3 Ways To Lose 15 Pounds In 2 Weeks

Try to track what you eat or drink right after you eat it so that you won’t forget about it. Or, if you know what you’re going to be eating in advance, put it in your tracker ahead of time. This can also help you to budget your calories and spread them evenly among your meals and snacks. Keep in mind that it doesn’t matter if you follow a low-fat diet or a low-carb diet. Both approaches to weight loss are equally effective, so choose the option that works best for you. [3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Aim to fill half of your plate with fruits or vegetables at each meal. For example, you could have 2 cups of melon with your morning toast and eggs, a green salad with a bowl of minestrone soup at lunch, and 2 cups of mixed steamed vegetables with skinless chicken breast and brown rice for dinner.

For example, you could have 8 fl oz (240 mL) of 1% milk with your morning bowl of cereal, have a slice of low-fat cheese on a turkey sandwich at lunch, or enjoy ½ cup (120 g) of low-fat cottage cheese with your pasta and marinara sauce for dinner.

For example, you could sauté a couple of jalapenos with onions as a starter for chili, add a couple of tablespoons of hot salsa to a burrito, or add a dash of cayenne pepper to season baked chicken.

Beverages are a major culprit of excess calories. Consider how many glasses of juice, soda, and other sweetened drinks you consume during the day. If you’re drinking 24 fl oz (710 mL) in juice and soda each day, this is about 400 extra calories that you could eliminate if you switched to water.

For example, if you make your window 7:00 am to 3:00 pm each day, you might eat breakfast at 7:00 am, lunch at 11:00 am, and dinner at 3:00 pm. Then, you wouldn’t eat again until 7:00 am the following day.

Walking or riding your bike to run errands Parking further away from entrances Hopping off the bus a few blocks before your stop and walking the rest of the way Taking the stairs instead of the elevator Doing squats or jumping jacks during commercial breaks when you’re watching TV

For example, you could go for a daily walk, run, or bike ride if you enjoy being outdoors. Or, if you prefer to exercise at the gym, try using an elliptical walker, taking an aerobics class, or swimming.

You can lift weights to build muscle or use resistance bands or bodyweight exercises to build strength. Choose the option that works best for you.

For example, you could walk for 4 minutes, then jog for 4 minutes, then walk for 4 minutes, and so on. Keep alternating between the 2 intensity levels for a total of 30 minutes. Many gyms offer HIIT classes. Try taking one for an extra challenging workout.

One alcoholic drink is 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1. 5 fl oz (44 mL) of spirits.

Try carrying a reusable water bottle with you wherever you go and refill it any time it gets low.

Turning off electronic devices 30 minutes before you go to bed Avoiding caffeine in the afternoon and evening Keeping your bedroom cool, dark, and quiet Using your bedroom for sleep only and not working, eating, or paying bills in bed

Yoga Meditation Progressive muscle relaxation Deep breathing