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Categories: Fitness

How To Lose 15 Pounds In A Month Without Exercise

Did you know that, according to Gallup, the average American wishes they weighed around 15 pounds lighter? It’s not a surprise then that so many people want to know how to lose 15 pounds of fat in a short amount of time.

Let me just begin with saying that I haven’t been good with self-control in the past, and my metabolism hasn’t been that fast either.

In fact, I’d get on a diet, lose a few pounds, and as soon I ate a couple of unhealthy snacks or meals (granted it wasn’t always the serving size), I’d gain back half if not all of the pounds I had dropped.

Now I wasn’t overweight, like the average American I felt more like 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 why I couldn’t be like those girls who could eat anything they wanted and still stay 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, and it was a pretty great side benefit!

It Boosted My Metabolism Long Term

I had expected a metabolism boost for a short time, but not for months on end. I could literally stuff myself sick, eat a big dessert, and not see the effects. It was crazy… and liberating since I had always restricted myself from eating a certain amount so I wouldn’t gain weight.

Now take in mind I didn’t always do this (stuff myself sick that is), but when I did end up overeating, it was nice to know that there wasn’t going to be any consequences…except the occasional fear of diabetes (can anyone say Wilford Brimley?)

How Many Calories To Lose 15 Pounds?

But before I share my method, did you know that one pound of body fat equals 3500 calories? Therefore to lose 15 pounds in a month you need to either reduce or burn an extra 52,500 calories within 30 days, which works out to be 1750 calories per day.

I for one wondered how I could burn those extra calories without exercising, and also how I could reduce my calorie-intake that much without going crazy.

Here’s the one month crash diet and method that I used!

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How I Lost 15 Pounds In A Month

Green Tea


Like I’ve written in my post on metabolism boosting drinks, green tea is a great way to increase your metabolism speed and lose weight. It’s easy to prep and drink. But you might be wondering how much you should drink, so here’s how much I took in.

Every day I would drink 6-12 cups of green tea. It fluctuated that much because I didn’t always remember to fill up my cup right after finishing it (or getting it right away once the microwave stopped heating it up).

The National Institutes of Health found that green tea has been shown to “reduce body weight, alleviate metabolic syndrome, and prevent diabetes and cardiovascular diseases” and that these beneficial effects were found when people drank 3-4 (or more) cups per day. (Source)

Now if 6-12 cups sounds like a lot to you, you can just premake a big batch the night before (since cold tea is easier to drink), and drink it all the next day.

Just remember, do not I repeat, DO NOT, add any sweeteners. Just chug it down fast if you aren’t crazy about the bland taste and it’ll be over. Adding anything, no matter how small, may defeat the purpose of its metabolism boosting (and overall healthy) effects.

Quick Note: You can buy green tea at the store or you can save yourself the time and get it here (I found that getting an order with a lot of green tea bags kept me from running out fast since I drank so much in a day. Just remember that you can reuse a tea bag 2-3 times).

Skip Lunch

Now we always seem to hear about how unhealthy it is to skip meals and how skipping can slow down our metabolism…but only if you do it wrong. As I’ve written in my post on 5 Ways to Lose Weight Without Really Trying, lunch is a relatively new invention. In fact, before the Industrial Revolution, breakfast and supper were the only two meals people had in a day.

The key here is knowing how to plan your two meals of the day. You need to be able to eat breakfast late enough (around 10AM), and eat dinner early enough (around 5PM), so you’re not driving yourself crazy staring at that bag of Cheetos.

This tip is actually very similar to intermittent fasting. Most people who intermittent fast stop eating between 12PM to 8PM and have seen great results because of it, so this is why this step works so well! (Click here for The National Institutes of Health research on intermittent fasting and human metabolic health)

Now people will tell you that doing this will cause you to overeat at dinner, and it can be true, which is why it’s good to eat protein/fiber-rich meals. But I found that I still lost the weight even on the nights I did overeat. There was no fluctuation, I was free to eat until I was stuffed (and mind you, this had never been the case before).

Quick Note: Just know that at first it may be uncomfortable, but if you can power through it, you’ll start to see the results fast. However, if you do feel that you can’t get through the day without eating something, eat a small healthy snack like a piece of fruit or nuts (foods high in fiber or protein will make you feel full longer).

Chew Sugar-Free Gum Or Drink Sugar-Free Sodas

If eating small healthy snacks throughout the day isn’t enough to keep the hunger at bay, try also chewing sugar-free gum if you are craving something sweet.

Another idea (and especially great if you hate green tea) is to drink sugar-free sodas if you’re looking for a treat in the afternoon. Because of the gas contained within fizzy drinks, they can make your stomach feel full even if it’s not. (Just make sure to check it really is sugar-free!)

Eat A Small Breakfast

What you eat first thing in the day matters a lot. And every day I ate a small breakfast and it was always the same thing. Oatmeal. And to make it interesting, I always dressed it up differently every week.

One week I might do honey and butter (so so good), honey + cocoa powder + milk mixed in, honey + cinnamon (or pumpkin spice) + milk mixed

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.

Eat Slower

A full stomach is only one factor the body uses to realize that it is full-up. Another factor is the hormones that communicate with the brain. (Source)

A popular theory says that by eating slower you are giving the hormones that communicate with your brain more time to do their thing.

Resultingly, many people report “feeling fuller” by eating slower.

Sure, it may not work for everyone, but it isn’t going to have any negative effects, and will most likely just have positive effects! Even if the popular hormonal theory is incorrect, I’d say there is probably something to be said about the placebo effect in how eating slower makes us feel fuller.

You don’t literally need to start chewing slower, you could just take 1-2 minute breaks while eating your breakfast or dinner. Talk to your loved ones more, or read a book…savor the experience more!

Share Your Desserts

If, like me, you’re the sort of person who craves something sweet after dinner, consider sharing your desserts with loved ones. Not only will they be happy, but you’ll feel better knowing your diet isn’t stopping them from eating tasty food.

Get A Good Night Sleep


Did you know that poor sleep has consistently been linked with weight gain? (Source) It is recommended to get no fewer than 7 hours sleep per night if you want to keep the weight down.

Studies how shown that sleep deprivation leads to increased appetites (Source). Moreover, one study on 16 adults allowed them to only sleep 5 hours per night for 5 nights—they gained on average 1.8 lbs. (Source)

That’s crazy!

So 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.

If you’re the sort of person who sleeps about 5 hours per night, getting more sleep each night (about 8 hours) is a definite shortcut for you to lose 15 lbs in a month without doing any exercise.

Not only will you lose weight, but you’ll feel as great as I did getting a good night sleep every night!

Optional: Go Meatless

This wasn’t something I did, but if you can handle giving up the bacon and sausages at breakfast or dinner, giving up meat can also 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. (Source”)

Other Weightloss Advice:

Talk To A Physician

Now I do want to say that before you start this diet (or any diet for that matter), be sure to talk to your physician first. If you’re struggling with any sort of medical condition, or you’re not sure that this would be good for your body type, then it’s wise to discuss this method with them.

Consider Changing Your Timescale

If it takes you a bit longer to lose 15 lbs than just one month, don’t be disheartened! This method works wonders but may not work equally for everyone.

One person (with added exercise) may lose 15 pounds in a week whereas someone else could lose 15 lbs in 5 weeks or even 6 weeks…the point is: don’t give up!

Everyone’s metabolism and starting weight are different. Those with higher weights will lose weight faster, and those who weigh lighter to start off with will probably lose the pounds slower. And that’s normal and perfectly ok.

The Best Diet Is The One You Actually Keep


As you try this method start thinking ahead to wonder if you can actually carry on this diet once you lose those 15 pounds in a month. Imagine if you gained those 15 pounds back the next month, it’d be awful to see all your efforts go to waste!

There is the old myth that 95% of people who lose weight put it back on again after a few months or years (Source), regardless of being unproven and most likely false, it nonetheless shows the importance of sticking to a diet.

This method might not be the ideal one for you as it was for me, you might prefer the 5:2 diet or the Atkins diet in the end, but make sure to see dieting more as a long-term lifestyle choice in order to truly see consistent results. And feel free to tweak your diet to what feels best for you!

Questions People Ask:

Will I Get Fat If I Sleep After Eating?

There’s a myth going around that says that eating soon before going to sleep is guaranteed weight gain. This is an over-exaggeration.

While eating just before bed can sometimes make it harder to fall asleep because your body is digesting, the ultimate thing that determines weight change is what (and how) much you eat throughout the day as a whole. (Source)

In the evening people tend to eat carelessly—e.g. that tub of ice cream while watching a movie—since they want to relax after a long day. I just watched out for that attitude in myself while doing this method since that is the real root cause of unwanted weight gain at night.

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. (Source)

Here are some Keto tips if you’re aiming to do this. You may want to blend some of the tips from this article with that article.

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 (Source). This is because losing more weight than that may lower your milk-supply too much.

If you’re still looking to shed those pregnancy pounds, 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 (Source). 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 they can on this method. In fact, people who are very overweight tend to lose weight quicker at first than most. This is because they typically have poorer eating habits to begin with and have a faster metabolism.

And That’s It!

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 (or 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.

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