Although you may want to lose an excess of 15 lbs. immediately, the best rate of weight loss, according to the Centers for Disease Control, is about 1 or 2 lbs. per week. Steer clear of fad diets or seemingly miraculous supplements as these usually result in long-term failure and regaining of weight. The best way to lose 15 lbs. is to adopt strategies that you can live with in the long term and that contribute to an overall improvement in health and well-being.
Step 1
Reduce your calorie intake by at least 500 calories a day to lose 1 lb. in a week. If you lose a pound a week, you can reach your goal in three months.
Step 2
Make the calories you do eat come from quality foods. If you eat whole foods like lean proteins, whole grains, fresh fruits and vegetables, and low-fat dairy, you will find you can enjoy larger servings and feel more satisfied than if you load up on calorie-dense and nutrient-poor junk food.
Step 3
Eliminate discretionary calories that come from excess sugar, white flour and alcohol. Cut out just one cookie and a soda daily to save 300 calories. If you must drink, choose wine which contains about 150 calories per serving and offers antioxidants instead of a mixed drink containing upwards of 400 calories per serving.
Step 4
Stick to proper portion sizes. Use measuring cups and spoons to serve starches and dressings. Weigh proteins to ensure you are going for just 3 or 4 oz. per meal. After a while, you will be able to better eyeball appropriate portions and prevent over-serving yourself so you can keep the 15 lbs. off for good.
Step 5
Up your protein intake to as much as 35 percent of your daily calories, the upper limit recommended by the Institute of Medicine. A diet that features a great amount of protein makes you feel fuller, reduces cravings and raises the metabolism slightly, notes the Harvard School of Public Health. Remember to still make about 50 percent of your daily calories come from carbohydrates to insure your energy levels stay strong. Be sure you select sources of protein low in saturated fat like skinless poultry, lean cuts of beef, beans and tofu.
Step 6
Do not skip meals. Although you might think you are saving calories, skipping meals usually backfires and causes you to become so hungry that you overeat later in the day. Go for three meals and two snacks to keep your metabolism revved and your hunger levels at bay.
Step 7
Up your physical activity levels. Follow American College of Sports Medicine guidelines for weight loss and participate in moderate-intensity cardiovascular activity at least an hour per day, five days per week. Make other movement a priority during the day. Take more frequent walks, clean house or play with your kids. Turn off the TV in favor of more active leisure time. If in addition to your gym time you can burn off another 250 calories per day, you will lose another ½ lb. per week.
Step 8
Include strength training as part of your weekly routine. Create lean muscle mass by using free weights, weight machines or body weight exercises. Lean muscle mass burns more calories at rest than does fat tissue, and gives you a toned appearance. If you do not have access to a gym, at least perform a few push-ups, crunches, dips, squats and lunges twice a week. Consider investing in a pair of medium weight dumbbells to increase your strength exercise options.
Things You'll Need
- Measuring cups and spoons
- Kitchen scale
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