You can safely shed up to 17 pounds in 60 days and keep the weight off for good, according to the Centers for Disease Control and Prevention. Boosting your protein intake and hitting the gym regularly will help you achieve your weight-loss goals. Weigh yourself weekly to make sure you’re losing 1 to 2 pounds each week during your 60-day, weight-loss program.
Calorie Reduction
Calorie reduction is almost a guarantee you’ll shed pounds in 60 days. Women who are regular exercisers generally need 1,200 to 1,600 calories daily for effective weight loss, notes the National Heart, Lung and Blood Institute. Or, you can simply reduce your current intake by 500 to 1,000 calories daily, notes the CDC.
Protein Needs
Boosting your protein helps increase satiety, according to a review published in 2008 in the “American Journal of Clinical Nutrition.” Therefore, protein-rich foods can help control your calorie intake to peel away pounds. Protein also helps maintain your muscle mass during weight loss, note authors of a 2010 review published in “Medicine and Science in sports and Exercise.” Authors of this review suggest getting 35 percent of your calories from protein, or 105 to 140 grams of protein daily, when consuming 1,200- to 1,600-calorie weight-loss diets.
Protein in Foods
It’s fairly easy to eat more protein because protein is abundant in so many foods. Examples include seafood, egg whites, poultry, soy-based foods, low-fat dairy foods, legumes, seitan, nuts, seeds, soy butter and nut butters. For example, MayoClinic.com reports 1 cup of cottage cheese contains 28 grams of protein, 3 ounces of fish provide 17 grams, one-half cup of lentils contains 9 grams and 1 cup of milk provides about 8 grams of protein. Three ounces of chicken breast are loaded with about 27 grams of protein, reports the Academy of Nutrition and Dietetics.
Exercise Recommendations
Exercising regularly is one of the best ways women can ditch love handles and achieve a trim, toned figure in 60 days. A 2009 review published in “The Ochsner Journal” suggests getting 250 to 300 minutes of exercise weekly for effective weight loss, or 50 to 60 minutes a day, five days a week. Choose from a variety of cardiovascular workouts, such as walking, swimming, biking, jogging, rowing and using an elliptical machine. Add resistance-training exercises, such as weightlifting, to your program to help tighten and tone problem areas.
References
- Centers for Disease Control and Prevention: Losing Weight
- National Heart, Lung and Blood Institute: How are Overweight and Obesity Treated?
- American Journal of Clinical Nutrition: Protein, Weight Management and Satiety
- Medicine and Science in Sports and Exercise: Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes
- Mayoclinic.com: Pregnancy Diet: Focus on These Essential Nutrients
- Academy of Nutrition and Dietetics: Strength Building and Muscle Mass
- Ochsner Journal: Exercise Aspects of Obesity Treatment
Writer Bio
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.