Six Weeks Weight Loss Plan

Six Weeks Weight Loss Plan
Six Weeks Weight Loss Plan

Obesity rates in the United States doubled among adults from 1980 to 2000 and about 60 million adults are obese according to the federal Centers for Disease Control and Prevention. There are a number of ways to lose weight. But when it comes down to it losing weight requires determination and a plan. Development of a six-week weight loss plan can be a person’s biggest asset when trying to lose weight
How much do you have to lose?
The first step for six weeks 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 to lose 12 pounds of weight with a six-week plan.
Creating a calorie deficit
Then you need to create a daily calorie deficit. Burning one kilogram of body fat requires a 3200-calorie deficit. Start by figuring out how many calories you burn in a day without exercise (see Calorie Calculator in the references below). Once you’ve determined your metabolic rate you need to figure out how many calories you should cut from your diet and how many calories you burn through exercise. To lose two pounds per week you must create a 1000 calorie deficit per day. You can do this by cutting 500 calories in foods from your daily diet and burn another 500 calories through exercise.
Avoid Saturated Fat
Any weight loss plan requires reducing intake of saturated fat. Saturated fat is fat that is usually solid at room temperature resulting in the rapid weight gain according to the American Heart Association. Foods that are high in saturated fat is the main 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 training is an important part of your plan. Losing weight is all about raising your pulse. Running is the most basic cardio exercise but swimming and cycling are good options to run because they have less impact on the joints. You want to exercise strenuously enough to reach the target heart rate (see Heart Rate Calculator in the references below). Running on a treadmill that measures your heart rate you can easily monitor your heart rate while exercising.
Incorporate Weight Training
Include weight training with cardio exercises. If you do not include routine weight training plan you may lose muscle along with fat. Weight training increases muscle mass which can increase the metabolic rate. A person who has more muscle will almost always have a higher metabolic rate than someone with less muscle.
Keys to success
Essentials for your six-week weight loss plan includes a diet low in saturated fat cardio exercise and weight training. But the most important element is determination: you must follow your plan and stick with it!