What is the fastest way to lose weight in 15 days? A healthy weight loss is 1 to 2 pounds per week. And if your goal is to focus on how fast you can lose weight then it will potentially lead to unnecessary crash dieting tricks that are unsustainable.
Typically, when you are on any weight loss plan you will lose the most weight the first 10 days. And that weight can be up to 6 to 7 pounds at times but most of that weight you will lose is water not fat. And there is a difference between losing water and body fat. Weight loss happens when you are in a caloric deficit.
If you are not in a caloric deficit, then you can’t achieve weight loss. The two things that will help you in that deficit are diet and exercise. I have seen people lose 10 pounds in 15 days, but more than half of that weight is water weight not fat loss.
What is the fastest way to lose weight in 15 days? Photo credit: iStock- ogichobanov
What is a caloric deficit?
It is burning more calories than you eat in a day, which is the definition of caloric deficit.
When it comes to losing weight in the first 15 days your diet is critical for your success. And balance in the way you eat is especially important in the weight loss process.
You should aim to focus on balance in your macronutrients in how you eat such as:
- Healthy Protein food sources are fish, chicken, turkey, beef, salmon, etc.
- Healthy Fat food sources are olive oil, avocado oil, nuts, seeds, etc.
- Vegetables sources such as broccoli, spinach, asparagus, green beans, tomatoes, kale, lettuce, cauliflower,
- Complex carbohydrates sources such as whole grains, oatmeal, brown rice, etc. There was a 2019 study that revealed that eating whole grains over carbs lead to a lower body mass index, (BMI) index.
It is exceedingly difficult to lose weight without incorporating some form of exercise regularly. If you want to lose as much weight in 15 days or a period, then you should exercise at least 4 days a week to help with weight loss.
If you incorporate lifting weights, it will help you burn more calories after the workout, and it will help to speed up your metabolism. The more muscle you have the faster your metabolism will be. The after-burn effect is called EPOC which stands for exercise post oxygen consumption.
Cardiovascular is also important to burn calories at the workout which helps with your overall caloric deficit. The types of cardiovascular workouts you can do are swimming, dancing, gardening, walking, running, cycling, etc. If you combine cardio with resistance training, it will optimize your caloric deficit.
Being Mindful Of Calories
The only way you can be mindful of how many calories you are consuming is by logging your food in a diary. And keeping track of how many carbs, fats, proteins, and calories you are consuming. As well as keeping track of how many calories you are burning from your workouts. If you keep track of all that collectively then you will know if you are in a caloric deficit daily.
This will help in allowing you to lose as much weight as possible in 15 days or period. Your calories per day should not be higher than 2,000 calories or lower than 1,200 calories for weight loss. And the amount of calories will depend on how much you weigh.
How Fast Can You Lose Weight Realistically?
You will lose the most weight the first 5 to 7 days and more than half of that will be water weight. You can lose up to 6 to 7 pounds the first week and then it stabilizes at about 1 to 2 pounds per week. And that is a realistic healthy weight loss.
So realistically I have seen people lose in 15 days up to 9 to 10 pounds. The first 6 to 7 pounds the first week and then 2 pounds the second week. And then after that every week is about 1 to 2 pounds on average, which is healthy.
“If you are not in a caloric deficit, then you can’t achieve weight loss. The two things that will help you in that deficit are diet and exercise.” Celebrity Fitness & Nutrition Expert Obi Obadike
Here are some weight loss tips that you should always follow:
- You should drink water daily and up to 8 glasses of water. This will help make you fuller and make you eat less food.
- Focus on eating high fiber foods such as fruits, nuts, seeds, and vegetables in each meal for your day. These foods will also make you fuller and suppress your appetite. High fiber foods are high in nutrients and low in calories. Research studies have shown that eating fiber foods will help with weight loss.
- Eating high protein foods such as chicken, turkey, fish, meat will fill you up and minimize your cravings.
- Limit your sugar drinks which are empty calories and can make it difficult for you to lose weight.
- Make sure you get enough sleep. Research studies have shown that if you don’t get up to 7 to 8 hours of sleep it can influence weight gain.
The Bottom Line is the fastest way to lose weight in 15 days or period is to make sure that you are on the right diet plan. And you are on the right exercise program that puts you in a caloric deficit. If you are in a caloric deficit, you will lose weight.
Your calories should be balanced with carbs, proteins, and fats. And you should exercise at least 4 days a week to obtain the best weight-loss results. If you do this, you will lose weight in those 15 days.
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