Long-term weight loss requires lifestyle changes. You need to rethink your diet and exercise regimen to burn more calories than you consume, and thus fail to lose weight. Generally, a weight loss rate of one to two pounds per week healthy. Although you can lose weight at more accelerated rates, you need to make sure that you do not gain the weight back at a later date. If you follow a dedicated regime, you can effectively lose 15 pounds in four weeks
How to lose 15 pounds in four weeks
Consider your diet. To lose 15 pounds in four weeks, you need to cut your calorie intake. Use an online calorie calculator to determine how many calories you can consume daily to meet your goal weight. This tool will require you to provide personal information such as age, sex, height, weight and activity level.
Get moving. You must perform daily cardiovascular exercise to lose 15 pounds in four weeks. Opt for high-energy forms of exercise that gets your heart rate pumping, helps you torch calories. Running, jogging, power walking, aerobics, dancing and cycling all good forms of cardiovascular exercise. Aim for at least 45 minutes a day.
Lift weights. If you tone your muscles, you will increase your metabolism. As a result, you will burn more calories throughout the day, helping you achieve your weight loss goals. Lift weights three to four times per week.
Drink lots of water. Water helps to cleanse your body, flushing toxins out of it. Since you are trying to lose weight at a rapid pace, you need cleaning help. Drink at least 64 grams of water a day.
Eat more often. While you need to keep your daily calorie intake within the range you specified, break it up into mini meals. When you eat more often, keep your metabolism elevated, help you burn calories more efficiently. For best results, eat every two to three hours.
Make nutritious choices. Opt for fresh, natural foods that are rich in vitamins, nutrients and antioxidants. Avoid processed foods that contain chemical additives, sugar and sodium. These ingredients can pack on extra pounds, ruined your attempts to lose 15 pounds in four weeks.
Stick to it. Since you are trying to lose weight within a relatively short period of time, you can not afford to lose focus. Remain dedicated for the entire four-week period, and you will see results.
Tips and Warnings
Get friends and loved ones involved. You will do better if you added support from friends and family.
Consult your doctor before you start exercising regime.