Embarking on a 60-day diet plan can be a great way to kickstart a healthier lifestyle and reach your weight loss goals. This article provides a comprehensive guide to help you achieve sustainable weight loss and improve your overall well-being within 60 days. It emphasizes nutrient-dense eating, exercise, and consistent lifestyle changes.
Nutrient-Dense Eating: The Foundation of Your 60-Day Plan
Focusing on nutrient-dense foods is a cornerstone of this plan. Nutrient-dense eating means prioritizing foods rich in protein, fiber, vitamins, minerals, phytochemicals, and antioxidants relative to their calorie content. This approach supports weight loss without the feeling of deprivation often associated with restrictive diets. Examples of nutrient-dense foods include fresh fruits, vegetables, and whole grains.
The "Biggest Bang for Your Calorie Buck"
Nutrient-dense eating, or as some call it, "the biggest bang for your calorie buck," compares the quantity and quality of nutrients with the number of calories in a food item. By emphasizing nutrient-rich foods, you can increase the amount of food you eat while still managing your calorie intake. This helps promote satiety and makes it easier to stick with your meal plan.
Volume and Fullness: Key Factors in Satiety
Volume and fullness are important factors in satiety. As we start to digest food, our stomach gradually expands, sending a fullness message to the brain, reducing our desire to eat. This signal is more pronounced when we eat filling foods, usually unprocessed foods that contain fiber, protein, and fat.
Building Your Exercise Routine
Combining your new meal plan with a good exercise routine is essential for success. A balanced approach that focuses on improving cardiovascular health while boosting metabolism is ideal.
Read also: The Hoxsey Diet
Cardio and HIIT for Weight Loss
Turn up the cardio a few times a week and add high-intensity interval training (HIIT). Choose activities that work best for you, as you’re more likely to stick with something you enjoy doing.
- For beginners: Aim for about 30 minutes of cardio three times a week.
- For those who already exercise consistently: Aim for 50 to 60 minutes of cardio three to four times a week.
The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise per week. Even if you’re unable to meet this number, you’ll still benefit from any exercise you do.
Try to work in an HIIT workout one to two days per week. Interval training, which means alternating bursts of intense activity with intervals of lighter activity, can help jump-start weight loss and increase caloric burn.
Strength Training
Incorporate strength exercises 3-4 times a week to build muscle and increase metabolic rate. Strength training increases muscle mass, which sets your body up to burn more fat. Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle.
Sample One-Week Meal Plan
The following meal plan focuses on high fiber, nutrient-dense eating and does not require counting calories. Make sure to drink enough water and unsweetened drinks throughout the day.
Read also: Walnut Keto Guide
Day 1
- Breakfast: 1 cup whole grain, high fiber cereal, such as oatmeal, with 1 to 2 cups fruit of choice. Serve with 1 cup of unsweetened, low fat or fat free milk or dairy-free milk of choice.
- Lunch: One cup of quinoa tabbouleh salad, plus one apple and one piece of string cheese.
- Dinner: One serving of noodle-free pad thai.
- Snack (anytime): A quarter cup of trail mix or almonds.
Day 2
- Breakfast: Veggie-egg scramble, combine and fry two whole eggs scrambled with 1 cup chopped spinach, one large diced tomato, 1/2 cup mushrooms. Just before serving, mix in 1/4 cup shredded mozzarella cheese.
- Lunch: One cup quinoa tabbouleh (leftovers from yesterday) with 3 oz. of cooked, cubed chicken (or protein of choice).
- Dinner: One serving of polenta with roasted tomatoes and spinach.
- Snack (anytime): A half cup baby carrots with 1 tbsp. hummus.
Day 3
- Breakfast: Green smoothie, blend 1 cup almond milk or other milk, 1 cup de-stemmed kale leaves or baby spinach, one large ripe frozen banana, chopped into chunks, 1 tbsp. almond butter or peanut butter, 1 tbsp. chia seeds or ground flaxseed, a pinch of ground cinnamon, two to three ice cubes.
- Lunch: One serving of polenta with roasted tomatoes and spinach (leftovers from last night’s dinner).
- Dinner: One serving of spring vegetable lasagna.
- Snack (anytime): One apple with 1 tbsp. almond butter.
Day 4
- Breakfast: 1 cup whole grain, high fiber cereal with 2 cups fruit of choice. Serve with 1 cup of unsweetened low fat, fat-free, or dairy-free milk of choice.
- Lunch: Vegetarian Cobb salad, top 2 1/2 cups of lettuce with 1/3 cup garbanzo beans, half of a sliced cucumber, one small chopped tomato, quarter of an avocado, one hard-boiled egg, 1 1/2 tbsp. vinaigrette.
- Dinner: 3 oz. of cooked protein of choice, 1 to 2 cups cooked vegetables of choice, 1/2 cup cooked grain of choice, such as brown rice, quinoa, wild rice, or bulgur.
- Snack (anytime): One large grapefruit, halved and drizzled with 1 tbsp. honey, and 1/8 cup nuts or seeds.
Day 5
- Breakfast: Make 1 cup cooked oatmeal with 2 cups fruit of choice (try frozen fruit to cut down on costs; add when cooking the oatmeal). Serve with 1 cup of unsweetened low fat or nonfat or dairy-free milk of choice. OR Green smoothie, blend 1 cup almond milk or other milk, 1 cup de-stemmed kale leaves or baby spinach, one large ripe frozen banana, chopped into chunks, 1 tbsp. almond butter or peanut butter, 1 tbsp. chia seeds or ground flaxseed, a pinch of ground cinnamon, two to three ice cubes.
- Lunch: Hummus wrap, top one lavash (or whole grain wrap of choice) with 1/4 cup hummus, 1 cup spinach leaves, 1/2 cup red pepper strips, 1/2 cup cucumber strips, 1/4 cup carrot strips. Roll up and enjoy!
- Dinner: 3 oz. cooked protein of choice, 1 to 2 cups cooked vegetables of choice, 1/2 cup cooked grain of choice.
- Snack (anytime): One whole foods-based breakfast bar.
Day 6
- Breakfast: Veggie-egg scramble, combine and fry two whole eggs scrambled with 1 cup chopped spinach, one large diced tomato, 1/2 cup mushrooms. Just before serving, mix in 1/4 cup shredded mozzarella cheese.
- Lunch: Smoked turkey and white bean salad, top 2 1/2 cups of lettuce with 3 oz. of smoked turkey breast, half of a sliced cucumber, 1/4 cup canned, drained white beans, one small sliced pear, 10 seedless red grapes, 1 1/2 tbsp. chopped roasted walnuts, 1 1/2 tbsp. vinaigrette.
- Dinner: One serving of rainbow soba noodles with peanut sauce (about 2 cups).
- Snack (anytime): 1/2 cup steamed edamame in pods (remove the pods before eating).
Day 7
- Breakfast: Make 1 cup cooked oatmeal with 1 to 2 cups fruit of choice (try frozen fruit to cut down on costs and add when cooking the oatmeal). Serve with 1 cup of unsweetened low fat or nonfat milk or dairy-free milk of choice, and 1/8 cup of nuts or seeds or protein/healthy fat of choice.
- Lunch: Lunch out! Opt for a restaurant that provides nutritious whole foods. For instance, a burrito salad bowl with black beans, fajita-style vegetables, guacamole, roasted corn-chile salsa, and tomato salsa.
- Dinner: One serving of four-ingredient creamy vodka steak pasta.
- Snack (anytime): One container (about 6 oz.) of plain, unsweetened yogurt with 1/2 to 1 cup of berries mixed in with 1/2 tbsp. of honey.
Setting Realistic Goals
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. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues. It’s essential to prioritize health over speed.
Monitoring Your Progress
To be successful, you need to know your starting point and be aware that you can lose fat without losing weight. 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. 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.
Essential Nutrition Information
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.
Focus on Balanced Meals
Try the perfect plate approach, which encourages you to make every plate ½ vegetables, ¼ carbs, and ¼ protein.
Read also: Weight Loss with Low-FODMAP
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. 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, and you’ll notice the difference in your waistline.
Workout Plan
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
Completing 30 minutes of cardio five 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.
Strength Training Exercises
- Barbell squats
- Weighted lunges
- Dumbbell bench press
- Tricep dips
- Pull-ups
- Push-ups
- Deadlift
- Farmers walk
- Planks
Your aim is to complete all of the above exercises three 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 three 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.
Incorporate Supplements
Hydroxycut Supplements can improve weight loss, energy, and performance when used alongside a proper diet and training program. Hydroxycut contains green coffee extract, which is linked to weight loss. The best times to take Hydroxycut are 30-60 minutes before your two main meals of the day-for example, breakfast and lunch.
Daily Habits for Success
- Calorie Deficit: Aim to consume 500-1,000 fewer calories than your daily maintenance level.
- Hydration: Drink plenty of water-about 8-10 glasses a day.
- Consistency and Patience: Stick to your plan consistently and be patient with the process.
- Sleep: Try to get 7-9 hours of sleep each night to support muscle recovery, hormone regulation, and weight loss.
- Flexibility: Include dynamic stretches before workouts and foam rolling after to improve flexibility, reduce soreness, and prevent injuries.
- Mindset: Set small, achievable goals, celebrate progress, and remind yourself why you started.
- Track Progress: Use weekly progress photos, strength levels, and body measurements to observe changes.
A Sample 60-Day Workout Plan
To help you get started and achieve your goal of how to lose weight in 60 days, adopt the following approach:
- Days 1-10: 10 minutes cardio of your choice every other day. Complete the strength training exercises every other day, (ideally opposing days to the cardio). Start with a 5 lb weight and see if you can hit 10 lbs by the end of 10 days. It’s OK just to do one set of each exercise.
- Days 11-20: 20 minutes of cardio every other day. Strength training exercises every other day. Continue increasing the weight and aim for 15 lbs at the end of this 10 day period. You should be aiming for two sets now.
- Days 21-30: 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 three sets. If this means that you can’t increase the weight yet that’s fine.
- Days 31-40: 30 minutes of cardio 4 days a week. Ideally, do two days, rest one day, then do another two, with two days rest. Strength training three times a week. Three sets should now be your norm, and you can start increasing the weight according to your abilities.
- Days 41-50: 30 minutes of cardio five days a week. Try three days on, one off, two on, and one more rest day. Three sets of 10-12 strength training reps, and keep trying to increase the weight you’re lifting. If you can do three sets of 10 reps, you’re ready to increase your weight, even if this means doing two sets of 10 reps and one set of 3 reps.
- Days 51-60: 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.
Pat Yourself on the Back
You’ve made it through 60 days and built habits that will last you a lifetime. 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! Don’t forget to reward yourself for your impressive efforts and results!