- Drink more water. I know this is a pretty common one to hear, but it works. It helps flush out your system and gives your body the hydration it needs. If you continue to drink more water, your body will release all the water it is holding onto. You should lose a few pounds of water weight.
- Build some muscle. Muscles burn calories. That is just how they work. The more muscle you have, the more calories you burn without doing anything. Weight training is a great way to burn calories also because of how much effort it generally takes. And you'll feel great with a more toned body.
- Get your heart pumping. Depending on your fitness level, make sure to get in at least 3 cardio workouts a week. You can either go on a long walk or run, or enjoy a fitness class at your local gym. Whatever you decide to do for your cardio, make sure that you enjoy it. Many people don't realize that exercise can and should be fun. With so many options for cardio, no one should ever be bored by their workout routine.
- Get plenty of sleep. When you don't get enough sleep, your body is more stressed out. When your body is stressed, it tends to hold onto fat. By getting enough sleep and trying not to stress out over life will help your body shed the extra weight.
- Get all the nutrients you need. This is usually easier said than done. It is so difficult to try and get all the nutrients we are supposed to have every day. So, eat what you can, and then take a customized vitamin. Code Nutrition is a company that specializes in that. They take a DNA sample from you and match the right blend of vitamins for your body. This way, you can be sure that you are getting exactly what your body needs to stay healthy and happy.
start an exercise program....ANYTHING will work, as long as you enjoy it. Preferable two types of exercise so you can alternate what you're doing. yes, walking is a great form of exercise. Start out slow--two days a week for 15 minutes each day. Then after two weeks, either add a third day or increase to 20 minutes a day.and then every two weeks, increase by either the frequency or the duration. Soon, you will be up to doing (and enjoying) at least 30 minutes or even longer of exercise. Don't start too fast--you'll get burnt out, and don't do things you aren't exactly thrilled about because then it will be like work and you won't want to do it. So, for instance, if you don't like running, don't use running as your exercise.
don't think of losing weight as a diet but a lifestyle modification. you have to want it bad enough that you're willing to do anything....so any modification you make, ask yourself if you're willing to make the change on a permanent basis. If the answer is no, don't make the change. If you can't motivate yourself to change your life permanently, you don't want the change badly enough.
The way to lose 15 pounds is through sustaining a caloric deficit over time.
First, you're going to need to figure out your maintenance calories.
Your body requires a certain amount of calories to maintain it's current
weight (body weight in lbs x 15)...so if you were 150 pounds, that would be
150x15 = 2,250 calories/day.
To lose 1 pound you need to be in a deficit of 3,500 calories. So if
you ate 500 calories less than this 2,250 each day (1,750 cals/day) you would
lose 1 pound each week.
Couple that with 1 hour of cardio each day (500 calories burned/h on
average)..you'll burn another 1 pound a week.
Of course you're going to have to start tracking your calories and weighing your food, this is a necessity that a lot of people skip when trying to lose weight. But really, you get what you put into this endeavor, so you might as well do it properly if you're going to do it.
Stick to eating veggies/lean mats/fruits/oatmeal/brown rice/egg whites/no fat cottage cheese/yogurt and other 'healthy' foods.
Limit your processed food intake as processed foods, apart from being unhealthy are calorie dense, which makes it harder for you to feel full/satisfied while on a diet.
This should get you off to a good start...if you need a more structured diet/regimen, you can find more info here.