A 7-Day, Calorie Meal Plan. Here's a week-long menu for our Lose 20 Pounds Fast Diet What Jennifer Hudson Eats to Maintain Her Pound Weight Loss. Diet. An Easy 6-Day Plan To Lose 10 Pounds. Follow this easy plan for a month and enjoy Saying out loud that you're planning to lose weight reinforces that you. Lose 15 Pounds in One Month: Free Sample Diet Plan. is not generally recommended to lose 15 pounds in a month, have a substantial amount of weight to lose.
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Check your inbox for an e-mail with a link to download the recipes. Achieving and managing a healthy weight takes time and patience. A six-month plan allows you to pursue a safe rate of weight loss without feeling overly deprived or burdened by your efforts.
Over six months, many of your dieting strategies may become lifelong habits that can help you manage your weight even after you have achieved your goal. Creating your six-month weight-loss plan becomes easier when you have specific results in mind. Instead of saying you want to become healthier and lose weight, aim for specific targets.
Commit to losing 10, 20 or 30 pounds and eliminating any risk factors for chronic conditions such as elevated insulin levels, high blood pressure and cholesterol, or a waist size over 40 inches for a man or 35 inches for a woman. These factors increase your risk of developing metabolic syndrome, which increases your risk of coronary heart disease, stroke and Type 2 diabetes, according to the American Heart Association.
To lose weight, you must create a calorie deficit, meaning you eat fewer calories than you burn. A pound of weight equals about 3, calories, so if you make your deficit equivalent to about calories per day, you can shed a pound per week. Burn more calories through increased physical activity to make this deficit greater and help you lose weight faster. Over six months, losing one or two pounds a week can yield as much as a lb.
Visit a resource such as caloriesperhour. From this number, subtract calories to set your daily calorie target for losing one pound per week—a safe and sustainable rate as per the Centers for Disease Control and Prevention.
Remember that as you become slimmer, the amount of calories you burn daily decreases. For every five pounds you lose, you burn between 25 and 50 calories fewer per day. Adjust your calorie target every time you lose about 10 pounds to make sure you continue to lose weight and do not plateau, recommends registered dietitian Joanne Larson on "Ask the Dietitian. Take your calorie target and divide it up over the course of three meals and two smaller snacks.
For example, if you need 1, calories per day to lose weight, aim to eat to calories at breakfast, lunch and dinner, and to calories for each snack. Come up with a few standby menus for each meal that you can fall back on to stay in your calorie target.
For example, know that at breakfast, you can always enjoy a serving of oatmeal with soy milk, berries and almonds, or at lunch you can eat a deli turkey sandwich on whole grain bread with vegetables and an apple.
Having fall-back meal options makes shopping and meal planning less stressful and makes it easier to stay on track when you are tired or busy. Figure exercise into your weight-loss plan as well. Keep your expectations minimal to start.
If you can only commit to two days of workouts per week, that is better than nothing. As you feel more motivated, add more days and vary your types of training to burn more calories and accelerate weight loss. A six-month diet plan does not have to involve strict calorie-counting and drastic measures taken all at once. In fact, gradual changes will more likely become embedded habits that help you sustain your goal weight for a lifetime.
For the first month, adopt a new strategy every three days. Begin by reducing your intake of discretionary calories such as soda, candy, donuts and alcohol. Then, try to make healthy swaps--such as low-fat dairy for full-fat, chicken for beef, whole grains for refined flour products, mustard for mayonnaise and marinara sauces for creamed versions. Add a short daily walk and gradually increase its duration by 10 percent every week to work up to a full hour of moderate-intensity exercise daily--the minimum amount needed to successfully lose weight, according to the American Council on Exercise.
Over time, introduce other strategies such as reducing portion sizes, cooking more meals at home so you can control the calorie content, and including more fruits and vegetables.
Please select your gender. Please enter a valid email address. Goal Setting Creating your six-month weight-loss plan becomes easier when you have specific results in mind.
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How to Lose 50 Pounds in Four Months. Can a Teenager Lose 30 Pounds in 4 Months? Easy Diet Plans for People on the Go. How to Lose 5 Lbs. How to Lose 9 Pounds.Get access to Connect, our private online community Share video and photos, read tips and tricks, and get motivated by other members on the path to living their best 6 month diet plan to lose weight. Your mid-morning snack should keep your energy levels elevated and hold you over until lunch. Egg white veggie omelet with a piece of dry whole wheat toast best prescription diet pills review half a banana A few 6 month diet plan to lose weight, whole wheat pancakes topped with berries and non-fat yogurt Whole grain cereal with non-fat milk and berries and a hard boiled egg Mid-Morning Snack Your mid-morning snack should keep your energy levels elevated and hold you over until lunch. Flexibility Exercises While strength training and cardio are ideal ways to blast calories, you also need to perform flexibility exercises to develop long and lean muscles. Visit a resource such as caloriesperhour. How to Lose 50 Pounds in Four Months. Get as much support as you need through unlimited phone calls and messages.