Lose 6 pounds in 7 days

Excess pounds usually come from consuming more calories than your body needs and taking insufficient macronutrients. In order to lose weight, you have to lessen your calories, and this can be done in 2 ways:

• Lessening your calorie intake; and
• Burning excess calories through exercise.

To have a better understanding of how many calories you need to lose, here are some numbers you should know about:

1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
1 pound of fat = 454 gram
So 1 pound of fat = 9*454 = 4086 calories

Ten percent of our body fat is actually water, so a pound of fat is really about 3500 calories. Using this value, we can compute the number of calories we need to get rid of in a given amount of time. For example, if you want to lose 1 pound of fat (3500 calories) in 2 weeks, then you have to reduce 250 calories everyday for the entire 2 weeks (3500/14=250).

Generally, a 15-minute exercise session will help you shed 100 calories. If your weight loss will come purely from exercising, then you need to work out about 35-40 minutes a day in order to lose 1 pound in 2 weeks. Even if you don't plan to change your current diet, you still have to watch out your calorie intake, and it will help if you minimize eating junk food. In order to lose 6 pounds a week, the most effective method to use is a combination of regular exercise and correct diet.