If you've decided you need to lose 15 lbs., it will take some commitment. You should be able to lose those 15 lbs. in about two to three months. By combining cardiovascular exercise, strength training and diet. You don't have to take diet pills or go in for any extraordinary means, such as surgery, to lose the weight. Combining a healthy lifestyle with a better diet will help keep the weight off long term.
Step 1
Engage a cardiovascular exercise program. This needs to be at the heart of your weight loss program. Play a team sport like basketball, volleyball or soccer for an hour at a time, at least three times per week. All of these sports require running and constant movement and will get your heart rate up and increase your metabolism.
Step 2
Do push-ups, pull-ups and Pilates to build strength. Don't overlook your strength-training when you're trying to lose weight.Do 20 push-ups, take a one-minute break and then repeat the set. Try to do six pull-ups to build strength in your chest and upper arms. Do as many 10, if you can manage it. Take a one-minute break and repeat the set. A Pilates class also provides an excellent strength-training workout.
Step 3
Change your diet and realize that this may be the most vital step when it comes to losing 15 lbs. There are 3,500 calories in one pound of fat. To lose this weight, you have to create a 3,500-calorie deficit for every pound you want to lose. Don't eat more than one portion of red meat (6 oz.) per week. Eat white-meat chicken and fish as your main sources of protein. Eat fresh vegetables, like broccoli, asparagus and sweet onions and fresh fruit, like blueberries, cranberries and guava two to three times a day. Eliminate desserts from your diet.
Step 4
Run intervals to further your weight loss. Interval training is one of the best forms of cardiovascular exercise. It involves expending maximum bursts of energy over a short period of time. One of the best interval training methods is sprinting. Go to your local high school or college track and measure off distances of 100, 90, 85 and 75 yards. Sprint all four distances, starting with the 100 yards and working your way down to the 75-yard sprint. Don't take a break of more than 15 seconds between sprints. After you have finished all four, take a two-minute break and repeat the set. Do one more double-set of sprints before you leave the track.
Step 5
Drink plenty of water to replenish your body. Drinking 64 oz. of water a day will help rejuvenate your muscles, joints and tendons. It is much better for you than sports drinks, which are heavy in sugar and sodium.
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