Losing 30 pounds in 6 weeks is a lofty goal for most people. It would require losing 5 pounds per week, when the Mayo Clinic recommends losing no more than 2 pounds per week. It can be done, but not without a valiant effort. Your behavior will need to be perfect to accomplish this level of weight loss.
Step 1
Skip the alcohol, candy, chips, chocolate, sugar, flour, white bread, pasta, processed food and forget about fast foods. Your diet should consist solely of lean protein, poultry and fish, lots of vegetables, fruit and whole grains. Organic foods are a wise choice. Drink plenty of water.
Step 2
Keep a food journal. The Daily Plate at LIVESTRONG.com will help you determine the number of calories you should consume based on your current weight, goals and activity level. Monitor your calorie intake, but do not starve yourself. You must eat to keep your metabolism fueled up. Eat the proper balance of protein, carbs and fat based on your metabolic type. Limit sodium. Get at least 25g of fiber daily. Make sure your portion sizes are accurate by measuring your food with a food scale.
Step 3
Lift some weights. Spend at least one hour per day, five days a week performing strength training. Your goal is to lose fat, not muscle. Muscle is metabolically active, so adding muscle to your body will crank up your metabolism and burn calories and fat. If you’re new to weightlifting, start out slowly. Expect to get sore and know that when you are sore, your body is burning calories to heal and rebuild those muscles.
Step 4
Do lots of cardio. Get a minimum of 30 to 45 minutes per day, five days a week of cardio. Get on a treadmill or go for a power walk. Other options include the elliptical, stationary bike and group cardio classes, among others. It doesn’t matter what you do, as long as you sweat while you’re doing it. Include a 5-minute warm up, then crank up the intensity so your heart rate remains in the fat-burning zone, which is based on your age.
Step 5
Step on the scale twice a week. Weighing daily may be too often and end up causing you anxiety and frustration. Always weigh naked, first thing in the morning.
Tips and Warnings
- The more you need to lose, the easier it will be. For example, if you need to lose a total of 100 pounds, then losing 30 in 6 weeks will be easier than if you only need to lose a total of 30.
- When you lose that much weight that quickly, it can backfire on you. Losing the weight is meaningless if you gain it all back. Keep the weight off by eating healthy and keeping your calories and portion sizes under control. You can cut back somewhat on the exercise routine, but continue to do strength training and cardio at least 3 times per week.
Things You'll Need
- Scale
- Food scale
References
- Mayo Clinic: Weight Loss: 6 Strategies for Success
- CNN Health: Turning 50 Prompts 75-pound Weight Loss
- University of Nebraska: The Power of One Dietary Change in Losing Weight
- "Making the Cut"; Jillian Michaels; 2007
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