The answer to your 'Special K' question is simple: Two bowls of Special K contain 220 calories (plus milk -- which, if you're like most people will add up to only about 90 calories more IF you drink the milk left in the bowl -- which most people don't). So, what you're looking at is a total of 250 calories (give or take) for two meals as compared to the national average of 600 or more calories per two meals (a caloric savings of around 350 calories).
Of course, losing 6 pounds of weight in two weeks on this diet would require a person to 'save' or restrict around 21,000 calories (6 x 3500 -- calories per pound). Obviously, 350 calories per day saved doesn't do the trick. So, what this means is that a person would conservatively have to restrict or expend (via exercise) 1500 calories per day.
You should know that even if you were to lose weight with the Special K diet that it wouldn't be a good solution for long-term weight control. It's simply a derivation of any number of low calorie diets. Not that caloric restriction is a bad thing, it's not. It just that banking on Special K long-term is a pipe dream (if you'll pardon the metaphor).
Now, onto your other questions. If you maintain a low calorie diet regimen you WILL lose fat (and muscle if you don't exercise to maintain it). Calorie expenditure or restriction will always (unless there is a metabolic disturbance) result in a smaller body and body sections (i.e., thighs, stomach, hips, etc.). So, again, it isn't the Special K diet that will flatten your stomach and remove fat, it is ANY diet even remotely similar to it.
Ok, with that being said, I've been helping people stay healthy for a more than 20 years and I can tell you that losing weight requires a combination of both exercise and caloric restriction but with a proper nutrition balance.
If you want to lose weight in a healthy manner, keep the following in mind:
1) Check with your physician to be certain that you are physically able to reduce your calories and increase your exercise habits safely.
2) Make certain that the calories you are eating are as balanced as possible. Finding out how much protein, carbs, and fats your body needs on a daily basis can really help keep your energy levels high all day long. The #1 reason my clients tell me that they've stopped dieting or exercising in the past is because of low energy ebbs. Splitting the amount of calories you can have per day into 5 - 6 smaller meals will help tremendously (this keeps your body fueled and ready to go and you also know that your next meal is only a couple of hours away).
Again, knowing what your basal metabolic rate (BMR) is will certainly help you determine how to be calorie conscious. Also remember that you may need supplements to help things along.
3) While exercising (before, during, and after) be sure to consume enough water. The key is not to be 'thirsty' (overtly) during this time of exercise.
4) Adding weight bearing exercise (i.e., lifting weights) will help to tone your body and the thermogenic (fat burning) effect will last long after you've stopped working out -- even if your workout is simply walking).
5) Remember that you'll probably hit plateaus (times when you'll stop losing weight) several times during your weight loss progress. This is completely normal and is only temporary but it can last for a couple of weeks at a time. It is very important to remember that even if your scale isn't showing progress, your entire body is being positively effected by your efforts.
6) Measure different parts of your body (neck, upper arms, lower arms, chest, abs, waist, belly, butt, thighs, etc.) and do it accurately. Write these measurements down and check them once every 2 weeks. This will help you remember that your body is 'reducing' all over -- not just in one particular area. If you're weight training you may actually notice a slight increase in some areas of your body (don't worry -- if you're a woman you won't start looking like a bodybuilder).
7) Keep focused on your end goal and concentrate on losing maybe 1 pound a week -- sometimes you'll lose more, sometimes less. As long as it's an average, it's okay.
8) Lastly, remember that you're doing a WONDERFUL thing for your body.
Keep up the good work. I've worked with hundreds of people in the past 20 years (mostly women) who have lost (individually) HUNDREDS of pounds safely. Better still, they've kept it off -- Kay lost over 350 pounds and has been at her goal weight for 7 years now.
As for what to take (if anything), that depends entirely on what your body needs. Anyone who suggests that you take something that 'works for everyone' is either confused or deluded. For example, if you had a twin brother or sister your bodies could react completely different to certain supplements or foods on a metabolic level. If you want to learn more about what you might want to take and how to calculate your BMR, you can visit my site (below).
If you have any questions, don't hesitate to write and ask.
Lonnie Honeycutt, C.N.C.
Your Health Is My Concern
http://www.betterlifetoday.com