How much weight can you lose in 15 weeks?
Generally, expect to lose 15 – 30 pounds in 15 weeks. It is a safe and healthy amount for most people to lose in 15 weeks. It’s also in line with what CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 15 pounds in 15 weeks. Double the efforts to a daily calorie deficit of 1000 to lose 30 pounds.
However, keep in mind that these numbers can vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; current weight, age, gender, height, and activity level.
A person who stays active and exercises daily, for example, will not lose the same amount of weight in 15 weeks as another with a sedentary lifestyle with little to no activity.
In the same way, a person who weighs over 300-pounds will not lose the same amount of weight in 15 weeks compared to another who weighs 150-pounds. The heavier person burns more calories as their energy needs are higher.
While it is possible to lose more weight in 15 weeks, it is not recommended.
This is especially so if you have to resort to unsafe measures such as severely restricting your daily calories or extreme exercising. These measures can affect your health. Also, this cannot be sustained long-term. As a result, you’re likely to gain all the weight back.
Understanding how weight loss works
Weight loss occurs when you consume fewer calories than your body needs. This creates a caloric deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. Most people can achieve this with diet, exercise, or both.
Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight in 15 weeks, you need to eat less. Aim for a moderate calorie reduction of 500 – 1000. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start with small changes such as cutting out junk food and other empty calories. These include foods such as; candies, pastries, cakes, cookies, sugary drinks, fried foods, ultra-processed snacks, and alcohol, especially beer.
These foods are bad for weight loss because they increase your appetite and cravings. Also, they’re high in calories with little to no nutritional benefit.
You can also consider portion control to help you reduce your calories. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, use your plate as a guide. Fill half the plate with vegetables before adding proteins or carbs.
Focus on eating more nutrient-dense vegetables, complex carbs, protein, and fiber to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer. Start your day with high-protein eggs, and you’ll notice a reduced appetite throughout the day.
Do some cardio and lift more weights.
Exercising can help you burn extra calories to lose weight in 15 weeks. It is recommended that healthy adults spend at least 200-minutes exercising weekly.
Alternate between cardio and weight training exercises for best results. Cardio exercises such as; swimming, rowing, and cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build more muscles.
As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate excising outdoors, consider investing in quality at-home workout equipment.
If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 30-minutes to complete yet are just as effective at burning calories.
How much weight can you lose in 15 weeks? Conclusion
On average, expect to lose 15 – 30 pounds in 15 weeks. It is a safe and healthy amount for most people to lose in 15 weeks.