If you’re serious about losing weight in the next 15 days, it’s important to be more than serious about how you plan to do it. You should also start by being realistic with your expectations, as well as the kind of lifestyle changes you’ll need to make in order to see them through. Whether you’re trying to lose that last 5 pounds or simply get healthy and fit, this step-by-step guide will help you reach your goal in no time.
Day 1 – Get Started
In order to begin burning fat, you need to kickstart your metabolism by increasing your calorie burn. One of the most effective ways to do that is by waking up early and doing a bit of exercise. Getting up half an hour earlier can give you time for a short workout or even just a brisk walk, which will encourage your body’s natural fat burning hormones – adrenaline and noradrenaline – into action. Once you’re awake and moving, it’s easier to resist any temptations that come your way later on in the day. This is because being active will make you feel fuller than if you were sitting at home doing nothing all morning!
Day 2 – Keep Going
Since we often eat for reasons other than hunger (like stress or social situations), it’s important to keep going when you start feeling full, says Ilona Pulde, M.D., coauthor of The MIND Diet. If you just stop eating because you’re not hungry—particularly late at night when your willpower is weakest—you aren’t giving your body a chance to recover from food and make up for calories you didn’t eat. Get back on track by having an apple with peanut butter as soon as you get home tonight. Or make up for your morning coffee tomorrow by having some oatmeal topped with berries instead of whipped cream today.
Day 3 – Follow the Guideline
Come up with a workout routine that you can stick with for more than two weeks. To lose weight quickly, perform aerobic exercise for 20 minutes, five days a week. Also, do strength training exercises three times a week by lifting weights and doing pushups. Doing so will help you reach your goals of losing weight in 15 days.
Day 4 – Don’t Stop Now
Don’t think that just because you’ve lost a couple of pounds, you can back off now. Keep going with your healthy new habits and even increase your level of physical activity if possible. This is when a lot of people stop losing weight and, worse yet, they find themselves gaining it all back. Don’t let that happen! Instead, try adding some extra exercise on top of what you already do – maybe take an evening walk or join a gym or sports team – but whatever you do, keep going! In fact, research shows that getting active every day can help prevent weight gain in overweight adults.
Day 5 – You Did It!
Congrats! By sticking with your plan for four straight days, you’ve improved your chances of losing weight. And by making it a habit, you should be on track to make healthy choices most of time—which is really all it takes to achieve lasting results. Keep at it and before long you’ll be able to eat well and look great without having to resort to extreme measures or miracle foods.
Day 6 – Go Back to Normal, Stay Healthy
The first few days of a new diet or exercise program can be tough, so take it easy. Spend today getting back into your normal routine and eating a balanced diet. If you normally eat fast food three times per week, don’t try to give it up completely cold turkey. Instead, pick one day where you will consume fast food, like Friday. Likewise, if you’re used to eating out at restaurants four times per week, ease off that habit gradually by making some changes on Sunday. Reintroduce healthier foods gradually after your cheat day. Monitor yourself for any unwanted cravings—if they still exist after two weeks of following a healthy meal plan and exercising regularly while monitoring your portions, then consider going back on a cleanse for another two weeks and see how that goes.