Getting down to your perfect weight may not be possible in just six weeks, but slimming down is achievable and possible. The National Institutes of Health recommend that any weight loss goals you set should be realistic, measured and time bound. For example, walk for 30 minutes, three times a week. You should aim to lose no more than one to two pounds per week, because as the self-help, non-profit website HelpGuide.org mentions, people who implement severe diet and exercise programs often bounce back to their old weight because their plans were unsustainable.
Step 1
Drink more water. Start drinking a full glass before each meal. This curbs some of your hunger and makes it less likely that you will drink sodas or other sugary drinks.
Step 2
Count the calories you eat. You should try to stick to roughly 1,500 to 2,000 calories a day depending on your sex and activity level. Honestly assess how much food you eat and what you eat to determine the foods you can cut from your diet or eat less of.
Step 3
Moderate your food indulgences. If you cut out all the food you like, you are setting yourself up for failure. Choose either having one large indulgence every week or a small indulgence once a day.
Step 4
Eat more mindfully. HelpGuide.org says that paying attention to your food while you eat helps you feel more satisfied. Chew slowly and avoid eating while you are distracted by TV or working on the computer, for example.
Step 5
Change some of the things you eat. Begin to incorporate more fruits and veggies into your meals and eat healthier carbs, such as brown rice and whole grain breads. Foods with high nutritional and fiber content will help you stay full longer.
Step 6
Walk briskly, run, swim or dance for 30 minutes or more on most days and do two, 30-minute sessions of resistance or strength training every week, according to the American College of Sports Medicine. Avoid overexerting yourself especially when you first start your fitness plan.
Step 7
Do Pilates, yoga, tai chi or other mind-body exercise. Exercise that relaxes you while you stretch, balance and strengthen can help you manage stress. Letting go of some tension may help you avoid stress-based eating.
Step 8
Dress in a way that makes you feel more confident about your body shape. Highlight your upper half if you are pear shaped but tone it down if you are apple shaped. Ask a friend to help you coordinate the best pieces from your existing wardrobe.
Step 9
Talk to your doctor about weight loss strategies that are right for you. You can also work with nutritionists and personal trainers to keep your diet and exercise on track.
Tips and Warnings
- Avoid high sodium foods that can make you retain water and feel bloated.
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