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Home Lifestyle How to Lose 15 Pounds in a Month: Top 10 Science-Based Tips

How to Lose 15 Pounds in a Month: Top 10 Science-Based Tips

How to Lose 15 Pounds in a Month Top 10 Science-Based Tips

Losing weight can be difficult for some people, especially if they don’t set goals. Setting goals helps people stay motivated because it gives them something to focus on.

It is important to note that healthy weight loss is considered to be between 1 and 2 pounds per week or about 8 pounds per month. Losing 15 pounds in a month is not recommended by experts as it is not sustainable.

However, if you’re determined to lose some weight in a month, read this article for ten science-based tips for healthy weight loss.

How to Lose 15 Pounds in a Month? 10 Science-Based Tips

The weight loss process requires you to alter how you live your life, including how you eat, how much you exercise, and your mindset. You will need to avoid overeating, choose healthier options, and exercise more frequently to lose weight fast. Look below to find out how to do this.

#1 Start counting macros instead of calories

To change your body composition and lose weight fast, you need to understand what your macros are and how counting them can help you lose weight. While it is often suggested that you should eat at a calorie deficit to lose weight, counting your macros can ensure that your body is getting all the nutrients it needs where counting calories can’t.

The first rule of caloric intake you must understand is that not all calories are created equal. For example, fat has much more calories per gram than carbohydrates or proteins. This means if you eat more high-fat foods, you will eat more calories than if you were to increase your protein intake.

It is important to note that while some nutrients contain more calories per gram, all are equally important. For instance, our body needs healthy, unsaturated fats as much as it does carbs and protein.

Typical macronutrient intake recommendations are as follows:

  • Carbs: 45–65% of total calorie intake per day
  • Fats: 20–35% of total calorie intake each day
  • Proteins: 10–35% of your total calories for the day

You can work out how many calories you need per day using an online calorie counter. You will need to input figures, like your body weight and height and your activity level, and you can use this figure to determine how much of each macro you should be eating per day.

It is also worth noting that not all calories within each macro group are created equal either. For example, simple carbs, like white pasta and bread, are much less nutrient-dense than complex carbs, like whole grains. This makes simple carbs “empty calories” that don’t fuel your body properly.

#2 Plan your meals

Meal planning means that you have a set menu to follow each week. It allows you to meet your daily macro goals and stay on track. It also means you’re more likely to eat a healthy meal because it’s planned and all the ingredients are within reach.

Plan your meals


A weekly meal plan can support weight loss and help you as you strive to lose a set amount of pounds in a month.

#3 Incorporate more protein into your diet

Protein is an incredible macronutrient for weight loss. Though many people increase protein intake for weight gain and muscle building, it can also help you to lose weight. A high protein intake is known to boost metabolism, reduce your appetite and increase feelings of fullness, and even change weight-regulating hormones, like ghrelin, to ensure you eat less.

By making you feel fuller for longer, you’re more likely to eat at a natural calorie deficit and lose weight easily. Try adding lean protein, like chicken breast, tofu, and turkey, to your diet to speed up weight loss.

#4 Make healthy eating a habit

If you’re a chronic snacker or eat lots of takeouts, it’s a good idea to change these behaviors. Try deleting takeout apps, stocking your fridge with healthy options, and swapping junk food for healthy snacks.

Healthy snacks don’t always have to be fruits. You can find a ton of inspiration online for delicious snack foods that are also healthy, including mixed nuts, chia pudding, and kale chips.

#5 Look for healthier alternatives

Earlier, we discussed empty calories and the concept of foods that are not nutritionally dense. When choosing foods to eat, it is important you make healthier choices by choosing foods with more nutrients per gram. This doesn’t just mean eating tons of fruit and vegetables, though.

Increase your intake of whole grains, like oats, brown rice, and quinoa, along with fruit, vegetables, healthy fats, like olive oil, and lean protein.

Eating a healthier diet means you’re fueling your body properly and is also likely to ensure you eat less. Many of the healthy foods listed above contain more fiber than ultra-processed foods, like ready meals and junk food. Fiber is known to help you to feel satiated and boost the health of your digestive system.

#6 Get proper rest

Sleep has a huge impact on health. If you’re tired, you’re much more likely to reach for junk food, and your body is more likely to store the food you eat as fat. Aim for a healthy amount of quality sleep each night, which is usually around 7–9 hours.

Get proper rest

If you struggle to get good sleep, consider home remedies, like diffusing lavender oil and drinking chamomile tea. Sleep problems may also be indicative of an underlying problem, so if you’re struggling due to lack of sleep, it is important to seek the advice of a healthcare professional to rule out anything more serious.

#7 Drink water instead of soda

Sugary drinks, like soda, can cause weight gain and stop you from achieving the calorie deficit necessary for weight loss. Water has many benefits for weight loss and the maintenance of body weight reduction. In fact, increased water intake can actually be linked to increased calorie burning.

If you struggle to drink water or you don’t like the taste, you can try adding fruit infusions, like lime water, to flavor it. You could also try drinking herbal teas and fruit teas.

#8 Have a consistent workout routine

Exercise is incredibly important for shedding weight. Exercise may be able to improve your metabolic rate, increasing fat metabolism and helping you burn more stubborn fat.

Whether you’re new to exercise or a veteran gym goer, exercise is key to losing 15 pounds healthily. It is recommended that you get at least 150 minutes of physical activity each week. This can be split into 30-minute sessions, or you may want to exercise fewer times a week for longer intervals.

Have a consistent workout routine

If you’re struggling to work out the kind of exercise that will help you reduce your weight, you could consider reaching out to a professional, like a PT, to help you.

#9 Try intermittent fasting

For weight loss, there is no better method of eating than intermittent fasting (IF). So, if you’re wondering how to lose 15 pounds in a month, this could be the way.

It is a method of eating that involves periods of eating and periods of fasting. The eating pattern is known to have helped many people reduce their weight.

Intermittent fasting enforces a calorie deficit by restricting the time that you can eat. It is physically impossible to eat as much in 6 hours as you would in 12, therefore enabling you to eat less overall.

Fasting comes with many other benefits, including benefits for those with diabetes and heart health. Contrary to many other aggressive diets, this plan lets you eat foods you actually like. While it is not recommended that you eat lots of unhealthy foods, you can avoid restricting yourself too much on this diet.

#10 Avoid alcohol

For weight loss, avoiding alcohol is always recommended as it’s essentially empty calories, meaning it doesn’t give you anything. When alcohol is consumed, it is also used as a primary fuel source, which means that any excess glucose and fat that you consume while drinking is likely to be stored as fat. It is also likely to contribute to belly fat.

In addition to the potential for weight gain, alcohol can also affect the health of your organs. It has been linked to liver problems and nutrient absorption and can affect your sleep.

How Long Does It Take to Lose 15 Pounds?

If healthy weight loss is 1 to 2 pounds per week, then it would take most people at least two months to lose 15 pounds when done in a healthy and sustainable way. If you’re looking to reduce your weight and maintain it, it’s always better to do so slowly and safely.

It is also important to note that it may take up to 4 months for some people to lose 15 pounds. Every weight loss plan will work differently, and your current weight, age, gender, and genetics can all impact how quickly you manage to reduce your weight.

Can You Lose 15 Pounds in a Month?

While it could be possible to lose 15 pounds in one month, it is not considered healthy. Rapid weight loss, like trying to lose 15 pounds in a month, can have serious side effects. Unhealthy weight loss can lead to:

  • Headaches
  • Irritability
  • Fatigue
  • Dizziness
  • Constipation
  • Menstrual irregularities
  • Muscle mass loss
  • Hair loss
  • Nutrient deficiencies
  • Electrolyte imbalances
  • Drop in energy levels


What is the best way to lose 15 pounds?

To lose 15 pounds, you should eat fewer calories than you burn to encourage a caloric deficit, exercise more, drink more water, and make healthier choices when it comes to food.

Is 15lbs of weight loss noticeable?

Yes, losing 15 pounds will be noticeable. You will probably notice significant changes in your body, and so will others.

How many calories can I eat a day to lose 15 pounds in a month?

To determine exactly how many calories you need, you will need to know your basal metabolic rate. With this figure, you can work out the kind of deficit you would need to lose 15 pounds in a month. Be aware that losing this amount of weight this quickly is not recommended and would require a dangerous caloric deficit.

A Word From Our MD

While you might have some ambitious weight loss goals, trying to lose 15 pounds in a month is not recommended. The healthy amount of weight you should be losing each month is between 1 and 2 pounds. If you plan to lose 15 pounds, it is better to aim to do it within 2 to 4 months.

Losing weight should be done slowly, and you are likely to have more success with maintaining the weight loss if you make gradual lifestyle changes.

This means increasing the amount you exercise, making healthier choices when it comes to food, like opting for lean protein, whole grain bread, and less processed foods, and drinking more water daily. 

Unhealthy and rapid weight loss can have detrimental effects on your health.


While you may want to lose 15 pounds in a month, it is an unhealthy amount of weight to lose so quickly. If you would like to lose weight, do so slowly and in a sustainable way. Unsustainable weight loss can have negative side effects and is also likely to cause you to gain the weight back anyway.

Written by
Anahit Harutyunyan, MD

Anahit Harutyunyan is an MD in Anaesthesiology and Intensive Care. She also has a second specialty as a Medical specialist in Physiatry. Anahit has work experience in different clinics as ICU Doctor and Medical Doctor in Yerevan and Gyumri Ambulance Stations. She also worked in the therapeutic department during covid and has morning consultations in Nor Med private clinic.

How to Lose 15 Pounds in a Month Top 10 Science-Based Tips

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