Someone who is notably overweight can lose 15 pounds in one month, or almost 4 pounds a week. However, that type of rapid weight loss is difficult to achieve, and you’re likely to regain the pounds quickly after you return to more normal eating habits.
You’ll have better success if you lose 15 pounds over two, or even three, months. But if you’re determined to give it a try, your first step is to calculate your daily goals to see if you can reduce calories enough to make it a reality.
Long-term weight loss requires making healthier food choices on the regular. But if you’re looking to lose weight and need some menu ideas, we’ve taken out the guesswork for you with this 1,200-calorie meal plan.
While 1,200 may be the right number for some, it can be super restrictive for others, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. Try basing your meals and snacks off this plan and double up on veggies at any opportunity — more fruit at snack time works too!
You can also add an extra ounce or two of protein at all meals if you find yourself feeling hungry. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal (and snack) at a time!