Six-Week Weight Loss Program

More than 1 billion adults worldwide are overweight, according to the World Health Organization. If you are one of these people, you can lose weight by reducing the amount of calories you consume and increasing your exercise. The Weight Control Information Network has found that the fastest rate of weight loss that's considered safe is two pounds per week. Therefore, over the course of a six-week weight loss program a person can safely lose 12 pounds of fat.

Determine Your Resting Metabolic Rate

Before you start a six-week weight loss program you should determine your resting metabolic rate. Resting metabolic rate is the number of calories a person burns in a day without exercising, according to NetWellness. To get a rough estimate of your body's resting metabolic rate, use the calculator on CaloriesPerHour.com. If you want an exact measurement, you'll need to breathe into a device such as MedGem. Many fitness centers and gyms around the country can administer a MedGem test for you.

Cut Calories

After you determine your resting metabolic rate you'll be able to determine how large your daily calorie deficit needs to be in order to meet your six-week weight loss goal. You need to burn 3,500 calories to lose one pound of fat, according to research by the Ohio State University Extension Program. If you wanted to lose two pounds per week, you need to create a daily deficit of 1,000 calories or a weekly deficit of 7,000 calories. You can create this calorie deficit by dieting, exercising, or combining diet and exercise.

Exercise Daily

One of the best ways to create a daily calorie deficit is by exercising on a daily basis. If a person who weighs 155 pounds ran at 6 miles per hour for one hour, she would burn 704 calories, according to NutriStrategy. It's also more beneficial for you to exercise at a faster pace than a slower place. The Journal of Nutrition found that exercises that cause rapid heart rate result in a decrease in body fat and an increase in lean muscle mass.

Stay Hydrated

Staying hydrated is one of the most important parts of a weight loss program. According to the Ohio State University Extension Program, water helps reduce your appetite for food, thus aiding in weight loss. Drinking water throughout the day may also increase your metabolic rate. Consider carrying a water bottle with you throughout the day. If you cut calories, exercise daily, and stay hydrated then you'll easily be able to lose weight in six weeks.