If your BMI comes in at 25 or less, you’re already a healthy weight, which means you probably don’t need to lose 15 pounds. If you still want to, know it will be much harder for you to drop 15 pounds in a month than it is for people who are overweight or obese.
You’ll need to eliminate 3,500 calories to lose 1 pound of weight, so dropping 15 pounds requires a huge 52,500-calorie deficit. This amounts to a deficit of about 1, 750 calories per day, every day, for 30 days.
Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.