How to Lose 15 lbs Fast and Healthy

To lose 15 lbs fast many people run the risk of long term damage to their bodies through extreme fasting, purging, and other drastic weight loss systems.

To lose 15 lbs fast and healthy you have to make some harder choices and immediate changes. With this weight loss system you will learn healthy habits that will keep the weight off and lengthen, not shorten your life span.

Follow this weight loss system step by step and get ready for some results.

Instructions

1




DETERMINE YOUR IDEAL BODY WEIGHT.

Your ideal body weight can be found easily with several tools (see bottom of this page) by entering in your height, weight, age, and gender. This can help keep you from abusing a weight loss system by pursuing an unhealthy body image or goal. Set this ideal weight as your goal and keep it in mind. If 15 lbs of loss is still in order, you have some work to do.

2




CALCULATE YOUR DAILY CALORIE REQUIREMENT.

Multiply your body weight by 14. This isn't exact but it is close enough for this weight loss system initially. Eventually when you reach your ideal weight you will need to multiply your body weight by 14 if you are inactive (less than 3 aerobic weekly workouts) and 17 if you are very active (4-5 weekly workouts.)

3

START A FOOD JOURNAL.

This is key to any weight loss system. The most successful weight loss systems all have you keep track of everything that goes into your mouth. It will get easier as you get used to it. The idea is to eat enough to fill your calorie requirement from step 2. Make three columns in your journal: food, time, calories.

Don't count servings. Count calories. You can use a weight watchers point system if you want (see related articles) but for this weight loss system all you need is calories. If you reach your calorie quota, stop eating.

4




LIMIT YOURSELF TO FRUITS, VEGETABLES, AND WHOLE GRAIN FOODS.

This is for the initial part of your program. Remember, we are trying to lose 15 pounds fast. You can add back in lean meats gradually once the 15 lbs are gone. Whole grain foods will have whole grains (whole oats, etc.) listed in the first two ingredients. Eat as much of this as you want, until you reach your calorie limit. Whole grain pasta or brown rice with beans can be a hot staple for you. The beans will keep your protein level up so you don't lose muscle weight. (See more tips on this in the tips section below).

5




DRINK 8, 8-oz. GLASSES OF WATER PER DAY.

Make a graph chart and put it on your fridge. Make yourself keep up this water quota. This weight loss system will increase your fat burning and body toxin removal. Water will help flush the system and keep hunger down.

6

GIVE YOURSELF 20 MINUTE AEROBIC WORKOUTS 3-5 TIMES PER WEEK.

This will keep your heart rate up, get your muscles working and repairing, start your body breaking down and burning fat, and raise your metabolism for the long haul. Ride your bike to work and you have your workouts set. Just be sure to get a target zone heart rate for almost fifteen minutes of your workout at least. This weight loss system is built on two principles that always work: reduce calories, increase exercise.

7

DO CORE STRENGTH EXERCISES 2-3 TIMES A WEEK.

Your target is to have five total workouts at least per week initially. The core strength exercises can be crunches and pushups, or toning pilates, or medium weights with high reps. This weight loss system builds lean muscle mass to help you stay healthy for the long term.

**See more tips and warnings below on losing 15 lbs fast and healthy. If you follow this weight loss program, you will lose 15 lbs in just a few weeks and be able to keep it off long term.