You have several different ways to lose 15 lbs. You do not need to join a gym, sign up for an expensive weight-loss program or eat only salad for days. Simply commit to making a few simple lifestyle changes that will enable you to reach your weight-loss goal. You can either cut calories, exercise regularly, make good food choices or do all three to lose the weight you desire.
Cut Calories
To lose 1 lb., you have to create a calorie deficit of 3,500 calories. To lose 15 lbs., you need to have an overall deficit of 52,500 calories. If you cut your calorie intake by 500 calories a day, it will take you three months to lose 15 lbs. You can create a calorie deficit by food choices, exercise or a combination of both. You will lose weight faster by both cutting calories and exercising, according to Columbia University.
Reducing your caloric intake by 500 calories a day is simple. Two pieces of toast, a serving of peanut butter and 1 oz. of chips are 500 calories. A 1/2 cup of full-fat ice cream, a small candy bar and two cookies are also 500 calories. By choosing to eat fewer calories every day, you will begin to lose weight.
Instead of choosing foods high in calories and devoid of nutrition, choose to eat whole foods. For breakfast, instead of a doughnut, choose a bowl of oatmeal or an egg-white omelet. For lunch, skip the chips and substitute fruit or raw veggies. At dinnertime, avoid fried meats. Opt instead for grilled or baked choices.
Portion Control Matters
When trying to lose 15 lbs., pay close attention to your portion sizes. Learn what a portion size of meat, vegetables, pasta, cheese, crackers and fruit look like. Use the palm of your hand as a guide for your main dish servings. A serving of casserole should be approximately the size of your hand; a baked potato should be the size of your computer mouse.
Look at the nutritional information on the label of every food you eat. Count out the crackers, measure the cereal and eat only one portion of a food at a time. Use an online calorie tracker to record what and how much you eat each day.
Exercise Matters
In addition to watching your caloric intake, plan on exercising four to five days a week. When you exercise, you burn calories, causing you to lose weight more quickly than just cutting calories through diet alone.
Any aerobic exercise you enjoy will help you lose weight and improve your fitness level. Walking briskly for 30 minutes a day burns between 150 and 200 calories depending on your body weight, according to the NutriStrategy website. Make time in your day for exercise, either by getting up earlier, exercising during your lunch break or working out before you go home from the office. In addition to aerobic exercise, plan some form of strength training two to three times a week. You will not only lose the 15 lbs., but you will gain strength, endurance and improve your appearance.
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