A reduced calorie diet and exercise helps create the calorie deficit necessary to lose 15 pounds. The fastest rate at which you should seek to lose weight, according to the Mayo Clinic, is about 2 pounds per week. Shun fad diets and pills in favor of a whole foods diet that supplies adequate nutrients and a steady supply of energy. With dedication, commitment and diligence, you can lose 15 pounds within three to four months.
Reduce Calories
Approximate how many calories you burn daily by using a website like caloriesperhour.com. To lose 2 pounds per week, strive to eat 1,000 calories less per day. If this puts you under 1,200 calories per day as a woman, or 1,500 calories per day as a man---re-evaluate your goals. These calorie requirements represent the minimum needed to obtain proper nutrition and keep your metabolism revved, according to the National Institutes of Health.
Eliminate Liquid Calories
Soda, energy drinks, juices, fancy coffee concoctions and alcohol add extra calories to your day---but offer minimal nutrition or satiation value. The Harvard School of Public Health notes that eliminating them from your diet can help you reach a healthier weight faster. Consider that one 12-ounce soda contains an average of 150 calories, an 8-ounce glass of juice contains 120 calories and a bottle of beer contains 170 calories. Cut these three items and you've already created a 440 calorie deficit---or a .88 pound per week loss.
Become Portion Savvy
Even if your diet is relatively healthy, you may eat too much. Weighing and measuring your food at home will help you better comprehend what a recommended serving looks like. Stick to 3 or 4 ounces of protein, half a cup of grains and cereals, and 1 teaspoon of oils. If you need more to eat, have green vegetables, which offer minimal calories per serving.
Move More
Add small movements, known as non-exercise activity thermogenesis (NEAT) to your day. The Mayo Clinic notes that simple actions like standing instead of sitting, gesturing while you speak and climbing the stairs can significantly increase your daily calorie burn---getting you closer to your 15-pound weight-loss goal.
Formal Exercise
Any form of activity that burns calories will help you lose weight faster. If you abhor the gym, take a walk with your neighbor or join a dance class. Choose an exercise that raises your heart rate and makes you sweat a little to get the most weight-loss benefit out of your exercise session. If you are getting accustomed to an exercise routine, rev it up a bit. Try alternating one minute of speed walking (or jogging) for every two minutes of walking or seek out hills rather than a flat course for cycling.
Include Certain Foods
Whole grains and low-fat dairy support healthy weight loss. A study at Curtin University in Australia found that people eating five servings of low-fat dairy daily lost more weight than people eating just three servings per day. Whole grains promote weight loss when they replace refined grains in a reduced calorie diet, according to the "American Journal of Clinical Nutrition" in 2008.
References
- Mayo Clinic: 6 Strategies for Weight Loss
- Harvard School of Public Health: Getting to Your Healthy Weight
- Curtin News: Higher Dairy Intake Can Help Fight Obesity
- American Journal of Clinical Nutrition: The Effects of a Whole Grain Enriched Hypocaloric Diet
- National Institutes of Health: Weight Loss Tips
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