Not everyone can lose 15 pounds (lbs) in 30 days. It depends very much on their respective ages and metabolic rates. Young, healthy people have high metabolic rates and will find no difficulty losing 15 pounds’ if they keep to the program.
However, older people and people who have a chronic ailment or two find that their metabolic rates are slower – you can still accomplish your goal; you’ll simply get there a little more slowly – The Tortoise and the Hare seem to apply here!
Cut down your calorie intake significantly. During your first day, set up a log – add as many details as you can, and keep up with it.
So that every food and drink item that you consume is listed, make use of a calculator alongside the nutritional information available on the packaging to estimate your average daily caloric intake.
16 Simple Steps to help you lose 15 lbs in 30 days.
- Do More Cardio.
- Have Less Refined Carbs.
- Cutting out a lot of carbs will improve the quality of your diet. It’s a simple way of improving further weight loss.
- Count your calories.
- Lift Weights.
- Be persistent.
- Ensure you have healthier beverages.
- It’s essential to eat more slowly.
- You must add fiber to your diet.
- Try to eat a high-protein breakfast.
- Sleep well throughout the night.
Losing 15 lbs. in 30 days can be challenging. It is a significant weight to lose in a relatively short time and can even be unhealthy to do.
You must keep to a strict diet and exercise regimen while paying particular attention to your general health. Let’s say– if you’re just over or just under
about 25 years – that’s doable.
See if you can get a partner to go through this weight loss idea with you. That could be a great help for both of you.
You can lose fat at a rate of 2 pounds within one week just by dieting. Stop eating junk food, and, if necessary, eat smaller helpings.
Consume more protein. Protein can be an appetite suppressant for those who are experiencing a noticeable drop in calories. So, since you’re sticking to such a strict diet, this may be a lifesaver.
Because, without cravings, you’re much more likely to stick to the terms of your voluntary eating plan.
Eat at least 1 gram of protein and per 2 lbs. of body weight daily. Protein sources can include meat, fish, beans, and eggs.
Don’t forget to perform cardiovascular exercises daily. Begin daily by completing a minimum of 15 minutes of exercise per session.
Increase the duration of your sessions daily over the next 30 days. Push yourself, but do not overdo it.
You will be doing a lot of cardio. Do an activity that you enjoy. Make sure that the activity raises your heart rate over an extended period. By doing cardio sessions, it will improve your metabolism.
Look after your health. By focusing on calorie counting, you may accidentally neglect your general nutrition.
Take a daily multivitamin. Make sure you get at least eight hours of quality sleep per night and avoid alcohol.
Some people here might say they can manage on six hours of sleep only, but you’re putting your body to the test here, so you need those eight hours of sleep and should make a point of having them every night.
Things You’ll Need
- Cardiovascular exercise equipment
- Oh, and don’t forget to check with your doctor first!
If you notice any signs that your health is failing during this program, increase your calorie intake, and decrease the intensity of your exercise routine until you begin to feel comfortable again. Once the conform in your life returns, you can start again gradually increasing the exercise routine.
We Need to Detox.
When referring to detox, we’re not doing a cleanse or saying you must drink nothing but tea – we’re not favor of that particular way.
Limit Your Carb intake.
This allows your body to reset its hormones like – Insulin, Leptin, and Ghrelin, Cortisol.
All of these hormones play a quite significant role in your hunger and your metabolism.
Believe me, you want these hormones working for you and not against you. Let’s look at what each hormone does.
Starting with insulin first
To ensure that you do lose 15 pounds in 30 days, improve your insulin response.
Insulin is a hormone that helps to regulate your blood sugar.
Sadly, there’s an increasing number of people who are becoming prediabetic (insulin resistant)
It is being said that more than 1 million Americans suffer from prediabetes.
Is the most common form of diabetes – which discovered the body is resistant to insulin
This is bad because insulin allows your cells to absorb glucose (sugar) for energy.
When your body becomes insulin resistant, your cells aren’t able to absorb glucose.
Resulting in high blood sugar, this can lead to all sort of serious health problems such as hyperglycemia, heart disease. Stroke, kidney disease, vision and nerve problems
Carb detoxing (low Carb Diets) has been shown to improve insulin sensitivity, reduce blood glucose fluctuations and, lower blood glucose fasting levels.
Carb Detoxing (Low Carb Diets) has been shown to improve insulin sensitivity, reduce blood glucose fluctuations, and lower blood glucose fasting levels.
Lets you know that you are full. Aka Leptin is the satiety hormone. This is a slow-acting hormone and only lets you know you are full about 20 minutes after the event.
This is produced in your body’s fat cells. Thus, the more body fat you have, the more Leptin these fat cells will yield.
If any people reading this are obese, they will find that they are generally Leptin resistant.
The meaning of this is that for a short time after you are full, your body will keep producing it – Leptin – even when it is full because your brain isn’t able to see it.
Therefore, you end up eating more because you don’t get the message that you’re full; you reduce energy expenditure or calorie burning to conserve your calories.
You keep gaining weight from lack of hunger control.
This is usually known as the hunger hormone and sends signals to your brain, so you know when to eat.
Sadly, when you set off on any diet, your Ghrelin levels will increase. That will make your hunger levels to rise.
Your Ghrelin levels increase when you embark on any diet, and therefore it will make your appetite grow.
Remember that during a carb detox, you will be consuming a lot of protein.
Consuming such high levels of protein will reduce the production of ghrelin
A Carb Detox is meant to be temporary and would not be something you could sustain for an extended period.
First off, a “carb detox” is meant only to be temporary.
It is not something you could sustain for a more extended period (nor would it be healthy).
Why don’t you take one week and consume no carbs, whatever during that time? Not a breadcrumb, not a drop of oil, and not even a sniff of fried bacon!
The only source of food you would consume would be coming from non-starchy green vegetables.
Something like this:
Week 1: 30 Carbs per day
You would also be consuming HIGH levels of lean protein. That’s it!
We’ve already talked about carb detoxing, so you shouldn’t be surprised that we must avoid sugar.
All of us know that sugar is dangerous for us.
When your body takes in large quantities of refined sugar, it can’t store it as glycogen and reuse it for the energy you see.
The result is that your liver is forced to turn into fat!
This results in higher blood sugar (mentioned earlier in this article), which will, later on, lead to insulin resistance.
Couple this with the fact that you’ll be picking up weight – a lot, in the belly area.
Bottom line (pardon the pun) Avoid sugar at all costs!
Can you lose 15 pounds in 30 days?
If you’re young and energetic and haven’t average health and a positive attitude, I’m sure that you can. But different people have different metabolic rates. So, when you’re my age and have heart disease, I very probably have a prolonged metabolic rate (in fact, I know I have) and doubt if I could do it in half the time; but I can do it and however long it takes me if I need to, I will.
Here’s a Tip – Drop the Drink – Banish the Booze
Your goal might be 15 pounds in 30 days, and, if it is, you shouldn’t even think of alcohol.
There are a great many excellent reasons for this sacrifice!
Alcohol is just empty calories.
There’s no nutritional value in alcohol – whatever it is.
Calories do contain higher than most macros.
Protein has four calories per gram, carbohydrate four calories per gram, and fats have four calories per gram.
Alcohol has seven calories per gram. That’s higher than both carbs and protein. The only macro that contains more calories per gram is fat.
Remember, the other macronutrients our bodies can use:
Alcohol is pretty much useless and becomes easily converted to body fat!
Your body focuses on getting it out first and pauses all else.
What ends up happening is that since your body is burning up the alcohol, it loses its focus on fat burning.
It’s fascinating that fat burning has shown it can reduce as much as 73% from swallowing one single shot of vodka. The problem here is that it takes a while, and you could be sprinting ahead with your diet now, but you’re held up with that one drink of alcohol you only took to be polite!
Alcohol Could Cause You to Get a Beer Gut from Munchies
I don’t drink, but I’m not obsessed or angry about it – it’s simply better for my health. However, I used to drink, and I can imagine that to quit would be somewhat tricky for some of you.
These things become habits that are never easy to break. We think we’ve got it under control – then Charlie gives a birthday drink to everyone in the office. Very few people said no as they would have offended him. The following week when Brenda had twins, Bert got double drinks for all office staff – how can you say no?
We’ve sworn off the alcohol. We’ve sworn off unhealthy beer snacks. We’ve sworn off sugar. We’ve sworn off bread, but now what do we do?
Drink water – lots of it – at least 2.5 liters per day. Hydrate, Hydrate, Hydrate!
People don’t ever drink enough water.
Weight Loss? Water is your New Best Friend!
I would recommend buying a 2.5-liter container and fill it with water and take a fresh one with you each day because you’ll drink one of those each day and not go to sleep until you have[PG1] drunk all of it.
Drinking-Water has a Fat-Burning Potential.
None of us really like water or the taste of it. We can’t even make up our minds about which type of bottled water we like best. However, all of us know that when you drink water, you’re resting.
Studies show that with 10 minutes, adults who drank one glass of water increased their resting energy expenditure by 24-30%.
When you drink water it curbs your appetite. So, drink water before every meal – that will work well for you.
Drinking-Water Curbs your Appetite
It has been said that hunger is mistaken for thirst – and that is so true. You think you’re hungry, but you’re actually thirsty.
Okay, so we’ve discussed the importance of detoxing.
Now we need to fast forward to eating healthier.
You should be consuming more nutrient-dense foods.
I am referring to lean proteins, complex carbs, and healthy fats.
Some examples of lean proteins you could eat would be chicken, salmon, shrimp, turkey, lean ground beef, and non-fat plain Greek yogurt.
You could also squeeze in a low-carb, whey protein shake to mix things up.
If you’re a vegan, you want to focus on sources like hemp seed, spirulina, black beans, pinto beans, natto, lentils, tofu, and chia seeds.
You could also incorporate a low-carb, plant-based protein shake into your schedule.
There are fewer nutrient-dense carbohydrate sources than you think.
While these are not all of them, this is an excellent place to start.
I would recommend consuming brown rice, sweet potatoes, squash, yams, oatmeal, black beans, pinto beans, and quinoa.
Don’t Eat Bread!
Bread is difficult because some of it is nutritious but can’t help you lose weight. Your best bet is to cut it out of your life completely, if you must, then consume it with small pieces of fruit!
I’m also talking about pasta, bread, and heavy, fatty meats. These foods should be regarded as unhealthy and not eaten on this diet.
Fruits (Carbs Continued):
Most fruits, in general, are considered healthy.
Some provide more nutrients than others.
Since your end goal is to lose 15 pounds in 30 days, you want to avoid fruits that are incredibly high in sugar.
The top fruits to eat for losing weight are-
You want to consume 1-2 servings of fruit a day.
Try not to have any more than this, because the fruit is naturally high in sugar.
Fruits to avoid when losing weight-
- Banana’s (ripe)
- Dried fruit of any kind
- Fruit juice
Vegetables (Carbs Continued):
While I would recommend consuming most vegetables, some are starchier than others.
To keep things simple, try to consume primarily non-starchy green vegetables.
Again, you are trying to lose 15 pounds in 30 days, so you want to make sure you aren’t eating high-sugar veggies.
You want at least three larger servings of vegetables every day!
You want your fat to come from healthy unsaturated fats such as peanuts, almonds, pepitas, flaxseed, fish oil, avocado, avocado oil, olive oil, and coconut oil.
Lose 15 lbs in 30 days – Utilize Strength Training.
This is something people often forget to incorporate.
DO NOT MAKE THAT MISTAKE!
Strength training provides a plethora of health benefits.
Let’s start with the most obvious one, the ability to build lean muscle tissue and strength (hence the name, strength training).
Some of the other initial benefits you will see from strength training are:
- Improved body composition
- Stronger bones and joints
- The decrease in body fat
- Afterburn (EPOC)
Now I’m sure you’re probably wondering, why would I want to build lean muscle tissue if I am trying to lose weight?
The lean muscle tissue you have on your body; the more calories you burn at rest.
While the number of calories each pound of lean muscle burns is still a highly debated topic, the point here is you want to build it and keep it!
Again, since your goal is to lose 15 pounds in 30 days, you want to be training quite frequently.
You should be strength training anywhere from 3-5 times per week.
You should be including HIIT also into your workouts.
If you are unfamiliar with HIIT (High-Intensity Interval Training), it is-
A training regimen in which you go through high bursts of intense exercise followed by short periods of rest or another lower intensity exercise, quickly to return back another burst of intense exercise.
I recommend splitting up the week, half strength training (more extended rest between sets), and HIIT (short periods of rest or none).
Lose 15 lbs – in 30 days – Incorporate Cardio
Wondering how to lose 15 pounds in 30 days?
I’m sure the first thought that popped into your head was most likely cardio, am I right?
There are a couple of different ways you can do this, but regardless of which one you choose, you NEED to do it.
Remember, you’re trying to lose 15 pounds in 30 days, you’re going to really need to make it a faster and better cardio workout.
If you are strength training 3-5 times a week, you should be doing your cardio just as often.
While I believe cardio shouldn’t be your ONLY form of exercise, as studies have shown weight training to be more effective for weight loss, it is crucial to have as an addition to weight loss program.
Lose 15 lbs in 30 days – Get Proper Rest
I know we’ve all heard it before, you need to get at least 8 hours of rest every night.
While this doesn’t stand true for everyone, it should be the bare minimum amount of rest you get if you have done exercise that day.
You need proper rest for optimal recovery for muscle growth and fat loss.
It gets even more profound than this. Lack of sleep disrupts the production of key weight loss hormones like Insulin, Leptin, Ghrelin (we discussed these earlier), and even our stress hormone cortisol.
Lack of sleep causes over-production of cortisol in the body, which in turn causes you to want to snack on sugary and refined processed foods.
When our bodies do not get proper rest, our bodies produce less Leptin (satiety hormone) and more Ghrelin (the hunger hormone)).
Studies have even shown that people who do not get adequate rest tend to have an increase in their appetite.
Maybe we can do it with a Friend.
Now we’ve decided we’re going to do this diet. We’ve also decided just how we’re going to do it. Some of us have a friend to help, and some of it will just go it alone. The point is, we’re all going to do it.
Brighten Up Your Attitude
Next, let’s look at our attitudes. We need to be as bright and happy as possible. WE must smile – no matter how we feel – and be accommodating and courteous at work and be kind to everyone at home.
That way, you can get on with your diet without anyone knowing and trying to interfere with it. Don’t let anyone or anything stop you. Remember – you want this really badly, and you’re going to have it.
Be kind to yourself. If you make a small mistake, just laugh and start again, it doesn’t matter. Be enthusiastic about your diet and exercise and tell yourself it’s making you happier – because you will be once you see some positive difference in your body.
Try not to discuss this with anyone else because they are bound to want to warn you that this is not good for you, and rather to drop it. I can’t tell you how many times people start diets and their friend talk them out of it – no-one knows why but it happens.
Don’t Listen to Nay-Sayers
I cannot tell you how many times I’ve embarked on a diet only to attract all the naysayers who will insist on telling me what an idiot I am and, sooner or later, talking me out of it. You just check to see if I’m right.
Tell a bunch of people you’re on a diet, and within a week or so, they will all of them have got you a piece of cake or a muffin of a milkshake or something sweet that your diet would never allow!
I don’t think for one minute that the intention is to be nasty to you – quite the reverse. They probably want to give you something sweet as a little treat because your diet is harsh. Know knows.
Anyway, the main thing is to be positive and quiet about your diet, and refuse to turn from it and insist on being diligent.
Get Comfortable with It.
Once you really get underway, as it were, even within the first week, things begin to start happening, and by the second week, you feel more comfortable and more able to do something things almost automatically, so you don’t have to stop and think – what’s next?
Once you’ve figured out the hormones, the beer, the sugar, and the exercises, it’s not good to keep analyzing what’s going on. Just simply get on with it and trust in the planning you did in advance.
During the diet period, when things start to happen, and inches are lost, please don’t buy yourself new outfits because that will be a waste of money.
Once you get to the weight you planned, you may decide to lose more pounds, but either way, remember once you reach your goal weight, it doesn’t necessarily stay there.
Owing to a bit of settling in the body, your weight usually goes up by a few pounds and then settles there. So be prepared for this, and don’t let it get you down.
Who Are You Doing It for?
Here’s another little thought you might like to get the answer to before you begin. Why are you doing this? Why do you want to lose weight? If it’s for your boyfriend or husband or girlfriend or wife, then start thinking again, because if it’s because you want someone to like you more, you’re doing it for the wrong reason and will never be happy with the result.
Just Do It for Yourself
However, if you are trying to lose weight and work out because you want to feel and look better – no other reasons, you’re doing it for yourself that is that right reason, and you’ll love the results and enjoy how things turn out – so good luck to you!
Lots of Diets
I have no idea how many diets I’ve been on. Most of the time, I’ve lost weight and then made a stupid mistake and didn’t think you had to maintain your new weight, so, from turning really thin, I’ve slowly turned back to not nearly thin because I didn’t maintain my weight.
Once you’ve got your new, improved weight, you must continuously watch and maintain it to remain at that weight. So don’t forget about that part because it really is essential!
A Few Adjustments
Another thing, please don’t even think of starting any kind of diet unless you have at least one small plate that’s yours and yours alone. I’d prefer three if possible. Then you need three sets of knives, forks, and spoon – unless you’re the regular washing up sort and then you can just buy one set.
However, whatever you decide for your eating utensils, get those and eat with absolutely nothing else.
Because the plates are smaller, you’ll automatically be eating less. Because the cutlery is smaller – like children’s cutlery, even if you load it up, you still have the impress of eating large, but you’re actually cutting down.
Further, because these are your very own plates and forks, etc., it gives a feeling of being unique to it and makes you feel more valuable and worthwhile.
After you’ve eaten, if you feel you want more, wait for a full 20 minutes, and, if you’re still hungry, then have a little more – did you get that? A little more!
Let me share something with you that I don’t usually tell people. First of all, when I was a kid, Mother made me chew everything 32 times. I had to count as well – not funny. I was so cross with her. – Can you imagine? Other kids were out playing, but I was the strange kid that had to sit inside chewing and counting.
Now here’s the funny part. Years later, when I grew up, my medical doctor told me that chewing things forever makes you look younger than you are – yes – everyone tells me that’s true.
My Mother Told Me
That doctor also told me that masticating, that long, all that many times a day churns the food into oblivion and causes no trouble for your guts.
The Dentist also had his say and said it kept the jawline well-shaped and exercised and all the teeth working as they should. I’m very grateful to Mother for all of that. It was one of the best tips in life I’ll ever get!
So, please, chew every mouthful at least over 20 times, if not 32, and over time you’ll be glad you did – you’ll be pleased with the results.
While you’re dieting, remember you’re doing it for you because you need to rejuvenate yourself and reset your settings. Almost as though you’re turning your personal clocks back for about five or ten years – how pleasant that thought is.
This Includes Men
Re-inventing yourself reasonably regularly is an excellent thing – yes – I’ve talked at length to a Psychologist who commended me on the fact that I have been re-inventing myself all my life and looking young and happier and other good things!
I have said that this would be an excellent thing for men to do, and while I’m already quite confident that fewer men will do this that women, I also hope very much that some men will do this so that they can be glad to be alive.