How to Lose 15 Lbs. Fast

You can lose 15 lbs. quickly through diet and exercise. In a little more than a month, you will reach your goal while adapting new habits along the way for long-term weight loss. Trying to lose the weight in less than month will not give your body time to adjust. Your results may be temporary, and you risk gaining the same amount of weight back, or more, just as quickly as you lost it.

Step 1

Create a 500-calorie deficit every day through diet, exercise or both. You must create a 3,500-calorie deficit per week to lose 1 lb. of body weight. Either cut 500 calories from your daily caloric intake or burn 500 calories more than you consume daily with exercise--or do both. Although cutting more calories will cause more weight loss, the American College of Sports Medicine recommends women consume at least 1,200 calories per day and men, 1,800 calories.

Step 2

Get rid of anything that can be considered junk food. According to "The Ultimate Weight Solution," written by Dr. Phil McGraw, "You can't eat what's not there." Many people overeat because food is available and accessible--not because they're hungry. Throw away microwavable foods, frozen entrees, prepackaged meals and any high-calorie, high-sugar, salty and fatty foods. Overeating can cause you to gain 15 lbs. instead of losing it.

Step 3

Exercise for at least 60 minutes, three to five days per week. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity may be necessary to achieve weight loss. Choose common methods, such as running, swimming or walking, or opt for activities, such as dancing, skiing or roller skating. Choosing activities you enjoy will make it easier to perform for longer periods of time--burning more calories. Roller skating for two hours can burn more than 900 calories, as estimated by Health Status Internet Assessments. Exercise in smaller increments if necessary--20 minutes three times a day.

Step 4

Use calisthenics for muscular strength and endurance. Muscles burn calories all day long--even while you sleep. Calisthenics do not require equipment and can be done anywhere. For example, perform lunges, sit-ups and push-ups to work various muscle groups every day. According to the Army Study Guide, calisthenics should be performed frequently, every day with additional sets and repetitions to bring about larger strength gains.

Step 5

Move as much as possible during non-workout times. For example, ride your bike to work instead of driving, hand-wash your car, scrub your floors instead of mopping, take the stairs instead of the elevator or stand instead of sitting. The more active you are, the more calories you will burn. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour--depending on your body weight.