How to Lose 15 Pounds in 30 Days

Learn how to lose 15 pounds in 30 days and manage body weight in general.

Difficulty: Easy

Instructions

Things You'll Need:

• Computer with internet
• pen and paper
• A step counter or pre-marked 3 mile course

1. 
    
   weight scale

   For the first three days start a diet log. We are only interested in the total calories consumed each day. Just read the label of everything you eat and write the total calories. After three days add up each day. Take the average of the three days. This is your total calories per day.

2. Go to the web site: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm and click on male or female. Just follow the four steps to get your total recommended calories. Choose the third response, "If you reduce your current caloric intake to ? calories per day you will lose one pound per week without exercise." Note: this value is really just your total recommended calories at current weight minus 500 calories.

3. 
    
   Eating Right

   For the next 30 days eat a small breakfast, lunch, dinner and two small snacks higher in protein / fiber. All calories for that day should not exceed your new recommended value. Snack examples include yogurt, hard boiled egg, low sugar low protein bars (6-12 grams per serving). Think of your meals as 5 small meals per day.

4. 
    
   Exercising

   For the next 30 days walk 3 miles either in the AM or PM. Mark off pre-determines 3 mile courses for variety. Also perform one set of push-ups and crunches, as many as you can do once in the AM and once in the PM.

5. 
    

   Other helpful tips are: get 6-8 hours sleep each night, research shows sleep loss of 2 hours a night causes the metabolism to think it is calorie deprived and retain fat. Only drink water over the next 30 days, 6 glasses a day. No soda of fruit juices and if you must, only one cup of black coffee or green tea per day. Be consistent and honest with yourself and follow steps 3, 4, 5 for the next 30 days.

Tips & Warnings

• After 30 days continue the program for added weight loss.
• If your daily recommended calories are already below the normal value then eat the recommended value minus 500 calories. If you eat below 1000 calories per day then your body is in a deprived state and will build fat and store fat.
• CAUTION: If you have a known heart condition, metabolic or physical condition then check with your doctor first.

[gentletouch]

on 8/6/2009 YOUR ARTICLE WAS EXTREMELY HELPFUL. THANK YOU AND WE BLESS: YOU, YOUR FAMILY, AND THIS ARTICLE WITH 5*, AND A REC. BLESSINGS, gentletouch

[solidlady09]

on 8/6/2009 great article 5 stars and a recommend

[chirocurt]

on 8/6/2009 Deziray, thanks for the positive comment. I have helped people lose weight with personal programs and this article covers some of the common ground unique to all programs' if you have any questions let me know.

[hnatalieann]

on 8/6/2009 Great tips! 5*

[deziray]

on 8/6/2009 i am going to try this, great article. 5*'s & a recomendation