If you’re wondering how long it takes to lose 15 pounds, you’ve probably decided to make lifestyle changes but are unsure where to start.
Viral videos of people losing vast amounts of weight in surprisingly short time frames motivate many to want it, too.
But realistically, how much time does it take to lose 15 pounds?
Let’s examine the science and experts’ recommendations.
The interesting thing about weight loss is that the rate at which people lose the same amount varies greatly. It is doubtful that two people weighing 15 lbs over their preferred weight goal will achieve the desired weight loss simultaneously.
However, experts at the CDC have a time frame that we can consider. According to these experts, safe and sustainable weight loss is 1 to 2 pounds a week (1). Losing this weight per week means you should reach a 15lb weight loss goal in about 7.5 to 15 weeks.
Yes, you can. As mentioned in the section above, the shortest amount of time you can safely take to lose this weight is 7.5 weeks, which is a few days shy of 2 months.
What you need to remember, however, is that this rate requires you to consistently lose 2 pounds a week, something that not everyone can achieve. When it comes to how to lose fat, multiple factors can affect the rate at which you lose it. These factors can affect your weight loss rate either negatively or positively.
These factors include:
To avoid disappointment, we suggest you set a reasonable goal at 2 months (7.5 weeks) but give yourself 15 weeks (about 4 months) to achieve it.
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Yes, it is. A 15-pound weight loss will most likely be noticeable to you and the people around you.
Aside from what you see in the mirror or the scale or comments from others, here are some other ways to tell whether or not you have lost weight:
Your old clothes will feel loose and fit loosely around your frame.
If you measure your chest, waist, hips, and thighs, the numbers should change and become smaller once you have lost weight, especially around the waist.
More fat makes body parts, such as the upper arms, jiggle in a way that some people don’t want. Working out, primarily through resistance training, helps eliminate the fat and tone the muscles underneath. This muscle toning helps firm up these areas and reduce the amount of jiggle.
If you are overweight or obese and experiencing pain in your joints—hips, knees, and ankles—chances are that the extra weight you are carrying contributes to this pain.
Experts and researchers agree that carrying extra weight puts additional pressure on the joints. This pressure can cause wear and tear in the joints and bones, leading to pain and impaired mobility (6, 7, 8).
Losing the extra fat and weight removes the pressure from these parts, thus reducing pain.
Most experts recommend increasing physical activity to improve mental health. Being active improves mood, and research has shown that weight loss can improve overall mental health (9, 10, 11).
As seen above, not all signs of weight loss are outwardly visible.
Some other ways you can tell you’ve lost weight include:
Instead of thinking about how quickly to lose weight, how about tweaking this question and asking, ‘What is the best way to lose weight’? The initial question will likely give you answers leading to dangerous and unsustainable weight loss. In contrast, the second question answers gradual, healthier, sustainable weight loss.
Read more: The Fastest Way to Lose 100 Pounds – A Sustainable Approach
Here are some tips and tricks to help you lose any amount of fat or weight in a healthy and sustainable way
A calorie deficit simply means consuming fewer calories than your body burns daily. This deficit forces your body to burn its fat stores as an energy source, which eventually leads to weight and fat loss. The recommended calorie deficit is 500 to 750 calories less than your daily energy requirements (13, 14).
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Focus on whole foods for your weight loss diet to get the best results in your health and well-being. This steady source of nutrition will supply your body with the vitamins and minerals it needs to stay healthy and keep your weight in check.
Complex carbs, especially from whole grains, starchy vegetables, and legumes provide your body with the energy required when working out and fiber to help boost satiety.
Lean protein consumption boosts satiety and increases calorie burn while helping muscle growth.
Make sure to eat lots of fruits and vegetables. These produce items are rich in antioxidants, which are great for your immunity. They are also low in calories and high in fiber, two great things for weight loss.
Many people use fruit and vegetable weight loss smoothies as snacks or post-workout recovery drinks with added protein.
While diet changes alone can lead to fat and weight loss, combining exercise and a healthy diet offers the best long-term results (13).
Physical activity can take many forms, such as strength training, aerobics, and balance and flexibility exercises.
The best weight loss program combines all these forms of exercise, so make sure your weekly routine includes these types of workouts. Remember that you do not always have to push yourself to the limits while working out.
Simply exercising 30 minutes daily, 2-5 times a week, is enough to kickstart your weight loss journey (15).
In a world that emphasizes ‘wake up and grind,’ sleeping more can seem crazy, lazy, and perhaps misinformed.
However, you may need to sleep more—at least 7 to 9 hours a night to lose weight.
Research shows that lack of sleep hinders weight loss (16, 17, 18). Instead of letting sleeplessness get in your way, try improving your sleep schedule and hygiene for a restful night that allows you to get up and grind in the morning.
We will not ask you to avoid stress entirely, as this is impossible.
However, we will urge you to find ways to manage your stress levels. Research has linked higher stress levels to increased weight gain and obesity; thus, if you wish to see the scale go down, you must actively find ways to destress (19, 20, 21, 22).
Read more: How To Do Somatic Shaking: A Guide to Releasing Stress and Tension
The CDC recommends at least 150 minutes of weekly exercise for weight loss and good health. These workouts could be as little as 30 minutes daily or 2-5 days a week.
You can start by walking around your neighborhood for 15-30 minutes daily.
Over time, increase the duration to 60 or 90-minute walks when you have time. Add hiking as a walking exercise, as it burns more calories than walking on the ground.
Any kind of weight loss is challenging. However, your motivation and dedication will dictate the weight loss process. If you learn to enjoy eating healthier and working out (pro tip: find workouts and recipes that work for you, not what’s viral), the process will be much more enjoyable and less challenging. Not quite. According to the CDC guidelines, the most weight you should lose in a week is 2 pounds (1). In a month, with 4 weeks, the most weight loss you can experience is around 8 pounds. For many, 4-5 pounds in a month is more realistic. Some on the internet claim to have achieved this weight loss. However, we would not recommend attempting it. Such drastic and rapid weight loss is not only unsustainable in the long term but also can lead to a slew of health issues (23). No, you cannot. The weight you can lose most healthily and safely in 2 months is between 8 and 16 pounds. It’s best to give yourself anywhere between 25 and 50 weeks (about 6 months to a year) to lose 50 lbs.Frequently Asked Questions
Is losing 15 pounds hard?
Is it realistic to lose 10 pounds in a month?
Has anyone ever lost 30 pounds in 2 months?
Can I safely lose 50 pounds in 2 months?
When it comes to ‘how long does it take to lose 15 pounds,? the best option is to give yourself ample time – anywhere between 7.5 and 15 weeks to shed off these extra pounds.
This realistic number will help you lose weight safely and learn how to keep it off. When you reduce this timeframe, you only do yourself a disservice as on one hand, you may lose the weight but it will all eventually come back just as quickly or you may risk dangerous side effects due to unhealthy weight loss actions. Be patient, follow the healthy weight loss tips mentioned above and the results will come.
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