Is it possible to lose 12 pounds in 6 weeks?
It is possible to lose 12 pounds in 6 weeks. It is a safe amount of time for most people to lose 12 pounds. It’s also in line with what experts recommend for healthy weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 42,000 to lose 12 pounds. In 6 weeks, this comes down to a daily calories effect of 1000. It is a doable goal for most people with diet and exercise.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived. You don’t have to change all aspects of your diet to achieve this deficit.
Stat with changes such as portion control to help you eat less. Serve your food on smaller side plates or bowls. Dinner plates and serving portions have gotten bigger making it hard to portion food properly. Or, use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs to eat less.
Also, consider cutting out refined carbs, junk food, and other empty calories. These are bad for weight loss as they’re high in calories with little nutritional benefit.
Avoid foods such as; cookies, cakes, pastries, ultra-processed dry snacks, sugary drinks, fried foods, and alcohol, especially beer. Eliminate these from your day to reduce your calories.
Focus on nutrition
Prioritize nutrient-dense foods to make up for the reduced calories. Add protein to your diet to help reduce appetite and boost your metabolism. Start your day with protein-rich eggs instead of the usual sugar-filled bowl of cereal. Choose lean meats, poultry, and fish for lunch or dinner.
Or better yet, enjoy high-fiber beans, peas, or lentils that are just as filling.
Fill up on vegetables at mealtimes. Veggies such as; kale, spinach, swiss chard, broccoli, and Brussel sprouts should always be part of your meals. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.
Choose healthier filling snacks such as; nuts, fresh fruit, or greek yogurt instead of ultra-processed potato chips or cookies. Do these to reduce your calories and lose 12 pounds in 6 weeks.
Exercise to lose weight.
Exercising at the correct duration and intensity can help you burn 500 colors daily to lose 12 pounds in 6 weeks.
A 185-pound person, for example, burns approximately 252-calories in 30 minutes while running at a speed of 4-MPH. This person would have to exercise for at least 2-hour daily to burn enough calories to lose 12 pounds in 6 weeks. A doable goal that you can easily chive with cardio or weight training exercises.
Cardio exercises increase your heart rate and help you burn calories fast. These include workouts such as; swimming, running, rowing, or jumping rope. Weight training involves working against a force to build and strengthen muscle. These include exercises such as; squats, deadlifts, lunges. Alternate between these exercises for best results.
Start with workouts you enjoy doing. If you hate running, consider light walking exercises or rowing. Build momentum as you go and vary your intensity to burn enough calories as you exercise.
If you struggle with a busy schedule, consider high-intensity interval training. These workouts take less than 45-minutes to compete yet are just as effective at burning calories. Do these, and you will lose 12 pounds in 6 weeks.
Is it possible to lose 12 pounds in 6 weeks? Conclusion
Losing 12 pounds in 6 weeks is a doable goal for most people. It’s also in line with what most experts recommend for safe and healthy weight loss.