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How to Lose 15 Pounds in Weeks

by
author image Julie Williams
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.
How to Lose 15 Pounds in Weeks
Set realistic weight loss goals. Photo Credit Creatas Images/Creatas/Getty Images

Countless diets and exercise programs promise rapid weight loss in weeks. However, this type of weight loss can damage your body and cause you to lose muscle. On the other hand, losing one to two pounds each week is considered a healthy weight loss pace. That means you can safely lose 15 pounds in about eight weeks. Concentrate on burning more calories than you consume. Write down your fitness goals and recruit a friend to help you lose 15 pounds in just a few weeks.

Step 1

How to Lose 15 Pounds in Weeks
Reduce your daily calorie intake by 500 calories each day. Photo Credit Rayes/Digital Vision/Getty Images

Reduce your daily calorie intake by 500 calories each day. At the end of one week, that will result in 3,500 less calories, and will equal about one pound of weight loss.

Step 2

How to Lose 15 Pounds in Weeks
Drink plenty of water and avoid sugary drinks. Photo Credit Adam Gault/Photodisc/Getty Images

Eat protein to fill 25 percent of your daily calories. This will keep you full, making dieting easier. Include beans, dairy and nuts in your diet as well, since they are also a healthy protein option. Also, drink plenty of water and avoid sugary drinks.

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Step 3

How to Lose 15 Pounds in Weeks
Don’t skip breakfast. Photo Credit Digital Vision./Photodisc/Getty Images

Don’t skip breakfast. Breakfast jumpstarts your metabolism and may keep you from wanting to snack throughout the day.

Step 4

How to Lose 15 Pounds in Weeks
Add 150 to 300 minutes of moderate cardio to your routine each week. Photo Credit Jupiterimages/Stockbyte/Getty Images

Add 150 to 300 minutes of moderate cardio to your routine each week. Bike, swim, jog, dance or use the rowing machine. Bicycling at 16 to 19 mph will burn 360 calories in a 125-pound person, 446 calories in a 155-pound person and 533 calories in a 185-pound person in 30 minutes. Swimming laps vigorously for 30 minutes burns 300 calories in a 125-pound person, 372 calories in a 155-pound person and 444 calories in a 185-pound person. Running at 5 mph will burn 240 calories in a 125-pound person, 298 calories in a 155-pound person and 355 calories in a 185-pound person in 30 minutes. Dancing burns 90 calories in a 125-pound person, 112 calories in a 155-pound person and 133 calories in a 185-pound person in 30 minutes. And rowing will burn 210 calories in a 125-pound person, 260 calories in a 155-pound person and 311 calories in a 185-pound person in 30 minutes.

Step 5

Do strength training at least two times per week. Strength training burns calories and also builds muscle, which burns more calories than fat, even at rest.

Step 6

Add circuit training to your weekly routine. Do pushups, jumping jacks, step-ups, lunges, squats, jump rope, crunches and tricep dips, performing each exercise for 30 seconds. Repeat the sequence until you've reached 30 minutes. Perform circuit training exercises two times per week. With 30 minutes of circuit training you will burn 240 calories if you weigh 125 pounds, 298 calories if you weigh 155 pounds and 355 calories if you weigh 185 pounds.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media