1300 Calorie Plan for Losing 20 Pounds in 6 Weeks

With the following diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day. The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Average weight loss should be between two to four pounds per week.

Guidelines for Success

1. For any diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results.

2. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you're a coffee lover, stick to one cup in the mornings taken black or with calorie-free sweetener. Diet soda is OK every now and then, but shouldn't be consumed daily as it can bloat and dehydrate the body.

3. Avoid foods that are overly processed. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables.

4. Allow yourself an indulgence once a week or so. This doesn't mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are.

5. Make sure you're eating on a regular schedule. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied.

Seven Day Menu Plan

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Day Seven

Shopping List

Shopping List for One Week

Related Links: Lighten Up Your Meals A List of Negative Calorie Foods The Easy Way to Drop 5 Pounds in One Week! Label Reading Goes a long way to help lose weight Tips for Dining Out When on a Diet Lose 9 lbs every 11 days with The Idiot proof Diet!