How Do I Lose 15 Pounds in a Healthy Way?
15 Tips to Drop 15 Pounds
“How do I lose 15 pounds in a healthy way?” is a question that invades many minds when people put forward a valiant effort to eat right and exercise. With misinformation bombarding social media feeds, magazines and podcasts, many people are confused about what really works for weight loss. Carbs or no carbs? Plants or animals? Milk or milk alternative?
While it may not be glamorous, discipline and healthy lifestyle changes are the answer, and more importantly, help to keep it off long-term! Check out these 15 tips to help you lose 15 pounds, and keep it off for good!
- Set your goal.
“I want to lose 15 pounds” doesn’t help you much. Set a realistic goal regarding how much weight you want to lose per week or per month and create five motivational messages to keep you on track. Place those messages where you can see them daily or schedule them on your phone calendar so they alert you.
- Determine your base.
Before you can lose weight, you need to know the number of calories, carbohydrates, protein and fat you need, based on your activity level. Use a food-logging app, like the STYR Labs app, to plug in your height, weight, age, gender and activity to determine your base needs.
- Divide and distribute.
Once you know your calorie and macronutrient needs, divide them up and distribute into the number of meals and snacks you eat each day. Ideally consume four to six meals a day based on your schedule.
- Get a food-logging app.
Download the STYR Labs app so you can start logging your meals. Awareness is everything! In order to evaluate and mitigate pitfalls, you first have to know where the challenges exist. While you may not have to track forever, it is helpful initially when working toward a goal.
- Clean up your carbs.
While all carbohydrates yield four calories per gram, some come in better nutrient packages. For example, a whole grain with fiber, vitamins and minerals is a better choice than a processed pastry. Aim to make most of your grains whole grains and try foods like oatmeal, quinoa and brown rice. Then divide them equally into meals and snacks.
- Power the day with protein.
Protein helps slow down digestion, stabilize blood sugar and keeps you fuller longer. Adding meat, fish, chicken, turkey, dairy, eggs and other plant-based proteins (like beans and soy) can help you feel more satisfied for less calories.
- Eat plant-forward.
Plant-forward means half of your plate is full of vegetables and some fruit. The fiber and water found in these foods will help you get fuller faster at meals, plus they provide you with lots of nutrients to heal, recover and boost your immune system.
- Evaluate your fat.
Try to eat more unsaturated “good” fats like fatty fish, nuts, nut butters, seeds, avocado and healthy oils. Remember that fat yields nine calories per gram, which is important to consider when calorie counting. Just because it is good for you does not mean eat as much as you want.
- Be smart with beverages.
Fancy coffee beverages, sweet tea, “all natural” juices, soda and alcohol are loaded with calories. Be sure you are tracking your liquid calories in addition to food, so you don’t sip your way off track.
- Evaluate hunger versus want.
Though a wicked reality for some, when trying to lose weight you will not feel full all the time. You might experience a few hunger pains and that is okay. If you want to lose weight, a deficit of calories is required, so a little hunger might be necessary at the beginning. Eat more veggies and drink more water to fill the gap.
- Develop a win/challenge list.
As you begin the weight loss journey, keep a journal that outlines your successes food and exercise wise, and where the challenges are. If you can identify the challenges, you can determine what needs to change.
- Plan your splurges.
Look at your week and see where the birthday parties, date nights and happy hours are and determine which ones you want to splurge on. Choose one or two and enjoy what you want, not everything you ever wanted!
- Schedule in exercise.
Most people have to exercise to lose weight. Figure out how many days of exercise are possible for you and schedule them like a meeting on your calendar. If you can’t do it that day, reschedule it. Make exercise a priority.
- Be accountable.
Find an accountability partner to check in with on a daily or bi-daily basis. This will help you stay on track toward your goal.
- Stick with it.
If weight loss was easy, everyone would be doing it. Reaching your goal will take some sweat and sacrifice. Don’t get mad at the people eating chips and queso or nibbling on cookies, instead change your way of thinking about it. Remember that your goal will lead to better health and energy levels and it’s all worth it!
If you are interested to hear more and receive personalized nutrition, check out STYR’s app, fitness tracker and suite of connected smart devices. Through the platform, you can track and log activity, food, hydration, sleep, nutrition, mood and more to personalize your nutrition needs based on data, science and access to registered dietitians, nutritionists and personal trainers.
Please note that this information is not intended to be a substitute for professional medical advice, diagnosis or treatment. We insist that you always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical/health condition or treatment and before initiating a new health care regime. Do not disregard professional medical advice or delay in seeking it because of something you have read on the STYR app or on www.MyNutritioniQ.com.