How To Lose 15 Pounds: Fifteen Pound Weight Loss In 3 months

You want to lose 15 pounds? You’re in the right place.

And if your goal is 5 lbs. lost per a month, on a budget and without a pill?

Yes, it is possible.

Let’s read on as I show you how to reduce your calories through exercise and dietetic moves.

The bottom line is that this article provides you with tips and tricks that will help you get rid of those pesky pounds, so read on!

Maybe you need to get into your wedding dress. Maybe it’s a class reunion. Maybe you just want to look and feel better.

In any case, you need to know…

What Is The Best Way To Lose 15 Pounds In 3 Months?

There are two ways to lose 15 pounds, which involve diet (eating), energy expenditure (exercise + non-exercise activity)

The reason you want to lose 15 pounds may be different, but the weight loss process is the same. We’ll get to that shortly.

First things first.

You need to know how the whole process of burning fat actually works in order for you to set up a plan that will work best for your body and your lifestyle.

There are two main processes involved in losing weight, which involve energy intake (eating), and energy expenditure (exercise + non-exercise activity).

If you want to burn fat, first and foremost it is important that you burn more calories than what you are taking in.

The amount of calories your burn depends on several factors such as your weight, age, gender etc.

It’s not so easy to burn a lot of energy without exercising but there are some tricks you can use. We’ll get into those below.

Losing 15 pounds in 3 months means you just need to average a loss of one pound of bodyfat per week.

Remember, we don’t want to lose water weight- we want to lose body fat.

Woman lost 15 pounds
The best part is losing 15 pounds will make a dramatically beneficial shift in your body- and… can be done without much interference in your day-to-day life.

You also need to know that losing one pound per week is perfectly safe, and is actually below the often-suggested two pound per week weight loss.

The best part is losing 15 pounds will make a dramatically beneficial shift in your body- and… can be done without much interference in your day-to-day life.

In other words, you can make losing a pound per week will seem effortless, even though you’re going to put in some effort.

There are two ways to tackle weight loss:

(i) Slow and steady weight loss, and (ii) losing weight fast, and then maintaining.

Both are viable options.

The route you choose should align with your personality (in other words, you should choose the plan that fits effortlessly into how you already operate).

Weight loss goals: whether you’re trying to lose weight steadily over the course of 15 weeks (one pound of weight loss per week), or prefer to lose the weight quicker, the principles of weight loss are the same.

Weight loss comes down to creating a caloric deficit; calories in versus calories out.

The Formula for 15 Pounds (CICO)

Weight Loss Formula Chart- Calories In Vs. Calories Out CICO
Creating a calorie deficit is essential for healthy weight loss and maintenance over time because it helps us maintain lean body mass while shedding excess body fat.


  • Calories in = the total amount of calories you’re taking in through food and drink.
  • Calories out = the total amount of calories your body burns through exercise, non-exercise activity, and your metabolic rate (the calories your body burns for energy to just live; your heart beat, thinking, breathing, chewing, talking, feeding the dog, etc…)

The combination of both determines your caloric deficit.

To lose weight slow and steady, you just need to lightly step on the gas pedal of each side of the equation daily.

Let’s get started…

Steady Weight Loss Weekly By Creating Your Caloric Deficit

If you like minimal change to your day-to-day routine, follow this plan to increase weight loss.

Light to moderate exercise + slight alterations to your diet to take in less calories.

You’ll follow plan this daily (or semi-daily), which will add up to your 15 pound weight loss at the end of 3 months.

Weight Loss Basics: The 3 Foundations of Fat Loss

Cardio- The Second Foundation of Fat Loss

Diet: The Third Foundation of Fat Loss

Losing 15 Pounds As Fast As Possible- And Then Maintain

If you’re fired up and ready to go – and/or – you like the feeling of EFFORT, this plan is for you.

The BEST 7.5 Minute Fat-Burning Workout You’ll Ever Use. Really.

Down and Dirty High-Intensity Cardio Secrets

The Bodyweight Workout That Turns You Into a Fat Burning Furnace

Diet: The Third Foundation of Fat Loss

Fat Loss Q&A

We’ve has quite a few questions come in since this article went up, so we’ll tackle those below.

What Is The Best Type of Exercise?

The best exercises to burn calories to lose 15 pounds in a month to three months.
Don’t worry about being perfect either because nobody is perfect all the time – just do what works best for you and keep trying until something sticks!

When it comes to exercise, the type of workout is not as important as how much energy you burn during your routine.

For example, if you run for 30 minutes vs running on an incline treadmill at the same speed for 45 minutes – which burns more calories?

It is important to remember that in order for your body to burn more energy and lose weight, consistent exercise should be part of your lifestyle.

The majority of people burn a lot fewer calories than they think after exercising and then compensate by eating too much over the next few meals.

I’ve tried to lose weight before, but always give up because it seems like it’s not working. What should I do?

When it comes to weight loss and burning fat, consistency is key.

So, even if your hit a weight loss plateau and your fat burning rate slows down a bit after the initial stages of starting up an exercise routine or diet plan, don’t give up!

It’s only temporary, and as long as you eat healthy and burn more than what you consume, you’ll continue to lose weight.

Would Supplements Help Me Burn Belly Fat?

Supplements can help you burn more fat and lose 15 pounds in 1 months to 3 months.
If you need a little extra boost in the morning or before a workout, these supplements can help give you that energy boost without any jitters. They also have the added benefit of helping suppress appetite so it’s easier to stick with your diet plan.

Burning belly fat is difficult because for many people, the belly is where excess fat tends to accumulate.

Fat burners are supplements that can potentially help burn abdominal fat by speeding up metabolism and converting fats into energy rather than storing them in your body.

There are specific supplements we found to be helpful, but should be used sparingly, and at specific times.

If you’d like to learn about supplements to speed up the fat burning process to enhance weight loss, you’ll want to check out our Dirty Little Book of Dieting Secrets.

You’ll have a complete program + all the extra secrets and supplements we’ve seen great success with clients over the last 20 years.

All for the price of a bottle of wine!

What Is A Good Scale To Track Weight Loss Progress?

Using skin calipers are a better way to monitor weight loss progress than using a scale. You want to lose 15 pounds of fat, not water weight.

Checking your body weight on the scale is not a great way to assess your progress because your body holds water, and this can fluctuate throughout the day.

Using skin calipers are a simple and inexpensive way to monitor progress.

Tracking how many calories you consume is a great way to stay on track.

There are many different apps that you can download for tracking purposes, but the best one we have found is Fat Loss Forever by MyFitnessPal.

Remember, a calorie deficit is the only way to burn fat.

If you burn more calories than what you consume, it is inevitable that you will lose weight and burn body fat.

No fad diets necessary.

How Long Does It Take To Lose 15 Pounds?

Your weight loss journey can take as long as you’d like (some folks like a long-term, slow and steady approach), but we’ve found that complete focus and dedication to losing the weight as fast as possible works best.

It’s just easier to focus for a shorter period of time.

Losing a few pounds quickly can be a great way to ignite your motivation to go for more.

We suggest going all-out, and sticking to your exercise plan and diet strictly for the first week, at least.

If you’re really in a time crunch to lose weight, intermittent fasting is a great tool to use as well.

There are many benefits of weight loss, such as increased energy, better cardiovascular health and even looking younger.

But, the most important reason is feeling good about yourself!

Sometimes we get off track and have a bad meal or a bad day.

Avoiding weight gain can be a lot easier when you unemotionally acknowledge what happened, and then immediately get back to your plan.

I’m Already On A Diet, But What Type Of Exercise Should I Do?

If you’re in otherwise decent shape, and healthy, your workout routine should be a combination of high intensity interval training and weight lifting.

If you’re in a rush to drop pounds, and can handle it, you can add in some form of aerobic exercise, such as biking or hiking for at least 30 minutes on most days so you burn more calories throughout the day – even when not exercising!

All physical activity burns calories to some degree. Even fidgeting has been shown to burn calories!

A low calorie diet can speed fat burning, but keep in mind, your do need to eat more protein rich foods such as lean meats and fish to insure proper recovery from exercise.

Many women are afraid to build muscle, however, this is actually a great way burn fat.

Muscle requires more calories to maintain, so adding in some weight lifting can help burn even more energy throughout the day!

Why Is Sleep Important For Losing Weight?

Getting enough sleep is crucial for losing weight because the body releases important fat burning hormones when you sleep.

Sleep also allows your body to repair itself after intense exercise.

Does Drinking Water Help You Lose Weight?

Drinking plenty of water will help you hydrate and help keep you on task.

Being even slightly dehydrated can wreak havoc on your performance and reduce your metabolism while your body is trying to preserve fluid.

Drinking water also works for fat loss.

In a study in 2003 researchers found that drinking cold water increased metabolic capacity by 30% over 40 minutes.

Can I lose 15 Pounds In A Month?

Is it possible to lose 15 pounds of fat in a month?

Sure, it’s possible.

Will it be difficult? Absolutely.

It’ll take a lot more discipline and drive to lose 15 pounds in 30 days.

It’ll also take a larger calorie deficit, created through diet and exercise.

Just think: if you started 30 days ago and had lost 15 pounds, how would you look? How would you feel?

If your goal is to lose 15 pounds in only a month, I suggest you check out our article on intermittent fasting (which will handle the diet portion) and foods that help suppress your appetite.

You’ll also want to make sure you’re adhering to the diet 100% of the time.

You’ll also want to take a deep dive on those weight training and cardio articles.

Get everything locked in, map out your plan, use your food journal to track your progress, and get to work right now.

That’s it for now. If you have any questions for us, feel free to contact us. Don’t give up – keep going and keep strong! We know you will achieve your goals.


  • Mike Collins CPT- ISSA. Specialist in Performance Nutrition. Expert Fat Loss Consultant. Founder of MCNewsletters- Weight loss for Women, and co author of the Black Book of Secrets, Dirty Little Book of Dieting, and Man on a Mission. Has held the World Championship Title of Fitness Professional for 23 years. Got hooked on turning ordinary bodies into extraordinary bodies in the gym at night, while working his way through school. Now he observes the nuance and distinctions that generate success and slings insight straight to you from his laptop while eating pizza in Brooklyn or fish tacos in Sausalito. Easily Bribed w/ Tickets: U2. Baseball. Football. Basketball. Tennis. ✈ NYC ✈ Nor Cal ✈