Then, decide how fast you want to lose the weight, knowing that one pound of body equals 3,500 calories. So, if you shave 500 calories a day from your count, you'll drop a pound a week. What should your calories consist of?: 35 to 50% carbohydrates, 25 to 35% fat and about 25 to 30% protein.
How to lose 15 pounds: To lose 1 pound of weight you will need to cut 3,500 calories from your diet. To lose 15 pounds you will need to create a calorie deficit of 52,500 calories (15 X 3,500). If your plan is to lose 15 pounds in one month, you’ll need to eliminate 1,750 calories per day from your diet.
Losing 15 pounds in 20 days is possible. You will need to lose approximately one pound of fat per day, and this needs a 3,500-calorie deficit. Dropping this much weight in such a short period of time requires discipline and determination. You can lose more weight through exercise. Before you get started, here are quick tips to help you hit your target right on schedule.
You can lose 15 pounds in 2 weeks following the steps below (Good Luck):-) 1 Aim to eat about 1,000 calories per day. While you certainly wouldn't want to eat this little on a regular basis, most people, regardless of their body type or current w. The Workout Plan to Lose 15 Pounds No, you can’t out-train a bad diet. But once you have your nutrition plan locked down, you can whittle away the last few pounds with these fat-shredding workouts. Jump to the Routine. 20-30 min; 5; Yes; Michael Svoboda/Getty Images. Since you only have 15 days to drop 15 pounds, then you need to do light to moderate exercises daily. Stick to easy workouts to conserve energy, and have enough for the rest of the day. Recommended daily activities include swimming, walking, and jogging.
How To Lose 15 Pounds In 3 Weeks
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How To Lose 15 Pounds In 3 Weeks
Gather your support team
Get your family and friends on board. With only 20 days to drop 15 pounds, you will need all the support you can get to stay on track. It will also help if your family will join you in this journey by eating healthy food and staying active. Having them around will increase your chance of success.
Follow the 40/40/20 rule
Your meal must be 40 percent good carbs, 40 percent lean proteins, and 20 percent healthy fat. At least 20 percent of your carb consumption must come from produce. You should also try to replace some of your whole grains with legumes. For lean proteins, eat egg whites, Greek yogurt, low-fat cottage cheese, chicken breast, tuna, salmon, turkey breasts, and low-fat meat cuts.
Track your progress
Download a mobile app that will help you track your progress. These mobile apps will allow you to record your food, and compute for the calories automatically. Studies show that keeping track of your food intake is effective in weight loss.
Boost your lean proteins, and reduce your carbs
Lower your carb intake, and boost your lean protein consumption. You should never ever eat a meal that contains more than 40 percent carbs. If you consume too much carbs, regardless whether it is healthy, you will sabotage your weight loss strategy. Make sure to only eat root vegetables, or whole grains. Stay away from white carbs.
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Drink water, coffee, and/or tea
Get rid of those sugary beverages for 20 days, and stick to drinking only water, coffee, or green tea. Make sure that your tea or coffee does not contain any full fat milk or sweeteners. Soda, alcohol, and sugary coffees will increase your daily calorie intake by up to 200 or more per drink.
Drop 10-15 Pounds Fast
Never skip meals
Skipping meals will only sabotage your weight loss plan. People who skip meals will store more fat, especially when they do not eat breakfast. Give priority to the first meal of the day. You can have a healthy snack two hours before working out, and a nutritious high-protein, low-calorie meal afterwards.
Exercise every day
Set aside one hour of your day for exercise. Make sure to do at least 45 minutes of high-intensity cardio workout six days a week. You should also allot five minutes for warm up, and another for cool down. Never ever skip warm up and cool down to prevent injury and promote fast recovery. You should also incorporate strength training into your daily routine to pump up your muscles and tone your body.
How To Drop 15 Lbs Fast
Ditch the salt
Give up salt for 20 days to lose 15 pounds. Your body only needs a small amount of sodium every day to function well. Consuming too much salt will cause your body to retain water, and bloat. If you must add flavor to your meals and snacks, consider using other spices, such as chilli pepper, garlic, and cumin.
Move more during the day
Your calorie-burning mission should not end after your workout session. Instead of sitting around, aim to move more. You can choose to walk or bike your way to work, or park your car at the other end of the parking lot. Take the stairs if you can. There are plenty of other ways to burn more calories, even after exercising.
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Drop 15 Pounds Fast
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Everyone wants to lose weight now, not later. Few people understand that to lose even one pound you must change your mind…and your routine. Here are 15 easy-to-do tricks that will help you lose weight, whatever your goal, just 15 pounds at a time.
Eat protein with every meal. Eating this way keeps you full for longer periods of time, helping you to avoid over-eating. This helps you to stay within your calorie budget for the day, rather than exceed it.
Drink More Water. In fact you should drink half your weight (in pounds) in ounces of water everyday not only to lose weight, but to also boost your metabolism, keep your muscles, tendons and joints lubricated for workouts. Here’s an easy way to approach your daily water consumption. If you weigh 150 pounds you should be drinking at least 75 ounces of water. Round it up and shoot for 80. Find a favorite water bottle and keep it filled. Drink your first 16-20 ounces as soon as you get out of bed and finish it up 2 hours before bed to avoid disrupting your sleep patterns.
Eat whole fruit instead of drinking the juice because it saves lots of calories. Just think of it, 1 medium orange contains only 39 calories and no added sugar, while 1 cup of OJ has 112 calories and 26 grams of sugar.
Fill-up on veggies. Vegetables are lowest in calories of all other food categories and have more fiber, which fills you up so there’s no room for high-calorie, sugar and fat-laden, diet-blowing foods. For weight-loss, veggies are the holy grail because they’re not only chock-full of fiber, they are nutritional powerhouses. They also contain lots of water, which makes them nutrient-dense, high volume foods that you can eat far more of without the guilt. Steam, bake, broil (think tomato), sautee, or roast. Make a point to eat lots of leafy greens (collards, kale, arugula, spinach, cabbage, Brussels sprouts), green beans, and asparagus. Green foods help to protect you from inflammation throughout the body from the joints and muscles to causing more serious diseases (heart disease, diabetes, hypertension, obesity, and more).
Replace white rice with black, brown, red, wild rices, and quinoa. These whole grains contain more fiber and keep your blood sugar stable, which prevents the weight-gain.
Replace refined grains with whole, unprocessed grains called sprouted grains, like that found in whole grain breads and cereals, such as Ezekiel Breads and Cereals.
Substitute refined pasta with that made of Black Beans and other beans. Black Bean Pasta is made of only 2 ingredients: black beans and water, and is 48% fiber, packed with 25 grams of protein (never heard of in pasta before), and 26% iron. The combination of fiber and the small 17 grams of carbs with the 25 grams of protein is a dietary coup for losing weight. The texture is chewy, the flavor, slightly meaty, and perfect for a filling, high-protein meal with ground turkey, mushrooms and red sauce.
Make meat, fish, and poultry an accompaniment to your meal, not the main attraction. Fewer calories and portion control will get the body you seek much quicker. Learn to do this several times a week and you’ll find that you not only lose the weight but it will stay off. Permanently!
Eat sandwiches 1 slice of bread at a time. Instantly slash 100-130 calories from your meal by eating open-faced sandwiches. Most slices of bread are 100-130 calories each. By making open-faced sandwiches, you beat the system and cut calories, a necessary and manageable way to lose weight. If you opt for Ezekiel Bread, which is whole, sprouted grains, you could occasionally use both slices of bread at only 80 calories per slice.
Go Meatless. Make meatless meals such as pasta and red sauces, veggie stir-fry, beans and brown, black, or red rice, curried veggies, egg salad or egg white and veggie omelet, almond butter on toasted cinnamon (Ezekiel) bread. From breakfast to dinner, these are just a few examples of quick-n-easy meals to make in minutes to help you stay the course.
Share entrees and dessert when eating out. You can save up to 500 calories if you do this and make a point to leave food on the plate. No one ever lost weight from being a member of the “clean plate club.”
Boost Metabolism and Up Your Workout Game. Eat 2/3 cup of cooked oatmeal 45 minutes to an hour prior to your workouts to increase endurance and in turn, burn more calories.
Eat your first meal within 1 hour of waking up. You boost your metabolism this way, which prepares your body to work harder for you for the day.
Stop Eating 2-3 hours before bed. If you are working out consistently your body will burn fat and calories even at rest. Late-night snacking is the bane of existence for anyone trying to lose weight, so lose this habit…quickly!
Get 7-8 hours of sleep each night. Your body has its own clock and needs sleep just as it does food and water. Sleep makes you more alert, helps you to maintain high-energy, and keeping your circadian rhythms in tact, which help you to lose or maintain weight.
Drop 15 Lbs Fast
This blog post is sponsored by F-15 Meal Plan (The Program Dr. Ro used to help America Shed 5 Million Pounds).
With Love and Happiness, XOX
Rovenia Brock, Ph.D.is a medical advisory board member and contributor to the “Dr. Oz Show,” where she helped more than a half-million Americans lose more than 5 million pounds. She is the author of Dr. Ro’s Ten Secrets To Livin’ (Bantam). For more health, nutrition, and fitness tips, join Dr. Ro and her social media community and get a FREE Download of her new eBook of super-easy tips, “You Healthy and Happy” at http://www.everythingro.com