If I Had To Lose 60lbs In 6 Months, I'd Do This (Daily Checklist)

This is the aggressive protocol, meant for people with a medical warning, a hard deadline, or 100 plus pounds to lose. Weigh in every morning under identical conditions. Eat at your BMR, or up to 250 calories below it. Hit 0.8 grams of protein per pound of goal body weight. Walk 6,000 to 8,000 steps. The bonus item is resistance training three to four days a week.

Joey also prepares you for the messy middle in months two through four, once the water weight is gone and the pace drops to one and a half or two pounds a week. That rate is still over 100 pounds a year. Nothing about the plan needs to change.