How to Lose 15 Lbs of Fat

Excess weight gain occurs when the body has an energy imbalance. This means, your body is receiving more calories than it needs for daily functions. If you want to lose 15 lbs. of fat, you need to reduce calorie intake and plan regular workouts to shed calories. This process forces the body to use fat reserves, causing weight loss.

Step 1

Calculate daily calorie burning goals. The fastest pace to lose weight safely is 2 lbs. weekly. Since a pound of fat is equal to 3,500 calories, you need a weekly calorie deficit of 7,000 calories to lose 2 lbs. a week. This is about 1,000 calories daily. Losing 15 lbs. at a pace of 2 lbs. weekly takes about 7 1/2 weeks.

Step 2

Exercise with cardio activity daily. If your goal is to shed 1,000 calories daily, split the goal between low-calorie eating and exercise. Select moderate forms of exercise if working out is new to you. For example, walking at 3.5 mph burns about 277 calories an hour for a 160-lb. person, according to MayoClinic.com. When you get stronger, select higher intensity cardio, such as jogging. Jogging increases calorie burning to 584 calories an hour.

Step 3

Strengthen your muscles with toning workouts. You need at least two weekly, recommends the Centers for Disease Control and Prevention. Focus on working out all major muscle groups, such as the chest, back, abs, chest and legs. Use resistance bands, your body weight or free weights to create stronger muscles. Building muscles burns calories and improves your body's ability to shed calories throughout the day, even after your strengthening session is over.

Step 4

Eat low-calorie foods. Decrease your calorie intake to meet your weight loss goals. For example, if you decide to burn 500 calories through exercise, you need to cut 500 dietary calories for a 2-lb. weekly weight loss. Select foods that are high in fiber and low in calories to accomplish this goal. For example, fruits and vegetables are high in water content and leave you feeling satisfied. Lean protein, such as skinless chicken and low-fat diary are other options. Also, eat whole grains.

Tips and Warnings

If you have trouble fitting a 30-minute exercise session into your daily routine, use minisessions. For example, take two 15-minute walks daily, rather than a longer 30-minute walk.
Discuss your 15-lb. weight loss goal with your medical provider. She can make recommendations for achieving your goal.