Lose how much weight in 6 weeks

Here are some of the factors:. Enough sleep is recommended for effective weight management. An adult should sleep for 7 to 9 hours every day 2. This gives your body enough time to rest and prevents you from starting unhealthy eating habits like night snacking, leading you to take in more than your daily energy requirements leading to weight gain.

Genes also play a role in weight management. Being overweight and obese tends to run in the family. If your parents are overweight or obese, your chances of being overweight or obese are high compared to those whose parents are not overweight or obese 2.

This is unknown to many people, but people of certain races and ethnic groups tend to be more likely to be obese than other people 2. Taking America as an example, African American adults have the highest obesity rates, followed by Hispanics and Caucasians. This applies to both males and females. On the other hand, Asian American adults are less likely to suffer from obesity. Stress will influence whether you gain or you lose weight. Stressed people tend to gain more weight than people who are less stressed 2.

Stress is part and parcel of life as there are so many things to get stressed about: work, family, finances and school just to name a few. Stress might lead you to start unhealthy eating habits like stress-eating, which will hinder your weight loss journey. If you want to lose weight, you should avoid stress or look for ways to deal with stress like talking to someone, going out with friends, etc. Alcohol is energy dense, which adds to your daily calorie intake, leading you to take in more calories than your body burns, which could lead to weight gain.

Reducing your alcohol intake could be beneficial when it comes to weight loss. Women tend to gain more weight than men. This is from the fact that men tend to have more muscle mass compared to women. Muscles burn more calories at rest compared to fat mass 2.

Most people gain weight as they grow older 2. Hence older people are likely to be obese and overweight compared to young people. All over the internet, you will find different sites advertising how you can lose so much weight in such a short amount of time.

The different sites will have you adopting very-low-calorie diets that can be dangerous for your health as they might lead to malnutrition; they might have you doing tough workouts and trying different supplements.

It is advisable to consult a dietitian as they are the most qualified nutrition experts to create an individualized weight loss program for you. To answer the question, it is not safe to lose 20 pounds in 6 weeks. A person is recommended to lose 1 to 2 pounds in a week and hence 6 to 12 pounds is the recommended weight you should lose in over 6 weeks 4.

To lose 1 pound, you need to burn about calories and to lose 2 pounds requires you to lose calories in a week. Breaking it down to daily instalments, for you to lose 1 pound in a week, you need to burn calories every day or consume calories less than your daily energy requirements.

To lose 2 pounds in a week, you need to burn calories every day or consume less than your daily energy requirements 1. While doing all this, you need to remember you should not consume less than calories in a day as that is the minimum recommended calorie intake for most adults.

With that out of the way, let us see what losing 20 pounds in 6 weeks means. To lose 20 pounds in 6 weeks, it means you need to be losing somewhere around 3.

That is way above the recommended number of calories you should reduce from your daily diet to lose weight. People who can lose that much weight are usually obese of which most of it is usually water weight. To achieve such a fast weight loss, they are usually out in a very low-calorie diet and are constantly monitored by a medical team 1.

Professional athletes can also lose this much weight sometimes, and they are also usually under the close eye of medical experts. This is all to say that it is not realistic to lose 20 pounds in 6 weeks and people should aim to lose the recommended weight, which is 6 to 12 pounds in a week. With that said, here are dangers associated with rapid weight loss of which 20 pounds in 6 weeks qualifies as. BetterMe app is your personal trainer, nutritionist and support system all in one.

Start using our app to stay on track and hold yourself accountable! The easiest way to beat these dieting doldrums is to stop thinking about food and focus your attention elsewhere. Maybe a little browse around the clothes stores for some ideas for your soon-to-be new look. Going for a brisk walk or cycle may also help as exercise releases endorphins, the body's own happy chemicals that give you a natural high.

Don't call yourself names if you have a bad diet day, you wouldn't do that to your best friend. Lapses in your new routine don't mean failure - they're a normal part of life and one you need to learn to accommodate. Simply get back on track with your next meal or snack. Try on a favourite item of clothing that was feeling too tight to wear before you started your six week campaign. By now you'll certainly notice the difference, you only have to lose 2lb of fat in order to lose 1cm from your waist.

Having got this far, you've probably lost a good lbs - go you! You're unlikely to sabotage your own efforts at this stage, but people around you will be noticing changes. While you're very likely to get a few compliments, not everyone will be comfortable with your weight loss and may feel the need to try and 'feed you up'.

Here's some tips to bolster your resistance:. The problem is, that while losing weight will create big changes in your life that you welcome, not all your friends, family and colleagues will embrace change in the same way and may feel threatened by it. They may go out of their way to offer you biscuits, bring chocolates, or give you a huge serving of pasta.

The key is to constantly remind yourself why you wanted to change in the first place - and don't allow other people's fear to put you off. You wouldn't expect to have an alcoholic drink pushed on you if you were driving, would you?

So you shouldn't expect to be forced into having high-calorie food, either. Quite simply, just say no!

There's no need to offer an explanation or feel guilty, you are simply taking control of what you eat and when. If you do find yourself in the situation where food has been foisted on you, simply leave it. It might seem wasteful, but you didn't ask for it and it's just as wasted on your waist as it is in the bin. Get your friends and family on your side and ask them to help you rather than hinder you. If someone doesn't seem to want to help, then don't feel bad about avoiding for him or her for the time being.

As the pounds fall off and you feel more confident, you'll feel stronger and be better equipped to cope with unsupportive people. Bottom line: while others may tempt you, ultimately you're in charge of your own life.

After all, you're losing weight for yourself - not someone else! Once you've got to week six, there's probably not much more you need to know about how to lose weight successfully - you've done it!

If you want to continue and lose more weight, keep on doing what you're doing until you reach your ultimate goal. The tips below will help you to transition to your new 'normal' and maintain your new weight. If the calorie deficit you used to lose your weight was to , add calories a day to your existing daily calorie intake.

This means if you've been having 1, calories each day, you should now have 1, calories a day. If you've been cutting calories by less than a day, increase your intake by From a daily allowance of to , for example. Add back calories to your daily intake in increments each week, depending on what your scales are telling you, until your weight stabilises at a level you're happy with.

Weigh yourself regularly - at least once a week. Just this simple tactic can stop you from straying too far from where you want to be. There's no need to panic about short term weight fluctuations, they happen to everyone.

But if you start to notice a trend on your scales, you probaby need to take some action. You know what to do! Some people find it helpful to set an upper limit. If they go past that weight, they know they need to do something about it. Slipping back into old ways such as always having biscuits with coffee, nibbling on cheese while you cook or grabbing a chocolate bar every night on your way home from work, will soon start to show on your scales.

Be careful about anything you eat 'habitually'. Food is part of the enjoyment of life. You don't have to feel that any foods, including indulgent puddings and deep fried chips, are forever off your menu.

These kinds of foods can be included as part of what you eat without compromising your weight, or your health. Just include them occasionally rather than every day. If you've been exercising as part of your weight loss regime - keep it up.

Not only is exercise great for your health but it will help you maintain your weight loss. Be attentive to what's happening to your weight any time you have a change in your normal level of activity, not just deliberate exercise.

For example, if you change jobs and now drive instead of walking to work. Even seemingly subtle changes like moving to a house with no stairs can add up to pounds gradually gained over time. No one wants to be on a diet for their whole life.

But you do have to make choices about what you eat and when that fit with the person you want to be. You don't need to say 'I cant eat that'. If you're working toward a slimmer frame, you can expect to lose about 12 pounds maximum in six weeks. For most people, dropping any more weight in this amount of time is not possible or recommended. To lose between 20 and 30 pounds in six weeks, for example, you'd need to lose between 3 and 5 pounds per week, which far exceeds the healthy weight-loss rate suggested by the CDC and other expert sources.

Weight loss requires burning more calories than you take in. The size of the calorie deficit will dictate how much and how fast you lose, but doctors and health organizations advise that weight loss be gradual and steady. The reason the CDC-recommended pace of 1 to 2 pounds per week is considered healthy? It's usually achieved with manageable decreases in portion sizes, improvements in the quality of food choices and more physical activity.

For weight maintenance, the Dietary Guidelines for Americans recommends a daily intake of 1, to 2, calories for people assigned female at birth AFAB and 2, to 3, calories for people assigned male at birth AMAB , depending on their activity level. To achieve steady weight loss, it's suggested to cut approximately to 1, calories from your daily diet, per the Mayo Clinic. That's because you lose 1 pound when you burn about 3, more calories than you consume.

You might also have a weight-loss plateau as your metabolism slows in response to consuming fewer calories, according to the Mayo Clinic.

In this case, you may need to create a deficit greater than 3, calories to keep losing weight. However, your calorie intake should not fall below 1, per day if you're a person AFAB or 1, per day if you're a person AMAB, except under the supervision of a health professional, according to Harvard Health Publishing.

Eating too few calories can endanger your health by depriving you of necessary nutrients, and it can also make weight loss more difficult.

Fortunately, most people can create a sufficient deficit through diet and exercise without dipping below that threshold. Did you know that keeping a food diary is one of the most effective ways to manage your weight?

Download the MyPlate app to easily track calories, stay focused and achieve your goals! Rather than figuring out how to lose 20 to 30 pounds in six weeks, stick with the expert-recommended pace of 1 to 2 pounds of weight loss per week, or between 6 and 12 pounds in six weeks.

You may lose slightly more than that at first, because your body can quickly shed water weight when you make dramatic changes to your diet and exercise, according to the Mayo Clinic. Over a few weeks, though, your weight loss should level out to a healthy pace.

There are several eating plans that have been shown to promote weight loss. The Mediterranean diet , which consistently ranks on the top of U.

If diets aren't for you, make healthy food swaps instead. Trade soda for lemon water , iced tea for unsweetened tea, white rice for cauliflower rice or potato chips for baked kale chips to incorporate more whole foods while still enjoying your go-to meals and snacks.

The key is to get creative in the kitchen and recreate your favorite recipes using healthy alternatives. If you have special dietary considerations or need more support in choosing an eating plan, consider working with a registered dietitian.

Fad diets like the cabbage soup diet, the Atkins diet and even the keto diet promise rapid weight loss and often sound too good to be true.