15 Pounds Overweight: How to Safely Lose Excess Weight

Updated: Nov 24, 2021

Person standing on a scale, seeing if he lost 15 pounds in a month

Simply put, weight loss is hard. Whether it be from a lack of time, motivation, or patience. Most all of us know how difficult it is to be a few pounds overweight, and how it affects you both physically and mentally.

Am I 15 pounds overweight? Is 15 pounds overweight bad? How hard is it to lose 15 pounds?

These are just a few questions you might be asking yourself. You also might be asking yourself, how can I lose 15 pounds quickly and safely? We'll go over the five best and safest ways to lose that extra 15 lbs. of weight.

How To Quickly And Safely Shed 15 Pounds

Overweight adults accounted for more than 1.9 billion people aged 18 and up. Over 650 million adults were obese. That equates to about 39% of the population being overweight, and 13% being obese according to World Health Organization (WHO).

Am I 15 pounds overweight? WHO defines overweight as a BMI greater than or equal to 25, and being obese is 30 or higher. Because it is the same for both sexes and all ages of people, BMI is the most appropriate population-level indicator of overweight and obesity. It should, however, be regarded as a rough guide because it may not equate to the same level of body fat in various people. You can find a BMI calculator here from the National Heart, Lung, and Blood Institute.

Why am I 15 pounds overweight? Calories consumed and calories expended imbalance is the main reason why people are either overweight or obese. WHO states that obesity has nearly tripled between 1975 and 2016. This can be directly attributed to;

  • An increase in the intake of high, high-sugar meals that are rich in energy

  • With the increasingly sedentary nature of many types of jobs, changing modes of transportation, and rising urbanization, there has been a decrease in physical inactivity.

A healthy woman with a measure around waste. Happy about losing 15 pounds in a month.

1. Reduce Calorie Intake

We've all heard the term calorie deficit. This simply means eating fewer calories than you burn. Unhealthy fats and carbs are among the most calorically dense. Reducing the consumption of these two will set you on the right path.

How to lose 15 pounds cannot be achieved just by lowering dietary fat. However, lowering dietary fat while also lowering dietary carbs can help you reduce your calorie intake and help you lose weight. Calorie Cycling can also be an effective way to keep you in a calorie deficit.

The National Heart, Lung, and Blood Institute recommends reducing your daily calorie intake by about 500 to 1,000 kcal to lose weight. You can calculate your daily calorie requirement using a calculator. Height, weight, gender, age, and physical activity all play a role in determining your requirement.

2. Physical Activity

It's a fact: to lose weight, you must burn more calories than you consume. It's critical to cut back on the calories you eat and drink, as well as exercise if you want to lose 15 pounds of fat. According to the CDC, this is the most important factor in losing weight.

Exercise is probably not what you wanted to see on this list, but it's vital that you incorporate it in when you're trying to lose 15 pounds of fat fast and safely. Even a short walk can have great benefits. Not just for weight loss and burning calories, but also for your overall cardiovascular health.

Even if you slow into it, and build up your physical activity week by week. There are numerous low-intensity activities you can start with, such as;

  • Walking - Walking for an hour burns between 210 and 360 calories. Walking an hour, 5 days a week, will burn an extra 1,050 to 1,800 calories.

  • Hiking - If you love scenery, go take a hike! An hour of hiking can burn between 430 and 600 calories.

  • Biking - Biking is another low-impact physical activity. An average person will burn between 450 to 750 calories per hour.

  • Swimming - An average person swimming leisurely will burn 430-575 calories.

A woman hiking on a trail with green all around

3. Eat Proteins, Healthy Fats, Fruits and Vegetables

If you're looking to lose 15 lbs. fast, then protein should be at the top of the list for food. If you want to lose 15 pounds safely, aim for a daily protein intake of between 1.6 and 2.2 grams of protein per kilogram of body weight.

There are many benefits protein gives you for weight loss.

The protein you can get from healthy food include;

  • Eggs - One large egg has 6 grams of protein

  • Chicken Breast - One of the most popular sources of protein, one roasted chicken breast contains 53 grams.

  • Tuna - One can of canned tuna contains 27 grams of protein.

  • Lentils - One cup of boiled lentils contains 18 grams of protein.

  • Lean Beef- The focus is on lean. One 3-ounce piece of lean sirloin steak contains 25 grams of protein.

Surprisingly fruits are great for weight loss. You don't have to give up these tasty foods if you're 15 pounds overweight. Most fruits are low in calories such as grapes and high in fiber. About 95 percent of Americans aren't getting enough fiber. High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories.

Eating Fruits For Weight Loss: Top 8 List, Number 7 Will Suprise You.

We all think of the avocado when we think of healthy fats. Avocados are about 80% fat, by calories, making them even higher in fat than most animal foods. Healthy fats should be taken sparingly due to them being high in calories, but not be negated altogether. Fats contain way too many needed nutrients to help you lose 15 pounds safely.

Much like fruits, vegetables contain high amounts of fiber making them great for weight loss.

  • Spinach - Low in calories and high in nutrition. Only 23 calories (per 100g)

  • Broccoli - Contains a high amount of fiber as well as is low in calories. 1 Medium stalk contains 45 calories.

  • Brussels Sprouts - Also high in fiber and low in calories. A single cup of brussels sprouts contains only 38 calories.

  • Cauliflower - Containing just 27 calories per cup, and is high in fiber.

4. Stay Hydrated

Water being poured into a glass. Drink water to lose 15 pounds.

Water, water, water! Being hydrated is so important to your overall health and can drastically help you lose 15 pounds safely. Nothing hydrates better than water. Water is a natural appetite suppressant. When the stomach senses that it's full, it sends messages to the brain telling it to stop eating. Water can assist to fill up empty stomach space, resulting in a sensation of fullness and a reduction in appetite.

Medical News Today states in a 2014 study. Eight weeks, 50 overweight females drank 500 mL of water 30 minutes before breakfast, lunch, and supper, in addition to their typical water intake. The subjects' body weight, body fat, and body mass index all decreased. They also stated that their appetite had been suppressed.

Water is actually necessary to burn an excess 15 lbs. of fat. The body cannot metabolize stored fats or carbohydrates without water.

5. Get Good Sleep

Over a third of Americans don't get enough sleep on a consistent basis. Experts agree that getting adequate sleep is just as essential for your health, well-being, and weight as food and exercise.

Many studies have discovered that people who are sleep-deprived have a higher appetite.

Sleep has an influence on two major hunger hormones, ghrelin, and leptin, which is most likely to blame.

When you're entirely at rest, your resting metabolic rate (RMR) is the number of calories your body burns. Age, weight, height, sex, and muscle mass all have an impact. Sleep deprivation has been linked to a reduction in RMR, according to PMC.

If you want to lose 15 pounds fast and don't sleep well, you should look to improve your sleep hygiene. We have a great article here that can give you some good tips.

Sleep Hygiene Tips | How to Sleep Better.


A diet that is individually planned to help create a deficit of 500 to 1,000 kcal/day should help lose 1 to 2 pounds per week safely. Losing 15 pounds in 1 month is not out of the question if you practice all of these steps. Remember, weight loss should be done by having a plan, being healthy, and safe.

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