Can I Lose 30 Pounds In 6 weeks? Is It Safe?
When it comes to losing weight, there is no fast remedy. However, knowing how much weight you can lose in six weeks will help you achieve your final goal healthily and sustainably.
How much weight you may safely lose during a six-week weight reduction program, as well as suggestions for a long-term diet, are all included in this guide.
Can I Lose 30 Pounds In 6 weeks?
What are the hallmarks of healthy weight loss? According to the Centers for Disease Control and Prevention, a healthy weight loss goal is one to two pounds each week (CDC).
You may expect to drop no more than 12 pounds in six weeks if trying to trim down. It’s unlikely that most people can lose any more weight in this short period.
A healthy weight-loss rate of between 3 and 5 pounds per week is needed to drop between 20 and 30 pounds in six weeks, which is significantly over the CDC’s and other professional sources’ recommendations.
How Weight Loss Works
It would help if you expended more calories than you consume to lose weight. Doctors and health groups recommend that weight reduction be slow and constant, regardless of the extent of the calorie deficit.
The CDC recommends gaining 1 to 2 pounds each week, which is considered an average rate of weight loss. Reduced portion sizes, better food quality, and more physical activity are the most common ways to do this.
A daily calorie intake of 1,600 to 2,400 for women and 2,200 to 3,000 for men is recommended by the 2020–2025 Dietary Guidelines for Americans, depending on their degree of physical activity.
According to the Mayo Clinic, cutting 500 to 1,000 calories from your daily diet will help you lose weight steadily. This is because it takes 3,500 more calories to burn off a pound of fat than you consume.
As a result of a June 2013 study by the International Journal of Obesity, this computation may not always appropriately account for the amount of energy used. As your metabolism slows in reaction to consuming fewer calories, you may experience a weight reduction stall, according to the Mayo Clinic. A deficit of more than 3,500 calories may be necessary for this scenario to maintain your weight loss.
The Harvard Health Publishing recommends that except under the guidance of a medical practitioner, those who fall into either the AFAB or AMAB categories should not restrict their daily caloric intake below 1,200 calories or those who fall into the latter category below 1,500.
How to Lose Weight in 6 Weeks
1. Set a Realistic Goal
Instead of trying to drop 20-30 pounds in six weeks, experts advocate losing 6-12 pounds in that time frame by losing 1 to 2 pounds every week.
As a result of significant changes to your food and activity, you may lose more water weight than you expected initially, according to the Mayo Clinic. After a few weeks, you should be able to maintain a healthy weight loss rate.
2. Choose a Healthy Eating Plan
Many diets have been proven to help people lose weight. The Mediterranean diet, which U.S. News & World Report frequently names one of the finest in the country, is hailed for its approachable nature and emphasis on healthy foods without imposing excessive dietary restrictions.
If you’re not a fan of diets, try making healthy food substitutions instead. Substitute lemon water for soda, unsweetened tea for iced tea, quinoa for white rice, or baked kale chips for potato chips to increase your intake of nutritious foods while maintaining your favorite comfort foods and snacks. It’s about creativity in the kitchen and re-creating your favorite meals using healthier options.
Working with a licensed dietician may be beneficial if you have specific dietary needs or want some help figuring out what to eat.
3. Steer Clear of Fad Diets
Many fad diets promise quick weight reduction and seem too good to be true, such as the cabbage soup, the Atkins diet, and even the keto diet.
According to the American Academy of Family Physicians, they often exclude whole food groups, have close menus, and don’t include exercise or lifestyle improvements. Specific treatments, vitamins, or detox kits may be recommended, putting you at risk for unwanted side effects that might be hazardous.
According to the National Center for Complementary and Integrative Health, these programs typically lack scientific proof, can be hazardous and can have long-term effects on your health. If you go on a crash diet, your metabolism will be slowed down, and it will be more challenging to keep your weight off.
4. Move More
Exercise and a healthy diet are inseparable. The CDC suggests combining cardio and strength training to help you reach your six-week weight-loss objectives.
Weight reduction can be sped up by doing 300 minutes of moderate-intensity exercise (think: brisk walking or light bicycling) every week, according to research published in the November 2020 issue of Medicine & Science in Sports & Exercise.
You’ll continue to burn calories even after your workout since strength training builds muscle and raises your resting metabolic rate.
Before beginning your six-week weight reduction strategy, see your doctor if you are new to exercise or haven’t worked out for a long time. Typically, you’ll start slowly and work your way up to higher activity levels.
Can You Lose 20 or 30 Pounds in 6 Weeks?
In six weeks, can you drop 30 pounds of weight? Maybe. But, should you? In most cases, the answer is “no,” as fast weight loss exceeds the CDC’s recommended rate of weight reduction.
An average adult can only burn about 1,700 to 2,100 calories daily when they lose between 20 and 30 pounds in six weeks. People who have excessive overweight or great athletes could be able to produce this shortfall, but it’s generally unhealthy for most people.
Some persons with obesity may need to lose this much weight quickly to avert medical concerns.
Under the guidance of their doctor and the supervision of the National Health Service, a very low-calorie diet (VLCD) ranging from 800 to 1,000 calories may be recommended and provided (NHS). Meals are typically substituted with shakes or other supplements while following a strict diet.