To lose 15 pounds, you must burn more calories than you intake. First, determine the amount of calories you are currently burning. Then, determine the amount of time you want to spend losing 15 pounds. Finally, change your eating and exercise habits to reach your goal.Continue Reading
To determine the number of calories you currently burn, use an online BMR calculator. Enter your current weight, height, age and gender. On average, men burn between 1,900 and 2,500 calories a day, while women burn between 1,600 and 2,000 calories per day.
One pound equals approximately 3,500 calories. If you want to lose 1 pound per week, you must have a 500 calorie deficit per day, and it would take you 15 weeks to lose 15 pounds. If you want to lose two pounds per week, you must have a 1,000 calorie deficit per day, and it would take you 7.5 weeks to lose 15 pounds.
Once you have determined your daily caloric deficit, you must reduce calorie intake, burn more calories or do both. Any combination of diet and exercise that creates a calorie deficit is effective for losing weight.