Some weight loss plans promise weight loss of 20 or 30 pounds in 4-6 weeks. While some people may be able to reach that with dramatic changes, most people will have weight loss that is not quite as dramatic within 6 weeks. You may be able to lose 5-10 pounds in 2 weeks following a crazy fad diet, but what is more important is how much weight can you keep off long term.
Most diets have only about a 5% percent success rate in the long term. While that may seem dim, keep in mind in order for long term weight loss to be successful you need to think of it as a continual lifestyle change.
Here are some factors of what you can expect for weight loss of 6 weeks and what it can require.
What is realistic and recommended?
A lot of factors play into weight loss that can be hard to predict such as: genetics, variance in metabolic rates, stress, sleep patterns and hormone levels. While there is a wide range of variance for weight loss between individuals, what is generally recommended is a weight loss plan of 1-2 pounds per week. If people lose weight at a consistent rate like this, successful weight loss long term may be more likely. Shifting food intake and exercise levels enough should shift the body into burning body fat as a fuel and promote weight loss.
The first few weeks of following a weight loss program can easily be more than a few pounds of weight loss, but after that it can even out to a pound or two of weight loss per week. For a total of six weeks, this can equate to an approximate 6-12 pounds of weight loss.
This goal of 6-12 pounds of weight loss can be considered a reasonable goal of weight loss in 6 weeks. Even one pound of weight loss a week takes a big shift in lifestyle choices. If someone is willing to really make healthy changes, two pounds per week can happen with consistent dedication.
How much weight do you have to lose?
If someone has a lot of weight to lose, weight loss can be more dramatic the first month or two. Weekly weight loss of more than a few pounds can be common. However, if someone only wants to lose 10-15 pounds, weight loss may be at a slower rate depending on the changes in lifestyle someone makes.
Another factor than can impact rate of weight loss if the degree of change in lifestyle a person is making. If someone is used to eating a lot of junk food, soda and not exercising, switching to eating a healthy diet and working out consistently can produce dramatic results. If someone already eats a pretty healthy diet and is active, weight loss may not be as pronounced but can still be attained.
What will it take to lose weight in 6 weeks?
One of the biggest factors for losing weight in 6 weeks and beyond that is having a determination to be consistent with your lifestyle changes. Sometimes weight loss can be an up and down process, but not giving up on healthy changes in diet and exercise are important for long term success.
Many people don’t realize the amount of exercise or change in diet it can take to consistently lose weight week after week and keeping the weight off. Even after reaching your goal weight, you may need to keep exercising at the rate it took to get the weight off. According to the National Weight Control Registry (NWCR), most people who have successfully kept weight off continue to exercise at least 60 minutes a day.
If you are trying to lose weight within a 6 week time frame, a general recommendation for weight loss would be a pound or two per week. This translates to a total weight loss of 6-12 pounds in 6 weeks. Of course some people can lose more or less weight in this time, as there are many factors that play a role in weight loss.
If someone has a lot of weight to lose, weight loss can be expected to be more dramatic in the first month or two. Also, weight loss rate can be affected by the amount of change someone is making. In general, the more extreme the shift in lifestyle the more the weight loss will be seen.
Weight loss promises of losing 20-30 pounds from some diet programs in a month are usually not the norm. Keep your eye on long term success; losing only a pound or two a week is considered the recommended way for long term weight loss. Consistency is also key; if you do not reach your weekly weight loss goal don’t change what you’re doing. Keep up your healthy lifestyle because consistency will make a difference over the long haul.
References used in this article