Weight loss has always been an issue but it’s not impossible to achieve your weight goals through consistency and determination. To succeed in losing weight , You must know how to lose weight in a healthy way. You also need to customize your weight-loss plan to correspond with your goals and also cost you less since eating healthy can be quite expensive.The idea is to make sure you lose the weight and maintain keeping it off .

Your focus needs to be on gradual weight loss; otherwise, you’ll regain that weight after the 60 Days. Below are some few tips that will help you lose weight but also to keep it off for longer. Adapt your lifestyle into this and you get to keep your dream body for longer.

1. Customize Your Plan Based On Your Specific Situation

In reality, the 60 day weight loss challenge isn’t as simple as burning 500 – 1,000 calories/ day. There are many other factors that will need to come into play to help you achieve your weight loss goals.

Various physiological, physical, and environmental factors can influence the amount of effort you need and the calories you burn. Such factors include:

• Your metabolic rate: If you have a lower resting/ workout metabolic rate, you’ll burn fewer calories than someone with a higher metabolic rate doing the same workout
• Body fat: Muscles burn more calories than fat.
• Age: Young people tend to burn more calories than older people.
• Sex: Males have a higher calorie-burn-rate than females.
• High altitude environments: You’ll have a higher metabolic rate at higher altitudes.
• Post-workout calorie burn: Also called excess post-exercise oxygen consumption (EPOC). This is more likely to occur after intense workouts

 

2. Aerobics exercise.

• 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 (2).
• Various other aerobic exercises include: swimming, biking, hiking, low-impact dance classes, kick-boxing, and cardio machines (elliptical, rower, stair-climber…).

 

 

3. Sleep Enough

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.

Therefore, follow these general recommendations for sleep duration, based on your age:

• 5-12 years old: 10 – 11 hours per night
• Adolescents: 8.5 – 9.25 hours per night
• Adults: 7 – 8 hours per night

 

4. Have a Sustainable diet

For long-term results, follow a diet that you can continue with after the challenge. This is because you can only sustain your weight-loss goals through a realistic lifestyle, rather than following a fad diet

The main thing to remember is to eat a diet that matches your daily calorie needs.

For Males

These are some of the estimated calorie needs based on age and activity level:

• 17 years old – 2,400 calories (sedentary), 2,800 calories (moderately active), and 3,200 calories (active)
• 18 years old – 2,400 calories (sedentary), 2,800 calories (moderately active), and 3,200 calories (active)
• 36-40 years old – 2,400 calories (sedentary), 2,600 calories (moderately active), and 2,800 calories (active)
• 41-45 years old – 2,200 calories (sedentary), 2,600 calories (moderately active), and 2,800 calories (active)
• 61-65 years old – 2,000 calories (sedentary), 2,400 calories (moderately active), and 2,600 calories (active)
• 66-70 years old – 2,000 calories (sedentary), 2,200 calories (moderately
• active), and 2,600 calories (active)

 

 

 

 

For Females

 

For females, these are some of the estimated calorie needs based on age and activity level:

• 17 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,400 calories (active)
• 18 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,400 calories (active)
• 36-40 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,200 calories (active)
• 41-45 years old – 1,800 calories (sedentary), 2,000 calories (moderately active), and 2,200 calories (active)
• 61-65 years old – 1,600 calories (sedentary), 1,800 calories (moderately active), and 2,000 calories (active)
• 66-70 years old – 1,600 calories (sedentary), 1,800 calories (moderately active), and 2,000 calories (active)

However, remember that different food groups provide different amounts of energy, as indicated here

• fat: 9 calories per gram
• alcohol: 7 calories per gram
• carbohydrates: 4 calories per gram
• proteins: 4 calories per gram

5. 
   Avoid Dieting Mistakes

Some seemingly simple mistakes can ruin this 60 day weight loss challenge.

• Skipping meals is one such mistake- it seems counterintuitive, but skipping meals will make you add on more weight. This is especially so when skipping breakfast .Therefore, aim for at least three meals in a day.
• Failing to consider the calories in beverage

When you drink beverages, you need to compensate for the liquid calories by eating less. If not, you’ll gain more weight.,

• Eating mindlessly is the third mistake to avoid- You can consume a lot of calories through “eating amnesia” This is mindlessly putting hand to mouth, like eating from a box in front of the television and Instead, you should choose small portions while eating slowly and mindfully.

There you have it, go ahead and try it and enjoy your new way of living., we support you.