Fifteen pounds can make a big difference in the way you look and feel. It's the difference between making an extra notch in your belt to make it bigger or dropping a pant size. Your workouts should be efficient, burning the most calories in the shortest amount of time. Eat healthy foods to create a calorie deficit and encourage weight loss. Losing 15 pounds requires a specialized plan if you want the weight to come off quickly.
Step 1
Record everything you eat daily. Track your daily caloric intake using an online tool such as LIVESTRONG's MyPlate or a food journal. Subtract 500 to 750 calories from your daily totals to lose one to two pounds per week.
Step 2
Perform circuit training workouts three times per week. Train one exercise per body part using compound exercises for three sets of 15 repetitions. Perform one minute of cardio such as jumping jacks or jogging on the treadmill between each exercise.
Step 3
Eat healthy foods. Eat lean proteins to help muscles recover; aim for one gram per pound of your body weight daily. Consume high fiber fruits, vegetables and complex carbohydrates to keep you fuller longer.
Step 4
Record your weight on a weekly basis. Weigh yourself upon rising after using the bathroom for your true weight.
Step 5
Eliminate alcohol to avoid empty calories, bloating caused by dehydration and muscle deterioration.
Tips and Warnings
- Drink one gallon of water per day to stay hydrated and decrease bloating.
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