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How to Lose Weight in Just 6 Weeks or Less

Apr 17, 2011 | By Nina Makofsky
How to Lose Weight in Just 6 Weeks or Less
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You do not need a fad diet or killer workout to lose weight in six weeks. In fact, most nutritious, calorie-restricted diets trim between 3,500 and 7,000 calories from your weekly intake. This reduction results in 1 to 2 lbs. of weight loss per week. Add a daily dose of vigorous cardiovascular exercise, and you can trim away an extra 1 lb. of fat per week. If you have medical concerns, visit your doctor before implementing a calorie-restricted diet and fitness plan.

Step 1

Swap high-calorie foods for healthful, low-calorie counterparts. Instead of a single serving bag of chips or an order of fast food french fries, eat fresh vegetables, or mix up a frozen banana and nonfat yogurt smoothie. Skip the syrup-sweetened coffee drink covered in whipped cream, and drink an Americano with nonfat milk. Instead of dessert, indulge in a bowl of blueberries and strawberries. These food swaps can trim calories from your daily intake, resulting in weight loss.

Step 2

Emphasize fresh, whole foods instead of packaged foods. Processed food, fast food and restaurant food contain hidden calories that inhibit your weight loss. Center your meals around fresh, local produce, whole grains, plant-based proteins and lean, animal-based proteins such as fish and poultry.

Step 3

Switch from foods and cooking methods that contain or use saturated fat and trans fat to those that contain healthy sources of fat. Use olive oil in marinades or for grilling and roasting. Add avocado to a salad or nuts to a soup. Sprinkle seeds on your yogurt.

Step 4

Reduce your portion sizes. Use smaller plates at meal time so that you eat less. Start every meal with fresh vegetables or fruit. Drink water between bites to slow down as you eat.

Step 5

Exercise at a moderate to vigorous rate every day. A brisk 30-minute walk helps you achieve cardiovascular fitness. Double that number, and you keep your heart rate elevated longer, burning more calories. Speed up your pace to a race-walk or tackle some steep hills to burn enough calories to lose up to 6 lbs. in six weeks.

Tips and Warnings

  • Drink plain water rather than sugary juices and soda.
  • MedlinePlus, the website from the U.S. National Library of Medicine and the National Institutes of Health, advises that women should not drop below 1,200 calories per day, and men should not go below 1,500. Do not restrict your calorie intake below the appropriate number without medical supervision.

References

Article reviewed by ShellyT Last updated on: Apr 17, 2011

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