How can I lose 15lbs?

A more practical time table would be 6 weeks to lose the 15 lbs HEALTHILY You can lose about 2 lbs per week if you diet healthily and more if you exercise right.

To find out how many calories you should cut out daily do the math…

YOUR VITALS A. Your weight in pounds. B. Multiply A by 11 to get your basic calorie needs. (how much your body burns just by exsisting) C. Multiply B by 1.6 to estimate your resting metabolic rate. (rate of calorie burn when you factor in daily activities) _

YOUR EXERCISE D - Aerobic training Multiply the number of minutes per week that you run, cycle, or play sports by 8 _

E. Strength training If you’re doing a total body exercise plan, add 600 to your answer from D. If you’re doing three sets, add 840 to your answer from D. (if you aren’t planning on strength training 0)

F Divide that by 7. _

YOUR CALORIE NEEDS G. Add C and F to get your Daily calorie needs H. If you’re happy with your weight, stop here. Otherwise, subtract 500 from G This is your estimated daily calorie budget if you want to lose 1 pound per week. Subtract 1,000 to lose 2 pounds per week. Anything more and you’ll lose more muscle than fat.

I also suggest the book The Abs Diet for Women. You can buy it at walmart or WalMart.com for about 13 bucks.

More about the Abs Diet for Women…

It contains 789 Best on -the-go food choices, the complete supermarket survival guide, 60 six-minute meals for a six-pack along with other tips on diet and exercise.

Here is a little snippet of it:

This at-a-glance guide summarizes the principles of the Abs Diet: The 6-week plan to flatten your stomach and keep you lean for life.

Number of meals - Six a day, spaced relatively evenly throughout the day. Eat snacks 2 hours before large meals.

The ABS DIET POWER 12 - Base most of your meals on these 12 groups of foods. Every meal should have at least two foods from the list.

Almonds and other nuts Beans and Legumes Spinach and other green vegetables

Dairy (fat-free or low-fat milk, yogurt, cheese) Instant oatmeal (unsweetened, unflavored) Eggs Turkey and other lean meats

Peanut butter Olive oil Whole-grain breads and cereals Extra-protein (whey) powder Rasberries and other berries

(notice every first letter spells out ABS DIET POWER)

Portion size- While many diets center around controlling portion size, the Abs Diet is designed to be self-controlling. The High-fiber, high-protein foods you’ll encounter in this book will fill you up and keep you feeling full for hours. Your body will tell you when it’s time to eat - and when it’s time to stop.

Secret weapons - Each of the ABS DIET POWER 12 has been chosen in part of its stealthy, healthy secret weapons - the nutrients that will help power up your natural fat burners, protect you from illness and injury, and keep you lean and fit for life!

Nutritional ingredients to emphasize - Protein, monosaturated and polyunsaturated fats, fiber, calcium.

Nutritional ingredients to limit - Refined carbohydrates ( or carbs with high glycemic index), saturated fats, trans fats, high-fructose corn syrup.

Alcohol- limit yourself to 2 or 3 drinks per week, to maximize the benefits of the Abs Diet plan.

Ultimate Powerfood - Smoothies. The combination of the calcium and protein in milk, yogurt, and whey powder, combined with the fiber in oatmeal and fruit, makes them one of the more filling and easy options.

Cheating Exercise Program - One meal a week, eat anything you want. Optional for the first 2 weeks. Weeks 3 through 6 incorporate a 20-minute, full-body workout 3 days a week. Emphasis is on strength training, brisk walking, and some abdominal work.

At-Home workout - Gym workouts and at-home workouts are both detailed to excuse-proof your fitness plan.

Abdominal workout - At the beginning of two of your strength training workouts. One exercise for each of the five different parts of your abs.

Hope this helps!