woman weighing herself

What to do to lose weight in 6 months

Lose weight in 6 months

Losing weight in 6 months is an attainable goal. No matter how big the goal, whether it is to lose 50 lbs or 100 lbs, 6-months is a great timeline.

 

However, to successfully achieve your goal, first understand what causes weight gain and weight loss. It all starts with the food we eat. Every food we eat, be it a  little piece of chocolate to the evening meal provides our bodies with energy. Some more than others.

 

The amount of energy from each food is calculated as calories. So how does this impact your weight? Once you eat or drink something, your body takes what it needs, and the rest is stored as fat for later use.

 

How do you determine how many calories your body needs?

 

Well, this depends on factors such as your gender, physical activity, and lifestyle. Calculate this using a calorie calculator. For example, a woman weighing 165 pounds with a sedentary lifestyle needs about 1905 calories to maintain her weight.

 

If she had a very active lifestyle, she might need more calories, however, that is not the case. If she eats more food often, she will gain weight. If she eats less, she will lose weight. To lose pounds, she needs to burn about 3500 calories. In this case, this means eating about 1200 calories every day for a week to lose one pound. 500-calories less than she requires.

 

In this post, we share the simple things you can do to lose weight in 6 months. These are all healthy ways to lose weight.

 

Please note that this post may contain affiliate links. Read my full disclosure here.

 

woman infront of a mirror

 

What to do to lose weight in 6 months

  • Count your calories
  • Try intermittent fasting
  • Add high-protein foods to your diet
  • Add healthy fats to your diet
  • Eat more vegetables
  • Reduce processed foods
  • Eliminate snacking between meals
  • Exercise

 

1. Count your calories.

A calorie is “a unit of measurement.”  It is the amount of energy your body derives from the foods/drinks you consume.  After digestion, the body then uses this energy to maintain body functions. The brain uses up the most calories.

 

The body requires a certain amount of calories to maintain body functions. Factors such as gender, age, weight, and lifestyle all influence how many calories you need. Calculate the number of calories you need using a simple online calorie calculator.

 

To lose weight, eat less than your body needs so that it taps into those stored fat cells. Most experts recommend that you cut back no more than 500-calories from your daily calories for weight loss.

 

With a deficit of 500-calories daily, you can expect to lose at least 1lbs weekly.

 

When cutting calories, choose high-volume healthy foods that will keep you full for longer. Avoid processed foods as they’re often very high in calories yet low in nutrition.

wooden plate with food

2. Try intermittent fasting.

If you find it hard to count your calories, intermittent fasting is another alternative you can use to lose weight in 6 months. Intermittent fasting is an eating approach in which you limit your eating to certain hours or days. With this approach, it’s only your eating time that is limited and not the type of food you eat.

 

There are different intermittent fasting schedules to use, the most popular being the 16/8 fasting diet. With the 16/8 intermittent fasting, you fast for 16-hours and only eat within 8 hours. It is a beginner-friendly approach as part of your fasting hours are spent sleeping. To get started, decide which meal you’d like to skip, breakfast or dinner.

 

By restricting your eating hours, you will naturally lose weight as the number of calories consumed daily is limited.

 

What’s more, this approach is easy to incorporate into your lifestyle. You can use intermittent fasting even after you’ve achieved your target weight goal.

 

Another fasting schedule that’s a great option for weight loss is alternate-day fasting. On this approach, you fast for 36-hours and then eat your normal meals.

 

Even though alternate day fasting is not the best for beginners, it’s one of the easiest ways to reduce your calories as your eating time is restricted.

 

can of sardines

 

3. Add protein foods to your diet.

Several studies have shown the importance of high-protein foods on weight loss. Not only do they keep you full for longer, but they also boost your metabolism. Your body burns as much as 35% more calories to digest protein foods compared to 15% when digesting carbs and fats.

 

Because high-protein foods make you feel fuller, they will reduce your appetite. Most experts recommend that all your meals should include high-protein foods starting with breakfast.

 

You’re more likely to snack and eat more when you have a carb-only breakfast than when you include high protein foods such as hard-boiled eggs in your breakfast.

 

include high-protein foods such as ;

  • Eggs
  • Salmon
  • Lean beef
  • Lean pork
  • Skinless chicken breast
  • Cottage cheese

For snacks, consider high-protein snacks such as;

  • Edamame
  • Hard-boiled eggs
  • Jerky
  • Greek yogurt

 

Aim to eat at least 0.36g of protein per pound of body weight, this means that the average sedentary;

  • Woman should eat about 46 grams of protein per day.
  • Man should eat about 56 grams of protein per day.

chopped up dark chocolate

4. Add healthy fats to your diet.

Contrary to popular belief, not all fats are bad for you. A healthy diet should include healthy high-fat foods. These are foods with monosaturated and polyunsaturated fats that are good for your health.

 

Healthy fats come from vegetables, seeds, nuts, and fish. Besides, healthy fats are a major part of the Mediterranean diet, the healthiest diet in the world.

 

These healthy fats will improve your health and even help you lose weight. Including these healthy fats in your diet will help reduce appetite as they keep you full for longer. Besides, healthy fats such as nuts and seeds make for healthy snack options.

 

However, mind your serving, these healthy high-fat foods are all very high in calories. Include them in your diet sparingly.

 

Health experts recommend having at least 20% to 35% of your total calories from healthy fats. For someone on 2000 calories/day, this means about 400 to 700 calories of healthy fats.

woman rejecting donuts

5. Reduce processed carbs in your diet.

Carbs have continuously been made into the enemy when it comes to losing weight. However, the real issue is the type of carbs you eat that are problematic. Because let’s face, it all foods have a certain percentage of carbs in them, they can’t all be bad.

 

Carbs are the body’s best source of energy as they’re digested easily into glucose for energy.

 

However, processed/refined carbs that have been stripped of their natural fibers provide a sudden boost of energy but not for long. This is why you often find yourself feeling hungry soon after eating pasta or drinking soda.

 

Simple carbs include refined foods such as white bread, pasta, refined sugar,  soda, canned juiced, baked treats, even breakfast cereal.

 

However, complex carbs, take longer to break down providing a steady supply of energy. You feel fuller for longer with no cravings.

 

Complex carbs include food such as legumes, whole grains, fruits, vegetables.

 

When cooking, you want to stick to baking, broiling, or grilling as much as possible. Deep-frying increases the calories in foods as they absorb a lot of oil.

green peas

6. Add lots 0f vegetables to your diet.

Veggies are one of the best low-calorie foods available. Did you know that one cup of spinach contains only 7-calories? Veggies are a must-have when you’re trying to lose weight in 6 months as they add volume and nutrition without the extra calories.

 

Not only will they keep you full and satisfied, but they’re also highly nutritious. Besides, veggies are one of the best sources of vitamins, minerals, and antioxidants available to use.

 

Some of the best veggies to eat to lose weight include spinach, kale, broccoli, carrots, green peas, and cauliflower. When cooking these vegetables, avoid heavy creams or oils.

woman exercising

7. Exercise daily at least 5x every week.

Many of us view exercise as a way to burn extra calories for weight loss. Yes, it can help you burn calories fast with cardio exercises being the best. In just 30-minutes on a bike riding at 20MPH, you burn about 594 calories.

 

When you’re trying to lose weight, these high-intensity exercises are what you need to do. The best exercises for weight loss include bicycling, running, swimming, jumping rope, yoga, or rowing on a machine.

 

Even though weight lifting does not burn as many calories, it does build muscle. The more muscles you build, the more calories you burn at rest. In addition, with weight lifting, the fat burning continues long after your workout, unlike cardio.

 

For an effective exercise routine, include an equal amount of cardio and weight lifting. The US Department of Health recommends that you aim for at least 150- 300 minutes of exercise every week.

 

Besides, exercise is much more than just a way to burn calories. Some of the benefits of exercise include;

  • Helps you deal with stress.
  • Improve your cardio health.
  • Boost your mood.
  • Reduce the risk of chronic diseases.
  • Good for brain health and memory.

Exercising is especially important if you work in a high-stress environment.  Moving your body is a great distraction that will help you cope with stress better. You don’t have to start with high-intensity workouts, start with a simple 30-minute walk.

woman snacking on chips

8. Eliminate snacking.

Do you find yourself snacking in between meals? Out of boredom? Well, that won’t cut it when you’re trying to lose weight in 6 months. First, most people tend to discount just how much they eat daily because of snacks.

 

Even though foods though of snacks are often small in size, some can contain a very high amount of calories. A single can of soda contains about 150-calories. Have 2-3 in a day, and you have drunk 450-calories with little to no impact on your satiety.

 

Liquid calories are often the worst offenders as they offer no nutritional value. You will find yourself craving more and filling up on empty calories. One option is to go cold turkey and cut out snacking in between meals.

 

However, if you find this challenging, consider these healthy snacks. Opt for nuts, seeds, greek yogurt, and fresh fruit instead. Best fruits for weight loss include apple, berries, grapefruit, bananas, etc.

 

Do cut down on the number of snacks you have daily. Snack in the morning or afternoon but not both times.

 

woman on a weight scale

 

Lose weight in 6 months final thoughts

It is possible to lose weight in 6 months. There are several things you can do to get started. The first being to count your calories. Determine how many calories you should be eating at your current weight to lose weight and stick to it.

 

However, if you find counting calories challenging, try intermittent fasting. This is an eating approach that restricts your eating time rather than what you eat. Because your eating time is restricted, you will find yourself eating fewer calories.

 

Other considerations to make include adding high-protein foods, healthy fats, and veggies to your diet. These are the best foods to eat when trying to lose weight as they keep you full for longer and reduce appetite. In addition, choose complex over refined carbs.

 

Lastly, incorporate exercise into your daily routine. Not only is exercise a great way to lose weight but also a great way to relieve stress. Aim to spend at least 150 – 300 minutes exercising every week. Do these to lose weight in 6 months or less.

 

How to Lose weight in 6 months

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