Weight loss is sought by many people all over the United States. Losing weight provides health benefits and also improves physical appearance. Losing 15 pounds in one month is a task that requires focus and discipline, whether your motivation is improved health or just to drop weight to look good on the beach. Weight loss is the simple equation of calories consumed minus calories burned. Your diet and level of physical activity will be major factors in your ability to lose 15 pounds in one month.
Step 1
Monitor your calorie intake closely when looking to lose weight quickly. According to the Mayo Clinic, a 6-foot-tall male who weighs 200 pounds with a light physical activity level is recommended to eat 2,700 calories per day.
Step 2
Create a negative calorie balance if you wish to lose 15 pounds in one month. To lose 1 pound of body weight you would have to burn 3,500 calories. A 15-pound weight loss would require a deficit of 52,500 calories over 30 days. This would require you to consume only 1,750 calories per day. However, eating only 950 calories per day is extreme and not recommended for your heath. It is more reasonable to consume 1,500 calories per day and increase activity levels.
Step 3
Consume a diet low in fat and consume a good amount of fruit, vegetables and high-fiber food. The Runner's World website cites scrambled egg whites, green leafy vegetables and lean meats as good foods to aid your weight loss. You should drink a minimum of 1 1/2 liters per day and remain fully hydrated.
Step 4
Exercise and increase your physical activity level if you wish to lose 15 pounds in one month. A person who weighs 200 pounds will burn 1,104 calories by running 60 minutes on a treadmill if running at a 10-minute mile pace at a 5 percent incline. You can exercise 60 minutes in one gym session, or two 30-minute runs, one at morning and one later in the afternoon or evening. If you did this six days a week, you would burn 26,496 calories in one month. A 200-pound male who exercises at this rate and cuts his daily calorie intake by 867 calories per day will lose 15 pounds in one month according to calculations of negative-calorie balance. You can use a range of exercises for cardio work such as cycling, rowing machine, and swimming. Resistance training will also aid your weight loss by boosting metabolism.
Step 5
Boost your weight loss with supplementation. Weight-loss supplements are available over the counter in a range of pharmacies. These supplements range from caffeine-based products to boost metabolism, to herbal remedies that aid your body's weight-loss process. It is advised that you consult a medical professional or qualified fitness trainer for advice before deciding to use supplementation. You should research thoroughly potential side effects or whether supplements are approved by the Food and Drug Administration. When taking weight-loss supplements, you should pay even closer attention to keeping your body fully hydrated.
Tips and Warnings
- Weigh yourself on a regular basis to monitor weight loss. If you experience fatigue, headaches or dizziness consult a medical professional immediately,
- After you lose 15 pounds an one month be aware that weight can come back on quickly if diet and exercise levels vary significantly.
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