{"id":8336,"date":"2020-08-12T19:00:33","date_gmt":"2020-08-12T19:00:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8336"},"modified":"2025-10-29T21:03:57","modified_gmt":"2025-10-29T21:03:57","slug":"60-day-weight-loss-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/","title":{"rendered":"60 Day Weight Loss Challenge For A Dramatic Body Transformation"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#How_to_Lose_Weight_in_60_Days\" >How to Lose Weight in 60 Days<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Healthy_Weight_Loss\" >Healthy Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Customize_Your_Plan_Based_on_Your_Specific_Situation\" >Customize Your Plan Based on Your Specific Situation<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Your_metabolic_rate\" >Your metabolic rate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Body_fat\" >Body fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#High_altitude_environments\" >High altitude environments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Post-workout_calorie_burn\" >Post-workout calorie burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Sex\" >Sex<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#How_Much_Weight_Can_Be_Lost_on_a_60-Day_Weight_Loss_Challenge\" >How Much Weight Can Be Lost on a 60-Day Weight Loss Challenge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#How_to_Do_a_60-Day_Weight_Loss_Challenge\" >How to Do a 60-Day Weight Loss Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#How_to_Do_Your_Workouts_for_60-Day_Weight_Loss\" >How to Do Your Workouts for 60-Day Weight Loss<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Aerobic_Exercise\" >Aerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Muscle-Building_Exercises\" >Muscle-Building Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Sleep_Long_Enough\" >Sleep Long Enough<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Exercises_to_Do_on_a_60-Day_Weight_Loss_Challenge\" >Exercises to Do on a 60-Day Weight Loss Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#How_to_Plan_Your_Diet_for_a_60-Day_Weight_Loss_Challenge\" >How to Plan Your Diet for a 60-Day Weight Loss Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Consider_All_Factors_Beyond_Weight_Loss\" >Consider All Factors Beyond Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Eat_a_Sustainable_Diet\" >Eat a Sustainable Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Avoid_Dieting_Mistakes\" >Avoid Dieting Mistakes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Foods_to_Eat_or_Avoid_on_a_60-Day_Weight_Loss_Challenge\" >Foods to Eat or Avoid on a 60-Day Weight Loss Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#60-Day_Weight_Loss_Challenge_Plan\" >60-Day Weight Loss Challenge Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#60-Day_Weight_Loss_Challenge_Meal_Plan\" >60-Day Weight Loss Challenge Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#60-Day_Weight_Loss_Challenge_Workout_Plan\" >60-Day Weight Loss Challenge Workout Plan<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_3\" >Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_4\" >Week 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_5\" >Week 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_6\" >Week 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_7\" >Week 7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_8\" >Week 8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Week_9\" >Week 9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#How_to_Lose_5lbs_in_7_Days\" >How to Lose 5lbs in 7 Days<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Dietary_Changes\" >Dietary Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Exercise_Routine\" >Exercise Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Lifestyle_Adjustments\" >Lifestyle Adjustments<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#What_is_the_303030_rule_for_weight_loss\" >What is the 30\/30\/30 rule for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Is_losing_4lbs_a_week_healthy\" >Is losing 4lbs a week healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#Can_I_lose_10lbs_in_a_month\" >Can I lose 10lbs in a month?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019re struggling to lose weight, the 60-day weight loss challenge<\/span> <span style=\"font-weight: 400;\">may be just the solution you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What makes it so special?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, some research has suggested that the average duration for a new habit to become automatic is around 66 days (although it can be shorter or longer for different people) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6378489\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, sticking to this 60-day weight loss challenge<\/span> <span style=\"font-weight: 400;\">might transform your entire lifestyle for the long term.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide provides just about everything you need for the challenge, including:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instructions on how to lose weight in a healthy way.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to work out effectively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to set up a healthy diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A balanced weight loss meal plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An effective weight loss workout plan.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Let\u2019s get started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Weight_in_60_Days\"><\/span><b>How to Lose Weight in 60 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To succeed with the 60-day weight loss challenge, you must know how to lose weight in a healthy way. You also need to know how to customize your weight-loss plan to your specific situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these guidelines to do it right.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Weight_Loss\"><\/span><b>Healthy Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your goal shouldn\u2019t be to lose weight fast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, you should focus on gradual weight loss; otherwise, you\u2019ll be likely to regain that weight after the challenge. You should aim to lose approximately 1 to 2 pounds per week (0.5 to 1 kg), which will help you keep the weight off even after the challenge (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That means that in 60 days, you may lose around 8.5-17 pounds (- 8.5 kilograms).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how many calories should you burn in order to lose 1-2 pounds per week? Well, you\u2019ll need to burn 500-1,000 calories more than the calories you consume every day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-Walking-1-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Customize_Your_Plan_Based_on_Your_Specific_Situation\"><\/span><b>Customize Your Plan Based on Your Specific Situation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In reality, the 60-day weight loss challenge isn\u2019t as simple as burning 500-1,000 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So many other factors come into play.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Various physiological, physical, and environmental factors can influence the amount of effort you need and the calories you burn. Such factors include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Your_metabolic_rate\"><\/span><b>Your metabolic rate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you have a lower metabolic rate, you\u2019ll burn fewer calories than someone with a higher metabolic rate who does the activities (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/metabolism\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Body_fat\"><\/span><b>Body fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Muscles burn more calories than fat when at rest (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/metabolism\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Age\"><\/span><b>Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Young people tend to burn more calories than older people (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/metabolism\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"High_altitude_environments\"><\/span><b>High altitude environments<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You may have a higher metabolic rate at higher altitudes.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Post-workout_calorie_burn\"><\/span><b>Post-workout calorie burn<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is also called excess post-exercise oxygen consumption (EPOC) and is more likely to occur after intense workouts (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sex\"><\/span><b>Sex<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Males tend to have a higher calorie burn rate than females (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4535334\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To discover <\/span><a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-women\/\">weight loss tips for women<\/a><span style=\"font-weight: 400;\">, check out our guide curated to help females lose weight and keep it off.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-running-6.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_Be_Lost_on_a_60-Day_Weight_Loss_Challenge\"><\/span><b>How Much Weight Can Be Lost on a 60-Day Weight Loss Challenge?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention (CDC) recommends losing weight at a safe and sustainable rate of 1-2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This means that in a 60-day weight loss challenge, it may be possible to lose 8-17 pounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the amount of weight an individual can lose on a 60-day weight loss challenge is dependent on several factors such as their starting weight, body composition, diet and exercise habits, and overall health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_60-Day_Weight_Loss_Challenge\"><\/span><b>How to Do a 60-Day Weight Loss Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the recommended suggestions for 60-day challenge weight loss programs, you\u2019re ready to evaluate the guidelines for applying them in real life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One key rule is that your program should involve both a workout and diet plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s because you need to reduce the amount of calories you consume through a balanced diet and burn off excess calories with a good workout. Therefore, you should follow these guidelines for your workout and diet plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Your_Workouts_for_60-Day_Weight_Loss\"><\/span><b>How to Do Your Workouts for 60-Day Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The right type of workout will help you burn more calories every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the right types of workout to consider:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aerobic_Exercise\"><\/span><b>Aerobic Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Aerobic exercises are quite effective in helping you lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study examined the weight-loss effect of walking and jogging. The results showed significant weight-loss benefits for both men and women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Various other aerobic exercises include swimming, biking, hiking, low-impact dance classes, kickboxing, and cardio machines (elliptical, rower, stair-climber).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"alignleft\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-7-1.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle-Building_Exercises\"><\/span><b>Muscle-Building Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You\u2019re probably thinking that weight training offers no benefit in the 60-day weight loss challenge, but that\u2019s completely wrong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An interesting thing about weight training exercises is they activate hormonal responses that enhance body fat-burning. A small older study by the University of North Texas revealed a significant increase in growth hormone and testosterone with kettlebell training in resistance-trained men (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2014\/10000\/the_acute_hormonal_response_to_the_kettlebell.13.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increased muscle mass also enhances your basal metabolic rate (BMR) (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/strength-training-for-fitness-and-weight-loss\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This helps you burn more fat even while resting.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sleep_Long_Enough\"><\/span><b>Sleep Long Enough<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sufficient rest is an essential part of working out as your muscles need time to recover (<\/span><a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In particular, getting enough sleep will play a crucial role in the 60-day weight loss challenge. This is based on scientific research that shows how sufficient sleep supports your health and helps keep your weight in check (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adults need 7-9 hours of quality sleep per night (<\/span><a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/how-much\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_to_Do_on_a_60-Day_Weight_Loss_Challenge\"><\/span><b>Exercises to Do on a 60-Day Weight Loss Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Different workouts burn different amounts of calories, so you may need to work out longer with a low-calorie-burn workout than a high-calorie-burn workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a useful estimation of the calories burned by a 155-pound (70 kg) person during various physical activities (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light gardening\/ yard work:<\/b><span style=\"font-weight: 400;\"> 162 calories\/ 30 minutes or 324 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy yard work (chopping wood): <\/b><span style=\"font-weight: 400;\">216 calories\/ 30 minutes or 432 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dancing:<\/b><span style=\"font-weight: 400;\"> 198 calories\/ 30 minutes or 396 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicycling (12-13.9 mph):<\/b><span style=\"font-weight: 400;\"> 288 calories\/ 30 minutes or 576 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicycling (14-15.9 mph): <\/b><span style=\"font-weight: 400;\">300 calories\/ 30 minutes or 600 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking (3.5 mph): <\/b><span style=\"font-weight: 400;\">133 calories\/ 30 minutes or 266 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking (4 mph): <\/b><span style=\"font-weight: 400;\">175 calories\/ 30 minutes or 350 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hiking:<\/b><span style=\"font-weight: 400;\"> 216 calories\/ 30 minutes or 432 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Running\/ jogging (5 mph): <\/b><span style=\"font-weight: 400;\">288 calories\/ 30 minutes or 576 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight training (light workout): <\/b><span style=\"font-weight: 400;\">108 calories\/ 30 minutes or 216 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight lifting (vigorous): <\/b><span style=\"font-weight: 400;\">216 calories\/ 30 minutes or 432 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming (general): <\/b><span style=\"font-weight: 400;\">216 calories\/ 30 minutes or 432 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aerobics (high impact):<\/b><span style=\"font-weight: 400;\"> 252 calories\/ 30 minutes or 504 calories\/ 1 hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Basketball (playing a game): <\/b><span style=\"font-weight: 400;\">288 calories\/ 30 minutes or 576 calories\/ 1 hour<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-2-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Plan_Your_Diet_for_a_60-Day_Weight_Loss_Challenge\"><\/span><b>How to Plan Your Diet for a 60-Day Weight Loss Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To plan the most effective 60-day weight loss challenge diet, you need to know how to pick the right foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_All_Factors_Beyond_Weight_Loss\"><\/span><b>Consider All Factors Beyond Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If weight loss was the only issue in this program, you could literally go without food and lose weight, but that wouldn\u2019t be healthy at all.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why you must consider many more aspects beyond weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Various factors to consider include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your age, body size, sex, and activity level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A well-balanced diet with all vital nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it a high-protein, low-calorie, low-carb, low-salt, or low-fat diet?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Does it include alcohol?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it appropriate for conditions like diabetes and heart disease?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it easy to follow?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it gluten-free for gluten-intolerant people?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it halal or kosher?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do you need to pay for the diet plan or is it free?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is it vegan, vegetarian, or animal-based?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Will you eat prepackaged food or homemade meals?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Will you include supplements?<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_a_Sustainable_Diet\"><\/span><b>Eat a Sustainable Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For long-term results, follow a diet you can continue with after the challenge. This is because you can only sustain your weight-loss goals through realistic lifestyle changes, rather than following a fad diet (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/weight-loss-for-life-the-dietfits-study-2018040913595\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main thing to remember is to eat a diet that matches your daily calorie needs (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For males, these are some of the estimated calorie needs based on age and activity level:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>19-40 years old \u2013<\/b><span style=\"font-weight: 400;\"> 2,400-2,600 calories (sedentary), 2,600-2,800 calories (moderately active), and 2,800-3,000 calories (active)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>41-60 years old \u2013<\/b><span style=\"font-weight: 400;\"> 2,200 calories (sedentary), 2,400-2,600 calories (moderately active), and 2,600-2,800 calories (active)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>61 years old and above \u2013<\/b><span style=\"font-weight: 400;\"> 2,000 calories (sedentary), 2,200-2,400 calories (moderately active), and 2,400-2,600 calories (active)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For females, these are some of the estimated calorie needs based on age and activity level:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>19-40 years old \u2013<\/b><span style=\"font-weight: 400;\"> 1,800-2,000 calories (sedentary), 2,000-2,200 calories (moderately active), and 2,200-2,400 calories (active)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>41-60 years old \u2013<\/b><span style=\"font-weight: 400;\"> 1,600-1,800 calories (sedentary), 1,800-2,000 calories (moderately active), and 2,200 calories (active)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>61 years old and above \u2013<\/b><span style=\"font-weight: 400;\"> 1,600 calories (sedentary), 1,800 calories (moderately active), and 2,000 calories (active)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to remember that different food groups provide different amounts of energy, as indicated here (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat:<\/b><span style=\"font-weight: 400;\"> 9 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol:<\/b><span style=\"font-weight: 400;\"> 7 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates:<\/b><span style=\"font-weight: 400;\"> 4 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proteins:<\/b><span style=\"font-weight: 400;\"> 4 calories per gram<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Dieting_Mistakes\"><\/span><b>Avoid Dieting Mistakes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some seemingly simple mistakes can affect this 60-day weight loss challenge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skipping meals is one such mistake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may seem counterintuitive, but skipping meals might make you add more weight. This is especially true if you skip breakfast (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/breakfast-lose-weight\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, you should aim for at least three meals a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another mistake is failing to consider the calories in beverages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you drink beverages, you need to compensate for the liquid calories by eating less. Not doing so can contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4973863\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Sticking to calorie-free beverages can make a big difference in your overall calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating mindlessly is the third mistake to avoid.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can consume a lot of calories through \u201ceating amnesia\u201d (<\/span><a href=\"https:\/\/www.webmd.com\/mental-health\/eating-disorders\/binge-eating-disorder\/why-binge-eating\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). This is mindlessly putting hand to mouth, such as eating from a box in front of the television.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, you should choose appropriate portions while eating slowly and mindfully.<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\">BetterMe: Health Coaching <\/a>app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_to_Eat_or_Avoid_on_a_60-Day_Weight_Loss_Challenge\"><\/span><b>Foods to Eat or Avoid on a 60-Day Weight Loss Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019re unlikely to succeed with the 60-day weight loss challenge if you don\u2019t know what foods to eat or avoid.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This knowledge will make your weight loss plan far easier as you\u2019ll avoid foods that pack excessive calories. This means less work to burn off fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Dietary Guidelines for Americans emphasizes eating more minimally processed whole foods, including (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains (quinoa, whole wheat, oats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole fruits (not fruit juice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, nuts, seeds, fish, poultry, and other healthy protein sources<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant oils (vegetable oils such as olive, canola, and others)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water and naturally calorie-free beverages<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, you should try to avoid or limit the following types of foods on the 60-day weight loss challenge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Too much salt (high-salt diets are linked to obesity) (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/HYPERTENSIONAHA.115.05948\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sports drinks, soda, fruit drinks, and other sugar-sweetened beverages<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White pasta, white bread, white rice, and other refined grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets and added sugars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potatoes (fried or baked)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef, lamb, pork, and other red meats, especially fattier cuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats such as bacon, salami, ham, and sausage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Highly processed foods such as fast food<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Find out more about high-calorie burning foods in our previous blog, <\/span><a href=\"https:\/\/betterme.world\/articles\/32-foods-that-burn-belly-fat-fast\/\">32 Foods That Burn Belly Fat Fast<\/a>.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"60-Day_Weight_Loss_Challenge_Plan\"><\/span><b>60-Day Weight Loss Challenge Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Based on all those guidelines, you can set up an effective 60-day weight loss challenge plan (for meals and workouts).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To start off, here\u2019s a useful meal plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"60-Day_Weight_Loss_Challenge_Meal_Plan\"><\/span><b>60-Day Weight Loss Challenge Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This 60-day weight loss challenge meal plan features approximately 1,200 calories per day. If your daily calorie requirement is more than that, you can simply take additional portions of each meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The meal plan features great nutritional balance and is geared toward healthy weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Days 1 and 2:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 muffin-tin quiches, smoked cheddar, potato, and a cup of herbal chamomile health tonic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of spicy slaw bowls, shrimp, and edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 bowl of Asian beef noodles and 1 kiwi<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 3 and 4:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 blueberry-pecan pancakes, 2 tbsp. nonfat Greek yogurt, and 1 tsp. maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 \u00bd cups of white turkey chili<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 2 cups of slow-cooker pasta e fagioli soup<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 5 and 6:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 whole-wheat tortilla, 1 scrambled egg, and \u00bd cup black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> two corn tortillas, \u00bc sliced avocado, and \u2153 cup shredded chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of stetson chopped salad, \u00bd slice whole-wheat toast, and 1 tsp. olive oil<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 7 and 8:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 blueberry-pecan pancakes, 2 tbsp. nonfat Greek yogurt, and 1 tsp. maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of cod, tomato cream sauce, 2 cups mixed greens, and \u00bd cup easy brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of spaghetti squash, chicken, and avocado pesto<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 9 and 10:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 slice of peanut butter-banana cinnamon toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1\/4 cup hummus, 1 \u00bd cups slow-cooker vegetable soup, and 6 seeded crackers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of vegan coconut chickpea curry<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 11 and 12:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> \u00be cup steel-cut oatmeal, 2 links country-style turkey sausage, and 1 cup blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 slice bagel avocado toast, and 1 \u00bd cups slow-cooker vegetable soup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 2 servings (5 cups) of Indian-spiced cauliflower, and chickpea salad<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 13 and 14:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> \u00bd cup scrambled egg whites, 1 slice whole-grain toast, 1 cup skim milk, and \u00bd cup blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of no-cook black bean salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of lamb chop with mash and vegetables<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 15 and 16:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 slices of whole-wheat toast, hot sauce, and 2 hard-boiled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of whole-wheat vegetable wrap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of spicy jerk shrimp, and \u00bd cup easy brown rice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 17 and 18:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 \u00bd cups blueberry-banana overnight oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of healthy chef&#8217;s salad and 2 tangerines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of Hawaiian pork, 1 cup steamed broccoli, and 1 tsp. olive oil<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Days 19 and 20:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 toasted whole-grain frozen waffle, \u00bd cup nonfat ricotta cheese, and 1 cup sliced strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of vegetable and hummus sandwich<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of sheet-pan chicken, vegetables, and romesco sauce<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 21 and 22:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 serving of avocado-egg toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of green salad, edamame, and beets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of eggs in tomato sauce, chickpeas, spinach, and \u00bd whole-wheat pita bread<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 23 and 24:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 serving of avocado-egg toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of green salad, edamame and beets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving (3 patties) of falafel, 2 cups mixed greens, and \u00bd cup sliced cucumber<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 25 and 26:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 cup raspberries, 1 cup nonfat Greek yogurt, and 1 tbsp. sliced almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 cup wild rice, 4 ounces grilled salmon, 1 cup wilted baby spinach, and \u00bd cup diced cantaloupe<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of salmon tacos, pineapple salsa, and broiled mango<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 27 and 28:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 cup raspberries, 1 cup nonfat Greek yogurt, and 1 tsp. honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of curried chicken apple wraps, and 1 medium pear<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of sheet-pan chicken, romesco sauce, and vegetables<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 29 and 30:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 light whole-grain English muffin, 1 cup skim milk, 1 wedge honeydew, and 2 slices Canadian bacon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 cup wild rice, 2 \u00bd cups kale salad, and 1 cup slow-cooker curried butternut squash soup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of crispy oven-fried fish tacos<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 31 and 32:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 whole-grain toaster waffle, 2 slices of Canadian bacon, \u00be cup berries, and 1 cup skim milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 bowl Asian beef noodles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 2 cups slow-cooker pasta e fagioli soup<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 33 and 34:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> spinach-feta omelet with 6 egg whites, 1 cup chopped spinach, and 1 medium orange<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 4 oz turkey burger, 2 slices tomato, \u00bc cup baby spinach, and cucumber salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of Greek roasted fish, and vegetables<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2.png\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-tea-for-weight-loss\/\">Tea as a Supportive Tool for Weight Loss and Well-being<\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Days 35 and 36:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1\u00bc cups nonfat\/ soy milk, \u00bd cup plain instant oatmeal, and 1 tbsp chopped tart dried cherries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> \u00bd (6-inch) whole-wheat pita bread, 2 falafel patties, \u00bc cup sliced cucumber, and 1 cup mixed greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of zucchini noodles, pesto, and chicken<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 37 and 38:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 cup raspberries, 1 cup nonfat Greek yogurt, and 1 tbsp. sliced almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 1\/2 cups slow-cooker vegetable soup, and 1 slice everything bagel avocado toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 2 servings (5 cups) of Indian-spiced cauliflower, and chickpea salad<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 39 and 40:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 whole-grain toaster waffle, 2 slices of Canadian bacon, \u00be cup berries, and 1 cup skim milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 4 ounces of sliced turkey breast, tomato-cucumber salad, and 1 medium orange<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 4 ounces red snapper, 1 cup spaghetti squash, and 1 cup steamed green beans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 41 and 42:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 slice peanut butter-banana cinnamon toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> \u00bd cup brown\/ wild rice, 5 ounces grilled wild salmon, and 2 cups mixed baby greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> \u00bd cup sliced mushrooms, 4 ounces grilled halibut, and \u00bd cup warm unsweetened applesauce<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 43 and 44:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 whole-wheat English muffin, 1 scrambled egg, 1 slice vegan bacon, and \u00bd grapefruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 2 pieces whole-wheat bread, 1 cup sliced zucchini, 1 slice reduced-fat provolone, and 3 fresh basil leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of Mexican stuffed acorn squash, \u00be cup Mexican cauliflower rice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 45 and 46:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 8&#8243; whole-wheat tortilla, 3 scrambled egg whites, and \u00bd cup diced tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 6&#8243; whole-wheat pita bread, \u00bd cup no-salt-added canned chickpeas, and \u00bc cup grated carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 2 cups slow-cooker pasta e fagioli soup<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Day 47 and 48:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 blueberry-pecan pancakes, 2 tbsp. nonfat Greek yogurt, and 3 tbsp. blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 cup easy brown rice, 1 serving of jerk chicken, and pineapple slaw<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of taco spaghetti squash boats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 49 and 50:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 slice of peanut butter-banana cinnamon toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 6 seeded crackers, 1 \u00bd cups slow-cooker vegetable soup, and 3 tbsp. hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of ginger roasted salmon, \u00bd cup cauliflower rice, and broccoli<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Days 51 and 52:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> \u00bc cup quinoa, \u00bc cup calcium-fortified orange juice, and 4 chopped dried apricot halves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of vegetable and hummus sandwich<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of citrus poached salmon, asparagus, and \u00be cup cauliflower rice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 53 and 54:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 cup bran flakes, 1 cup nonfat milk, and 2 tbsp dried cranberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 \u00bd cups slow-cooker curried butternut squash soup, 5 seeded crackers, and 3 tbsp. hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of garlic-lime pork, faro, and 1 cup tangy broccoli<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 55 and 56:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> \u00bc cup nonfat ricotta, 1 whole-wheat English muffin, and \u00bd cup sliced grapes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of curried chicken apple wraps, and 1 medium pear<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of zucchini noodles, pesto, and chicken<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 57 and 58:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 \u00bd cups blueberry-banana overnight oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of vegetable and hummus sandwich<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of butternut squash soup, avocado, chickpeas, and 1 slice whole-wheat toast<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Days 59 and 60:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 frozen whole-grain pancake, \u00bd sliced apple, and 1 cup nonfat\/ soy milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of green salad, edamame, and beets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> 1 serving of chickpea curry, 1 serving of turmeric-roasted cauliflower, and \u00bd cup brown rice<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-6.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"60-Day_Weight_Loss_Challenge_Workout_Plan\"><\/span><b>60-Day Weight Loss Challenge Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Based on the knowledge of effective workouts, the best workout plan is a 60-day challenge weight loss bodybuilding combination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The specific exercises in this 60-day weight loss challenge workout plan are based on an estimated calorie burn ranging from 150-250 calories per day for a 150-pound (68 kg) man. As your fitness capacity increases, you can increase the intensity or duration of workouts to burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also features workout variations to avoid overuse injuries.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><b>Week 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Weight training \u2013 barbell front squats (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Cardio \u2013 jogging (5 mph, 30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Weight training \u2013 Romanian deadlifts (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Weight training \u2013 pull-ups (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> Cardio \u2013 cycling (&gt;10 mph, 30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><b>Week 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 Romanian deadlifts (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 swimming (slow freestyle, 30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 single-arm dumbbell bench presses (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 conventional deadlifts (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 aerobics (30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_3\"><\/span><b>Week 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 chest-supported dumbbell rows (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 walking (4.5 mph, 30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 Bulgarian split squats (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 single-arm dumbbell overhead presses (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 elliptical trainer (30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_4\"><\/span><b>Week 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 inverted suspension rows (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 mowing the lawn by hand, or chopping\/splitting wood, (30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 dumbbell lunges (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 weighted pull-ups (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 rope jumping (30 minutes)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/6-scaled.png\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Week_5\"><\/span><b>Week 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 dumbbell military presses (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 martial arts (karate\/ kickboxing\/ judo, 30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 machine pull-downs (5 sets, 6-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 push-ups (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 competitive football (30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_6\"><\/span><b>Week 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 leg presses (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 basketball game (30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 body weight squats (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 dumbbell flat bench (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 dancing (30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_7\"><\/span><b>Week 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 shoulder press machine (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 competitive volleyball (30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 deadlifts (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 cable curls (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 ski machine (30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_8\"><\/span><b>Week 8<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 weighted dips (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 stationary rowing machine (30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 lat pull-downs (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 dumbbell lunges (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 stair-step machine (30 minutes)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Week_9\"><\/span><b>Week 9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 shoulder press machine (5 sets, 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Cardio \u2013 stationary rowing machine (30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Weight training \u2013 lat pull-downs (5 sets, 10-15 reps)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_5lbs_in_7_Days\"><\/span><b>How to Lose 5lbs in 7 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Losing 5lbs in 7 days may not be a realistic or sustainable goal for everyone. However, if you\u2019re determined to lose a significant amount of weight in a short time frame, here are some tips that can help:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dietary_Changes\"><\/span><b>Dietary Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie Deficit<\/b><span style=\"font-weight: 400;\">: Aim to consume 500-1,000 fewer calories than your daily maintenance level. Use a calorie calculator to determine your needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration<\/b><span style=\"font-weight: 400;\">: Drink plenty of water\u2014about 8-10 glasses a day. Staying hydrated can boost metabolism and help control hunger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6356561\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Meals<\/b><span style=\"font-weight: 400;\">: Follow the 30\/30\/30 rule\u2014one-third of your meal should be protein (such as chicken, fish, tofu), one-third should be vegetables (leafy greens, broccoli), and one-third should be whole grains or fruits (quinoa, berries).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Portion Control<\/b><span style=\"font-weight: 400;\">: Use smaller plates to avoid overeating and focus on mindful eating techniques.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_Routine\"><\/span><b>Exercise Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio Workouts<\/b><span style=\"font-weight: 400;\">: Engage in at least 30 minutes of cardio each day. Activities such as running, cycling, or brisk walking can burn calories and accelerate weight loss (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength Training<\/b><span style=\"font-weight: 400;\">: Incorporate strength exercises 3-4 times a week to build muscle and increase metabolic rate (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Focus on compound movements such as squats, lunges, and push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Active Lifestyle<\/b><span style=\"font-weight: 400;\">: Increase your overall activity level\u2014take the stairs, walk instead of driving short distances, and aim for 10,000 steps a day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Learn more about the benefits of aerobic exercises for your weight and health in our guide, <\/span><a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\">Fat-Burning Exercises at Home<\/a>.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lifestyle_Adjustments\"><\/span><b>Lifestyle Adjustments<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep<\/b><span style=\"font-weight: 400;\">: Ensure you get 7-9 hours of quality sleep each night to support weight loss and good health (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2021\/04\/good-sleep-good-health\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stress Management<\/b><span style=\"font-weight: 400;\">: Practice relaxation techniques such as meditation or yoga to manage stress, which can otherwise lead to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency and Patience<\/b><span style=\"font-weight: 400;\">: Stick to your plan consistently and be patient with the process. Quick fixes are often unsustainable.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/can-you-gain-weight-from-not-eating\/\">Can You Gain Weight from Not Eating? Uncover the Surprising Truth<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-copy-2.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_303030_rule_for_weight_loss\"><\/span><strong>What is the 30\/30\/30 rule for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 30\/30\/30 rule for weight loss is a popular guideline that suggests dividing your daily food intake into three equal parts: one-third for protein, one-third for vegetables, and one-third for fruits or grains. This balanced approach ensures that you get enough essential nutrients while also controlling your calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the 30\/30\/30 rule can help with weight loss as it promotes a well-rounded and nutritious diet without drastically cutting out any food groups. It also encourages portion control, which can be helpful for managing caloric intake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_losing_4lbs_a_week_healthy\"><\/span><strong>Is losing 4lbs a week healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 4lbs a week is considered to be more than the recommended safe and sustainable rate of weight loss. Losing weight too quickly can lead to muscle loss, nutrient deficiencies, and other health complications (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK603752\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to prioritize overall health and wellness rather than just focusing on the number on the scale. Instead of trying to lose a specific amount of weight in a short time frame, aim for gradual and steady progress through healthy lifestyle changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A more realistic and sustainable goal would be losing 1-2 lbs per week, which can add up to significant weight loss over a 60-day period.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consulting a healthcare professional or registered dietitian can also help determine a safe and realistic weight loss goal based on individual needs and circumstances. Remember, slow and steady wins the race when it comes to sustainable weight loss.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_10lbs_in_a_month\"><\/span><strong>Can I lose 10lbs in a month?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Aiming to lose 10 pounds in a month can be feasible for some. It&#8217;s slightly above the recommended 1-2 pounds per week, but likely still within a safe and sustainable range. To achieve this weight loss goal, you may need to create a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">) of approximately 1,000 calories per day through a combination of dietary changes and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues. It&#8217;s essential to prioritize health over speed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK603752\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Sustainable weight loss will ensure you maintain your progress in the long term.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=60_Day_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 60-day weight loss challenge is a great way to kickstart a healthier lifestyle and reach your weight loss goals. However, the amount of weight you can lose during this time frame depends on various individual factors. It&#8217;s important to focus on overall health and well-being rather than just the number on the scale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By making sustainable changes to your diet, exercise routine, and overall lifestyle, you can achieve steady and long-lasting weight loss results. Remember to consult a healthcare professional or registered dietitian for personalized advice and support on your weight loss journey.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re struggling to lose weight, the 60-day weight loss challenge may be just the solution you need. What makes it so special? Well, some research has suggested that the average duration for a new habit to become automatic is around 66 days (although it can be shorter or longer for different people) (1). Therefore, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82723,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,75],"tags":[],"coauthors":[45],"class_list":["post-8336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>60 Day Weight Loss Challenge For A Dramatic Body Transformation - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 60 DAY WEIGHT LOSS \u27a4 challenge may be just what you need to transform your entire lifestyle by developing healthy habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"60 Day Weight Loss Challenge For A Dramatic Body Transformation\" \/>\n<meta property=\"og:description\" content=\"This \u2605 60 DAY WEIGHT LOSS \u27a4 challenge may be just what you need to transform your entire lifestyle by developing healthy habits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-29T21:03:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-60-Day-Weight-Loss-Challenge-For-A-Dramatic-Body-Transformation-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"60 Day Weight Loss Challenge For A Dramatic Body Transformation\",\"dateModified\":\"2025-10-29T21:03:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\"},\"wordCount\":3802,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-60-Day-Weight-Loss-Challenge-For-A-Dramatic-Body-Transformation.png\",\"articleSection\":[\"Meal Plans\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019re struggling to lose weight, the 60-day weight loss challenge<\/span> <span style=\\\"font-weight: 400;\\\">may be just the solution you need.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">What makes it so special?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Well, some research has suggested that the average duration for a new habit to become automatic is around 66 days (although it can be shorter or longer for different people) (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6378489\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Therefore, sticking to this 60-day weight loss challenge<\/span> <span style=\\\"font-weight: 400;\\\">might transform your entire lifestyle for the long term.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide provides just about everything you need for the challenge, including:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Instructions on how to lose weight in a healthy way.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to work out effectively.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to set up a healthy diet.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A balanced weight loss meal plan.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">An effective weight loss workout plan.<\/span><\/li>\\r\\n<\/ol>\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s get started.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How to Lose Weight in 60 Days<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To succeed with the 60-day weight loss challenge, you must know how to lose weight in a healthy way. 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\/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"60 Day Weight Loss Challenge For A Dramatic Body Transformation - BetterMe","description":"This \u2605 60 DAY WEIGHT LOSS \u27a4 challenge may be just what you need to transform your entire lifestyle by developing healthy habits.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/","og_locale":"en_US","og_type":"article","og_title":"60 Day Weight Loss Challenge For A Dramatic Body Transformation","og_description":"This \u2605 60 DAY WEIGHT LOSS \u27a4 challenge may be just what you need to transform your entire lifestyle by developing healthy habits.","og_url":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/","og_site_name":"BetterMe 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Transformation","dateModified":"2025-10-29T21:03:57+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/"},"wordCount":3802,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-60-Day-Weight-Loss-Challenge-For-A-Dramatic-Body-Transformation.png","articleSection":["Meal Plans","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you\u2019re struggling to lose weight, the 60-day weight loss challenge<\/span> <span style=\"font-weight: 400;\">may be just the solution you need.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">What makes it so special?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Well, some research has suggested that the average duration for a new habit to become automatic is around 66 days (although it can be shorter or longer for different people) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6378489\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, sticking to this 60-day weight loss challenge<\/span> <span style=\"font-weight: 400;\">might transform your entire lifestyle for the long term.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide provides just about everything you need for the challenge, including:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instructions on how to lose weight in a healthy way.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to work out effectively.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to set up a healthy diet.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A balanced weight loss meal plan.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An effective weight loss workout plan.<\/span><\/li>\r\n<\/ol>\r\n<span style=\"font-weight: 400;\">Let\u2019s get started.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How to Lose Weight in 60 Days<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To succeed with the 60-day weight loss challenge, you must know how to lose weight in a healthy way. You also need to know how to customize your weight-loss plan to your specific situation.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Follow  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/","url":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/","name":"60 Day Weight Loss Challenge For A Dramatic Body Transformation - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-60-Day-Weight-Loss-Challenge-For-A-Dramatic-Body-Transformation.png","dateModified":"2025-10-29T21:03:57+00:00","description":"This \u2605 60 DAY WEIGHT LOSS \u27a4 challenge may be just what you need to transform your entire lifestyle by developing healthy habits.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-60-Day-Weight-Loss-Challenge-For-A-Dramatic-Body-Transformation.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/cover-60-Day-Weight-Loss-Challenge-For-A-Dramatic-Body-Transformation.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"60 Day Weight Loss Challenge For A Dramatic Body Transformation"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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