Losing weight is an important way to improve your health and reduce your risk of cancer, heart disease and diabetes. Brendan Brazier, author of "The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress and Stay Healthy for Life," suggests that the right foods and the right amount of activity are the two most important ways to drop pounds and keep them off. You will need to burn an additional 7,000 calories per week in order to reach your goal of shedding 15 lbs. in 50 days. This translates to a 2-lb. weight loss each week. A combination of diet and exercise will help you reach this goal.
Step 1
Restrict how many servings of sugary foods you consume each day because refined sugar adds several hundred calories per serving. Pass on doughnuts, cookies, cake and candy, and reserve your favorite treats for special occasions. Cut out sweets to help you reach your goal of losing 2 lbs. per week.
Step 2
Add low-calorie and nutritious foods to your daily diet to cut calories so you can begin shedding pounds. Eat any kind of fruits and vegetables because they are low in calories and many contain no fat; that way you can fill up and still eat fewer calories.
Step 3
Choose leaner forms of your favorite foods to cut calories and fat so you can drop 15 lbs. Select lean ground beef for hamburgers and sirloin cuts of beef for recipes. Opt for skinless chicken and turkey because it is lower in calories and fat as well.
Step 4
Add exercise to your day. Choose an activity you enjoy because movement is the best way to burn the calories that will translate to weight loss. Take a walk around your neighborhood or check out a fitness DVD from your local library. Aim for at least 30 minutes of vigorous exercise each day in order to burn as many calories as possible.
Step 5
Drink water. Consume several ounces of water throughout the day to fill you up and give you the energy you need to be active.
Tips and Warnings
- Keep a food diary to track how many calories you consume. Look for patterns to identify times of day that you tend to make less than healthy food choices; then concentrate on making changes to help you lose 15 lbs. Opt for a diet rich in plant foods and low in animal foods, suggests Joel Fuhrman, author of "Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss." With a plant-based diet, you consume fewer calories and less fat.
- Make an appointment with your physician before embarking on any weight-loss plan. Your doctor can offer helpful advice to help you lose 15 lbs. safely, as well as recommendations for lifelong changes to keep the weight off for good.
Things You'll Need
- Healthy foods
- Exercise DVD
- Food diary
References
- "The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life"; Brendan Brazier; 2007
- "Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss"; Joel Fuhrman; 2003
- Family Doctor: What It Takes to Lose Weight
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