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.
- Drop 15 Pounds In 30 Days
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- Drop 15 Pounds In 1 Week
- Drop 15 Pounds In 30 Days
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Like the average person, I had around 10-15 pounds to lose, mainly from the mid-section and lower body. I just wanted to feel a bit healthier and more in shape. I also wanted to know exactly how to lose 15 pounds in one month (and if it was possible). Whatever your reason for wanting to lose weight you know you need to shed 15 pounds of unwanted fat as quickly, but as safely, as possible. In this report I am going to share with 15 killer strategies for losing those 15 pounds that will get you in to that killer outfit and impress your friends.
- 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.
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
XOX
Drop 15 Pounds In 30 Days
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
This weight loss calculator is a great way to determine your daily calorie needs in order to lose the weight you want and reach your ideal weight.
This tool not only gives a recommended calorie intake, it is a goal calculator.
The long journey home (2017). What this means is that it will estimate how long it will take you to lose the weight based on your activity level. Use the guide below when selecting the activity level.
How to Use the Calculator
To use the calculator, select your gender, enter age, current weight, goal weight, height and activity level. Click on calculate to find out how many calories to consume daily for maintaining weight, losing 1 pound a week or a 2 lb a week weight loss. Scroll down the page for help on determining your activity level.
This weight loss tool will not go below a 1,000 a day calorie diet recommendation. If the recommendation falls below this number, you willreceive a caution instead of the calorie needs.
It estimates the time based on a 1 or 2 pound a week loss, not any more than that, as this is a sustainable weight loss goal. If you are determined to lose weight, and keep it off, then you want to do it at a pace that will allow you to keep it off for life.
Remember to come back to this page often as you lose weight and estimate how much longer it will take to reach your goal. Your calorie budget will change as your weight changes so be sure you are adjusting as you lose weight.
Activity Level Guide
Use the below information to determine your activity level to get the proper calorie needs for your weight loss goals.
Sedentary
A sedentary activity means little or no exercise in your daily routine. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like working at a desk, reading, watching television and more. If this sounds like you and you get little to no exercises in your typical day, then select sedentary in the weight loss calculator.Somewhat Active
Select 'somewhat active' if your lifestyle includes light exercise one to three days a week. Light exercise might be a walk around the block with a friend, cleaning house, or low intense workouts. The rule of thumb is if you can sing a song while doing your workout, then this would be considered a light exercise.
Moderately Active
Use this selection if you do moderate exercise or sports three to five days a week. A moderate workout would be an exercise that quickens your breath, but you are not out of breath. You can carry on a conversation, but you would not be able to sing a song. The last way to tell is you would start to break out in a light sweat after about 10 minutes into your exercise.
Very Active
This selection would be used if you do hard exercise or sports six to seven days a week. You know you are doing an active workout if you start to break out in a sweat in just a few minutes. Talking will be difficult you will be breathing rapidly. These activities would include hiking, biking, swimming laps and jogging to name a few.
Extremely Active
An extremely active lifestyle would be if you did hard daily exercise or sports plus physical job or exercise two times a day. So if you do intense workouts once (or even twice) a day plus have a physical job, this is the category you would fall into for the weight loss calculator above.Featured Articles
Additional Calculators
Here are more free online calculators on this site. In addition to these online tools, check out the weight loss tools page for some offline spreadsheets you can download to help you lose weight.BMI Calculator
This online tool will give you your Body Mass Index (BMI). The BMI is used as a tool to gage if you have potential health risks due to your current weight.
This online tool will give you your Body Mass Index (BMI). The BMI is used as a tool to gage if you have potential health risks due to your current weight.
BMR Calculator
The Basal Metabolic Rate calculator will help you determine your calories needs based on your age, gender, height, weight and activity level.
The Basal Metabolic Rate calculator will help you determine your calories needs based on your age, gender, height, weight and activity level.
How To Lose 15 Pounds In 2 Weeks (It's Possible!)
Exercise Calorie Calculator
Find out how many calories you burned during your workout with this free online tool.
Find out how many calories you burned during your workout with this free online tool.
Drop 15 Pounds In 1 Week
Ideal Body Weight
Here's a calculator that will approximate your ideal body weight. This one uses the Miller formula and adjusts for frame size.
Here's a calculator that will approximate your ideal body weight. This one uses the Miller formula and adjusts for frame size.
Additional Articles
Drop 15 Pounds In 30 Days
Weight Loss Tips
If you want to lose weight but are not sure where to start, then check out this article. These tips will help you understand what changes you need to make in your life to get fit and healthy.
If you want to lose weight but are not sure where to start, then check out this article. These tips will help you understand what changes you need to make in your life to get fit and healthy.
Exercise Tips
With any weight loss plan, adding exercise can help you reach your goals sooner. So use these tips to get started with your workout routines.
With any weight loss plan, adding exercise can help you reach your goals sooner. So use these tips to get started with your workout routines.
Drop 15 Pounds In 21 Days
Body Mass Index Calculation
Your BMI, or Body Mass Index, is tool used to determine if you are at a health risk due to your current weight. Find out how it's calculated and see if you are at risk.
Your BMI, or Body Mass Index, is tool used to determine if you are at a health risk due to your current weight. Find out how it's calculated and see if you are at risk.