The most effective way to stay on track to losing weight and getting in shape is to set short- and long-term goals. By monitoring your diet, exercising regularly and reaching for attainable goals, you should be able to lose 15 lbs. of fat in a reasonable amount of time.
Step 1
Set realistic expectations. Healthy weight loss occurs at a rate of 1 to 2 lb.s a week, says American Dietetics Association editor and registered dietitian Joanne Larsen. With this in mind, plan on reaching your goal in eight to 15 weeks.
Step 2
Keep a food log. Monitoring what goes in to your mouth is the foundation of your fat-loss plan. An unhealthy diet that is calorie-rich and high in fat can dramatically slow or reverse your efforts to lose fat. According to Larsen, the calories in your diet should come from 55, 30 and 15 percent carbohydrate, fat and protein, respectively. Carbohydrates should come from whole-grain oats and vegetables while fats should be from unsaturated sources like avocado or olive oil, and protein should be from low-fat sources like chicken and turkey breast.
Step 3
Run. Running is an easy and concentrated way to burn a large number of calories in a relatively short time. Run five days a week for an hour each time to lose weight, says the American College of Sports Medicine. Begin and finish each session with a five-minute warm-up and cool-down at a slow jog or brisk walking pace.
Step 4
Strengthen your muscles. Muscle tissue requires calories to survive. Increase the amount of calories your body needs to survive by increasing the amount of muscle on your body through strength training. Strengthen your muscles three times a week by performing full-body exercise for three sets of eight to 12 repetitions, says the National Academy of Sports Medicine. Begin your workout by performing sets of abdominal crunches, deadlifts and oblique crunches. Then progress to bench presses, standing rows, shoulder presses, hamstring curls, squats and biceps curls.
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