By following a reduced-calorie diet and incorporating a greater amount of movement in your day, you can safely and effectively lose 15 lbs. Members of the National Weight Control Registry, a collection of more than 5,000 individuals who have lost a significant amount of weight and kept it off for more than 5 years, report that dietary changes and exercise were the most important tactics in their fight to lose pounds. Safe weight loss shuns fad diets and supplements in favor of a slow and steady rate of loss of between 1 and 2 pounds per week. With some will power and focus, you can lose 15 lbs. and improve your body image and health.
Step 1
Follow a reduced-calorie diet. Eat fewer calories than you burn in a day to create a calorie deficit and lose weight. Harvard researchers performed a study comparing four different diets with varying macronutrient emphasis. Their findings, published in the Feb. 2009 "New England Journal of Medicine," revealed that controlling overall calorie intake impacts weight loss more than any other factor. If you trim 500 calories per day, you can expect to lose 1 lb. per week. This means that you will reach your goal in a little more than 3 months.
Step 2
Go for a balanced intake of nutrients to keep your energy levels high, your blood sugar even and your cravings at bay. Follow Institute of Medicine guidelines of eating between 45 and 65 percent of daily calories from carbohydrates, 10 to 35 percent of calories from protein and 20 to 35 percent fat. Choose foods high in nutrients and low in saturated fat such as chicken breasts, lean cuts of beef, leafy greens, sweet potatoes, oatmeal, brown rice and quinoa. Make your fat come from heart healthy monounsaturated sources such as plant oils and olives.
Step 3
Pay attention to portion size. Remind yourself that too much food---even healthy food---can sabotage weight loss. Buy a kitchen scale and weigh your protein and grains for a week or two, until you learn to eyeball appropriate portion sizes. Acknowledge that restaurant portions are almost always inflated and leave leftovers on your plate.
Step 4
Make exercise a habit. At the very least, meet the American College of Sports Medicine guidelines for weight loss which indicate cardiovascular exercise for at least 1 hour, 5 days per week. Include strength training---either with free weights or your own body weight---to maintain lean muscle mass and boost your metabolism. Find an activity you enjoy and pen it into your calendar. Join a gym, but if formal exercise does not appeal to you, try a dance class, walk your dog or join a team sport.
Tips and Warnings
- Enlist a buddy to support you in exercise efforts and to keep you accountable to your diet.
Things You'll Need
- Lean proteins
- Whole grains
- Vegetables
- Fruits
- Olive oil
Member Comments