If your goal is to zip up the dress you have picked out for a special event in six weeks, losing six lbs. needs to be down to an exact science. If your goal is to lose six pounds and you do not have a fixed amount of time you want to accomplish it, your weight loss regimen can be a little more relaxed. The Mayo Clinic Diet suggests losing a maximum of two lbs. per week to encourage safe weight loss, so the quickest amount of time you would be able to lose six lbs. is three weeks, although the time can be extended to fit your dieting needs.
Step 1
Calculate your basal metabolic rate, or BMR. To determine how many calories you should eat per day to maintain your current weight if you were sedentary, solve the following equation if you are a man: (13.75 x w) + (5 x h) - (6.76 x a) + 66. Use the following equation if you are a women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655. "W" is weight in kilograms, "h" is height in centimeters and "a" is age in years.
Step 2
Factor exercise into your BMR. Most individuals are not sedentary, so multiply your activity level by your BMR. If you do almost no exercise, multiply your BMR by 1.2. If you exercise one to three days a week, multiply your BMR by 1.375. If you exercise three to five days per week, multiply your BMR by 1.55. If you exercise six to seven days per week, multiply your BMR by 1.725. If you exercise every day and have a physically active job, multiply your BMR by 1.9. The product of these numbers is how many calories you should consume per day to maintain your current weight.
Step 3
Use your daily caloric intake number to determine how many calories you must remove from your diet or exercise plan to lose one or two lbs. per week. There are 3,500 calories in one lb. of body fat, so to lose one lb. per week, you must eliminate 500 calories per day through diet or exercise. Two lose two lbs. per week, you must eliminate 1,000 calories per day through diet or exercise.
Step 4
Keep a food diary. Write down the amount of calories in each food you consume for every meal. Add up these calories until you reach your desired caloric intake for the day. Once you have reached this number, you must either exercise to burn any extra calories that you consume or stop eating for the day.
Step 5
Fill your diet with fresh fruits and vegetables, whole grains and lean proteins. Keep the refrigerator stocked with vitamin-rich fruits and vegetables like kale, spinach, bananas, celery, carrots and broccoli. Replace refined carbohydrates with whole grains, like oatmeal and brown rice. Instead of beef and lamb, eat lean protein containing less saturated fat like ground turkey, skinless chicken, chickpeas, pork tenderloin and black beans.
Tips and Warnings
- Eat foods high in water content like carrots and celery as snacks. They fill you up with fewer calories.
- Consult your doctor before going on any kind of restrictive diet, especially if you have a health condition.
Things You'll Need
- Calculator
- Paper
- Pen
- Kale
- Spinach
- Bananas
- Celery
- Carrots
- Broccoli
- Ground turkey
- Skinless chicken
- Chickpeas
- Pork tenderloin
- Black beans
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