Losing weight is no easy task, but dropping that stubborn 15 lbs. is a goal you can accomplish in a relatively short time by following the right diet and exercise regimen. to stay healthy, do not lose more than 2 lbs. per week. At that rates, you can reach your goal of 15 lbs. in just over seven weeks. To lose weight fast, avoid the wrong foods, eat the right ones and exercise every day.
How it Works
Losing weight is simply taking in fewer calories than you burn, known as creating a calorie deficit. Knowing that 3,500 calories is equal to 1 lb. of body fat, you can estimate how large a calorie deficit you need to lose 15 lbs. within your goal time frame. For instance, a goal of losing 2 lbs. per week requires a calorie deficit of 1,000 calories per day, which is achievable by making diet and exercise changes.
Diet
Cutting out empty calories can significantly reduce the number of calories you consume each day. For example, a single 20-oz. bottle of soda contains 250 or more calories -- that's equal to 1,750 calories over the course of a week, or 1/2 lb. of body weight.
Eat healthier foods, including whole grains, vegetables, fruits, low-fat dairy, lean meats, and beans, nuts and seeds. Women looking to lose weight can eat as few as 1,200 calories per day and men a minimum of 1,500 calories, but check with your doctor to find the healthiest amount for you.
Burning Calories
Exercise can help you burn the additional calories needed to achieve your calorie deficit. Get at least 30 minutes per day, five days a week, of moderate exercise; for quicker weight loss results, increase this figure to 60 minutes. A 160-lb. person can burn 913 calories per hour rollerblading, or 986 calories per hour running at 8 mph. Either one of those exercises can help you burn nearly 2 lbs. per week without even factoring in your dietary changes.
Considerations
If you don't have time to exercise 60 minutes per day, work out for 30 minutes at a higher intensity. You can get similar results in half the time. Also, work in two days per week of resistance training -- 30 to 60 minutes per session -- in place of your cardio workout to help increase your strength and muscle tone. Increased muscle tissue will naturally help your body burn more calories.
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