How to Reduce Weight in 15 Days

Losing excess weight does not only make you feel and look better, it also lowers your risk of heart disease, diabetes, stroke and certain cancers. Reducing your weight requires a combination of regular exercise and healthy eating habits. For weight loss in 15 days, there are small adjustments you can make to the foods you eat and exercises you do -- these changes will maximize your metabolism, resulting in speedy weight reduction.

Things You'll Need

• Scale

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Instructions

• 1

  Adjust your diet by reducing your calorie intake and eating smaller, frequent portions. Consume 500 to 1,000 calories less than you normally do, for approximately 1 to 2 lbs. of weight loss per week. Eat every three hours to reduce cravings and keep your metabolism activated. Replace simple "fast digesting" carbohydrates with complex "slow digesting" carbohydrates such as brown rice and whole wheat breads which fill you up and keep you satiated longer. Eat lean proteins such as turkey, fish and chicken and eat unsaturated fats like olive oil and raw nuts.

• 2

  Perform interval training three days of the week. Do two to five minutes of cardio at moderate intensity before switching to two to five minutes at high intensity. Move back and forth between intensities, building up to 30 minutes a day. Interval training burns more calories than regular long cardiovascular exercise sessions.

• 3

  Lift weights to increase your metabolism. Weightlifting builds muscle and the more muscles you have, the more calories and fat you burn. Exercise all muscles of the body and allow one day of rest after each day you workout.

• 4

  Drink water for hydration and to make you feel full and promote digestive health. Drink before and after eating your meals to avoid digestive problems. Avoid alcohol which drains energy and has empty calories.

• 5

  Drink two to four cups of green tea daily to increase fat burn. According to the "Women's Health Magazine" website, ECGC is a plant extract in green tea, and it promotes fat burn.

• 6

  Get eight hours of sleep every night. When you sleep your body restores itself and replenishes you with new energy for your next workout.