Generally, it's recommended to lose no more than 1 to 2 pounds per week, which requires a calorie deficit of 3, to 7, calories.
If you stick to these guidelines, you can easily lose 6 to 12 pounds in six weeks. It may not seem much, but it's better for your health — and your waistline.
How to Lose Weight in 6 Weeks - Get Healthy Results
Generally, very low-calorie diets are only recommended to those who are severely or morbidly obese and require medical supervision. Approximately 45 million Americans go on a diet each year, reports Boston Medical Center. Unfortunately, many of them have unrealistic expectations and fall for the latest diet trends. Fad diets, such as the cabbage soup diet, the Atkins diet and even the keto diet, promise rapid weight loss and often sound too good to be true. They typically eliminate entire food groups, have strict menus and say nothing about exercise or lifestyle changes, states the American Academy of Family Physicians.
Some recommend specific products, supplements or detox kits, which may further increase the risk of side effects. As the National Center for Complementary and Integrative Health notes, detox programs can be unsafe and affect your health in the long run. They lack scientific evidence and are unlikely to help you lose weight and flush out toxins. Although you may lose a few pounds at first, you'll gain them back once you return to normal eating. But that's not all. Crash diets can also slow down your metabolism and make it harder to maintain a healthy weight.
Energy expenditure decreases by 20 to 30 calories per day and food intake increases by calories a day for each kilogram of lost weight, according to a January review published in Medical Clinics of North America. Therefore, you will not only burn fewer calories throughout the day but also feel hungrier.
Clean eating and regular exercise are your best bet in the battle against the bulge. Fad diets don't work in the long run and may lead to severe nutrient deficiencies.
The Dietary Guidelines for Americans recommend a daily energy intake of 1, to 2, calories for women and 2, to 3, calories for men, depending on their activity level. Some athletes, for example, consume 4, or more calories daily and yet they look lean. Eating too few calories will cause your metabolism to crash, but eating to many will stall your weight loss.
What to do: Complete the designated workout for each day. The workouts for these two weeks will take minutes each day. Tuesday: Fat Burning Power Circuit. Friday: Kettlebell Fat Burning Workout. Monday: Fat Burning Power Circuit. Saturday: Minute Weight Loss Workout. Friday: Minute Weight Loss Workout.
The 6-Week Fat-Melting Workout Plan
Eating healthy and participating in our 6-week fat-melting workout plan will help you reach your goals in no time. Give it a try and let us know what you think in the comment section! Follow us on Facebook and Pinterest for more great workout routines and challenges! Some of her favorite hobbies include hiking, snowboarding, and hanging out at the beach, although weight lifting is her greatest passion. Erin believes that sustainability is the single most important factor to a successful fitness routine.
Portion size guide Portion sizes for men Two palm-sized pieces of protein with every meal Two closed fist-sized portions of veg with every meal Two cupped hands of carbs with specified meals Portion sizes for women One palm-sized piece of protein with every meal One closed fist-sized portion of veg with every meal One cupped hand of carbs with specified meals.
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How to Lose Weight in 6 Weeks: Your, Safe, Easy-to Follow Fat Loss Plan
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Set Realistic Weight-Loss Goals
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