Losing weight is a task that requires discipline and determination. In order to lose 15 pounds in one month, you will need to lose approximately four pounds per week. One pound is equal to 3,500 calories, so by burning 14,000 calories per week, you can lose approximately 15 pounds in one month.
Things You'll Need
Eat 1,200 to 1,500 calories per day. Avoid bread, pasta and sugar. Instead, eat plenty of protein and vegetables. The exact amount is determined by your age, weight, height and gender. You can find this information by locating an online weight loss calorie calculator. This tool will help you decide how many calories you need to consume in order to achieve your desired goal weight.
Establish the exact amount of calories you will need to burn in order to loose the weight. Take your recommended calorie intake number, multiply that by seven days a week, then add that number to 14,000. For example, if your healthy calorie intake is 1,200, then (1,200 x 7 = 8,400) (8,400 + 14,000 = 22,400). You will now need to burn 22,400 calories per week to achieve your goal weight.
Run on the treadmill daily. If you run or use a treadmill, you can burn up to 650 calories per hour. If you run for five hours per day, seven days a week, you can burn up to 22,750 calories per week. By burning 22,750 calories per week, you will lose approximately 15 pounds in one month.
Weigh yourself. Check your progress by weighing yourself once a week before breakfast. Avoid weighing yourself every day. Not much progress will happen overnight.
Tips & Warnings
- Drink plenty of water.
- According to the Centers of Disease Control and Prevention, if you are planning to keep this weight off, you must lose it gradually and steadily. Trying to lose 15 pounds in one month is not recommended, and excessive exercise can lead to dehydration and medical issues. It is not recommended that you try this method. If you are serious about losing weight, reduce your calorie intake and consider moderate exercise. Losing one to two pounds a week is considered a healthy way to achieve weight lose goals.