How To 15 Pound Weight Loss in a Month. This is a question that many men and women who want to lose a few extra pounds may be interested in. In this article, we look at how to lose 15 pounds in a month with and without exercise, which exercises work best, and some dietary changes you should try. Is 15 pound weight loss in 30 days possible? Let’s find out.
Weight loss is something that many people around the world struggle with. To lose weight effectively, you must be willing to change your diet and create a fun and effective exercise routine. These two factors will be the most important elements in your weight loss journey.
Table of Contents
15 Pound Weight Loss Meal Plan?
When it comes to losing 7 pounds in a month, several factors can prevent a person from including workouts in their weight loss plan. These factors are:
Not having access to a gym or exercising at home in your routine.
Some people are too busy and can’t make time for training.
Illnesses or injuries make it difficult to practice physical activity.
If you fall into one of these categories, here are some changes you can make to your diet that can help with your 15 pound weight loss meal plan.
Count Your Calories
Counting calories can be an important first step on any 15 pound weight loss meal plan journey for some people. That’s because to reach your goal weight, you need to eat with a calorie deficit of 500 to 1000 calories per day. The amount of calories consumed per day depends on many factors, including age, current weight, lifestyle, and height.
When determining the amount of energy required, keep in mind that your caloric intake should not be less than 1,200 per day for women or 1,500 per day for men, except under the supervision of a health care professional. It can be difficult to calculate calories manually. Instead, use reliable calorie counting apps to help you keep track of how much food you need and consume throughout the day.
Avoid or reduce your intake of simple carbohydrates
Simple carbohydrates are also known as refined carbohydrates. Examples include foods such as candy, sugary drinks, syrups, table sugar, concentrated fruit juice, and products with added sugar such as baked goods or some cereals.
When it comes to weight loss, these foods are not recommended, not only because they are high in calories and low in nutrients, but they are also digested and absorbed very quickly by the body, leading to spikes in blood sugar and increased hunger.
Whether you just want to boost your exercise routine, improve your diet with delectable low-calorie recipes, or get ready and significantly lower that number on your scale.
Consume more complex carbohydrates
Complex carbohydrates, such as whole grains, include whole wheat flour, bulgur (cracked wheat), oats, whole-grain cornmeal, and brown rice. They are fantastic sources of fiber and other important nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium.
If you’re thinking about losing 7 pounds a month, whole grains are great because they’re full of fiber, meaning they take longer to digest, reduce the number of calories retained during digestion, and speed up your metabolism.
Choose better drinks
Sodas, juices, and energy drinks are loaded with sugar, which will hurt your weight loss goals. Instead, opt for drinking water, unsweetened coffee, and tea, or vegetable juices.
Drink More Water
One of the things many people say when trying to lose weight is to drink more water. Some reasons why water can help you lose weight are:
It is a natural appetite suppressant. A 2008 controlled trial showed that drinking 500 ml of water reduced calorie intake by about 13 percent.
It increased your resting metabolic rate, i.e. the total number of calories burned when your body is completely at rest. In 2003, a study found that drinking about 500 ml of water increased metabolism by 30% in 10 minutes. The effect lasted for 30 to 40 minutes.
Helps burn fat and metabolize carbohydrates in the body.
Practice intuitive eating
Intuitive eating means breaking away from the intermittent cycle of dieting and learning to eat consciously and guilt-free. Some of the principles of this eating plan include eating when you are hungry, stopping when full, and eating healthy.
Eat foods rich in Nore fiber
A high-fiber diet can help you meet your weight loss goals because they keep you feeling full longer, prevent you from overeating and exceeding your recommended calorie intake. This diet also helps lower cholesterol, regulate bowel movements, and may reduce the risk of cancer and cardiovascular disease.
Eat more protein-rich foods
Protein can help you lose weight by increasing your metabolism, reducing your appetite, and making you feel full for longer. Protein sources include eggs, lean meats, and plant-based sources such as legumes, soy, and lentils.
If you plan to lose 15 pounds in a month, vegetables should be at the top of the list of 15 pound weight loss meal plan you should consume. Not only are they rich in micronutrients, making them good for your health, but they are also low in calories. This means you can eat more vegetables without worrying about disrupting your calorie intake.
You should eat leafy greens such as collard greens, collard greens, bok choy, spinach, romaine lettuce, Swiss chard, and cabbage, as well as cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. In terms of starchy carbohydrates, such as sweet potatoes, carrots, corn, beets, bananas, pumpkins, and yams, they should be consumed, albeit in moderation, as they can be much higher in calories and carbohydrates.
Watch Out For Portions
Practicing portion control is a great way to help you control your calorie intake for the day. Eat from a smaller plate to fool your brain with an optical illusion!
How To Lose 15 Pounds In A Month With Exercise?
To lose 15 pounds in a month, a diet and exercise plan should be an integral part of your routine. When it comes to exercising, you don’t have to go to the gym, many workouts can be done outdoors or at home. If you’re looking for simple yet effective workout tips to help you 15 pound weight loss in a month, here are some points to keep in mind.
Do More Cardio
Cardiovascular exercise is at the heart of any weight loss journey. In addition to aiding weight loss, cardiovascular exercise can:
Strengthen your heart and muscles.
Help control your appetite.
Improve bone density.
Boost your mood by releasing endorphins.
Helps you sleep better at night.
Help prevent or control high blood pressure, heart disease, diabetes, and some cancers.
Here are some cardiovascular exercises to include in your “how to lose 15 pounds in a month” plan.
Run
This is one of the most common options many choose to help them shed a few extra pounds. Running at a speed of 5 mph burns 240 calories in a 125-pound person and 355 calories in a 185-pound person. The faster your speed, the more calories you burn. If you decide to take up cross-country running, you’ll burn between 270 and 400 calories in just 30 minutes.
Skipping rope
Skipping rope is a fun way to do warm-up exercises before doing other, more intense exercises. However, as the intensity increases, this simple exercise can be used as a complete workout to help you lose weight. According to Harvard Medical School, depending on how much you weigh, you can lose 300 to 444 calories by jumping rope for about 30 minutes.
kickboxing
Many people started using boxing as a way to lose weight and strengthen their muscles. Kickboxing also improves your balance, strengthens your core, and is a great way to release pent-up frustration. Women looking for 15 pound weight loss in a month can try this exercise, as it can burn 350 to 450 calories in an hour-long kickboxing class.
Cycling
Taking a bike ride is a great way to try to lose 7 pounds in a month. As with all exercises, the amount of calories you burn is determined by your weight. The heavier you are, the more calories you lose. Also keep in mind that the faster you drive, the more calories you burn. For example, if you cycle 155 pounds at a speed of 12 to 13.9 miles per hour, you will burn 596 calories. If the same person increases their speed to 14 to 15.9 miles per hour, they will burn 744 calories.
Swimming
Swimming is one of the most convenient ways for many people to lose 7 kilos per month. This is because not only does it help to burn calories, but it is also a relatively safe exercise that works for most people i.e. elderly people, people with knee problems and other injuries, healthy individuals, etc.
Vigorous swimming or swimming or using styles such as breaststroke, butterfly stroke, or crawling burns 300 to 488 calories in 30 minutes. Overall, swimming eliminates 180 to 266 calories, while backstroke burns 240 to 355 calories in the same period.
Add compound exercises to your routine
Unlike isolation exercises, compound exercises are a group of exercises that train multiple muscle groups at the same time. Compound exercises burn more calories, improve intramuscular coordination, improve strength and flexibility, and help you gain muscle. Some great examples of compound exercises that you can incorporate into your workout routine include:
Spiderman Walking
Also known as spider crawl, it’s a great workout that targets multiple muscles, including those in the shoulders, chest, upper back, triceps, quadriceps, calves, glutes, hamstrings, adductors, and abductors.
Lie on the floor at the start of a plank position with your hands on the floor shoulder-width apart, arms extended, shoulders directly over your hands and legs behind you, feet hip-width apart.
Push your left toes into the floor. Lift your right foot off the floor and rotate your leg out. Tighten your core muscles and glutes, keep your back straight and take your right knee out of your right elbow. When your knee comes close to your elbow, contract your core muscles.
Extend your left arm in front of you, palm on the floor, as your right knee comes to your right elbow.
Stay low to the floor, alternating knee and hand bend as you walk/crawl forward.
Continue this pattern, alternating your right and left leg until you “walk” the desired distance.
Set a timer for how long you want to do this tracking.
Imprints
This workout targets your pecs, deltoids, triceps, and core.
Stand on all fours on the floor on an exercise mat or gym and place your hands slightly wider than your shoulders.
Stretch your legs back to balance your hands and toes. Keep your body straight from head to toe. Avoid sagging in the middle or curving your back.
Protect your core by contracting your abdomen and squeezing your core by pulling your belly button toward your spine.
Inhale as you slowly bend your elbows and lower yourself until they form a 90-degree angle.
Exhale as you begin to contract your chest muscles and push back to the starting position through your hands. Don’t lock your elbows; keep them slightly bent.
Repeat 10 to 12 times for one set.
If it’s too hard for you, choose to push your knees up instead of fully extending your feet. You can also do an incline push-up where, instead of going down to the floor, you can do the same move against a bench or table.
Burpees
Burpees is a full-body calisthenic workout that targets the muscles of the arms, chest, quadriceps, glutes, hamstrings, and abs. Not only do they build muscle, but they are also great for weight loss exercises.
Start upright with your feet shoulder-width apart.
Squat down with your back straight and your hands on the floor between your feet.
With the weight on your hands, kick your feet back so that you are on all fours and in a push-up position.
Do a push-up before jumping back to the starting position.
Push hard from this position and jump, placing your arms above your head.
Burpees are considered a very difficult workout, even by gym veterans. If you’re a beginner, here are some things you can do to make this exercise easier:
Omit flexion altogether or do it on your knees.
Instead of jumping, just stand up and stretch your hands in the air.
Mountain climbers
This is a great gym workout for your deltoids, biceps, triceps, chest, obliques, core, quadriceps, hamstrings, and hip abductors.
Start in a traditional plank position with your shoulders directly over your hands and wrists.
Make sure to keep your back straight and buttocks low, maintaining a neutral spine – don’t arch your back or bend your hips.
Wrap your torso and lift your right knee, bringing it toward your elbow (or as far as you can). Return the right knee to the starting position and at the same time bring the left knee to the left elbow
Return to the starting position and continue to alternate legs as you increase the pace. It should look like you’re running in place in a plank position.
Lunge Walking
Gait lunges (and other lunge variations) strengthen your leg muscles, as well as your core, hips, and glutes.
Stand with your feet about hip distance apart. Keep your torso straight and tall, with your center engaged, your shoulders back and your chin up, and looking straight ahead.
Take a big step forward with your right foot and plant it about two feet forward so that your left heel lifts automatically when you take a step forward. You can place your hands on your hips and your elbows bent at a 90-degree angle with each step.
Keeping your core engaged and erect, inhale and bend both knees, lowering your back knee toward the floor. Stop just before you hit the ground.
Exhale as you press firmly on your right heel and straighten your right knee to lift yourself, lifting your left foot off the ground, swinging forward to plant it about a foot in front of your right foot. Avoid leaning your torso forward from your hips when you take this step.
Continue with each punch, switching sides. Set a timer for yourself and try this for 5-10 minutes.
Finish your set by bringing your back foot toward your front foot in the final thrust.
While cardio is a great way to lose weight, the combination of cardiovascular and strength training increases the number of calories burned in a single workout session.
How to Lose 15 Pounds of Belly Fat in a Month?
As mentioned above, a healthy diet is one of the most important factors when it comes to losing belly fat. However, if you plan for 15 pound weight loss in a month, consider adding aerobic exercise and strength training to your routine. In addition to the cardiovascular and compound exercises mentioned above, here are some other exercises to help you lose belly fat and tone your belly.
Kettlebell Swings
These are excellent compound exercises that target the love handles, glutes, legs, shoulders, and chest muscles:
Stand with your feet slightly wider than shoulder-width apart while holding a kettlebell in front of your body with both hands, arms extended.
With a slight bend in your knees and a straight back, bend your hips and swing the kettlebell on your legs.
Use this momentum to stand up and swing the kettlebell in front of your body, up to shoulder height. Push your hips forward and contract your glutes and core as you stand up straight.
When the kettlebell reaches shoulder height, your knees should be straight and your buttocks contracted into full hip extension.
Lower the kettlebell back down your legs.
If you have trouble flirting with the idea of giving up your favorite food or working out until your legs give out
Sit-up
These are some of the most popular exercises for anyone looking for 15 pound weight loss of belly fat.
Lie on your back on the floor or on a bench. Bend your knees and tuck your feet under the sofa or heavy suitcase. You can also ask someone to hold your feet for you.
Place your hands on your sides or behind your neck. If you decide to put them behind your neck, make sure not to pull on the neck.
Flex your hips and waist to lift your body off the floor or bench.
Lie on your back and place your feet on the wall. Your knees and hips should be bent at a 90-degree angle. Tighten your abs as described above.
Place your hands behind your head and lift your head and shoulders off the floor toward your knees. Do not use your hand to lift your head.
Hold this position for three deep breaths, then lower yourself and repeat.
Do this 10 to 12 times for a set.
To avoid straining your neck or using your hands to push your head up, cross your arms over your chest. Take three deep breaths.
Planks
Start on your hands and knees and climb up into a pushup plank position.
Balancing on your hands (or elbows) and toes (or knees), align your wrists under your shoulders. Make sure to keep your back straight and your abs and glutes tense. Do not lower your body into the ground or bend your spine upward.
Tighten your abdomen, continue to breathe, and hold this position for at least ten seconds to a full minute.
For an easier variation on this, balance on your elbows and knees. Work with the variation that feels most comfortable to you to avoid injury.
Bicycle Crunches
Lie on your back on the exercise mat and place your fingertips on the back of your head.
Tighten your abs, bring your knees to a 45-degree angle and lift your shoulder blades off the floor.
Rotate your torso to the left, bring your right elbow toward your left knee and extend your right leg. Switch sides and bring your left elbow toward your right knee. This action is the origin of the training name.
Continue this pedaling movement slowly ten to fifteen times.
Remember that you can’t just lose weight in your belly and that reducing spots is a myth. Consistently training a certain body part will not lead to fat loss in that area. The secret to “how to lose 15 pounds of belly fat in a month” lies in a healthy, clean diet, compound exercises, and the belly fat and toning exercises mentioned above.
Exercise builds muscle, which will help you lose weight. This is because muscle burns more calories than fat, as it is more metabolically active than fat. 4.5 pounds of muscle burns 50 calories a day, while 4.5 pounds of fat burns 20 calories a day.
How many calories should I eat per day to lose 15 pounds in a month?
There is no overarching number that everyone can eat in a day to lose weight. Keep in mind that the factors that determine how many calories each person needs each day are the person’s age, gender, height, weight, and level of physical activity.
To lose weight, you need to reduce your typical daily calorie intake by 500 to 1,000 calories per day (or 3,500 to 7,000 calories per week). This should help you lose 1-2 pounds per week. Using a calorie counting app is the best way to determine how many calories you are losing in a month.
Is 15 Pound Weight Loss In A Month Safe?
No, that’s not it. If you are thinking of 15 pound weight loss in a month, it would be better if you lower that number or give yourself more time to reach that goal. Losing 15 pounds a month would be classified as rapid weight loss.
While it may allow you to fit into those tight jeans or dresses, it has several side effects. They include temporary effects such as muscle loss, fatigue, headaches and dizziness, constipation, mood swings, and irregular periods in women. Some fatal side effects of 15 pound weight loss in a month include gallstones, dehydration, and nutrient deficiencies.
Can you lose 15 pounds in a month?
Yes, you can lose 15 pounds in a month. However, this would only be done in the unhealthy way of eating with a very low-calorie diet. These diets are not recommended for people unless their doctor advises otherwise. And even then, you should be placed under close medical supervision to avoid complications.
So instead of asking yourself how to lose 15 pounds in a month, it’s better to focus on a smaller number; about 1 to 2 pounds per week. This smaller number can be achieved through proper diet and exercise.
15 Pound Weight Loss – Conclusion
When it comes to losing weight, the question of how to lose 15 pounds in a month is not something to consider. That amount of weight is a lot to lose in such a short amount of time and can lead to potentially fatal side effects.
It would be best to reduce this number to something more manageable; about 4 to 8 pounds per month. This smaller number is more achievable with all the tips mentioned above about diet changes and exercise. However, before trying any of the 15 pound weight loss tips mentioned, make an appointment with a doctor or nutritionist to make sure these changes aren’t adversely affecting your health.
