Countless diets and exercise programs promise rapid weight loss in weeks. However, this type of weight loss can damage your body and cause you to lose muscle. On the other hand, losing one to two pounds each week is considered a healthy weight loss pace. That means you can safely lose 15 pounds in about eight weeks. Concentrate on burning more calories than you consume. Write down your fitness goals using a calorie counter app and recruit a friend to help you lose 15 pounds in just a few weeks.
Reduce your daily calorie intake by 500 calories each day. At the end of one week, that will result in 3,500 less calories, and will equal about one pound of weight loss.
Eat protein to fill 25 percent of your daily calories. This will keep you full, making dieting easier. Include beans, dairy and nuts in your diet as well, since they are also a healthy protein option. Also, drink plenty of water and avoid sugary drinks.
Don't skip breakfast. Breakfast jumpstarts your metabolism and may keep you from wanting to snack throughout the day.
Add 150 to 300 minutes of moderate cardio to your routine each week. Bike, swim, jog, dance or use the rowing machine. Bicycling at 16 to 19 mph will burn 360 calories in a 125-pound person, 446 calories in a 155-pound person and 533 calories in a 185-pound person in 30 minutes. Swimming laps vigorously for 30 minutes burns 300 calories in a 125-pound person, 372 calories in a 155-pound person and 444 calories in a 185-pound person. Running at 5 mph will burn 240 calories in a 125-pound person, 298 calories in a 155-pound person and 355 calories in a 185-pound person in 30 minutes. Dancing burns 90 calories in a 125-pound person, 112 calories in a 155-pound person and 133 calories in a 185-pound person in 30 minutes. And rowing will burn 210 calories in a 125-pound person, 260 calories in a 155-pound person and 311 calories in a 185-pound person in 30 minutes.
Do strength training at least two times per week. Strength training burns calories and also builds muscle, which burns more calories than fat, even at rest.
Add circuit training to your weekly routine. Do pushups, jumping jacks, step-ups, lunges, squats, jump rope, crunches and tricep dips, performing each exercise for 30 seconds. Repeat the sequence until you've reached 30 minutes. Perform circuit training exercises two times per week. With 30 minutes of circuit training you will burn 240 calories if you weigh 125 pounds, 298 calories if you weigh 155 pounds and 355 calories if you weigh 185 pounds.
Talk to your doctor before starting a new weight loss program.