17 Tips a Weight Loss Coach Won’t Tell You for Free (2023)

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    17 Tips a Weight Loss Coach Won’t Tell You for Free (1)Stacey FeintuchUpdated: May 12, 2023

      We asked weight loss coaches to reveal the practical, actionable secrets they share with their clients. Here's how to lose weight, according to the pros.

      Secrets from weight loss coaches

      Losing weight and maintaining it doesn’t have to be a challenge. According to these weight loss coaches and experts, here are some secret tips to help you reach your goals.

      17 Tips a Weight Loss Coach Won’t Tell You for Free (2)fizkes/Shutterstock

      Don’t expect miracles

      Instead of fantasizing about quick weight loss, you want to set realistic weight loss goals and then be prepared to stick with your diet plan for weeks, even months. “I tell clients that it takes four weeks to feel better, six weeks to see some differences, and really a full eight weeks to see a lot of changes and long-term results,” says Phyl London, a Level IV Master Trainer specializing in Pilates and Group Exercise instruction who created Bodiphy®, a program that brings you through Pilates, Barre, strength, and alignment training. That means you need to stay on track even when the scale isn’t budging—because it may start moving the following week!

      17 Tips a Weight Loss Coach Won’t Tell You for Free (3)Uber Images/Shutterstock

      Any diet works, as long as you stick with it

      Low-carb or low-fat? Don’t stress. Research published in JAMA in 2014 found that what diet you choose really doesn’t matter if you want to lose weight. What’s more important is that you actually follow it. Weight-loss differences between popular diets like Atkins, Weight Watchers, Jenny Craig, South Beach, and Nutrisystem—which were all among those included in the study—are minimal. And they have similar levels of effectiveness, researchers found.

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      17 Tips a Weight Loss Coach Won’t Tell You for Free (4)Kiattipong/Shutterstock

      If you bite it, write it

      Before you overhaul your eating habits, try one of our best weight-loss tips: Record everything you drink and eat. Take advantage of apps and websites or use pen and paper. “This is the single most important thing you can do when you’re watching your calories,” says Paige Waehner, a certified personal trainer and author of The About.com Guide to Getting in Shape. “I have so many clients who think they’re eating healthfully, but writing down every bite makes you aware of those extra calories you eat without even realizing it. Just an extra handful of nuts could cost you more than 100 calories.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (5)Rawpixel.com/Shutterstock

      Tell everyone about your campaign

      Don’t keep your weight-loss goals a secret. Improve your chances of weight-loss success by spreading the word to friends and family about your new diet. It will help motivate you and increase your accountability. “Almost no one succeeds without support from the people around them,” says Malia Frey, MA, CPT, CHC, a health coach and personal trainer. “Asking for help is the most important part of your weight-loss program.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (6)Amarita/Shutterstock

      Know your areas of weakness

      “Chocolate and ice cream can be in my house for days and I won’t overeat them,” says London. “But I can’t have tortilla chips, pretzels, or pita chips in the house. Those are the kinds of foods that I’d overeat if I came home tired from a long day at work.” Get rid of your triggers. Then, restock with healthy fare like vegetables, fruits, whole grains, lean meats, and low-fat dairy foods. And make those healthy foods easy to eat by displaying them in a beautiful bowl on the counter or pre-chopping them and storing them in clear containers in the fridge. (That’s just one of the ways you can lose weight without a lick of exercise.)

      17 Tips a Weight Loss Coach Won’t Tell You for Free (7)Pressmaster/Shutterstock

      Don’t go all-out for every dinner

      After a long hard day, most of us tuck into a large meal. However, some studies have found that this practice is linked to weight gain. When researchers had one group of people eat a bigger breakfast and smaller dinner, and another group eat the reverse, it was the big breakfast group that lost more weight, according to PLOS One. And people in the big dinner group actually ended up gaining weight.

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      17 Tips a Weight Loss Coach Won’t Tell You for Free (8)George Dolgikh/Shutterstock

      Eat on red plates

      To avoid overeating, try a scare tactic, courtesy of your dishware. Research in Flavour found that the plates you serve your food on impact your perception of taste and flavor. Charles Spence, author of Gastrophysics The New Science of Eating, found that red plates trigger an avoidance or danger signal that leads us to eat less. (Here are more simple tricks to help you eat less every time.)

      17 Tips a Weight Loss Coach Won’t Tell You for Free (9)Andrey_Popov/Shutterstock

      Don’t follow every trend

      Sometimes what works best is what works best for you. “Don’t assume that breakfast is the most important meal of the day, that you should eat every three hours to curb hunger, or that you shouldn’t eat past 7 p.m.,” says Frey. “These diet guidelines don’t work for everyone.” Instead, she suggests that you create and follow a meal routine that accommodates you and your needs. “Getting proper nutrition is the goal. The schedule by which you meet those needs is up to you.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (10)VGstockstudio/Shutterstock

      Brush your teeth earlier

      Have you ever brushed your teeth and then had a sip of orange juice? The beverage probably tasted sour and not too pleasing to the palate. That can work to your advantage when you’re trying to avoid post-dinner munching. Try brushing your teeth earlier in the evening instead of right before bedtime. “After you brush your teeth, it’s much less likely that you’ll find yourself snacking on empty calories later in the evening,” says Pete McCall, host of the All About Fitness podcast, personal trainer, strength coach, educator, and author.

      17 Tips a Weight Loss Coach Won’t Tell You for Free (11)Twin Sails/Shutterstock

      Buddy up

      The road to weight loss can be bumpy. Make the trip a bit smoother by finding someone you must be accountable to on your journey. “Support from others on a weight-loss journey helps tremendously,” says Deb Gehringer, a CrossFit coach at Guerilla Fitness in Paramus, New Jersey. “You can share ideas, recipes, celebrate together, and complain together too.” Just be sure to choose the right buddy for your journey. “We all have friends who are health saboteurs,” says Dara Godfrey, a registered dietitian who works in private practice in New York City. “Try to always avoid dining experiences with them. Or, make sure to stand up for yourself when ordering something healthy.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (12)Nils Z/Shutterstock

      Fill up on water

      Consider buying a reusable water bottle that’s at least 20 fluid ounces. “That way you know exactly how much water it holds and you can refill it as many times as your body requires,” says registered dietitian Alix Turoff, a certified personal trainer. And water doesn’t have to be boring. “Jazz it up by adding fresh lemon, cucumber, mint, or any other fruit or veggie. Not only does it make the water taste more interesting, but when you take the time to do something ‘special,’ you’re more likely to drink the water.”

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      17 Tips a Weight Loss Coach Won’t Tell You for Free (13)Africa Studio/Shutterstock

      It’s OK to let loose sometimes if you prepare

      “In a perfect world, you’d be able to plan each meal to ensure that you stay on track,” says Allison Tibbs, a San Francisco-based personal trainer and healthy lifestyle coach. “However, life happens.” She explains that if you know that you’re going out for apps and drinks tomorrow night, make sure that your breakfast, snacks, and lunches for that day and the day after are extra healthy. “This way, you won’t have to worry too much about your evening festivities,” she adds. “If you’re doing your best to eat on track most of the time, one night out won’t sabotage your hard work.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (14)Ekaterina_Minaeva/Shutterstock

      It pays to become a label pro

      Registered dietitian nutritionist Kristin Kirkpatrick, manager of wellness nutrition services at Cleveland Clinic, says that when choosing foods to buy, first review a label’s ingredients and the numbers that are important to you—including fiber, protein, calories, sodium, sugar, and fat content. “Avoid looking at the front of the product,” says Kirkpatrick. “That area contains only smoke-and-mirrors marketing to cajole you into purchasing a product.” If you see words like low fat, natural, healthy, and diet on a product, be wary, she says. “Foods that actually fit all these descriptions, like an apple, don’t need to sell themselves.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (15)veryulissa/Shutterstock

      Cheat meals don’t have to wreck your diet

      If you eat healthfully most of the time, an indulgence here or there doesn’t have to ruin your progress, says Nadia Murdock, fitness expert and coach. If you’re craving a burger, have one without the guilt. “Eat only half the bun and ditch the fatty condiments like mayo and ketchup, which pack on a lot of sugar,” she says. The same rule goes for cocktails, she says. Enjoy some of your favorites while staying on track. “If you love white wine, add seltzer for a white wine spritzer,” Murdock says. “You still can enjoy a glass—with half the calories.”

      17 Tips a Weight Loss Coach Won’t Tell You for Free (16)Timolina/Shutterstock

      Train your eye

      Learn how to eyeball proper portion sizes. First, educate yourself on the right portions for the foods you eat on a regular basis, suggests Waehner. You can use tools such as plates with markings for portions of proteins, fruits, and vegetables. “It’s a lot of work, but try it for a week,” she says. “You’ll be surprised by how much you eat and that you can usually satisfy your hunger with less food.”


      17 Tips a Weight Loss Coach Won’t Tell You for Free (17)ff-photo/Shutterstock

      Snacking isn’t all bad

      Snacking—when done correctly—can actually help you lose weight. You heard that right! “I like to snack on 100-calorie packs of pistachios,” says registered dietitian nutritionist Amy Gorin, owner of Amy Gorin Nutrition in the New York City area. “The shells provide a visual cue of the amount that you’ve eaten, which may help you stop noshing before you have extra servings.” Shelling the nuts also helps slow down your eating. In one preliminary study in Appetite, volunteers eating in-shell pistachios consumed 41 percent fewer calories than people snacking on the shelled version. Next, check out the weight loss tricks that don’t actually work—and what to do instead.


      Originally Published: March 19, 2018

      17 Tips a Weight Loss Coach Won’t Tell You for Free (18)

      Stacey Feintuch

      Stacey Feintuch is a seasoned print and digital writer who has worked at numerous health and parenting websites and magazines. She has a B.A. from George Washington University, and an M.A. from Syracuse University, Newhouse School. Stacey is the mother of two energetic boys and resides with her family in northern New Jersey.

      (Video) How I Boosted my Metabolism and Lost 30 lb


      How to lose 15 pounds in a month for free? ›

      How To Lose 15 Pounds In A Month: Dietary Changes You Need To Get On Board With
      1. Count Your Calories.
      2. Avoid Or Reduce Your Intake Of Simple Carbohydrates.
      3. Consume More Complex Carbohydrates.
      4. Choose Better Beverages.
      5. Drink More Water.
      6. Practice Intuitive Eating.
      7. Eat Nore Fibre-Rich Foods.
      8. Eat More Protein-Rich Foods.

      What is the one trick to lose weight like crazy says celebrity trainer? ›

      The #1 way to lose weight is to eat slower.

      "We're always in a rush and eating so fast, but your stomach is only a certain size. If you overeat, that's how the calories add up. Talk, have a sip of water, take your time, enjoy your meal.

      How to lose 20 pounds guaranteed? ›

      Here are the 10 best ways to quickly and safely drop 20 pounds.
      1. Count calories. ...
      2. Drink more water. ...
      3. Increase your protein intake. ...
      4. Reduce your refined carb consumption. ...
      5. Start lifting weights. ...
      6. Eat more fiber. ...
      7. Follow a sleep schedule. ...
      8. Set reasonable goals and stay accountable.
      Oct 19, 2022

      How to lose weight fast in 2 weeks 15 pounds? ›

      1. Cut Your Daily Caloric Intake.
      2. Eat More Protein.
      3. Sleep More.
      4. Avoid Drinking Your Calories.
      5. Reduce Your Alcohol Consumption.
      6. Drink More Water.
      7. Increase Your Fiber Intake.
      8. Avoid Stress.

      Can I realistically lose 15 pounds in 2 months? ›

      Although everyone's body is different, in general people can expect to lose one to two pounds a week if they are doing so in a sustainable manner. "Over the course of two months or eight weeks, a healthy weight-loss goal is eight to 16 pounds," White said.

      How did Adele lose her weight? ›

      Spoiler: There was no magic diet fad involved. She lost weight over the course of two years by consistently lifting weights and doing circuit training. “My body has been objectified my entire career,” she said in an interview with Oprah Winfrey in 2021.

      How did Melissa McCarthy lose weight? ›

      American actress Melisa McCarthy is also known for her weight loss journey. The two-time Academy Award nominee lost 70 pounds in four months with the right combination of diet and exercise. She attributes this success to lean protein, fruits, and vegetables in her diet and cardio in her daily exercise routine.

      How did Kim Kardashian lose weight? ›

      During an interview with Vogue, Kardashian explained, “It was this or nothing. [In the weeks leading up to the Met Gala], I would wear a sauna suit twice a day, run on the treadmill, completely cut out all sugar and all carbs, and just eat the cleanest veggies and protein. I didn't starve myself, but I was so strict.”

      What's the strongest diet pill? ›

      Top 5 Best Weight Loss Supplements of 2023
      • PhenQ: Best Diet Pill For Fast Weight Loss.
      • PhenGold: Best Supplement For Boosting Metabolism.
      • TrimTone: Best Weight Loss Pill For Appetite Suppression.
      • Phen24: Best Weight Loss Pills For Women.
      • PrimeShred: Best Weight Loss Pills For Men.
      Apr 17, 2023

      How can a 50 year old lose 20 pounds? ›

      The 20 Best Ways to Lose Weight After 50
      1. Learn to enjoy strength training. ...
      2. Team up. ...
      3. Sit less and move more. ...
      4. Bump up your protein intake. ...
      5. Talk to a dietitian. ...
      6. Cook more at home. ...
      7. Eat more produce. ...
      8. Hire a personal trainer.
      Feb 9, 2023

      Will anyone notice if I lose 20 pounds? ›

      How much weight a person needs to lose for it to be noticeable is also subjective as it depends on your frame and starting body mass index, according to Guzman. On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said.

      How do you keep skin tight while losing weight? ›

      Best Natural Remedies to Minimize Excess Skin
      1. Strength and Resistance Training. ...
      2. Take Hydrolyzed Collagen. ...
      3. Stay Hydrated and Eat Certain Nutrients. ...
      4. Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
      5. The Bottom Line. ...
      6. Body Contouring.
      Oct 11, 2019

      What are the 5 foods that burn belly fat? ›

      7 Foods that Burn Belly Fat
      • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
      • Swap your beef for salmon. ...
      • Yogurt. ...
      • Red bell peppers. ...
      • Broccoli. ...
      • Edamame. ...
      • Diluted vinegar.

      What drinks help lose belly fat? ›

      • Mar 29, 2023. Detox drinks and juices to lose belly fat. ...
      • Beetroot juice. Whole beets are low in calories and high in fibre, which can support regularity, slow stomach emptying, and prolong satiety to support weight management. ...
      • Carrot juice. ...
      • Celery juice. ...
      • Cinnamon water. ...
      • Fennel water. ...
      • Ginger water. ...
      • Green vegetable juice.
      Mar 29, 2023

      Does apple cider burn fat? ›

      Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

      What is a realistic timeline to lose 15 pounds? ›

      How long does it *really* take to lose 15 pounds? “The safest and most sustainable timeline to lose about 15 pounds would be about two to four months,” says Jonathan Valdez, RDN, towner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics.

      What is the military diet? ›

      The Military Diet is a short-term, calorie-controlled meal plan that claims to help you lose 10 pounds in one week. The diet involves eating a set calorie-restricted menu for three days, followed by four days off the diet, in which you're advised to eat in moderation or follow a less restrictive, low-calorie meal plan.

      Has anyone ever lost 30 pounds in 2 months? ›

      The only way that an obese person could lose 30 pounds in 2 months is if they are consistently losing fat and water weight through a healthy calorie deficit eating plan and exercise. And even then most of the 30 pounds lost is from the water trapped in their organs and bodies.

      Can I safely lose 50 pounds in 2 months? ›

      As mentioned earlier, CDC recommends a healthy weight loss of 1-2 pounds a week for the best results (15). People who lose weight at this rate are more successful than others at keeping it off. Losing 50 lb in two months is almost three times the recommended weight loss per week.

      How much weight can you lose by walking in 2 months? ›

      Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute. This roughly translates to about 7 kg in two months. Considering you weigh about 70 kg, walking for about 30 minutes, you could burn nearly 300 calories in an hour.

      How much does Kim Kardashian weight? ›

      Her weight also went from 124.2 down to 114.7 pounds from May 2021 to August 2022.

      How much does Beyonce weigh? ›

      Well, you can stop wondering because Beyonce's height is 5'7”(170cm) and Beyonce's weight is 123 pounds (56kg). She keeps this weight by maintaining a healthy lifestyle filled with exercise and a balanced diet.

      Are there any weight loss pills that actually work? ›

      Having a choice of options is important for finding one that works for you and your lifestyle. Based on data reported in clinical studies, Qsymia is likely the most effective prescription weight loss pill. It tends to lead to the largest amount of weight loss in the highest percentage of people.

      How did Trisha Yearwood lose weight? ›

      In April 2013, Trisha revealed she lost 30 pounds and shared some of her diet secrets. “I designed my own plan that's low-fat, low-sugar 90 percent of the time,” the "Walkaway Joe" singer told People at the time. The other 10 percent of the time, Trisha ate her favorite foods.

      How did Jennifer Hudson lose weight? ›

      Jennifer Hudson gave up her old eating habits as part of a new plan devised by Weight Watchers. She now cooks her own meals and avoids overeating. Portion control has been her best friend, and that has helped her successfully lose weight. Initially, she gave up on all junk food, staying away from anything unhealthy.

      How did Oprah lose her weight? ›

      Oprah Winfrey weight loss have been inspiration for women across the world, especially for her impressive weight loss Rather than promoting fad diets or diet pills, she followed healthy and conscious eating along with a workout routine that helped her burn a lot of calories and maximized toning.

      How did Kim lose 16 pounds in 2 weeks? ›

      Revealing how she managed to drop such a substantial amount of weight in a short space of time, Kim explained: “I would wear a sauna suit twice a day, run on the treadmill, completely cut out all sugar and all carbs, and just eat the cleanest veggies and protein. “I didn't starve myself, but I was so strict.”

      What is the secret mineral for weight loss? ›

      The mineral selenium has many health benefits and is essential for healthy thyroid function. Among other things, your thyroid helps regulate your weight. Studies suggest that taking a selenium supplement or getting more of the mineral from your diet might promote fat loss.

      How fast did Kim lose 10 pounds? ›

      Kim Kardashian's self-confessed weight loss plan sounds a bit extreme. The star recently lost 10 pounds in 10 days and tweeted a photo of herself looking glam on a yacht. "I went gluten-, dairy- and sugar-free," Kim says.

      What vitamin can help with weight loss? ›

      Vitamin B, D, iron, and magnesium are 4 popular supplements for weight loss.

      What pills make you lose weight drastically? ›

      Six weight-loss drugs have been approved by the U.S. Food and Drug Administration (FDA) for long-term use:
      • Bupropion-naltrexone (Contrave)
      • Liraglutide (Saxenda)
      • Orlistat (Xenical, Alli)
      • Phentermine-topiramate (Qsymia)
      • Semaglutide (Wegovy)
      • Setmelanotide (Imcivree)
      Oct 29, 2022

      What is the number one drug for weight loss? ›

      The medication semaglutide (Wegovy) received FDA approval for treatment of obesity in 2021. More common prescription weight loss drugs which have been in use longer include liraglutide (Saxenda), naltrexone-bupropion (Contrave), orlistat (Alli, Xenical), and phentermine-topiramate (Qsymia ).

      What is a realistic timeframe to lose 50 pounds? ›

      Losing 50 Pounds Is Doable

      You can expect it to take around six months, more or less, depending on your metabolism, diet plans, and exercise regime. As long as you watch what you eat, track your calories, and continue to work out regularly, then you'll lose that weight.

      Will my feet get smaller if I lose 100 pounds? ›

      Do feet get smaller when you lose weight? In most cases, yes. While it may not be noticeable for everyone, weight loss does tend to result in smaller feet, says Lauren Wurster, DPM, a spokesperson for the American Podiatric Medical Association and a foot and ankle surgery specialist at Foot & Ankle Clinics of Arizona.

      How long does it take to lose 30 pounds for a woman? ›

      Health professionals recommend losing 1-2 pounds weekly (21). Therefore, the perfect answer to how long does it take to lose 30 pounds safely is a minimum of 15 weeks to about 30 weeks.

      How many pounds does it take to go down a pant size? ›

      How much weight do i need to lose to drop pants size? On average, every 10 lbs of weight a person loses will equate to 1 pant size smaller. So, for example, if someone lost 25 pounds, they would likely drop 2 and a half sizes in pants.

      Can eating too little stop weight loss? ›

      Too few calories can hamper your metabolism, sabotaging any goal to lose weight. Although some combinations of macronutrients or types of foods may affect weight loss synergistically, when it comes to dropping pounds, there's no denying that calories matter.

      How much weight do you have to lose to drop a dress size? ›

      You can drop a dress size (anywhere from 10 to 15 pounds, or about an inch or two from your bust and hips) and be special-occasion slim in only six weeks.

      What vitamin deficiency causes sagging skin? ›

      How vitamin D deficiency leads to accelerated skin aging isn't fully understood. However, some experts suspect it has something to do with vitamin D's protective and antioxidant properties on the skin.

      How do you get rid of saggy skin after weight loss? ›

      How to Tighten Loose Skin After Weight Loss
      1. Using Resistance Training. Some natural remedies can tighten loose skin after weight loss. ...
      2. Using Nutrition and Hydration. ...
      3. Taking Collagen. ...
      4. Use of Firming Creams. ...
      5. Body Contouring Surgery.

      Does loose skin after weight loss go away? ›

      Loose skin after weight loss is not permanent and will disappear over time. After a month or two, you should no longer see excess skin hanging from your body. If you are still having problems with excess skin, then you should see a doctor.

      What 3 foods burn the most fat? ›

      Here are 11 healthy foods that help you burn fat.
      1. Fatty Fish. Fatty fish is delicious and incredibly good for you. ...
      2. MCT Oil. Medium-chain triglycerides (MCT) oil is made by extracting MCTs from palm oil. ...
      3. Coffee. ...
      4. Eggs. ...
      5. Green Tea. ...
      6. Whey Protein. ...
      7. Apple Cider Vinegar. ...
      8. Chili Peppers.

      What can I drink before bed to lose belly fat? ›

      Let's have a look:
      • Cinnamon Tea. Drinking cinnamon in the form of tea during bedtime can give your metabolism a good boost. ...
      • Fenugreek Water. Another of the best fat-burning drinks is Fenugreek water. ...
      • Fat Cutter Chai. ...
      • Chamomile Tea. ...
      • Turmeric Ginger Tea. ...
      • Ginger Tea. ...
      • Green Tea.

      What burns fat while you sleep? ›

      6 Ways to Lose Weight While You Sleep
      • Lift weights at night. ...
      • Drink a casein protein shake. ...
      • Take a cold shower. ...
      • Drink green tea. ...
      • Sleep in a colder room. ...
      • Explore intermittent fasting.
      Oct 27, 2021

      What should I drink before bed to lose weight? ›

      You can drink ginger tea, cinnamon tea, fenugreek water, chamomile tea, or turmeric milk before bed. These drinks can help improve your digestion, suppress your appetite, speed up your metabolism and aid in losing weight.

      Can you lose 15 lbs in 1 month? ›

      “With very aggressive diets, you are only causing caloric restriction and very soon your body will fight back to reclaim that weight loss.” So while it is possible, losing 15 pounds in one month is not recommended.

      What is the fastest way to lose 15 pounds in a month? ›

      This means to lose 15 pounds in a month; you would need to have a calorie deficit of 52, 500 calories in one month. That comes to about a 13, 125 calorie deficit per week. That means you will need to decrease your calories by 1,875 calories per day.

      Can I lose 15 lbs in 30 days? ›

      The truth of the matter is that one may be able to shed 15 pounds in 30 days. That being said, just because it is possible does not mean it is healthy, sustainable, or that the weight loss is fat. Experts advocate for weight watchers to strive to lose between one to two pounds weekly (15).

      Can you lose 15 pounds in a month fasting? ›

      People who do alternate-day fasting usually lose about 10 to 30 pounds over a three-to-six-month period, says Varady. When they do time-restricted fasting, they tend to drop about 10 to 15 pounds.

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

      Here is the math: 1 pound of fat = 3500 calories 3500 calories x 15 pounds = 52,500 calories (total caloric deficit to lose 15 pounds) 52,500 / 30 days = 1750 calorie deficit per day.

      How long does it take to lose 20 pounds? ›

      Many healthy weight-loss guidelines say you should aim to lose one or two pounds per week (whether you have five or 50 pounds to lose), that means it could take anywhere from 10 to 20 weeks to lose 20 pounds.

      Can you tell if you lost 15 pounds? ›

      On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said. You can start seeing differences in yourself as early as two weeks with rapid weight loss.

      How to lose 15 20 pounds in 2 weeks? ›

      Below are the strategies for losing 20 pounds in 2 weeks:
      1. Make A Commitment. ...
      2. Cut Your Caloric Intake. ...
      3. Up Your Protein Intake. ...
      4. Eat More Fibre. ...
      5. Plenty Of Sleep. ...
      6. Avoid Refined Carbs. ...
      7. Increase The Intensity Of Your Workouts. ...
      8. Drink More Water.

      How much weight can I lose in 3 weeks intermittent fasting? ›

      According to a 2014 review, intermittent fasting reduced body weight by 3–8% over a period of 3–24 weeks (22). When examining the rate of weight loss, intermittent fasting may produce weight loss at a rate of approximately 0.55 to 1.65 pounds (0.25–0.75 kg) per week (23).

      How to lose 30 40 pounds in 2 months? ›

      How To Lose 40 Pounds In 2 Months: The Best Plan To Help You Chase Away Those Extra Pounds
      1. Visualize It As A Long-Term Plan.
      2. Make A Commitment.
      3. Decrease Your Daily Energy Intake.
      4. Add More Protein To Your Diet.
      5. Up Your Fiber Intake.
      6. Sleep More.
      7. Avoid Overly-Processed Foods And Refined Carbs.

      How to realistically lose 30 pounds in 2 months? ›

      How To Lose 30 Pounds In 2 Months: Taking A Multi-Pronged Approach To Weight Loss
      1. Decrease Your Calorie Intake.
      2. Consume More Protein.
      3. Consume Metabolism Boosting Foods.
      4. Drink More Water.
      5. Avoid Processed Foods And Refined Carbs.
      6. Empty Your Pantry And Home Of Unhealthy Foods/Drinks.
      7. Try Intermittent Fasting.

      How to lose 30 50 pounds in 3 months? ›

      Losing 50 Pounds In 3 Months: Is It Possible?
      1. Cutting Calories. Calculating Your BMR.
      2. Working Out.
      3. Building Muscles.
      4. Choosing The Right Weight Loss Diet.
      5. Reducing Your Alcohol Intake.
      6. Drinking A Lot Of Water.
      7. Increasing Your Fiber Intake.
      8. Not Skipping Meals.

      Does coffee break a fast? ›

      The bottom line. You can drink moderate amounts of black coffee during fasting periods, as it contains very few calories and is unlikely to break your fast. In fact, coffee may enhance the benefits of intermittent fasting, which include reduced inflammation and improved brain function.

      How long will it take to lose 20 lbs with intermittent fasting? ›

      Weight loss studies surrounding intermittent fasting have typically investigated the 5:2 diet or alternate-day fasting interventions lasting three to six months. The research revealed that it takes four to six months to lose 20 pounds with no change in diet.

      What can you drink while fasting? ›

      Technically speaking, eating or drinking any calories breaks a fast. That means it's generally considered OK to drink black, unsweetened coffee or tea, as well as water.


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