresh ones not pre-packed.
Fill your plate according to the perfect plate approach. You’ll still enjoy your food, and you will notice the difference in your waistline.
Choose the right and easy way and stick to lose weight
Having discovered how to lose weight in 60 days, you’ll want to get stuck straight in. This is good
The -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 for Weight Loss
The right type of workouts will help you burn enough calories every-day.
Here are the right types of workouts to consideron How To Lose Weight in 60 Days. 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.
After a few weeks on your new routine, you might start to plateau or feel your workouts getting easier. Once that happens, it’s time to take it to the next level. Start jogging or running instead of walking. It’s one of the most accessible ways to burn calories and elevate your heart rate. If you hate jogging, substitute it with a cardio activity that will elevate your heart rate. Or if you’re looking for even more, try a HIIT (high-intensity interval training) workout.
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, improve 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.
This is best exercise ever I personally do this often leg day staple is a great way to work your entire body, hammering leg strength and building a solid midsection. It would also burn more calories than you think, and ramp up your metabolism way more than. Squatting is best bell fat burn because of the nature of doing it.
This functional exercise is perfect for working the entire body with a movement we often do every day – getting up and down from the floor. This move will help build mobility, flexibility and stability all at the same time. Holding a weight overhead makes it even harder, so start with no weight at first until you get a feel for the move. You’ll also want a soft, padded surface for this exercise and you may want to keep a chair nearby if you need help getting up and down. Try to work your way up to doing the move without using your arms.
Hold a light/medium weight in the right hand, arm straight up over head.
Step back with the right foot into a lunge, taking the knee all the way to the floor.
Take the left leg back, knee to the floor while still holding the weight up. You should now be kneeling with the right hand up in the air.
Dumbbell bench press
Build explosive power and burn fat with another multi-joint dumbbell movement. This exercise challenges you to nail triple extension (extension and straightening at the hip, knee, and ankle) in one fluid motion. Start with light weight first to master the three steps of the exercise and always focus on keeping your core engage to burn down that bell fat fast.
This exercise targets: quads, hamstrings, glutes, legs, lower back, abs Boost your explosive power potential with this bodyweight workout, which combines box jumps and squats. Perform these steps:
Stand with your feet shoulder-width apart
Assume the regular squat position, Jump up in explosive fashion
Upon landing, lower carefully back into the squat position
Start with: 3 sets of 5 reps per leg.
This exercise focus and targets: core, quads, glutes, traps, hamstrings, hip flexor. While still effective without equipment, this bodyweight workout yields maximum results when you bring in a medicine ball. Either way, perform these steps (while inhaling and exhaling carefully):
Stand with your feet shoulder-width apart and knees slightly bent
Raise your arms (or a medicine ball) above your head, keeping them centered between the shoulder joints, Exhale as you step forward into a deep lunge
Drive your forward heel into the ground, Return to the starting position
Perform 10 reps before switching legs
Start with: 3 sets of 10 reps per leg
A timeless classic if there ever was one, the mighty push-up is also quite effortless to execute. On the off-chance that this is your first day in the civilised world, here’s how to perform one
Get on all fours and prop yourself up on your hands, keeping them just outside of shoulder-width apart, Straighten your arms and legs
Lower your body until your chest nearly touches the floor, Hold for a moment
This is another leg day favorite, and another move that’s going to push your whole body. That means you’ll be building muscle mass and simultaneously be ramping up your metabolism, two of the things you need to do to help burn that stubborn belly fat.
The plank is a tough one and a bit confusing because you be going from standing to a plank position with a few rows in there as well. This compound move works multiple muscles, including the legs, abs and back. You’ll have to work to figure this one out, so take care with this move and start with no weight or light weights as you’re perfecting your form.
Hold weights in each hand and turn to the left, lunging forward with the left leg (right leg is straight) while taking the weight in the right hand down to the floor. You should be in a runner’s lunge with the left arm pulled up into a row.
Put the left hand down (still holding the weight) as you take the left leg back into a plank.
Pull the left weight up into a row while stepping forward with the right leg.
Stand up and turn to face the back of the room.
Repeat the series.
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.
Aerobic exercises are quite effective in helping you lose weight.
One study examined the weight-loss effect of walking and jogging. The results showed significant weight-loss benefits for both men and women
Various other aerobic exercises include: swimming, biking, hiking, low-impact dance classes, kick-boxing, and cardio machines (elliptical, rower, stair-climber…
Muscles Building Exercises
You’re probably thinking that weight training offers no benefit in the 60 day weight loss challenge. That’s completely wrong.
An interesting thing about weight training exercises is they activate hormonal responses that enhance body-fat burning. A study by the University of North Texas revealed a significant increase in such beneficial hormones as growth hormone and testosterone.
Increased muscle mass also enhances your basal metabolic rate (BMR) this helps you burn more fat even while resting.
Have Enough Sleep
Sufficient rest is a critical part in working out, since your muscles need time to recover.Getting enough sleep, in particular, will play a crucial role in the 60 day weight loss challenge. This is based on scientific research which shows that sufficient sleep boosts your health and helps keep your weight in check.
How To Lose Weight in 60 Days tips and tricks
Your aim is to complete all of the above exercises 3 times a week. Each exercise should be done for 10- 15 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 light exercises that enables you to complete all the other sets.
Add a little more each week to increase the difficulty and build your muscles and still lose weight.