Not sure how to lose 15 pounds in one month? This post will show you an easy method that works without exercise!

One thing I always noticed when going on diets is that restriction never works, not in the long term at least. Counting calories is also something that becomes a hassle after a while.

Before starting this method, I wasn’t large by any means, but I also wasn’t super skinny either. Like the average person, I had around 10-15 pounds to lose, mainly from the mid-section and lower body. I just wanted to feel a bit healthier and more in shape. I also wanted to know exactly how to lose 15 pounds in one month (and if it was possible).


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According to Gallup, the average American also wishes they were around 15-20 pounds lighter.

That’s why in January of this year, after heaps of festive foods and drink had taken its toll on my body, I decided to try one of those infamous detox, cleansing routines. I wasn’t sure what kind of results to expect, but I definitely didn’t expect the results I got!

This super simple routine only consists of two things; and bonus – doesn’t require you to do exercise (although it’s always recommended to get at least 30 minutes of exercise in a day, if not for the body, but for the mind). With this 30-day plan, however, you don’t need to exercise to start seeing results.

How Many Calories do I Need to Burn to Lose 15 Pounds in One Month?

1lb of body fat roughly equates to an excess 3500 calories. This means in order to lose 15 pounds in one month, you would either need to reduce or burn an extra 52,500 calories within that 30 day period i.e. 1750 calories a day.

The way I did it (as detailed below) meant that I relied on both burning extra calories and slightly reduce my intake too. Okay, so I can’t guarantee you’re going to experience the same results I did, but I thought I’d share it with you seen as some women who trialled it in a Facebook group, also saw some pretty amazing results!

How to Lose 15 Pounds in One Month

N.B I am also not a medical specialist, so please consult with your doctor first before changing your diet or making switches.

Secret #1 Drink Green Tea. Lots of It.

It probably comes as no surprise that green tea is extremely healthy for you, but did you know that green tea is a also a thermogenic herb? Thermogenic foods are effectively foods that increase the number of calories burnt, even whilst the body is at rest.

Due to its super high cachetin and polyphenol levels, it naturally promotes weight loss, fat burning and boosts the metabolism too. Triple win.

Is there any Science to back this up? reported a small study that showed that the cachetins and caffeine in green tea promoted a metabolic boost. Another report by the National Institute of Health and WebMD suggested that drinking green tea ‘increases the process of thermogenesis in healthy adults, thereby promoting weight loss’.

How much Green Tea did I drink during the 30 days?

I drank 6-10 cups of green tea per day. I know it sounds like a lot, but if you think about it, you’re supposed to drink around 11-16 cups of water per day (National Academy of Sciences), so it’s not that much when put into context.

Fun Fact: Adele drank Green Tea as part of the Sirtfood Diet and lost over 7 stone!

I also drank the tea hot, as this is when the caffeine content is slightly higher according to the USDA. Hot green tea provides around 12mg of caffeine , whereas cold green tea only provides around 5mg of caffeine.

Don’t add any sweeteners! It’s a bit of a tricky topic to discuss here as it gets really complicated, but basically, sweeteners aren’t the best for your health and can actually cause weight gain.

If you really don’t like the taste of plain green tea, you can add a small drop of natural, raw honey to your tea. Honey not only provides a sweet kick, but it’s loaded with vitamin C, is a good source of anti-oxidants and can promote a better night’s sleep.

Related: 11 Sleep Inducing Drinks to Sip Before Bedtime for a Good Night’s Sleep

I started adding a small squeeze of honey in the beginning, but eventually got used the to the green tea taste so went back to plain green tea (it’s not so bad when you get used to it!).

Although one thing I would say, different brands of green tea taste different, so experiment and see which one you like best! I personally used this brand and this brand.

This next tip will come in handy during the next step – if you want to feel fuller for longer, you’ll want to up your protein intake! Try adding this flavorless protein collagen powder to your green tea – it has 20g of protein per scoop, and it’s great for your skin!

I saw a big improvement in my skin; it was so glowy and clear. I didn’t wear make-up for the last two weeks at all which is a mega bonus. I added the recommended scoop to one of my green teas per day.

Secret #2 Skip Lunch and Try Intermittent Fasting

Lunch is actually a relatively new habit for us humans and was originally introduced in the 1600-1700’s as a way to re-fuel after strenuous activity during the morning. According to the History Magazine, the ‘luncheon’ (from where we get lunch) was almost exclusively eaten by upper class women until the early 19th century, and only consisted of small nibbles and bites. The whole ‘have a big lunch’ thing is incredibly new, and with our sedentary lifestyles, most of us probably don’t fall into that ‘strenuous exertion’ category.

Lunch really is only essential if you’re exerting a ton of energy in the morning.

Instead, I ate a bigger breakfast. Make sure to get a really good balanced breakfast, and watch your macro intakes (e.g. protein, carbohydrates, and fats). Ideally, you’ll want a good dose of protein and healthy fats with a side of healthy, slow release carbs.

Breakfast Ideas Ready in 10 Minutes or Less

Related: 13 Delicious Keto Breakfasts Ready in 10 Mins or Less

11 Super Easy Plant Based Breakfasts Ready in 10 Mins or Less

A vegetable omelette, with a side of two pieces of wholegrain toast, or a wholegrain muffin would qualify for example. Don’t skip the yolks either! That’s where all of the essential vitamins and nutrients like vitamin A and Selenium are contained.

As I mentioned earlier, protein will be your friend here. Protein helps to keep you feeling fuller for longer, and slowly releases energy.

Struggling to get your protein in at breakfast? Add a scoop of this flavorless protein collagen powder to a glass of water or smoothie! I frequently did this and it really doesn’t alter the taste. It’s also from the company that makes Bulletproof Coffee so you know it will be good!

So What Time Should I Eat Breakfast?

This is really up to you, as I know all of our schedules will look vastly different. Our ancestors ate breakfast at around 10am and then ate dinner at around 5pm.

I tried to follow the same, but instead opted to have breakfast at 8am and then have dinner at around 5:30pm.

What Do I Do if I Feel Hungry in Between Meals?

This will probably feel hard in the beginning, but your body will adjust. You can snack in between breakfast and dinner, just make sure it’s on high fiber, high protein foods e.g. nuts, granola etc. Check out the post below for some dietician approved snack ideas.

Related: 11 Dietician Approved Late Night Snacks

Is There any Science to Back-up Intermittent Fasting?

You bet! The health benefits of intermittent fasting go way beyond weight loss too. According to and other scientific research, intermittent fasting has been shown to decrease the levels of LDL (bad) cholesterol in our bodies, increase fat metabolism and improve glucose intolerance.

N.B If you have an illness which requires your blood sugar levels to remain stable or you are a diabetic, for obvious reasons, you shouldn’t do this.

For dinner, you can then eat a good, hearty meal. Again, make sure to stock up on protein, fats, fiber and slow-release carbohdrates.

The Benefits to Using this Method?

1) It Will Boost Your Metabolism

2) It Will Kickstart Fat Burning

3) It Will Help Kick your Caffeine Addiction

4) It May Even Boost Your Immune System

Weight Loss FAQ – How I lost 15 Pounds in One Month

Which Green Tea should I buy?

I personally used this green tea and this brand too. I switched to the green tea Jasmine bags half way through because my local store ran out of the other brand. I don’t think it affected my results. I also bought in bulk because it’s so much cheaper that way.

Should I drink Matcha or normal green tea?

Good question! So, matcha green tea is reportedly the healthier and ‘best’ version of green tea you can get. It’s estimated that matcha green tea contains 137 times more of the antioxidants found in normal green tea, which have been found to help reduce cell damage as well as boost metabolism.

A lot of Japanese temples provide matcha green tea as a welcome drink to visitors, and it does taste remarkably different (in a good way!).

I tried the initial 30 days with just regular green tea, and saw great results with weight loss, but if you’re looking for other health benefits i.e. clear skin, enhanced fat burning, a boosted immune system, I would definitely try matcha green tea powder!

It incorporates the full leaf into the drink rather than just steeping the leaves in boiling water, hence why it’s more potent. I’ve since switched to matcha green tea powder and honestly, I don’t think I’ll go back to regular green tea bags. It tastes a lot richer and is very aromatic.

You can also make a lot of other drinks with matcha green tea like green tea lattes etc. As far as weight loss, I’ve stayed the same since switching to Matcha, but then I’m not actively trying to lose the weight now seen as I lost those 15 pounds.

I’m glad that I haven’t seen an increase since then (and it’s been 5 months since I did the original detox!), so this green tea thing definitely works!

Related: 5 Delicious & Super Easy Morning Matcha Drink Recipes

Will I definitely lose 15 pounds in one month?

Unfortunately, I can’t guarantee that, but many people who have tried this method have seen at least some weight loss.

Some have even lost more than me e.g. 25 pounds in a month! Insane! If you have more weight to lose, then you could see even better results.

Please don’t be disheartened if you don’t see the exact results you were hoping for – it’s natural for our bodies to react in different ways!

Is it safe to do this whilst breastfeeding or pregnant?

I’ve done some research on this, and based on the medical evidence, I would steer clear of any dieting or massive weight loss during these times. It’s recommended women lose no more than 6 pounds a month when either pregnant or breastfeeding so as not to affect either the baby or milk supply.

I know some women do follow certain diets, but there’s simply not enough evidence to show if this is 100% safe for women in these circumstances. You’re welcome to try it once your baby is older though!

I’m Obese. Can I follow this method?

Absolutely! The more weight you have to lose, the greater the results will be following this method.

Will I put on weight if I eat late at night?

So, I caught up with a dietician on this one, and this is actually a myth. Eating late at night does not cause serious weight gain. Whilst the metabolism does slow slightly at night, it doesn’t stop completely, meaning your late night meal won’t ‘instantly turn to fat’.

Can I lose 15 pounds in one month if I follow the Keto diet?

You sure can! Keto follows a high-fat, adequate protein meal plan. A study showed that people who ate a keto diet for 1 month lost around 15lbs after 4 weeks. Weight loss after that slowed down though. Keto is best as a temporary diet, not a long term one due to the low carb aspect.

Take a look at these delicious keto breakfast recipes ready in 10 mins or less for some ideas.


1) Drink Green Tea. Around 6-10 cups per day. I used this brand and this brand, but feel free to experiment. Make sure it’s hot! Add this flavorless protein collagen powder to your drink to feel fuller for longer.

2) Try intermittent fasting and eat a big breakfast and dinner, but skip lunch. Snack in between on healthy, high-fiber, high protein snacks.

Let me know in the comments if you will be giving this 30 day challenge a go!