To lose 15 pounds in one month, you must lose an average of one pound every two days. Since one pound equals 3500 calories, you must reduce or burn approximately 1750 extra calories per day; this can be accomplished if you change your diet, improve your eating habits and exercise on a daily basis.
According to WebMD, if you consume between 1,000 and 1,200 calories each day, and exercise for one hour each day, you can typically lose between 3 and 5 pounds per week. You must burn more calories than you consume each day.To accomplish this, cut fatty dairy products, fatty red meat, added sugars and starches from your diet. Eat vegetables to feel full, and get your protein from egg whites, lean meats, fish, shellfish, skinless poultry and soy products.
Avoid eating when you are bored, and talk to a counselor if you eat because of emotional problems. Write down everything that you eat in a food journal. This allows you to track your eating habits, and it can be a powerful motivational tool.
According to WebMD, cardiovascular exercises produce the fastest results. Perform at least one hour of cardiovascular exercises each day, and try to sweat the entire time. Do three hours of strength training each week. Start off with light exercises, and build intensity as you become more comfortable. If you are not currently active, or if you have a substantial amount of weight to lose, speak to a physician before starting a new exercise routine.