Losing weight naturally, without supplements or extreme dieting, is ideal because the weight you lose on a consistent basis due to diet and exercise changes is more likely to stay off. Eight weeks is an adequate amount of time to lose 15 lbs. The University of Michigan Health System says "1 to 1-1/2 lbs. (2 lbs. maximum) is the ideal amount to lose in a week. If you lose more than that each week, you begin to lose muscle rather than fat."
Change Your Diet
Step 1
Eat natural carbohydrates. Stay away from processed foods, including but not limited to bread, cereal, pastas and oatmeal. Instead get your carbohydrates from fruits, such as raspberries, blueberries, blackberries and strawberries, and from vegetables, ideally dark green ones like spinach leaves, broccoli and asparagus.
Step 2
Eat good fats. It is important to identify that your body needs fat, but it needs good fat. The Harvard School of Public Health says that "the 'bad' fats--saturated and trans fats--increase the risk for certain diseases. The 'good' fats--monounsaturated and polyunsaturated fats--lower disease risk. The key to a healthy diet is to substitute good fats for bad fats--and to avoid trans fats." Obtain your fat from avocados, nuts and seeds, and olive oil.
Step 3
Eat lean protein. The Harvard School of Public Health states "the Institute of Medicine recommends that adults get a minimum of 0.8g of protein for every kilogram of body weight per day--that's about 64g for a 160 lb. adult." The leanest proteins are fish and dairy, and if you crave red meat, limit it to once a week and make sure it is a lean cut of beef.
Step 4
Eat balanced meals. The McKinley Health Center has a chart designed to help figure out how much of each of each group you should be eating. A rough guideline is 45 percent of your calories should come from carbohydrates, 30 percent from protein and 25 percent from fat.
Step 5
Eat often. Eating four to six times a day will prevent overeating at any one meal. Space your meals roughly three hours apart. Have a moderate-sized breakfast, lunch and dinner and one to two small snacks between meals.
Lose the Weight
Step 1
Track your diet. Keep a small notebook with you to track what you are eating as well as help you learn the nutritional values of the things you eat. Writing down what you eat will make it easier to make sure you are getting the proper proportion of carbohydrates, protein and fat.
Step 2
Cut calories. After you determine your caloric intake limit via the McKinley Health Center Chart, make sure that each day you are not going over this limit. After three weeks of your new diet, try cutting back 400 to 500 calories a day, which will equate to an additional pound of weight loss each week.
Step 3
Exercise. Exercising will increase your weight loss. If you do not already exercise, pick an exercise you enjoy doing or try a new class at your local gym. Burning 500 calories a day through exercise will help you lose another additional pound each week.
Step 4
Be patient. Do not wake up every morning looking at the scale. Set a day and time each week, morning is preferable, to weigh in. Stressing over not losing a pound from the day before will not help you lose weight. Instead be positive that you are actively doing something to change your life.
Tips and Warnings
- Start gradually. Get used to the foods specified by this diet, then begin cutting and shaving calories off.
- Consult a doctor or physician before beginning any new diet and exercise plan.
Things You'll Need
- Pen
- Notebook
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