Introduction
Losing weight is a never-ending battle and the fight becomes even more difficult when you don’t have enough time to exercise. In this article, we are going to share our secrets on how to lose 15 pounds in a month quickly.
We all want to look and feel good. But, with our busy schedules and hectic lifestyles, it’s tough to achieve our goals.
With so many choices out there, it can be difficult to find something that works for you and is sustainable. Luckily, there are some tried-and-true tricks that you can follow to lose weight fast without feeling deprived.
There is no weight loss magic pill and we all want to look slim, fit & healthy. Straightaway you may think that weight loss is possible overnight but the reality for losing weight in such a short period of time is just not true.
You need some time to deposit your fat reserves into muscles so that they lose by their own calorie intake from food.
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Why have I failed to lose weight?
This is a tough question. There are many reasons that can cause weight gain, including stress, lack of sleep, hormonal changes and even alcohol consumption.
A lot of people ask this question when they have been trying to lose weight for a long time but haven’t seen any results.
To answer this, we need to understand the difference between burning fat and losing weight.
The first thing that comes into mind is that you need to have a proper diet plan which will help you burn fat without causing muscle fatigue or sleepiness.
Another thing that you should consider is how much exercise are you doing? If it’s not enough then your body won’t be able to produce sufficient amounts of enzymes which will help in the process of burning fat cells.
Lastly, there should be a proper fitness routine so that your body gets all the nutrients it needs and doesn’t store them as fat cells.
Can you lose 15 pounds a month?
Yes, you can lose 15 pounds a month if you follow the proper diet and exercise regimen.
In order to answer this question, we need to understand some key things related to weight loss like: What is weight loss?
What are the benefits of weight loss? And finally what are the steps involved in losing weight.
Losing weight can be difficult, but there are many ways to accomplish this. You need to figure out what you want your body shape and size to look like and then set a goal for how much weight you want to lose in a month.
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How to lose 15 Pounds in A Month with exercise
Focus on Cardio
Losing weight is not easy and you will have to put in a lot of effort. The cardio exercises that are needed for losing weight can be very hard on the body and may leave it tired.
To lose 15 pounds in a month, you need to focus on cardio exercises which help burn fat quickly without any pain. So here are best cardio exercises to lose 15 pounds in a month with doing these exercises.
Running
Running is a great cardio workout that involves running as fast as you can, build up your stamina and endurance to do so.
In order to lose 15 pounds in a month, run 20 minutes on an average day at 5 until 6 miles per hour (8.3 kilometer hourly).
This is the commonly recommended cardio exercise for people who wish to lose weight. It uses your entire cardiovascular system and will burn lots of calories especially if you do it outdoors in a park or forest.
Jumping Rope
Another great cardio workout that you can do anywhere is jump rope. But make sure to change your patterns and make a decrease in speed when it comes to simply jumping faster or making more jumps than usual.
If this becomes too difficult, consider replacing the jumping rope with another workout such as running or stationary rowing.
Jumping rope is an excellent form of cardio because it strengthens and tones many muscles in a short period of time. Jumping rope has been around for centuries and is still popular today for weight loss reasons.
Kickboxing
Kickboxing offers a full body workout that burns calories at the same rate as High Intensity Interval Training (HIIT) when compared to running.
It usually involves doing punches, kicks and yoga poses between various exercises such as weight lifting or circuit training.
You can also take it either solo or with a partner and you will still get your fat burning workout while having some fun in the process.
Kickboxing is a super-charged way for women – especially those who are at risk for heart disease (or have already been diagnosed) to help burn off extra pounds by increasing the amount of blood that flows around their body every.
Cycling
Cycling has become a popular choice because it’s a fun way to burn calories, increase your heart rate, and help ward off depression.
Although cycling is less intensive than other workouts, you can still enjoy the calorie burning benefits of this sport.
Away from the gym and onto a stationary bike, you can lose 15 pounds in a month easily. While this may not sound significant, it could more than help you reach your goal weight.
Swimming
Swimming is a great way to burn calories and lose weight all at the same time without having to do any exercise.
By swimming 2 to 5 miles, you could burn between 275 and 294 calories, depending on your speed. This method of exercise also increases your flexibility which is another added benefit.
Adding these activities into your life will help you feel better about yourself, have more energy at work or school and make you look better as well.
Swimming is a great way to get exercise in the summer and winter months and it will helps you to lose 15 pounds in a month quickly.
Many people prefer swimming as they can work out their abdominal muscles, which are very strong muscle groups that help you burn calories throughout the day.
Push-Ups
It is an abs workout that exercises your back, chest and shoulders and is a way to exercise your body. It will helps you to lose 15 pounds in a month easily.
This will also help you tone your upper core muscles and strengthen the joints below your chin and in between the shoulder blades and also helps to lose arm fat easily.
Push-ups could be the best way to get rid of belly fat. Easily, it digests three-quarters of your total body weight in one movement and tends to burn more than 500 calories in just 30 minutes.
Because push-ups are executed and mainly performed with your hands on the floor, you not only train individual muscles groups such as chest and back, but also work out multiple muscle groups including triceps, deltoids (cheek), core, hamstrings etc. which helps to burns weight especially belly fat easily.
Planks
Planks are an excellent substitute for sit-ups because they engage all of the major abdominal muscles.
This is a great exercise for anyone who wants to lose belly fat. Lie on your stomach or hands and knees position on the floor with arms outstretched.
Bring your elbows in toward your sides, keeping them close to each other at all times. Your body should form a straight line from head to toe for plank.
Hold this position for 30 seconds, then rest 15 seconds and repeat again up to 2 sets of 30 second rests before doing any more work again only once per week.
If you want additional results you can do this exercise every day along with cardio exercises such as running, swimming etc.
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Mountain climbers
Mountain climbers are a series of exercises that target your hips, quads, hamstrings, and gluteus. It is known as one of the hardest workouts because it engages multiple muscle groups simultaneously. So if you lack strength in one area of your body (like balance or coordination), these exercises will help bring up other general fitness areas. Mountain climbers helps you to lose 15 pounds in a month quickly.
How to lose 15 Pounds in A Month without doing any exercise
Consume Complex Carbohydrates
If you’re having a hard time getting your recommended 150 grams of carbohydrate each day, try adding this type of food to your daily diet plan.
Numerous studies have shown that consuming complex carbohydrates (e.g., vegetables and fruits rich in fiber) could be a successful way to reduce hunger and control weight gain or loss.
On the other hand, not everyone will benefit from incorporating more complex carbs into their diets so make sure to take advice from your doctor before making any changes.
Drink More Water
You probably already know the importance of drinking plenty of water, but I bet you didn’t know it’s also an extremely effective way to shed pounds.
Water is absolutely necessary for weight loss, as it regulates metabolism. Even though water does not have any calories by itself.
When you drink a lot of gallons of it throughout the day, your body has no choice but to get rid of those extra pounds.
You can make sure you are consuming enough water by drinking at least 8 glasses every single day. Doing this will help you keep up with your daily caloric intake and keep yourself on track with your fitness routine.
Eat Fibre rich foods
Try to reach as many of your daily nutrition goals with foods that are high in fibre and low in fat.
Fibre plays an important role during digestion, it helps you feel fuller for longer and helps you maintain a healthy weight.
A study done in 2013 found out that a high fibre diet leads to significant weight reduction compared to a low-fibre diet.
So you eat more fibre, have all your important nutrients and also reduces the amount of calories consumed.
Consume More Proteins rich foods
There are many benefits associated with eating a diet high in protein. High-protein diets have been shown to reduce weight, preserve lean body mass, and assist in building muscle.
This is because protein helps the body release energy through the process of thermogenesis which means that you burn more calories than what would be expected if there was nothing present in your food.
Protein is a macronutrient which the body needs in sufficient amounts. Vitamins and minerals can be found in other foods, such as fruits, vegetables or nuts and seeds.
Such a diet will enable you to eat more food of your liking without going over your daily calorie intake, helping you reach your weight loss goals faster.
Eat more vegetables
A diet rich in vegetables and naturally low in calories can help you lose weight as it controls your appetite, keeps you full for longer, and could lead to a long-term decrease of body fat.
Vegetables and fruits contain a high number of beneficial vitamins, minerals, and antioxidants which could help you lose weight.
Vegetables include cruciferous vegetables such as broccoli, kale, cauliflower and cabbage which may slow the development of some cancers by up to 40%.
Other healthy choices include spinach, carrots, tomatoes etc. which helps you to lose 15 pounds in a month very fast.
Get enough Sleep
Lack of sleep can make you feel tired, stressed and negatively affect weight loss.
Sleep deprivation may promote your body’s production of hunger hormones
And the accumulation of abdominal fat. It also slows down metabolism and reduces energy expenditure, which may result in a larger calorie intake.
Insufficient sleep has been associated with an increase in appetite over the long term. And it reduces levels of another important hormone called leptin, which regulates feelings of fullness after meals. So get enough sleep Lose 15 Pounds in a Month easily.
Conclusion
Losing weight is never easy, but with the right strategies and tools, you can achieve your goals. Whether you are looking to lose weight, or simply gain a few pounds of muscle, we have compiled a list of the best ways to achieve your fitness goals. Just follow these best ways to lose 15 pounds in a month with and without exercises.