Losing between 20 and 30 pounds in as little as 6 weeks is a difficult, though not impossible, goal. Safe weight loss occurs when we simultaneously lower the calories we take in while increasing the calories we burn by exercising. Since it takes 3,500 calories burned to lose a single pound of body weight, the goal is to burn 70,000 to 105,000 calories in the next 6 weeks. This simple equation does not take into account the fact that weight-loss often involves losing body fat, a little muscle, and water weight. With a sensible diet, routine exercise, and a few helpful supplements, losing 20 to 30 pounds in 6 weeks can become a reality.
Step 1
Try a 1- to 3-day fast to jump start your weight-loss efforts. Paul C. Bragg, author of "The Miracle of Fasting," recommends combining 1 to 2 tablespoons of apple cider vinegar, 8 ounces of distilled water and 1 or 2 tablespoons of raw, natural honey to cleanse the body and encourage weight-loss. This power drink can be used three to five times a day to help suppress hunger. Make sure to drink plenty of water to stay hydrated. Twenty-four-hour fasts can be used one day each week, thereafter, to continue the cleansing process.
Step 2
Eat five or six small meals throughout the day. "The Fat Burning Bible" by Mackie Shilstone recommends eating three mail meals---breakfast, lunch and dinner---with two or three mid-meal snacks. Your total calories for the day should be 500 to 750 fewer than your maintenance calories, which is the amount required to maintain your current body weight. This figure can be calculated by a personal trainer, dietitian, or by using a free online calculator. "The Fat Burning Bible" also recommends a diet made up of 30 percent protein, 30 percent fat and 40 percent carbohydrates. This ratio encourages burning body fat.
Step 3
Find a weight-training workout that fits into your schedule, and perform this routine three to five times per week. Weight-training or resistance-training can accelerate fat-burning by helping to build metabolically active muscle, and burn stubborn body fat. "The Abs Diet" by David Zinczenko as well as "The Fat Burning Bible" detail effective beginner programs.
Step 4
Do cardiovascular exercise for at least 30 minutes every day. Whether you take a walk in your neighborhood or ride the exercise bike at the gym, cardio training will help you to burn fat faster. Do not exceed 60 straight minutes of cardiovascular exercise, but feel free to perform as many cardio sessions as your fitness level will allow. High-intensity cardio will burn more calories. Experiment with high-, low-, and medium-intensity workouts to see what best fits your routine and fitness level.
Step 5
Try a whey protein supplement or liquid amino acid, available from your local health store. Protein supplements can make great mid-meal snacks to help suppress hunger and keep metabolism going strong, according to "The Fat Burning Bible." Aim for a product that offers between 15 and 20g of protein per serving. Protein supplements can also be used pre- and post-workout to speed up muscle recovery and help achieve your fitness goals.
Step 6
One meal per week, eat whatever you want. Having one "cheat meal" per week keeps your metabolism from down-shifting due to the body's natural survival tactics. The human body can decrease metabolic rate when exposed to starvation diets, in order to survive with diminished caloric intake. "Cheating" tricks your body into keeping metabolic rate high and prevents it from going into starvation mode. Keep your cheat meal to 1 day per week or the extra calories could add up and prove a detriment to your weight-loss goal.
Things You'll Need
- Apple cider vinegar
- Distilled water
- Raw, natural honey
- Workout program
- Cardiovascular exercise equipment
- Whey protein
- Liquid aminos
References
- The Fat Burning Bible; Mackie Shilstone; John Wiley and Sons Inc., 2005
- Combat the Fat; Jeff Anderson; CQC LLC, 2009
- The Abs Diet; David Zinczenko; Rodale, 2004
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