Six Week Weight Loss Plan

Obesity rates in the U.S. doubled among adults from 1980 to 2000, and about 60 million adults are now obese, according to the federal Centers for Disease Control and Prevention. There are a variety of ways to lose weight. However, when it comes down to it, losing weight requires determination and a plan. Developing a six-week weight loss plan can be a person's biggest asset when trying to lose weight.

How Much Do You Want To Lose?

• The first step in your six-week weight loss plan is to determine how much weight you want to lose. Two pounds per week is the safest weight loss rate. That means you can make a goal of losing 12 pounds of weight with a six-week plan.

Creating a Calorie Deficit

• Next, you must create a daily calorie deficit. Burning one pound of body fat requires a 3,200-calorie deficit. Start by figuring out how many calories you burn in a day without exercising (see the Calorie Calculator in References below). Once you have determined your metabolic rate, you must determine how many calories you're going to cut from your diet and how many calories you're going to burn through exercise. To lose two pounds per week, you have to create a 1,000-calorie deficit per day. You can do this by cutting 500 calories of food from your daily diet, and burning another 500 calories through exercise.

Avoid Saturated Fat

• Any weight loss plan requires lowering your intake of saturated fat. Saturated fats are fats that are usually solid at room temperature, and they result in rapid weight gain, according to the American Heart Association. Foods that are high in saturated fat are the biggest cause of weight gain and obesity in the United States. A Double Quarter Pounder with Cheese from McDonald's has 19 grams of saturated fat and 740 calories.

Elevate Your Heart Rate

• Cardio exercise is a vital part of your plan. Losing weight is all about elevating your heart rate. Running is the most basic cardio exercise, but swimming and biking are great alternatives to running because they have less impact on your joints. You want to exercise strenuously enough to reach your target heart rate (see the Heart Rate Calculator in References below). Running on a treadmill that measures heart rate allows you to easily monitor your heart rate while you are exercising.

Incorporate Weight Training

• Incorporate weight training with your cardio exercises. If you do not include routine weight training into your plan, you may lose muscle along with the fat. Weight training increases muscle mass, which can raise your metabolic rate. A person who has more muscle will almost always have a higher metabolic rate than a person with less muscle.

Keys To Success

• Essentials for your six-week weight-loss plan include a diet low in saturated fat, cardio exercise, and weight training. But the most important element is determination: you have to follow your plan and stick with it!