“A big part was learning to eat complex carbs instead of simple carbs.”
If you’re on a mission to lose weight, you may have a number in mind when it comes to how many pounds you want to lose. And for many women, a goal of 15 pounds is a reasonable place to start. But that doesn’t mean you can or should achieve that goal overnight. The speed at which you can *safely* lose 15 pounds depends on a few factors.
How to lose 15 pounds safely and effectively for your body is, of course, subjective. It will depend factors such as your current weight and BMI, activity, diet, and lifestyle.
The speed at which you can lose 15 pounds also comes down to what percentage of your overall body weight that 15 pounds adds up to. “It is usually reasonable to consider a 5 to 7 percent weight loss over a period of six months,” says Marcio Griebeler, MD, endocrinologist and director of Cleveland Clinic’s Obesity and Medical Weight Loss Center.
How long does it *really* take to lose 15 pounds?
“The safest and most sustainable timeline to lose about 15 pounds would be about two to four months,” says Jonathan Valdez, RDN, towner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics. “This obviously depends on your current weight, body composition, and other factors, but for most people losing 1 to 2 pounds per week will be the safest and most manageable goal.”
However, it’s difficult to quantify a time for weight loss (sorry!). “A lot of people want to lose weight fast, but we also need to realize that most of the time people gain weight slowly over time,” says Dr. Griebeler. That weight shift over time will change your body’s weight “set point,” and your body will work to keep your new higher weight.
“The overall goal is then to reset the set point to a new level that will be sustainable over time,” explains Dr. Griebeler. “This timeline and fluctuation may be different for different people, as each body reacts differently to exercise and food consumption. There is no one-size-fits-all [solution].”
How long does it *really* take to lose 15 pounds?
Ask any expert and the first thing they’ll tell you is that it’s not safe nor sustainable to lose this much weight in such a short time period.
“The time is not as important as to be able to achieve lifestyle changes that can be sustainable,” says Dr. Griebeler. “With very aggressive diets, you are only causing caloric restriction and very soon your body will fight back to reclaim that weight loss.” So while it is possible, losing 15 pounds in one month is not recommended.
If your goal is to lose 15 pounds, here are 16 practical tips from weight-loss experts, and real women who did it on their own terms.
1. Plan your meals in advance.
It’s simple: Planning your meals (and even prepping them ahead of time) can help prevent you from letting your hunger dictate what meal or snack you grab and takes out the guesswork.
“People who plan meals in advance usually will make better choices and be less hungry,” says Dr. Griebeler. “When you are in a rush and you haven’t planned your meals, you may not make the right decision when it comes to preparing and eating a healthy meal.”
2. Limit your alcohol intake.
The latest dietary guidelines for Americans recommend limited yourself to one serving of alcohol per day for both women and men, if you drink. “That will be 12 ounces of regular beer, which is usually about 5 percent alcohol, 5 ounces of wine, which is typically about 12 percent alcohol, or 1.5 ounces of distilled spirits, which is about 40 percent alcohol,” notes Valdez.
3. Try to better understand your eating patterns.
Ask yourself this question: Why do you eat at a certain time, or during a certain situation? Some people get caught up in emotional eating, notes Dr. Griebeler. “If you identify these patterns, you may find better solutions instead of eating certain foods,” he says. “Sometimes going for a walk may be a better solution than opening the fridge.”
Journaling or keeping a food log (even in your phone or using a voice-note app) can be helpful to track and identify eating patterns, and the reasons for eating. You can also get more of a sense of what times a day you’re actually hungry, versus just eating because your mind is programmed to do so.
4.If your goal is to lose 15 pounds, here are 16 practical tips from weight-loss experts, and real women who did it on their own terms.
It may sound cheesy, but having a list of the activities, hobbies, people, and pasttimes that help you get by during tough times can keep you focused and consistent. “Overconsumption could deepen negative thoughts as well and cycle you into eating high-fat, sugary, and/or unhealthy foods,” says Valdez.
5. Prioritize stress management.
Easier said than done, we know. But, “People usually don’t give enough attention or importance to stress,” says Dr. Griebeler. “Stress changes your hormonal levels and makes weight loss more difficult, and stress is also associated with emotional eating.”
Talking to friends, practicing a hobby, and having your own time to take care of yourself are all crucial for managing stress. (This is why having that handy list is so clutch!)
6. Find healthier, lower-calorie alternatives to the foods you enjoy.
You’re almost guaranteed to be able to find lower-calorie or more nutritious recipes for your favorite indulgences at the grocery store or online nowadays, says Valdez. “This will allow you to continue having the foods you enjoy consistently on your journey to get healthier. You can have your protein cheesecake and eat it too!”
Evelyn M. says that it wasn’t until she dialed back on simple carbs and replaced them with complex ones that she started seeing a reduction in belly fat. “A big part was learning to eat complex carbs instead of simple carbs (think sweet potatoes instead of bread), and limit my carbs to a half-cup serving,” she says, adding that she don’t feel deprived of her favorite foods, like popcorn or tortilla chips, because she eats a serving every few days.
“I’ve also learned to make healthier versions of my favorite carb-heavy treats,” Evelyn adds. “For instance, I’m a huge chocolate fan, so I have a recipe for homemade brownies that uses yogurt and coconut flour. I’m down 15 pounds and feel amazing.”
7. Incorporate portion control hacks into your routine.
Katie Huffman had tried countless diets to no avail. Then one day a fitness instructor at her gym suggested she try portion control and really pay attention to what she was eating.
“I followed a program called the 21 Day Fix that had me eating more veggies, lean meats, and fruit, and fewer carbs, fats, and processed foods. But the key to my success was learning what one serving of something really is,” Huffman says. “For instance, I’ve always considered myself a sugar addict and the thought of cutting it out was awful. So instead of cutting it out, I put a small amount of candy in a ramekin dish, about one-third cup, and would only allow myself that much per day. That way I still got a little but didn’t overdo it.”
Huffman also started exercising more. “Within six weeks, I lost 15 pounds.”
8. Get enough sleep.
Eight hours of sleep is pretty much a weight-loss nonnegotiable, reminds Dr. Griebeler. “Lack of sleep can cause hormonal changes that will make it very difficult to lose weight,” says Dr. Griebeler. In addition, proper sleep can help you avoid cravings for high sugary, high-fat foods.
Adds Valdez, “Make a plan to sleep more, avoid electronics one to two hours before sleeping, and avoid caffeine eight hours prior to the goal time you want to be sleeping at.” Valdez notes that sleep is essential for recovery, especially after a workout. Oh, and if you’re sleep deprived, you may be less likely to end up exercising—which doesn’t help your weight-loss efforts.
9. Invest in nutrition education if you can.
Of course, not everyone has the physical or financial access to fee-based nutrition resources like subscription-based online services or hiring a nutritionist. But there are a lot of credible free online nutrition resources from academic institutions and medical organizations to review before deciding what weight-loss methods make sense for you.
“Everybody reacts differently to different types of dieting. Is there a nutrition plan you tried in the past that was helpful? If that is the case, you may respond well to a specific diet that can be part of your weight-loss plan,” says Dr. Griebeler. “Invest in nutrition education to better understand what you are eating and how it affects your weight. Registered dietitians are great resources to learn more about nutrition.
10. Consider counting macros.
“My husband started tracking how many grams of protein, carbohydrates, and fats he ate—and his weight loss [results] made me decide to try it,” says Lia Flynn. She adjusts her macros each week based on her progress and what she feels like her body needs nutrient-wise.
“It hasn’t been difficult to track what I eat, but it has been tricky to hit all my macronutrient goals every day,” Flynn says. “I eat plenty of carbs and fat, but the protein is always a bit difficult. I’ve been going for more than 10 weeks and have lost 10 pounds.”
