Always have too many work events, meals out and social distractions to focus on your wellbeing?
For many, keeping up the motivation to move, eat well and generally make good on health-promoting activities is not an easy task. However, it’s never too late to get started. No matter what time of year it is, your health should always be a priority!
If you are keen to get to a healthy bodyweight, you’re not alone here. Don’t fixate on the scales and live miserably. Eatology will demonstrate you the easiest ways to accomplish your goal – a 6-week challenge in partnership with Limitless Heathy that’ll benefit both body and mind. Our meal plan is specifically designed for busy people and their unique lifestyle and time limitations.
What can you do in 6 weeks?
1/ Why 6 weeks?
We’re not looking for “get fit quick”, we’re aiming to “get healthy permanently.” The point of our six-week challenge is to focus on creating quality eating habits and accomplishing noticeable fitness goals.
Six weeks is a good timeline; one you can stick to without it getting too long. When you can do this consistently and sustainably in the first six weeks, you put faith in the process and your lifestyle will be change fundamentally. That’s how you’re going to level up your life.
2/ How much weight can I lose in 6 weeks?
Losing weight can be as simple as eating less than your body is burning to survive each day. Move more and eat a little less, and you’ll likely find yourself in a calorie deficit, as a result losing fat. Eatology makes it simple and incredibly effective.
Expert-recommended weight losing progress is around 1-2 lbs per week, a number not upsetting normal metabolism, which makes a total of 6-12 lbs in 6 weeks. This is a realistic, manageable and healthy weight loss goal as the first. If you stay focused, with a little hard work you can surely shake off more.
Another benefit of losing weight gradually and steadily is that you are likely to “keep it off”. Maintaining weight after weight loss can be a challenge if you lose it too quickly.
Some women could potentially lose around half a stone of fat in six weeks, while others will be just shy of a stone. Just because someone else on the social media is having results faster than you, it doesn’t mean that you’re not progressing. It’s important to realise that there are many factors at play when it comes to body composition.
3/ Can you build muscle in 6 weeks?
There are no shortcuts to building muscle. Six weeks is a short time frame to build muscle, but it can be done as long as you stick to a clean-eating plan and focus on the right strength-training exercises. You may have enough time to get lean (about 10-12% body fat) if you’re about 10 to 15 pounds over what you were.
In short, muscle building is centred around building your body’s muscles through exercise, ideally weightlifting, and nutrition. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger. It is best if you got professionals to plan everything for you.
4/ How much should I eat to lose weight in 6 weeks?
The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.
When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Still, it’s important to ensure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight.
It is recommended to start with a 10% deficit, and adjust things from there, depending on how you’re responding and progressing over the 6 weeks. A gradual calorie is the best way to ensure you maintain optimal mood and energy levels, plus leaves some wiggle room for the fun tasty foods we all crave.
5/ How to stay focused on a 6-week challenge?
Most people tend to focus on the number that’s on the scale during their weight loss journey. The scale is of course a way of measuring weight, but not health itself. Remember, your health directly affects everything and anything you do in life. Don’t draw so much attention to just numbers!
Focus on real health outcomes will make us healthier and happier, clearly define them, write them down and keep track of the progress. Self-monitoring is crucial to weight loss motivation and success. Think positively and make sure you are realistic and focus on the steps you must take to reach them.
Most importantly, pick an eating plan that you can stick to long term and avoid extreme or quick-fix diets. Diets aren’t just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle.
6/ Do I need to cut out certain food groups?
Definitely not. Say it loud and clear for the ones at the back—cutting out food groups is never nutritionally advised, unless you are told to do so by a doctor or nutritional expert as a result of an allergy or health condition.
While some of the specific diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick to it in the long term. Rather than focusing on eating or avoiding any one type of macronutrient, Eatology provides sustainable diets that focuses on the quality of food.
7/ Do I need to exercise in the 6 weeks?
Back to that all-important calorie deficit—we mentioned that it can be obtained two ways, firstly, by eating a little less, and secondly, by moving more. Combining exercise with a healthy diet is a more effective way to weight control.
Exercise helps build muscle which burns more calories and can increase your metabolism. It can also set you up for healthy habits. If you got up early and worked out, you may be inspired to make healthy choices throughout the day.
Not everyone loves the idea of exercise, especially tough for some busy people in Hong Kong. Again, give yourself the first six weeks to adjust your mind and body to a new lifestyle – one that includes moving a lot and eating healthy.
A 6-week challenge sounds tough, but if you follow exercise and nutrition guidelines to a tee, you’ll be able to make the changes you make to your lifestyle as a whole.
Eatology’s premium meal plans take the guesswork out of sticking to a wholesome, nutrient-dense diet. Each meal plan has been designed, tested and approved by a team of registered dietitians and nutritionists and can be tailor-made to your individual dietary and fitness needs.
OUR PARTNER : LIMITLESS HEALTH
Limitless is where fitness and functional medicine meet. Going against the grain of the traditional quick fix + extreme diets, Limitless helps clients get the results they want in a sustainable way so they can keep them for life. The Limitless approach takes into account a client’s individual physiology, biochemistry, hormonal health, nutrition and lifestyle habits, as well as their life challenges and current environment.