Yes, you can lose weight in a mere six weeks. The key, though, is to go about the process safely so you can get the results that you want, without harming your body in the process. That’s why we have compiled a handy 6 week weight loss strategy, and we’ve outlined it for you below.
Before we get started, though, we always recommend working with a doctor if you have a lot of weight to lose, or if you are unsure about what diet and exercise plan to follow. This is important, too, if you have any underlying health conditions or you are taking medications, as you want to be sure you won’t be doing anything that could potentially put your health at risk.
Another thing to keep in mind: experts recommend only losing anywhere from 1 to 2 pounds of weight per week. This is considered safe, and it won’t shock your system. You really shouldn’t aim to lose too much weight too quickly. Therefore, over the course of this 6 week weight loss plan, you can expect to lose anywhere from 6 to 12 pounds. Not bad at all! And, if you keep going with it, you will lose even more weight over time until you have reached your target weight.
Now, let’s begin. Try the following 6 week weight loss strategy to see how it will work for you!
6 Week Weight Loss
Week 1: Start Cutting Calories
Before starting your journey, it’s a great idea to step on the scale to see how much you weigh. Also, measure your thighs, arms, waist, and hips so you have a record of where you started. You can even take photos in front of the mirror to see how your body looks. This will help you see the progress you made at the end of the six weeks.
One of the first things you need to do when you embark on this 6 week weight loss plan is figure out how many calories you should be consuming every day. Mayo Clinic provides a handy online calculator that you can use to figure out how many calories your body would need to maintain a particular weight, so you can set your target weight and get a better idea of the number you should strive to hit.
Once you know how many calories you should be getting every day, you can then take steps to reduce the amount of calories that you are consuming. You can do this in several ways:
- Reduce your portion sizes at every meal.
- Eat smaller meals more frequently throughout the day so you can keep your appetite in check.
- Switch from refined carbs to whole-grain carbs that are high in fiber, more satisfying, and can help keep you feeling full for longer.
- Reduce the amount of sugar and salt that you consume daily.
- Switch to a diet that consists more of whole-food ingredients, and meals that are prepared at home. Eat at restaurants less often, get takeout less often, and avoid foods that are packaged and processed.
- Start reading nutrition facts labels and ingredients lists to steer clear of foods that are high in saturated fat, trans fat, artificial ingredients, preservatives, and added sugar.
Week 2: Start an Exercise Routine
Now that you’ve had a week to figure out your diet, and to find foods that are naturally energizing, you can begin incorporating a workout routine into your lifestyle. This will help you burn more calories than you consume, thereby helping you shed pounds more quickly. After all, you’re already cutting calories since week 1.
Try to do cardio two or three times a week, and aim to get at least 30 minutes of medium to high intensity workouts in. This could be jogging on a treadmill, going for a ride on your bike, or doing cardio kickboxing, as a few examples. The key is to get your heart rate up so you can burn calories and fat. But, if this is too much for you, you can simply start with going for a brisk walk.
Week 3: Incorporate Strength Training
Now that you are halfway through your 6 week weight loss plan, it’s time to add another step, and that’s strength training. This will allow you to build up the muscles throughout your body. And, once you have bigger muscles, they’ll burn more calories even while you’re at rest. How neat is that?!
To get your metabolism revving, and keep it going strong, you need to do more than just cardio. So, on the days when you aren’t doing cardio for your workout, do strength training. This could be bodyweight exercises, such as lunges and squats that work the lower body, pushups for the upper body, and crunches for the abs. Or, you can incorporate the use of weights, such as light dumbbells if you’re new to these types of exercises, or heavy weights if you’re ready to go to the next level.
As an example, if you’re doing cardio on Monday, Wednesday, and Friday, you can do strength training on Tuesday, Thursday, and Saturday. Then, you can give yourself Sunday as a day to rest, stretch, and rejuvenate.
Week 4: Incorporate the Use of Weight Management Supplement
Now that you’ve established a solid routine of eating right and exercising, you’re likely feeling better than you did before you started this 6 week weight loss strategy. Now, it’s a matter of continuing on this path. But, by now, you might be getting a little tired, so it’s a good time to incorporate the use of a weight management supplement that you can buy over the counter.
No matter what weight management supplement you choose, be sure to follow the directions on the label carefully. However, if you are not sure about this step, consult with your physician first, especially if you have a health condition that you are taking medication to control. That way, you can be certain that you are making the right decision when selecting a diet pill that will work for you.
Week 5: Reassess Your Plan
By week 5 of your 6 week weight loss strategy, you have had some time to see how this plan is working for you thus far. Are you losing some weight? Are you losing a healthy amount, or too much? If you are not losing enough, you might need to cut back on your calorie intake or tweak your diet further. If you are losing too much too fast, you might need to increase your calorie intake and go a little easier on yourself.
This is also a great time to increase the intensity of your workout routine, as you are likely getting stronger and boosting your stamina. For example, you might take your cardio workouts to the next level of intensity, or you might go from doing 30 minutes of cardio to 45 minutes. In addition to that, you might be able to lift a couple extra pounds of weight if your muscles have grown stronger over the last few weeks. This will help you continue progressing, so you won’t hit that dreaded plateau.
Week 6: The Final Stretch
Now that you’ve reached the final week of your 6 week weight loss strategy, it’s just a matter of taking what you have already found to be working, and just keep going. You have one more week to really give it your all, so don’t give up, and don’t falter. Before you know it, you’ll be able to take a few days off to rest.
At the end of this week, step on the scale to see if you’ve reached, or at least come close to hitting, your target weight. More importantly, assess how your clothes are fitting. Measure your thighs, arms, hips, and waist to see if you’ve lost some inches. You can also take photos in front of the mirror again to see how your body has changed since you started this 6 week weight loss journey. Are your muscles bigger and more toned? Is your belly tighter? These are all signs that you did an amazing job.
Finally, don’t forget to think about how you feel. Is this something that you want to continue doing? Great! Keep going!
Ready to Try This 6 Week Weight Loss Plan?
With the right plan, such as this 6 week weight loss strategy, you can achieve awesome slim-down results, and you can also establish healthy lifestyle habits that will actually help you keep the weight off for the long run. So, rather than following fad diets or plans that are super restrictive, and rather than going the route of taking strong weight loss products and prescription diet pills that can lead to side effects, consider the approach that we discussed above.
Remember: you don’t have to work against your body to lose the extra weight that you’ve been carrying around, you just need to do things a little differently to get the results you want.