How to Lose 15 Pounds in 1 Month

Want to lose 15 pounds in 1 month? It can be done. Just know that it is generally not recommended to try to lose this much weight in a month. However, if you have a significant amount of weight to lose, 15 pounds in 1 month may be a realistic goal. The more you have to lose, the more readily the body is willing to let go of the excess. This usually tapers off, so don’t expect to lose 15 pounds every month. If you think that loosing 15 pounds in a month is a reasonable goal for you, read on to find out how to safely go about it.

Calorie Count

The first thing you have to focus on, when trying to lose weight quickly, is the amount of calories you are taking in. You will need to cut calories, but should not go below the recommended daily minimum which is 1,200 for women and 1,800 for men.

Quality Not Quantity

Since you are limiting the calories that you are taking in, you need to make sure every bite counts. In other words, eat highly nutritious food.

The Importance of Protein

Make sure you are getting enough protein into your diet. You want to lose fat not muscle. High quality, low fat, protein should be eaten at every meal.

Fill up on Fiber

Filling up on high fiber foods is a great way to feel satiated while cutting calories. Think whole grains, legumes and fresh fruits and vegetables.

Eat Less but Eat Often

Eat 6 small meals, spaced throughout the day. This will help to keep your metabolism up and your blood sugar stabilized. Carry snacks with you if you are going to be away from home. This way you won’t be tempted to pull into a fast-food joint when hunger pangs set in.

Boost You Metabolism

Some foods and drinks help to raise the metabolism. Incorporating these into your diet may give you the boost you need to lose those 15 pounds. Sip on ice water or green tea. Both have been found to raise the metabolism. Try adding some spicy seasonings to your meals. Spices such as cayenne pepper and mustard can raise metabolism by 25 percent. Fruits such as lemons, grapefruits and berries and vegetable like cabbage, celery, and brussels sprouts are thought to be metabolism boosters.


It’s going to take more than watching what you eat to lose 15 pounds in 1 month. You are going to have to burn some calories through exercise. You want to make sure you choose a fat burning exercise that is easy on the joints, because you are going to need to do it often to lose those 15 pounds. Walking regularly is a good place to start. Next, add in some weight training 3-4 times per week. The more muscle you have, the more calories you will burn.

Be sure to consult with a health care professional before pursuing an aggressive weight loss goal.


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