Are you planning to lose 15 pounds in a month? Well, that’s possible. But it requires a lot of hard work and determination. Also, rapid weight reduction is not always a great idea unless you are obese or overweight. Plus, reducing weight for a month without exercise is a challenging task and, honestly, diet restrictions don’t work for long. There’s a point in your weight loss journey when counting calories becomes a hassle and you don’t feel motivated anymore.
While there is still a possibility of losing 15 pounds in a month, this doesn’t imply that it is healthy at all. As a result, if you want to lose weight without jeopardizing your health, you’ll need to stick to a diet plan.Therefore, here we are going to talk about some methods and ways to lose 15 pounds in a month without exercising. Also, we will find out what works best for you and your body type and what necessary dietary changes must be made to cut down on the extra weight.
How to lose 15 pounds in a month
Not everyone can afford to go to the gym, and you may have to cut workouts from your weight loss plan at times. The following are some of the most common reasons why people don’t go to the gym:
- You don’t have access to a gym or you’re too busy to work out.
- unable to work out due to some physical injuries and health conditions.
If you’re also one of them, then here are some techniques that will help you lose weight at home in a month without causing any future consequences.
Determine how many calories you need to burn to lose 15 pounds in a month
1 pound of body fat equals approximately 3500 calories.This suggests that to lose 15 pounds in a month, you need to burn 52,500 calories in total within a time period of 30 days. This means, per day, you must burn 1750 calories to reach your goal.
Source: Source: betterme.world
Calories can be reduced in two ways: by reducing your food intake or by burning excess calories; either way, you will see positive results.
Method # 1: Drink lots of Green Tea
You must have heard of green tea as an effective drink to lose weight, but do you know why it is extremely healthy for you? It is made from a thermogenic herb, which means that food and drinks made with it can help you lose weight even when you are at rest.
How did it come to be a triple win?It contains high levels of cachetin and polyphenol, which induce the weight loss process, and helps boost metabolism and the fat burning mechanism in the body.
Has any scientific study proven it yet?
In a small study done on the health benefits of tea, it was proved that the compounds and caffeine present in tea/green tea boost the metabolic rate in the body.
Another study done by the National Institute of Health proved that green tea starts a thermogenesis process in the body which helps in weight loss.
How much green tea should one drink over the course of a 30-year plan?
There’s no exact amount or cups of green tea assigned to you in this weight loss plan, but some people drink 6 – 10 cups of green tea per day. It sounds crazy, no? Actually, we need to drink 11 – 16 cups of water per day, so it’s not too much if you think about it that way, as you’re meeting your body’s water requirements through it.
Here’s a fun fact about green tea. Hot green tea has a higher caffeine content and thereby provides 12 mg of caffeine, while the cold one provides only 5 gm of caffeine.
Avoid using sweeteners in your green tea, as this is a vast and somewhat complicated topic in and of itself.But for now, you should know that it will not just make you gain weight, but also cause some serious health problems.
If you are not okay with the taste of green tea, then add a drop of honey to it. Honey is still better than sweeteners as it contains vitamin C, which is a rich source of antioxidants and stimulates a good night’s sleep.
You can use honey as a sweetener at first, but after a while, you’ll get used to the taste of plain green tea, which is even better than the one with honey.Also, because green tea comes in a variety of brands, be sure to choose one that does not contain any type of sweetener.
If you want to have a fuller experience, you can add some protein powder to your green tea. It contains 20 gm of protein per scoop, which is a good quantity to achieve a perfect skin goal. But try to get a flavorless protein collagen powder.
Some people say adding protein powder to green tea was a great idea and really worked well for them. Now they don’t feel the need to wear makeup at all.
Method # 2: Try Intermittent fasting
Before the 1600’s, there was no such thing as lunch. It is a new habit that we humans have developed. It was first introduced in the 1600s – 1700s time period to recharge bodies after performing tiring tasks in the morning.
According to History Magazine, the term “lunch” was derived from the word “luncheon,” which was only eaten in small bites by upper-class women.
The culture of eating a big lunch is new. It never existed in history until the 1900s. Our sedentary lifestyles do not allow us to have a big lunch, so intermittent fasting was introduced to fix such eating habits.
For our kind of lifestyle, eating a bigger breakfast is better than eating a bigger lunch. However, if your mornings are full of strenuous activities, having lunch is essential in such a case.
While having breakfast, make sure it has good portions of proteins, fats, fibers, and carbohydrates to fulfill the body’s requirements. Ideally, a good breakfast consists of protein and fat along with a slight touch of slow-release carbohydrates.
Are there any proven benefits to intermittent fasting?
The benefits of intermittent fasting are beyond one’s imagination. It is not just limited to weight loss. According to some scientific studies, intermittent fasting has proved to decrease bad cholesterol (LDL) levels, improve metabolism and increase glucose intolerance in our bodies.
Once intermittent fasting is over, you can enjoy a hearty meal, but make sure before starting your fasting you stock up on protein, carbohydrates and fiber to prevent any sort of deficiency.
However, those who have diabetes and other similar conditions that require balanced sugar levels in the body, are not good candidates for intermittent fasting.
Pros of Intermittent Fasting
- It improves the body’s metabolism rate.
- It aids in fat burning.
- It aids in the cessation of caffeine addiction.
- It helps to maintain a healthy immune system.
Other weight-loss methods include
Add more complex carbs to your diet
Complex carbohydrates are rich in fiber, vitamin B, iron and potassium. Some of the best sources of complex carbohydrates are oatmeal, brown rice, whole grain flour and cornmeal. Their consumption will assist you in remaining full for a longer period of time.Moreover, they increase your metabolism rate and reduce your calorie intake.
Cut refined carbs from your diet
Refined carbs are often known as simple carbs. They are present in almost every food item as they are tastier than complex carbohydrates. Refined carbs are mostly found in cereals, waffles, sugary beverages, baked food items, etc. For weight loss, it is best suggested to completely cut them out because they are rich in calories and low in nutrients. They digest so fast that you will feel hungry after an hour of eating them.
Pick Healthy Beverages
Instead of having calorie-rich juices like sodas, energy drinks and other carbonated drinks, opt for natural and healthy beverages that do not contain any kind of sweeteners. During weight loss, having drinks like green tea, fresh juices, water and unsweetened coffee will definitely help you reach your weight goal.
Increase water intake
When it comes to losing weight, nothing beats water. It suppresses your appetite and controls hunger at odd times. In 2008, a research study proved that 500ml water intake reduces 13% of calories. It also aids in the burning of body fat and the metabolization of carbohydrates.
Practice Intuitive eating style
Develop an intuitive eating style to help you break free from binges and strange eating habits.Eat mindfully and train yourself to have food only when you are hungry and stop when you are full. Intuitive eating also involves healthy eating. Once you develop this eating habit, you will stay fit and healthy
Consume high-fiber foods
Involving fiber-rich foods in your diet will help you achieve your weight loss goals. High fiber foods keep you fuller for a longer time and prevent you from munching on unhealthy foods during the day. Besides, it treats constipation, regulates body cholesterol levels and reduces the chances of cardiovascular and cancer diseases.
Consume high-protein foods
Increased protein consumption is another way of losing weight as it boosts your metabolism, suppresses your appetite and helps you stay fuller. The best sources of protein include eggs, meat, legumes, beans and lentils.
Eat more raw vegetables
Vegetables come at the top of the list of low-calorie foods. When on a diet, vegetables should be your go-to option to control your appetite. Besides being low in calories, they are rich in micronutrients. You can eat them at any hour of the day without worrying about them disturbing your daily calorie count.
Leafy vegetables, in particular, perform better than the other vegetables in terms of weight loss.For instance, kale, spinach, broccoli, cabbage, lettuce, brussels sprouts, etc. They can either be consumed raw or used for making smoothies.
Control your portions
Portion control is an excellent method for tricking your mind into eating less.To get a fuller feeling, eat less, on a smaller plate, and enjoy your food.Chewing 27 times for each bite also helps you eat less.
FAQs regarding weight loss
Which green tea is best for weight loss?
For weight loss, Bigelow green tea typically shows great results. You can choose any flavor according to your liking or you can also buy any from your local store. It won’t have any impact on your diet as long as it is unsweetened.
Which one is best for weight loss: Macha or Green Tea?
If you have a choice, always go for Macha tea. It is a far healthier and safer alternative to regular green tea.In fact, studies have shown that Macha tea contains 137 times more antioxidants than regular tea. It further improves the metabolism of the body and reduces cell damage.
Macha tea is a Japanese green tea which is offered at their temples to visitors. It has an amazing aroma and taste. When it comes to weight loss, it outperforms regular green tea.It is more potent than green tea as it contains a full leaf in its making.
Will this guide help me lose 15 pounds in a month?
Unfortunately, nobody can tell you for sure whether a specific guide will help you lose weight or not. Every body is different, and what works for someone else’s body may not work for yours.. There have been positive results reported by people who followed this guide. Some people even lost up to 20 pounds.
Is it safe for pregnant and breastfeeding women?
According to some research studies, women should not lose more than 6 pounds a month as this could badly affect their internal body health. For pregnant and breastfeeding women, following any kind of weight loss plan is a big no.
However, they can consult with their dietitian to get a safer diet plan.
Is it possible for obese people to follow this guide?
Of course! In fact, those with extra fat can more easily lose weight by following the guide. Their bodies will start showing the results within a month.
How to lose 15 pounds in a month is a frequently asked question because some people might think it is an unrealistic goal that needs special guidance and a plan to achieve it, which is not true. Losing weight and staying healthy go hand in hand. If you only focus on losing weight, you will end up having some serious health consequences as it might involve unhealthy practices like skipping meals and drinking special weight loss beverages etc. But with the help of this guide, you can now explore all the healthy weight loss options and can create your own customized diet plan without compromising on your health.