How To Lose 15 Pounds In A Month: Dietary Changes You Need To Get On Board With

How to lose 15 pounds in a month. This is an article that many men and women who are looking to shed some extra weight may be interested in. 

In this article, we’re going to take a look at how to lose 15 pounds in a month with and without exercise, what workouts work best, and some dietary changes that you should try. Can you really lose 15 pounds in 30 days? 

Let’s find out.

Can You Really Lose 15 Pounds in a Month?

Yes, it’s possible for you to lose 15 pounds a month. However, doing this isn’t recommended. More often than not, many people will look to quick weight loss as opposed to slow weight loss, even when it’s not exactly sustainable or healthy. 

According to a study published in the International Journal of Endocrinology and Metabolism, quick weight loss and slow weight loss produce the same results in terms of reduction in waist circumference, hip circumference, total body water, body fat mass, lean body mass, and resting metabolic rate, in addition to improvements in lipid and glycemic profiles (1).

However, despite the aforementioned benefits, researchers have stated that such quick weight loss also serves as a risk factor for later weight regain. Remember that according to the CDC, sustainable weight loss means a gradual and steady loss of 1 to 2 pounds a week (2). This equates to just 4 to 8 pounds a month – not 15 pounds.

So while it is possible to lose 15 pounds a month, you’re advised not to try it as:

1. You’re very likely to regain all the lost weight (and perhaps more) very quickly
2. Strategies for rapid weight loss are rarely healthy and could lead to health complications if followed.

What Is the Best Way to Lose 15 Pounds in a Month?

As stated above, there’s no healthy and sustainable way to lose 15 pounds in a month. In order to lose 15 pounds (and have a better chance of keeping the weight off), you need to increase your timeline by at least an extra month. 

When it comes to the best way to lose 15 pounds, there are multiple factors that influence weight loss (3), but the easiest to control are your diet and exercise. 

In terms of diet, research has stated that eating at an energy deficit, i.e. a calorie deficit, is the most important element for weight loss (4). When it comes to working out, studies have shown that exercise can help with weight loss, belly fat loss, and general fat loss all over the body (5).

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How to Lose 15 Pounds in a Month without Exercise

Ordinarily, the best game plan to lose a significant amount of weight is a combination of both diet changes – specifically a customized hypocaloric diet – and exercise. In fact, studies over the years have shown that when comparing diet alone, exercise alone, or diet plus exercise for weight loss, the latter always wins (6, 7).

Unfortunately, some factors may make it impossible for someone to add exercise to their routine. However, this doesn’t mean that their weight loss goals can never come to fruition. While there’s no healthy ‘how to lose 15 pounds in a month plan’, you can still lose some weight without needing to exercise.

Here are a few tricks for losing 2 pounds a week without exercise: 

Count Your Calories

The subject of calorie-counting is one that is constantly experiencing heated debates online in fitness communities. Some say it’s good for you, while some are vehemently against it. However, according to science, counting calories is one of the best ways to help you get rid of some extra pounds. 

In a review published in 2021, researchers named an energy deficit as the most important factor in weight loss (4). More recently, the American Heart Association also stated that reducing your total calorie intake per day can be rather effective in helping with weight loss (8).

When it comes to the best calorie intake for weight loss, the number varies from person to person as it is influenced by various factors including body size, physical activity, metabolic efficiency, and weight change (9). 

However, the general rule for calorie deficit for weight loss is to reduce your daily average calorie intake by 500 to 1,000 kcal. You can use a reputable calorie-counter app to help you figure out what your ideal deficit is and go from there

Avoid or Reduce Your Intake of Simple Carbohydrates

Contrary to popular opinion, carbs aren’t bad for weight loss. The type of carbs you consume is what determines whether you’re able to lose or end up gaining weight. Simple carbohydrates, also known as refined carbs, include candy, sugary drinks, syrups, table sugar, fruit juice concentrate, and products with added sugar, such as baked goods or some cereals.

In a study published in late 2023, researchers found foods with a high glycemic index and glycemic load to be positively associated with weight gain – refined carbs all have a high glycemic index. They also found a 100 g/day increase in starch or added sugar to be associated with 1.5 kg and 0.9 kg greater weight gain (10). 

Refined carbs often have a higher starch content and usually contain added sugars. From this, it can be seen that if you want to lose weight, simple carbs should be the first thing to take out of your diet

Consume More Complex Carbohydrates

Complex carbohydrates are the opposite of simple carbs. Also known as whole grains, they include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.

Research on these grains has shown that they’re beneficial in the prevention of type 2 diabetes, cardiovascular disease, and colorectal, pancreatic, and gastric cancers (11). As they’re also rich in fiber, they keep you fuller for longer, which can help you maintain your calorie deficit.

An increased intake of complex carbs from whole grains also leads to a 0.4 kg less weight gain per increased intake of 100 g/day (10).

Choose Better Beverages

Sodas, fruit juices, and energy drinks are loaded with sugar, something that can hinder your weight loss goals. Research has shown that an increased intake of sugar, for example from sugar-sweetened beverages, increases the risk of weight gain, obesity, and abdominal obesity (12).

Instead of such high -ugar beverages choose to drink water, unsweetened coffee, and tea. Fruit and vegetable juices are also a great option, but make sure you read the labels to ensure that no sugar has been added. You can also make such juices at home to ensure they’re as healthy as possible

Read more: 10 Exercises to Flatten Stomach, and What Else You Should Do to Lose Belly Fat

Drink More Water

More water consumption is a good idea for a ‘how to lose 15 pounds plan’ for the following reasons:

1. It’s a natural appetite suppressant. A controlled trial in 2008 found that drinking 500 ml of water reduced calorie intake by about 13% (13).
2. It increases your resting metabolic rate, i.e. the total number of calories burned when your body is completely at rest. In 2003, a study found that drinking approximately 500 ml of water increased the metabolic rate by 30% within 10 minutes. The effect lasted for 30 to 40 minutes (14).
3. It helps burn fat and metabolize carbohydrates in the body.

Eat More Fiber-Rich Foods

Research on fiber-rich diets has shown that consuming more fiber helps with weight loss and dietary adherence (15, 16). Basically, if you’re on a weight loss diet and constantly cheat or break the diet due to hunger, eating more fiber could help you stay on track better.

In addition to weight reduction and appetite regulation, a higher fiber intake can lead to beneficial effects on your metabolic processes and chronic inflammatory pathways (17). Fiber-rich foods include legumes, fruits, vegetables, whole grains, nuts, and seeds.

Eat More Protein-Rich Foods

Protein can help you lose weight as it increases your metabolism, reduces your appetite, and keeps you feeling full for longer (18). Protein sources include eggs, lean meats, and plant-based sources such as legumes, soybeans, and lentils.

Eat More Fruits and Vegetables

When you’re planning how to lose 15 pounds in a month or more, fruits and vegetables should be high on the list of foods you should consume. Not only are they high in micronutrients, which makes them good for your health, they’re also low in calories. This means you can eat more fruits and non-starchy vegetables without worrying about upsetting your calorie intake.

Research examining the relationship between weight and the increased consumption of fruits and vegetables has shown that the higher the intake of these foods, the greater weight and fat loss are and the more successful weight loss maintenance is (19, 20, 21).

Mind Your Portions

Practicing portion control is a great way to help manage your caloric intake for the day. Eat from a smaller plate to trick your brain with an optical illusion!

Remember that these tips can help you lose 15 pounds, but not in 1 month or less. Any dietary plan that promises such results, including a 3-day diet to lose 10 pounds or even a 7-day detox diet to 10-17 pounds, are fads that aren’t healthy for you.

How to Lose 15 Pounds in a Month with Exercise

To lose 15 pounds in a month, diet and exercise plan should be an integral part of your routine. When it comes to exercising, you don’t need to make your way to the gym as there are many workouts that can be done outside or in your house. If you’re looking for simple but effective workout tips to help you lose 15 pounds in a month, here are some points you should consider:

Do More Cardio

Cardio workouts are the core of any weight loss journey. They’re among the most accessible types of workouts, they’re generally very easy to do, and they require little to no equipment.

Some exercises you should include in your plan to lose 15 pounds include:

Running

This is one of the most common options that many choose to help them lose some extra pounds. Running at 5mph burns 240 calories in a 125-pound individual and 3,336 calories in a 185-pound person. 

The faster your speed, the more calories you’ll burn. If you choose to do cross-country running, you can burn anywhere between 255 and 377 calories in just 30 minutes (22), depending on how much you weigh.

Jumping Rope

Skipping rope is a fun way to warm up before undertaking other more intense exercises. However, with increased intensity, this simple exercise can be used as a full workout to help you lose weight. 

According to Harvard Medical School, depending on how much you weigh and how fast you jump, you can lose 226 to 503 calories through this exercise in about 30 minutes (22).

Kickboxing

Research has shown that kickboxing and other combat sports and martial arts are great calorie-burners (23) that can help with fat and weight loss. In addition to calorie-burning, the exercise can also help with increased upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed, and agility (24).

Cycling

As with all exercises, the amount of calories you burn is determined by how much you weigh. The heavier you are, the more calories you’ll lose. It should also be noted that the faster you ride, the more calories you will burn. 

Swimming

Going for a swim is one of the most convenient ways to try and lose 15 pounds for many people. This is because it helps burn calories and is also a relatively safe workout that works for most people, including older people, people with bad knees and other injuries, and healthy individuals.

Remember that the higher the intensity of your swimming and the longer you move around in the pool, the more calories you’ll burn.

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Add Compound Exercises to Your Routine

Unlike isolation workouts, compound exercises are a group of exercises that work out multiple muscle groups at the same time. Compound exercises burn more calories, improve intramuscular coordination, improve strength and flexibility, and help you gain more muscle. Some great examples of compound workouts to include in your workout routine include:

Spiderman walk

This is also known as the spider crawl and is an amazing workout that targets multiple muscles, including those in the shoulders, chest, upper back, triceps, quadriceps, calves, glutes, hamstrings, adductors, and abductors.

• Get down on the floor in the start of a plank position with your hands on the floor shoulder-width apart, arms extended, shoulders positioned directly over your hands, and legs behind you, feet hip-width apart.
• Push the toes of your left foot into the floor. Raise your right foot off the floor and externally rotate the leg. Contract your core and glute muscles, keep your back flat, and bring your right knee to the outside of the right elbow. When your knee gets close to your elbow, squeeze your core muscles.
• Extend your left arm out in front of you, palm on the floor, while your right knee comes toward your right elbow.
• Staying low to the ground, alternate your bent knee and hand as you walk/crawl forward.
• Continue this pattern, alternating your right leg with your left leg until you “walk” the desired distance.
• Set a timer for how long you wish to do this crawl for.

Push-ups

This workout will target your pecs, deltoids, triceps, and core.

• Get on the floor on an exercise or gym mat on all fours and position your hands slightly wider than your shoulders.
• Extend your legs back so you’re balanced on your hands and toes. Keep your body in a straight line from head to toe. Avoid sagging in the middle or arching your back.
• Brace your core by contracting your abs and tightening your core by pulling your belly button toward your spine.
• Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
• Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out your elbows – keep them slightly bent.
• Repeat this 10 to 12 times for one set.

If this is too difficult for you, do the push-up on your knees instead of straightening your feet all the way. You could also do an inclined push-up where instead of going all the way to the floor, you do the same movement against a couch or table.

Burpees

Burpees are a full-body calisthenic workout that targets muscles in your arms, chest, quads, glutes, hamstrings, and abs. Not only do they build muscle, they’re also a great weight loss exercise.

• Start in a standing position with your feet shoulder-width apart.
• Squat down with your back straight and your hands on the floor between your feet.
• With your weight on your hands, kick your feet back so you’re on your hands and toes and in a push-up position.
• Do one push-up before jumping your feet back to their starting position.
• Push strongly from this position and jump, reaching your arms over your head.

Burpees are considered a pretty tough workout, even by gym veterans. If you’re a beginner, here are some things you can do to make this exercise easier:

1. Omit the push-up entirely or do it on your knees.
2. Instead of jumping, stand and stretch your hands in the air.

Mountain Climbers

This is a great calisthenic workout for your deltoids, biceps, triceps, chest, obliques, core, quads, hamstrings, and hip abductors.

• Start in a traditional plank position with your shoulders directly over your hands and wrists.
• Make sure to keep your back flat and your butt down, maintaining a neutral spine – don’t curve your back or sag your hips.
• Engage your core and lift up your right knee, bringing it toward your elbow (or as far as you can). Return your right knee to the starting position as you simultaneously drive your left knee up toward your left elbow
• Return to the starting position and continue switching legs as you pick up the pace. It should feel as if you’re running in place in a plank position.

Walking lunges

Walking lunges (and other lunge variations) strengthen the leg muscles and the core, hips, and glutes.

Stand with your feet roughly hip-distance apart. Keep your torso upright and tall, your core engaged, your shoulders back, and your chin lifted and look straight ahead.

• Take a wide step forward with your right foot and plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. You may want to put your hands on your hips and bend your elbows at a 90-degree angle as you take each step.
• Keeping your core engaged and upright, breathe in and bend both knees, lowering your back knee toward the floor. Stop just before it touches down.
• Breathe out as you press firmly through your right heel and extend your right knee to rise to stand as you lift your left foot from the ground, swinging it forward to plant it approximately two feet ahead of your right foot. Avoid leaning your torso forward from your hips as you take this step.
• Continue stepping forward with each lunge, alternating sides as you do. Set a timer for yourself and try doing this for 5 to 10 minutes.
• Finish your set by bringing your back foot to meet your front foot on the final lunge.

Kettlebell swings

These are great compound workouts that target the love handles, glutes, legs, shoulders, and pecs.

• Stand with feet slightly wider than shoulder-width apart as you hold a kettlebell in front of your body with both hands, arms straight.
• With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back between your legs.
• Use the momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. Thrust your hips forward and engage your glutes and core as you stand up straight.
• When the kettlebell reaches shoulder height, your knees should be straight, and your glutes should be contracted in a full hip extension.
• Allow the kettlebell to swing back down between your legs.

Planks

• Start on your hands and knees and come up into a push-up plank position.
• Balancing on your hands (or elbows) and toes (or knees), align your wrists under your shoulders. Make sure to keep your back straight and your abs and glutes tight. Don’t sag your body to the floor or curl up your spine.
• Tighten your abs, keep breathing, and hold this position for at least 10 seconds to a full minute.

For an easier variation of this, balance on your elbows and knees. Work with the variation that feels most comfortable for you to avoid injuring yourself.

While cardio is a great way to lose weight, combining cardio and strength training increases the number of calories burned in a single workout session.

Read more: The Ice Hack to Lose Weight: Is There Science to Support the Claims?

How to Lose 15 Pounds of Belly Fat in a Month

In the same way that you can’t lose 15 pounds of weight in a safe and healthy way in just 30 days, you can’t lose 15 pounds of belly fat in the same time frame. However, if you’d like to lose as much belly fat as possible in a month, we recommend fixing your diet and incorporating exercise into your routine.

Remember that while belly exercises such as sit-ups, crunches, and torso twists are good, they won’t help you get rid of belly fat on their own. Full-body cardio and resistance training exercises are the best way to go to achieve this.

How Many Calories Should I Eat per Day to Lose 15 Pounds in a Month?

There’s no healthy amount of calories you can eat to lose 15 pounds a month. As previously stated, a more realistic timeline to lose this amount of weight is approximately 2 to 3 months. 

Remember that due to the many factors that determine how many calories a person needs per day, there’s no one umbrella number that everyone can eat per day to help them lose weight. 

To determine your ideal daily calorie deficit for weight loss, we suggest that you use a reputable calorie-counting app such as the BetterMe app to calculate your deficit using your weight goals and your physical activity level.

Is Losing 15 Pounds in One Month Safe?

No, it’s not. Losing 15 pounds in just 1 month is not healthy for you and is ultimately not worth it. 

Such rapid weight loss could lead to a number of temporary side effects such as muscle loss, fatigue, headaches and dizziness, constipation, mood swings, and menstrual irregularities in women. 

Some life-threatening side effects of losing 15 pounds a month include gallstones, dehydration, and nutrient deficiencies.

FAQs

• Is 15-pound weight loss noticeable?

Yes, a 15-pound weight loss is usually a noticeable change.

• Which body part loses fat first?

A randomized controlled trial showed that men generally tend to lose weight in the trunk (belly) area, while women lose weight in the hips first (25). However, every person is different, so you may not necessarily lose weight in these areas first, regardless of your sex.

• Will losing 15 pounds change my face?

Your face will likely start to look slimmer after a 15-pound weight loss.

• How much weight do you need to lose to drop a dress size?

The general consensus is that losing between 10 and 20 pounds could be enough to help you drop one dress size. That being said, everyone’s body is different, and this can vary depending on weight, height, and build.

The Bottom Line

When it comes to losing weight, the question of how to lose 15 pounds in a month is not one you should entertain. This amount of weight is too much to lose in such a short amount of time and can have some life-threatening side effects.

The best thing to do is reduce this number to something more manageable, such as 4 to 8 pounds a month. This smaller number is more achievable with all the tips mentioned above regarding dietary changes and exercise. However, before you attempt any of the tips mentioned in this article, you should make an appointment to speak with a doctor or dietitian to ensure these changes won’t adversely affect your health.