6 Week Diet Plan To Lose 10 Pounds ? In this blog post, I’ll give you the fundamentals of my six-week diet plan to lose 10 pounds. The goal of this post is to help you understand exactly what to do to lose 10 pounds in 6 weeks.
How much weight can I lose in 6 weeks?
Expert-recommended weight loss hovers around 1-2 lbs per week (anymore and you risk upsetting your metabolism), so some women could potentially lose around half a stone of fat in six weeks, while others will be just shy of a stone.
But fat loss (weight loss to the masses) is unique and is dependent on many factors. Just because someone else on Instagram is seeing results faster than you, it doesn’t mean that you’re not progressing. It’s important to realise that there are many factors at play when it comes to body composition.
How to stay focused on a weight loss goal for 6 whole weeks?
Before beginning any fitness or food plan, identify your Big Why. ‘This is the magic ingredient to get you through those moments when you’re tempted to give in,’ Dr Jen Nash, Healthspan’s clinical psychologist says. ‘What’s the reason you’ve decided to embark on this six-week regime? Is it a ‘moving away from’ goal to avoid something you don’t want, like a health condition getting worse, or ‘moving towards’, to feel confident for an event? Anchor your Big Why with a physical reminder – a photo, an inspiring word or phrase you can turn too for motivation.’ If you’re someone who is easily derailed, this is vital.
How much should you eat to lose weight in six weeks?
Follow NHS ‘safe rate’ guidelines of a loss of 1 to 2 pounds a week and you’ll need to reduce your current calorie intake by 10%, says Rickets. So if you eat 2,000 calories a day, aim for 1,800. ‘This will be a little different for everybody, but start with a 10% deficit, and adjust things from there, depending on how you’re responding and progressing over the 6 weeks. I’d never advise being in more than a 20% deficit, and the smaller and slower the better, particularly if muscle retention is your main goal.’
Pruce agrees. ‘Starting with a gradual calorie deficit (10 to 20% derived from food intake, daily exercise and general activity) as opposed to a very drastic calorie deficit is a sure fire way to ensure you maintain optimal mood and energy levels, plus leaves some wiggle room for the fun tasty foods we all crave.’
4 Steps to Lose 10 Pounds in 6 Weeks
The internet is full of weight loss advice. If you search for weight loss plans, you’ll find websites that tell you the key is diet. Some will say cardio is necessary, others preach weight lifting, and still others swear by a specific ratio of fats, carbs, and protein.
If you try to integrate all of this information into your daily routine, you may be overwhelmed. When people decide they want to make a permanent lifestyle change, they often aim to do everything. They cut out sugar and limit calories while they begin to run and lift weights. This is very taxing on the mind, body, and willpower. More often than not, extremism will lead to disappointment.
The question is, how do you approach weight loss in a sustainable manner? How do you make changes and stick to them for the rest of your life?
We’ve put together a 4-step weight loss program to guide you through the process. It will help you understand how to approach diet and exercise and how to find a routine that works for you. We have recommendations for how long each step should take. Everyone is different and you should progress to the next step whenever you feel that you have accomplished the previous task.
1. Find a workout that’s doable and one that you enjoy.
Some people like lifting heavy weights, some like running, and others like fitness classes such as yoga or zumba. The first step is to find the exercise that works for you. Try different kinds of workouts and test which one you enjoy the most. We have workout plans to introduce you to different styles of training, including running, yoga, Crossfit, and Tabata.
Once you find an exercise you enjoy, your job is to make it a habit to go to the gym. The challenge this week is to exercise 5-6 days of the week for at least 45 minutes. You decide where, when, and what to do, but you must work out.
Step one should last for one to two weeks, but you should continue to work out 5-6 days per week for the duration of the six-week period. During these first weeks, exercise should be your priority. Reducing your calorie intake when you’re starting a new exercise regime can put undue stress on the body. For now, focus on adding exercise without worrying about your diet. Try to keep your caloric intake about the same.
Recommended Time Frame: 1-2 weeks
2. Cut back on added sugars and fried food.
Nutrition is complicated. There are macronutrients (fats, carbs, and protein) and micronutrients (vitamins and minerals). You need to consider your fiber intake, how much sugar you eat, if the sugar you’re eating has a low or high glycemic index – let’s just say it’s overwhelming. But don’t worry. You don’t need to understand all of these nutrition concepts to begin a healthy diet. For step two, we’ll keep things simple. Your job is to cut back on the amount of added sugar and fried food you consume. This doesn’t mean that you should eliminate it from your diet altogether. Instead, try eating a little bit less each day. Stock stevia to sweeten your food. Whenever possible, replace white sugar with natural sweeteners like honey. Good ways of cutting back on sugar include:
1. Replace cereals with stevia-sweetened oatmeal.
2. Reduce the amount of soda you consume. If you drink a bottle every day, limit sodas to every other day. If you only order it at restaurants, ask for sparkling water instead.
3. If you buy almond or soy milk, try the unsweetened version. It’s an easy way to cut 100 calories from your day.
4. Choose fresh fruit over dried fruit.
5. Choose a light salad dressing or make your own. Check out these recipes for homemade healthy and delicious salad dressings.
6. Limit desserts to once a week. If you crave something sweet at other times, have fresh fruit.
7. If you’re craving a rich dessert such as ice cream, evade the craving by drinking a tall glass of milk. You can also eat some stevia-sweetened Greek yogurt or a creamy smoothie. For smoothie ideas, check out our skinny banana split smoothie, or this chocolate peanut butter protein smoothie.
For step 2, you should also reduce fried food. This includes fried chicken, french fries, and potato chips. The good news is that you can get all of these foods baked instead of fried. Baking your food will save you hundreds of calories and will help you avoid trans fats that are linked to weight gain and cardiac disease.
Recommended Time Frame: 2-3 weeks.
3. Step up your clean-eating lifestyle.
After 2 to 3 weeks of cutting back on added sugars and fried food, work on cleaning up the rest of your diet. Learn how many calories you should be eating and divide them between meals and snacks. Remember that perfection is not necessary for progress.
You can lose weight while allowing yourself an occasional treat. Schedule a cheat meal that allows you to eat your favorite foods once a week or once every two weeks. Use the following guidelines for the rest of your meals:
1. Start your mornings with fiber and protein. Meal ideas include vegetable omelets made with egg whites, oatmeal sweetened with stevia, or yogurt topped with nuts, seeds, and fresh berries.
2. Keep your stomach full by eating large servings of vegetables at every lunch and dinner. The fiber in the vegetables will keep you full longer.
3. Have lean protein every day. This includes chicken breast, turkey, soy, and fat-free plain Greek yogurt.
Recommended Time Frame: 2 weeks.
4. Form habits.
The final step is the hardest, but if you’ve committed to the first three steps, the fourth should be a breeze. To wrap up our 4-step program, we challenge you to create healthy habits all around. It’s easy to make it to the gym every day when it’s part of your routine. Resisting junk food gets easier the more you do it. Once a healthy lifestyle becomes a habit, you’ll find you maintain it easily. You’ll continue to slim down and grow stronger.
How To Lose 6-12 Pounds In 6 Weeks?
Between 2013-16, almost half of all the adult Americans had the same goal – “lose weight”. So, if you are on the same journey and trying everything to get slimmer, you are certainly not alone.
If you are trying to lose weight there is some good news and some bad. If you had a huge meal and felt guilty that it will make you fat, be assured, a single meal, no matter how excess or high-caloric it is, will not make you gain weight, but if you continue the same for a week, it might. It takes time to gain weight. Great! is it not?
Now the bad part. Just the way it takes time to gain weight, it also takes time to lose it, even after putting up all the hard work. Want to know how much weight you can lose in 6 weeks? How quickly can you lose weight without harming your health? And what is the healthiest way to lose weight? Let’s find the answers.
So, now you have a realistic and healthy weight loss goal which is the first and most important step of every healthy weight loss regime. If you stay focused, with a little hard work you can easily lose 6-12 pounds in one and half months. Let us check out how.
Plan Your Diet
There are several diet plans out there. From low-carb diet to ketogenic diet to ultra-low fat diet and Mediterranean diet, the list goes on. While some of these diets can be actually healthy and effective, some are nothing but fads.
The good thing is, you can always plan a healthy weight loss diet for yourself without following any of the diet trends. Every individual is unique and a customized diet plan is always the best. So, get a diet plan from a nutritionist, who will design it keeping your exact needs, goal, and physical status in mind.
Here are some basic tips to plan your daily diet.
Restrict the bad fat
1g of fat has about 9 calories. So, when you are counting the calories, keeping the fat low in your diet is a wise choice. Eat more raw and fresh fruits instead of fried and oily cuisines. However, do not reduce your consumption of good fats that you get from fish, nuts, and seeds. Meat, butter, cheese, ice cream are all loaded with saturated fats that you should avoid completely when trying to lose weight. Include a healthy dose of unsaturated fat in your daily diet.
Limit sugar and carb intake
Carbohydrate is an important building molecule but excess carbohydrate is converted to fat in the body and stored in the adipose tissue. Keeping your total carb intake low to moderate is important when you are trying to lose weight. Artificial sugars and sweeteners are high in calories but low in nutrition. You should completely avoid these when planning your weight loss diet. Refined grains and processed foods should also be avoided.
Eat more fresh fruits and veggies
Including more fresh fruits and veggies in your diet is the best way to fill your stomach without adding much to the total calorie. Fruits and vegetables are high in nutrients but low in calories. They contain fiber which promotes satiation and can keep you full for longer without adding many calories to the body.
Intermittent fasting is good for weight loss
We all love to snack in between meals but if you are on a weight loss journey, stopping this habit can help more than you expect. Fasting between two meals prevents fat storage and helps to burn more fat. Limit the hours of the day when you should eat and eat early. Eating only during the day like between 7 am and 3 am or 10 am and 6 pm and fasting the night can be very effective to boost weight loss.
Follow A Daily Exercise Regime
Your daily exercise regime should be planned according to your current weight status and your weight loss goal. Training under a professional can surely help. For quick weight loss maintaining variation in exercising is necessary. It is best if a professional can plan it for you. Including different types of exercises in your regime and introducing new activities can help you burn more calories and also keep you motivated towards the goal.
Ensure that your daily exercise regime includes sufficient cardio and strength training. Also, include muscle-strengthening activities in your exercise routine to maintain lean body mass during weight loss. You need to adjust your exercise regime and physical activities depending on how many calories you are eating and the energy deficit you want to create.
It is important to keep in mind that every person is unique and the effect of the same calorie intake and same exercise regime might lead to different results in different people. Following a healthy diet plan with an intelligently crafted exercise regime and activities can help you shed the extra weight in a healthy way.
If you want or need to lose more weight than 6-12 pounds, instead of trying to lose it quickly, follow the same routine for a longer duration.
A Diet Plan To Lose Weight Successfully!
The past couple of days have witnessed trending news in the form of the stunning transformation of Anant Ambani, son of Mukesh Ambani, MD of Reliance Industries Limited. Anant, who had previously been burdened with excessive body weight due to intake of some strong medications, has achieved an unbelievable target of losing 108 Kgs of body weight in just 18 months!
Many people suffer from obesity and many other conditions as an aftereffect of excessive body weight, but don’t know how to address the issue to attain a healthy weight. In this regard, the story of Anant is an inspirational lesson for all those who want to lose weight and follow a strict diet plan and exercise regime continuously to achieve their goals. Just like him, now you too can attain a healthy body weight and a fit physique too through the techniques mentioned below:
1. Following an Appropriate Diet Plan – A healthy diet is the key to a good weight loss regime besides the implementation of an effective exercise plan. Anant had opted for a strict low-carb diet without the presence of sugar. This type of diet has a lot of benefits including weight loss in a healthy way. This type of diet requires you to avoid all types of processed food items including breads, soft drinks, cereals, pastas, sweets etc. And increase the intake of foods rich in healthy fats and proteins.
2. Weight and Functional Training – Weight training is known for burning calories and functional training helps in increasing your core stability through exercises like squats, stretches, lunges etc. A combination of these two in your exercise regime will not only help you lose weight, but will also enable you to do it in a healthy way.
3. High-intensity Cardio Exercises – High-intensity cardio exercises are recommended by most gym instructors to people who want to lose weight as they increase your heart rate and consume lesser amount of time to eliminate the extra fat from your body.
4. Yoga – There’s no better way to stay fit and healthy than making yoga a part of your daily lifestyle. This ancient tradition not only tones your muscles and burn calories, but also gives you a healthier life by helping you relax your mind and body both. This was also one of the techniques followed by Anant to reach his destination of a having a healthy body.
We’ve put together a sample diet plan exclusively for you, which can help you lose weight in a healthy natural way:
Early Morning (6:30 am – 7:00 am) – a glass of warm water + 1/2 lemon juice + pinch of salt; walk for 30 minutes.
Breakfast (8:00am – 9:00 am) – 1 cup milk/tea, with fruit, oats with milk/namkeen oats, veg. Dalia, veg. Upma, veg. Poha, veg. Sandwich, 2 egg whites/1 whole egg and toast.
Mid-Morning (11:30 am) – fruit/sprouts
Lunch (1:00 pm – 2:00 pm) – 2 chapattis with vegetable, salad, dal/curd/idli + sambhar (alternatively, if you want to have 1 bowl rice, have it with 1 katori rajma/kadhi/dal/chhole + salad)
Tea-Time (4:30pm – 5:00pm) – tea/coffee + 2 biscuits/rusks
Evening Snacks (6:00 pm – 6: 30pm) – roasted chana, sprouts, popcorn, veg sandwich, sometimes 4-5 almonds, walnuts, pista, raisins
Dinner (8:00 pm – 8:30 pm) – 1-2 chapattis with vegetable, salad or 1-2 veg sandwiches, or roasted chicken/grilled fish (if non-vegetarian)
Post-Dinner (if required, at 10:00 pm) – 1 cup of milk.
We hope the above suggestions and the sample diet plan will inspire you to embark on a journey of transforming yourself into a healthier and happier person! There’s no happiness better than feeling