weight loss concept

how many pounds can i lose in 6 weeks


How much weight can I lose in 6 weeks?

Expect to lose 6 – 12 pounds in 6 weeks. This is a healthy amount to lose in 6 weeks. It’s also in line with what most experts recommend for weight loss. A slow and steady rate of losing 1 – 2 pounds a week.


However, keep in mind that these numbers can vary from to person. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, gender, weight, and height. A person who weighs over 250-pounds might not lose the same amount of weight in 6 weeks as someone who weighs 130-pounds. The heavier person burns more calories due to their heavy starting weight.

woman showing weight loss

Understanding how weight loss works

Weight loss occurs when we consume fewer calories than the body needs. This creates a calorie deficit forcing the body to tap into stored fat.


With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort to a daily calorie deficit of 1000 to lose up to two pounds in a week. Achieve this with the combined efforts of diet and exercise.


Start by eating less to lose weight. However, you don’t have to starve yourself. A moderate calorie reduction of 500 is all you need. Cut out unnecessary calories from your diet to achieve this reduction. This can include junk foods or any other empty calories from foods such as; baked treats,  processed dry snacks, sweets, soft drinks, or fried foods.


Also, consider reducing your food portions. Use your serving plate as a guide. Fill half your plate with vegetables before adding protein or carbs. This way, you feel full even as you eat less.

healthy breakfast

A healthy eating plan

Focus on eating nutrient-dense foods to make up for the reduced calories. Eat more foods high in protein and fiber. These foods are great for weight loss as they keep you full for longer.


Start your day with high-protein eggs or greek yogurt, and you’ll notice a reduced appetite throughout the day. Have some high-fiber beans, peas, or lentils for lunch. These foods are just as great at keeping you full. Also, as they’re cheaper, they great for those who want to eat healthily on a budget.


Add in volume to your meals with vegetables. Enjoy an extra serving without worrying about the calories as vegetables are very low in calories.

woman exercising

Move more.

The more active you are throughout the day, the more calories you burn. If you are stuck with a desk job that keeps you sedentary, make exercising a must-do in your schedule.


Besides, most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly. Not only is this good for health, but also weight loss. The more time you spend exercising, the more calories you burn to lose weight.


Alternate between cardio and weight training for the best results. Cardio exercises such as; swimming, rope jumping, cycling, and running help burn fat fast. With weight training exercises such as; squats, lunges, deadlifts, and push-ups, you build more muscles. The more muscles you have, the better your metabolism.


How many pounds can I lose in 6 weeks?

On average, expect to lose 6 – 12 pounds in 6 weeks. It is a safe and healthy amount of weight to lose in 6 weeks.