Here’s all you need to know about a six-week weight-reduction plan, including how much weight you can safely lose and how to get started on creating a long-term strategy.
How Much Weight Can I Lose In 6 Weeks?
So, how does one go about losing weight in a healthy way? According to the Centers for Disease Control and Prevention, losing 1 to 2 pounds per week is a good goal (CDC).
You might expect to drop up to 12 pounds in six weeks if you’re aiming for a smaller figure. It is not possible or recommended for most people to lose any more weight in this amount of time.
For example, to drop 20 to 30 pounds in six weeks, you’d need to lose 3 to 5 pounds each week, which is significantly more than the healthy weight-loss rate recommended by the CDC and other experts.
What Makes Weight Loss Work?
It is necessary to burn more calories than you consume in order to lose weight. The amount and speed of weight loss are determined by the size of the calorie deficit, but doctors and health groups recommend that weight loss be slow and constant.
Why is the CDC-recommended weekly weight loss of 1 to 2 pounds considered healthy? It’s normally accomplished by reducing portion sizes, improving the quality of food choices, and increasing physical exercise.
According to the 2020-2025 Dietary Guidelines for Americans, people designated female at birth (AFAB) should consume 1,600 to 2,400 calories per day, while people assigned male at birth (AMAB) should consume 2,200 to 3,000 calories per day, depending on their activity level.
According to the Mayo Clinic, cutting 500 to 1,000 calories from your daily diet will help you lose weight steadily. This is because you lose a pound when you burn 3,500 calories more than you consume.
In this instance, you may need to produce a calorie deficit of more than 3,500 to maintain your weight loss.
Why? If you don’t eat enough calories, you might not get enough nutrients, and it will be harder to lose weight. Fortunately, most people can lose a lot of weight through diet and exercise without going over that limit.
How to Drop 6 Pounds in 6 Weeks
Creating an efficient six-week weight loss strategy is a process that is unique to each person. To help you create the ideal program for you, consider the following suggestions:
1. Make a Goal That Is Realistic
Stick to the expert-recommended weight loss pace of 1 to 2 pounds per week, or 6 to 12 pounds in six weeks, rather than trying to figure out how to drop 20 to 30 pounds in six weeks.
According to the Mayo Clinic, you may lose a little more weight at first because your body can quickly lose water weight when you make big changes to your diet and exercise. It should, however, slow down after a few weeks.
2. Make An Eating Plan That Is Good For You
Several dietary patterns have been found to help people lose weight.
If you don’t want to go on a diet, make healthy food changes instead of going on one. Incorporate more complete foods while still enjoying your favorite meals and snacks. Swap soda for lemon water, iced tea for unsweetened tea, potato chips for baked kale chips, or white rice for cauliflower rice. The idea is to get creative in the kitchen and re-create your favorite meals with healthier ingredients.
Consider consulting a trained dietician if you have particular dietary needs or require further assistance in selecting an eating plan.
3. Stay Away From Fad Diets
Diets like the cabbage soup diet, the Atkins diet, and even the keto diet promise quick weight loss and frequently sound too good to be true.
According to the American Academy of Family Physicians, they often ban entire food groups, have tight menus, and mention nothing about exercise or lifestyle modifications. Some people advise using specific items, vitamins, or detox kits, which could put you at risk of serious side effects.
According to the National Center for Complementary and Integrative Health, these programs frequently lack scientific proof, can be dangerous, and have long-term health consequences. Crash diets, for example, might slow down your metabolism and make it more difficult to maintain your weight.
4. Move Around A Lot
Diet and exercise go hand in hand. The CDC suggests incorporating both aerobic activity (cardio) and strength training into your six-week weight loss plan.
A study published in Medicine & Science in Sports & Exercise in November 2020 reported that 300 minutes of moderate-intensity exercise per week (think brisk walking or light cycling) aided weight loss, partially by lowering participants’ levels of leptin, an appetite hormone.
Strength training is also beneficial for weight loss since it helps you build muscle and raises your resting metabolism, which means you’ll burn more calories even after you’ve finished your workout.
The goal of weight loss is to get rid of extra body fat. Losing weight too quickly can result in the loss of muscle mass as well as fat, which is unhealthy for the body. More specifically, women are advised not to reduce their body fat percentage below a certain level because it may influence hormone production and fertility.
If you lose a lot of weight too soon, it might be dangerous for your health unless you do so under the supervision of a doctor. All you need to do is eat properly, limit overall calorie intake, and burn the excess calories through regular exercise to establish an energy deficit in the body, which will result in weight loss over time.
Instead of adopting an unhealthy crash diet that might hurt your health and disrupt your natural metabolism, set a reasonable weight loss target. If you want to lose more than 6–12 pounds in 6 weeks, talk to your doctor or a nutritionist beforehand.