In order to lose weight at home, first commit to the process. Losing weight can be done by anyone anywhere, and it is best when it is done safely. Before you begin any program make sure you talk with your doctor. Weight lost safely is more likely to stay off because you have made a lifestyle change instead of investing in a fad or quick-fix solution.
Commit
When you make the decision to lose 15 pounds or any amount of weight, you have to embrace it with every part of your life. Wanting to lose weight and actually doing it are light years apart. Most people want to lose weight. Not many people are actually losing weight. Weight loss, when you aren't fully committed to it, isn't easy. Make your reasons for losing weight healthy. Wanting to lose weight to look good is a lot harder than losing weight to be healthy.
The Science of Weight Loss
Losing 15 pounds should take about two months when it is done the right way. In order to lose weight, the number of calories you consume must be lower than the number of calories you expend. For example, if you consume 2,500 calories a day, you must expend more than 2,500 calories to create a deficit. A deficit of more than 3,500 calories results in one pound lost. Losing weight at the rate of 1.5 to two pounds a week is considered healthy, so you need a deficit of 5,250 to 7,000 calories per week. To calculate the amount of calories you take in each day, use a calorie counter in a book or from a website. Write down what you eat and look up the values of what you consume. Check the nutrition values on food labels for informaiton.
Be Active
You might be surprised at what you are actually taking in and the difference in your serving size and a healthy serving size. Cutting out calories isn't done by just eating less. You need to expend more as well. Get involved in exercising. Go to a gym if you want, but using free weights at home and walking or running can be just as effective. Playing outside with your kids or going on a walk with your wife is exercising. Establishing and practicing an exercise routine can contribute to weight loss and overall fitness. To figure out how many calories you expend, use the resources listed at the end of the article to calculate how many calories your activities are burning.
The Little Things
Doing the little things right helps you lose weight--it doesn't need to be drastic. Switch to skim milk instead of whole and light salad dressing instead of full fat, and eat fruit when you are craving sugar. Take the stairs as opposed to the elevator, park far away from the store instead of searching for the closest spot, and even ride your bike to work if it's close enough. Make one meal a day a salad instead of a sandwich. Cutting just 500 calories a day from your diet results in one pound lost per week. Add in 30 minutes of exercise five days a week and you will begin to lose weight.
Be Confident!
If weight loss is approached as a new way of living, it won't be hard to become healthier and lose the weight you want to lose. If you are already doing these things and aren't losing weight, try stepping up the intensity of your workout. Be confident in yourself. You may not see drastic changes right away, but losing weight safely isn't drastic. These are lasting changes that help you lose weight, be healthy, and feel great.
References
- "Essentials of Athletic Injury Management"; William E. Prentice, Ph.D., A.T.C., P.T.; 2008
- "ACSM's Guidelines for Exercise Testing and Prescription"; Edited by Walter R. Thompson, PhD, FACSM; 2010
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