Tips On How To Lose 15 Pounds In 6 Weeks

Trying to lose 15 lbs. in six weeks takes a lot of physical activity combined with a low-calorie diet. A typical weight loss is 1 to 2 lbs. per week, according to MayoClinic.com. However, to lose 15 lbs. in six weeks you must lose at least 2 to 3 pounds per week. Consult your doctor before starting any weight-loss plan, especially when trying to lose a lot of weight in a short period of time.

Step 1

Reduce your caloric intake as much as possible without going below 1,200 calories per day for women and 1,800 calories for men, according to the American College of Sports Medicine. Reducing your calories will cause a deficit and cause more weight loss.

Step 2

Burn 1,500 calories more than you consume daily to lose 3 lbs. per week. For example, cut 500 calories from your diet and burn 1,000 calories with physical activity every day. Choose activities you really enjoy. For example, roller skating for an hour might be more enjoyable than running on a treadmill. However, both activities can burn more than 600 calories per hour, depending on your body weight, according to Health Status Internet Assessments.

Step 3

Perform some type of physical activity for at least 60 minutes every day. If you don't have an hour, exercise for shorter periods of time throughout the day. For example, run for 20 minutes in the morning, walk up and down the stairs for 20 minutes on your lunch break and play 20 minutes of basketball before dinner. The more active you are, the more calories you will burn each day. The American College of Sports Medicine recommends at least three to five days of physical activity, 60 to 90 minutes, to achieve weight loss.

Step 4

Incorporate interval training into your activities every other day. Interval training is alternating between an easy and vigorous level of intensity throughout a cardiovascular activity. For example, alternate between walking a lap and running a lap until you complete a mile. Run for two minutes and sprint for 30 seconds, repeating until you complete 20 minutes. Vigorous exercise burns more calories even if it's for a short period of time, according to MayoClinic.com.

Step 5

Use calisthenics every day to gain muscle strength because muscles burn more calories, even at rest. Exercises such as push-ups, lunges and sit-ups can be done every day and multiple times a day, according to the Army Study Guide. Calisthenics will cause your muscles to get lean and strong without getting bigger. However, increasing your muscle size can cause weight gain instead of weight loss because muscle weighs more than fat.