Trying to lose 15 pounds (6, 8 kg) in six weeks requires a lot of physical activity combined with a low-calorie diet. A healthy rate of weight loss is 1 to 2 pounds (0.45 to 0.91 kg) per week, according to Centers for Disease Control and Prevention. However, when you lose 15 pounds (6, 8 kg) in six weeks you should lose at least 2 to 3 pounds per week. Consult your doctor before starting any plan to lose weight, especially when it comes to losing a lot of weight in a short period of time.
Reduce calorie consumption as much as possible without going below 1. 200 calories per day for women and 1. 800 calories for men, according to the American College of Sports Medicine. Reducing calories will cause a deficit and cause more weight loss.
Burns 1. 500 calories more than what you consume daily to lose 3 pounds (1, 36 kg) per week. For example, cut 500 calories from your diet and burn 1000 calories with physical activity every day. Choose activities that you really enjoy. For example, skating for an hour could be more enjoyable than running on a treadmill. However, both activities can burn more than 600 calories per hour, depending on your body weight, according to Health Status Internet Assessments.
Perform some type of physical activity for at least 60 minutes every day. If you do not have an hour, exercise for shorter periods of time during the day. For example, run for 20 minutes in the morning, go up and down the stairs for 20 minutes at your lunch break and play 20 minutes of basketball before dinner. The more active you are, the more calories you burn each day. The American College of Sports Medicine recommends a minimum of three to five days of physical activity, from 60 to 90 minutes to achieve weight loss.
Incorporate interval training into your activities every two days. Interval training is to alternate between an easy and vigorous level of intensity throughout a cardiovascular activity. For example, alternate between walking one lap and running the next until you complete one mile (1, 6 km). Run for two minutes and 30 seconds of sprint, repeating until completing 20 minutes. Strenuous exercise burns more calories, even if it is for a short period of time.
Do gymnastics every day to gain muscle strength, because muscles burn more calories, even at rest. Exercises such as push-ups, lunges, and sit-ups can be done every day and several times a day, according to the Army Study Guide. Calisthenics will cause your muscles to become thin and strong without being larger. However, increasing muscle size can cause weight gain instead of weight loss, because muscle weighs more than fat.