Do you hate the thought of dieting for several months to only lose a couple of pounds? Do you want to know a few things you can do to lose fat fast? How about learning how you can lose as much as 15, or even more pounds of fat in just one month? If so, keep reading and learn how you can lose weight and begin to turn your health around in a short period of time.
6 Tips To Lose 15 Pounds In One Month
1. Intermittent Fasting
One of the best ways to lose weight and body fat fast is the simplest too. Don’t eat. I’m not saying you should starve yourself and forgo food and water for extended periods of time. What I am suggesting you do is called Intermittent Fasting. Research shows that it’s a great way to use your stored body fat for energy (3). This, in turn, enables your body to lose weight fast. Don’t worry, your body won’t eat up all of your muscle and leave you looking like a castaway either. What you are likely to experience is that you are able to build muscle, as long as you eat right the rest of the time and have more energy even though you’re not eating for extended periods of time.
All Intermittent Fasting involves is not eating for 16-18 hours between your first and last meals of the day. The easiest way to do this is eat 2 instead of 3 meals a day. Start out by doing this once a week and increase to 2-3 times weekly after doing it once or twice.
When you do eat, have a meal and eat until you are full. You’ll get even better results if you eat meals that are rich in protein (eggs, fish, pork, red meat), healthy fats (coconut, fish, and olive oil), nuts, and vegetables. Skip grains (bread, pasta, rice) altogether for the best results.
Before starting on this type of plan I recommend learning more by reading the articles at leangains.com. Mark Sission has a great article on fasting and weight loss too. If you are under a doctor’s care or taking any prescription medications check with them before you go on your first fast.
2. Cut Out Grains And Refined Sugars
Following this tip alone can probably help you lose 15 pounds in 4 weeks. Eating foods made from grains (bread, pasta, rice) or rich in simple sugars (candy, cookies, fruit juice) can easily lead to your gaining weight and packing on pounds of body fat. This is because they stimulate the hormone insulin to be released rapidly and in large amounts. When you eat large amounts of grains and sugar insulin stores it as fat. Eating too many carbohydrates can also lead to your body retaining excessive amounts of water which also leads to weight gain and a bloated appearance.
The majority of the carbohydrates you eat should instead come from vegetables. This means eating lots of broccoli, onions, peppers, spinach, tomatoes, etc. White potatoes, while not a grain should be eliminated too. This is because they are digested as quickly in your body as table sugar. Sweet potatoes on the other hand are okay to eat occasionally because they don’t cause a large release of insulin.
3. Skip The Treadmill And Lift Something Heavy Instead
Forget about cardio. If you really want to lose your belly, you need to lift weights. Research shows that weight training is the best form of exercise for burning off belly fat (1). Lifting weights also builds muscle and improves your posture which will help you look better too.
When you lift weights it’s important to do your workout in a way that will burn as many calories as possible both during and after your workout. This means performing exercises that target large muscle groups (i.e. your legs, back, chest, and shoulders), performing 3-5 sets of 8-10 reps per exercise, and resting as little as possible between sets (60-90 seconds).
The type of exercises you should include in your workout are: deadlifts, farmer’s walks, kettlebell swings, push ups, squats, shoulder presses, and rows. If you don’t know how to do these exercises check out the video descriptions on exrx.net.
You don’t need a gym membership to lift weights either. I actually prefer to train from home. All that’s required to get in a great strength training workout at home is a kettlebell. If you like you can add other inexpensive equipment such as a sandbag and resistance bands.
You’ll see the best results when you strength train 3-4 times a week. Make sure you get a days rest between workouts to ensure your muscles are getting enough rest to recover completely. Your workouts don’t have to be long. An intense 20-30 minute session is all you need.
4. Take Fish Oil Every Day
Taking a fish oil supplement isn’t just good for your heart and brain. Studies show fish oil can help you lose weight too. Taking 2 or more grams daily helps your body burn more calories, decreases your appetite and cravings, and can even help you build a little muscle.
When you’re shopping for a fish oil supplement make sure you buy one that states that it’s tested to be free of impurities and contaminants. You also want to use a supplement that’s concentrated to eliminate having to swallow a dozen capsules a day. Check out the article The Best Fish Oil Supplements for a couple of products that meet these requirements.
5. Eat Enough Protein Daily
While cutting carbohydrates will help you lose weight the opposite will happen if you cut protein from your diet. Your body needs to get enough protein every day to lose weight, stay healthy, and build muscle. Dozens of studies show that eating a high protein diet enables you to lose weight and excess body fat faster than when you eat less and follow a high carbohydrate diet.
This is primarily because protein rich meals enable you to stay full longer between meals so you snack less. Protein also requires your body to use calories to digest. It also helps keep your insulin and blood sugar levels steady so your body is less likely to store these calories as fat. Last but not least, protein rich foods like eggs, fish, and red meat are rich in the amino acid leucine. This amino acid is shown to help with weight loss too (2).
This doesn’t mean you should eat nothing but protein or even eat excessive amounts. You only need to eat about .8 grams of protein for every pound you weigh. So if you weight 150 lbs. you need about 120 grams of protein daily (150*.8 = 120).
Don’t worry, you don’t have to compulsively read labels to make sure you’re getting enough. Just use the palm of your hand. Eating a piece of meat that’s about the size of your palm is equal to about 4 ounces of protein which is 28 grams. Simply add up how many servings of this size that you eat every day to make your getting an amounts that’s equal to your daily requirement of .8 grams per pound of body weight.
Protein rich foods you should eat daily include fatty fish (salmon, sardines, and tuna), pork (chops, tenderloin), red meat (eye round, rib eye, strip steak, and sirloin), and whole eggs. Limit chicken and other poultry since it has so little fat that eating it leaves you hungry and likely to eat too many calories. When you don’t have time to cook, you can drink a protein shake. I recommend a shake that uses a blend of proteins including: egg, casein, and whey. It’ll be digested slowly and keep you full until your next meal. Gaspari Nutrition Myofusion Probiotic is a great choice. If you’re a vegetarian or vegan, you’ll find the best vegan protein powders here.
6. Don’t Be Afraid To Eat Fat
Contrary to popular opinion, eating fat will not automatically make you gain weight. Eating too many calories and processed carbohydrates (bread, cookies, pasta, white rice) does. Fats can actually help you lose weight. The primary way fats can do this is by keeping you full. Fat also keeps cravings for sugar rich foods at bay. They also make food taste better so you’ll enjoy eating your protein and vegetable rich meals more.
Certain types of fats are better than others. The fats you want to eat more of include: coconut oil, fish oil, and olive oil. The fats you get from avocado, eggs and red meat are good too. What you want to avoid are fats from canola, peanut, and soybean oil. They are high in fats called omega 6 fatty acids which aren’t very healthy when eaten in excess.
Now you have 6 easy ways to lose 15 pounds in one month. Simply include the advice from each tip in this article and you will see results fast. Making them part of your lifestyle permanently and you will lose more weight, have more energy, and improve your overall health for months and years to come.
1. Park SK, Park JH, Kwon YC, Kim HS, Yoon MS, Park HT. The effect of combined aerobic and resistance exercise training on abdominal fat in obese middle-aged women.J Physiol Anthropol Appl Human Sci. 2003 May;22(3):129-35.
2. Layman DK, Walker DA. Potential importance of leucine in treatment of obesity and the metabolic syndrome.J Nutr. 2006 Jan;136(1 Suppl):319S-23S.
4. Staten, M., Matthews, D., & Cryer, P. (1987). Physiological increments in epinephrine stimulate metabolic rate in humans. American Journal of Physiology, Endocrinology, and Metabolism, 253, 322-330.
5. Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD.Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009 Apr;44(4):297-309.