How to Lose 15 Pounds in a Month Without Exercise
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Did you know that, according to Gallup, the average American wishes they weighed around 15 pounds lighter?
It’s no surprise then that many people want to know how to lose 15 pounds of fat quickly.
Let me just begin by saying that I haven’t been good with self-control in the past, and my metabolism has never been that fast either.
I’d go on a diet, lose a few pounds, and as soon I ate a couple of unhealthy meals I’d gain back half—if not all—of the pounds I’d dropped.
Now I wasn’t large, but like the average American I felt about 15 pounds overweight.
I wasn’t super skinny either, but those extra 15-ish pounds just didn’t look good on me. And I’d always wondered how some girls could eat anything while staying super slim.
That is until I tried this method on how to lose 15 pounds in a month without exercise. And something unexpected happened with my metabolism!
It Boosted My Metabolism Long Term
I’d expected a metabolism boost for a short time, but not for months on end—I could finally eat those unhealthy meals every now and then without ballooning!
It was crazy…and liberating since I’d always restricted myself from eating larger portions to avoid weight gain.
Now of course, there is simply no cure to weight loss if you constantly overeat, but when I did eat larger portions, it was nice to know there wouldn’t be consequences.
How Many Calories to Lose 15 Pounds in One Month?
Did you know that 1lb of body fat is roughly 3500 calories?
Using this estimation, that means in order to lose 15 pounds in a month you need to either reduce or burn an extra 52,500 calories within 30 days—i.e. 1750 calories per day.
In my method, I relied mostly on burning those extra calories by increasing my metabolism, but I also did reduce my intake to help hit that 1750 calorie mark.
Now I can’t guarantee you’ll experience the same crazy results as I did, but here’s the one month crash diet and method I used!
Step 1: Drink Green Tea
Step 2: Skip Lunch
The main step! Green tea…and lots of it!
For me, green tea was the secret to increasing my metabolism and losing weight.
But is this even scientific? While more research is needed, a small study suggested that the catechins and caffeine found in green tea can create a metabolic boost.
And talking about tea in general, a study by the National Institutes of Health found that tea can “reduce body weight” and that this beneficial effect was found when people drank “3 to 4 cups or more per day.”
From my own personal experience, I found these statements to be totally true.
But how much green tea did I drink? And is cold green tea as effective as hot green tea?
- Every day I drank 6-12 cups of green tea (about 50 to 100oz.)
- I drank it hot since brewed green tea is more stimulating than cold, bottled versions (12mg caffeine compared with only 5mg caffeine.)
If you prefer it cold, or if 6-12 cups sounds like too much for you, premake a big batch the night before and drink it all the next day.
Try not to add any sweeteners! Whether or not sweeteners lead to weight gain (seriously, it’s a complicated issue that I’ve written about here), just chug it down fast if you aren’t crazy about the taste.
But if you want to add something, I’ve used collagen protein powder in the past. It’s flavorless and helps keep your skin healthy.
The second (and final) step!
Lunch, at least as we know it, is a relatively new invention.
According to History Magazine, a precursor to lunch called the “nuncheon”—a bit of bread and ale—was sometimes given to 16th and 17th-century peasants who physically worked long hours and ate early breakfasts and late suppers.
The “luncheon” (from which we get lunch), was almost exclusively eaten by women of a higher-class up until the early 19th century in order to finish small leftovers from last night’s dinner while their husbands worked and ate dinner late.
If you were a female peasant back in the day, you’d probably have just waited until dinner to eat again!
Lunch, while being an important stopgap between an early breakfast and a late dinner, is only essential if you do lots of physical work in between—and dare I say, most of us don’t really qualify!
So how did I skip lunch effectively?
- I did what my ancestors did and ate breakfast later (around 10:00) and ate dinner earlier (17:00).
- I ate protein and fiber-rich dinners to avoid overeating in the evening (as studies show, foods high in fiber or protein can make us feel full longer.)
Thanks to drinking lots of green tea which boosted my metabolism, I found that I still lost weight even on the nights I did overeat!
While skipping lunch may feel uncomfortable at first, you’ll see the results if you power through it.
Does science support this?
Notwithstanding our little history lesson, recent scientific research too is confirming the possible benefits of intermittent fasting on weight loss.
1. Chew Sugar-Free Gum
I find that chewing gum can sometimes help ward off hunger in between meals.
2. Drink Sugar-Free Sodas
Because of the gassy bubbles contained within fizzy drinks, they can make your stomach feel full in the short term even if it’s not.
Just make sure to check it really is sugar-free (a great sugar-free option is carbonated water!)
3. Eat Oatmeal for Breakfast
I ate oatmeal every day because of its versatility and fiber.
Here are some of the different ways I’d eat it:
- Honey and butter (so so good.)
- Honey, cocoa powder with milk mixed in.
- Honey and cinnamon (or pumpkin spice) with milk mixed in.
- Mocha overnight oats (my favorite!)
It was always a 1:2 ration with a ½ cup of oats (instant or regular) and 1 cup of water. If milk was involved, it would always be ¼ cup.
4. Eat Slower
A full stomach is only one factor the body uses to realize that it’s full-up. Another factor is the hormones that communicate with the brain.
Studies (and theories arising from those studies) have suggested that eating slower may actually help you feel full faster!
You don’t literally need to start chewing slower, just take a few 1-minute breaks while eating.
5. Share Your Desserts
We’re more likely to overeat late in the day, so if you have a sweet tooth (like me), be sure to share your desserts when possible.
6. Get a Good Night Sleep
Did you know that poor sleep has consistently been linked with weight gain? To keep the weight down, you should be getting at least 7 hours per night.
If you want to LOSE 15 lbs in 4 weeks, there’s no way you can afford putting on 1.8 lbs every 5 days. That amounts to GAINING about 10 lbs every 4 weeks.
7. Go Meatless
This wasn’t something I did, but if you can handle skipping bacon and sausages, giving up meat can help you lose those extra pounds.
Psychology Today, after examining their research on the impact of forgoing meat in weight loss, concluded that “most people will lose weight if they stop eating meat” and that, over the long haul, you’ll most likely lose “between 5 – 10 lbs” by readjusting to a meatless diet.
8. Don’t Fret About Timescales
If it takes you a bit longer to lose 15 lbs than just one month, don’t be disheartened! It’s normal and perfectly ok.
Everyone’s metabolism and starting weight are different. Those with higher weights will lose weight faster, and vice versa.
9. Talk to a Physician
If you any medical conditions, be sure to consult your physician first before starting this diet, as you would for starting any other diet.
10. The Best Diet Is the One You Actually Keep
There’s the old myth that 95% of people who lose weight gain it back after a few months or years. Whilst it’s most likely an exaggeration, I’m sure there’s some truth to it.
Once you lose those 15 pounds in a month, how are you going to keep the pounds off?
Feel free to tweak your diet and do what’s best for you—and yes, that could even mean doing a completely different diet such as the 5:2 diet or the Atkins diet.
Will I Get Fat If I Sleep After Eating?
There’s a commonly believed exaggeration that says that eating soon before going to sleep is guaranteed weight gain.
While eating just before bed can sometimes make it harder to fall asleep due to digestion, the ultimate thing that determines weight change is what (and how much) you eat throughout the day as a whole, as this study indicates.
When I was doing this method, I simply watched out for what I was eating in the evening since people tend to eat carelessly later in the day.
Can I Lose 15 Pounds in a Month on Keto?
Absolutely! In fact, one study that focused on weight loss using Keto found that most of the people lost around 15 lbs after 4 weeks of being on the Ketogenic diet. Weight loss slowed down after that though.
Here are some Keto tips if you’re aiming to do this. You may want to blend some of the tips from that article with this one.
Can I Lose 15 Pounds in a Month While Breastfeeding?
If you’re looking to try this method and lose those pregnancy pounds while breastfeeding, losing 15 lbs in one month is not advisable.
Losing up to 6 lbs per month is safer and more advisable. This is because losing more weight than that may lower your milk-supply too much.
Wait until your baby is older than 2-months so that your body can build up a good supply of breastmilk, and don’t forget that breastfeeding itself burns calories!
Make sure to consume no less than 1500 calories per day. (Really you should aim for higher than that, but 1500 is the absolute minimum.)
Calorie-counting is much less important than actually listening to your body’s needs while nursing.
As your baby gets older, decrease your calorie intake slowly and stay hydrated so that your milk supply isn’t negatively affected while dieting.
Can an Obese Person Lose 15 Pounds in a Month?
Yes! And they can on this method too.
In fact, people who are overweight tend to lose weight quicker than most at the beginning. This is because they typically have poorer eating habits to begin with and also possess a faster metabolism.
I’m a full-time blogger so I don’t have much time for working out, which made this method great for my lifestyle.
I know not all of us have the time (nor motivation) to go to the gym or do some workouts from home, so using this easy plan can help us speed up our metabolism and see the weight loss we want quickly.
Now It’s Your Turn!
If you have any other weight loss and metabolism-boosting tips to share that’ll help instruct others on how to lose 15 pounds in 30 days naturally without exercise, please let us know in the comments below!
And if you want to know how to lose 15 pounds in a month with exercise, check out these exercises to lose weight at home and integrate them into this method.