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How to lose 15 pounds in 15 weeks using science-backed weight loss strategies

1 min Read

Learn to build a personalized plan and develop sustainable weight loss strategies to lose 15 pounds in 15 weeks.

What you’ll learn:

  • How weight loss fundamentally involves burning more calories than you consume.
  • Steps to create a personalized weight loss plan tailored to your specific needs and goals.
  • Techniques for practicing mindful eating to be more present and intentional with your food choices.
  • The importance of making consistent, healthy eating choices to develop sustainable, lifelong habits.
  • How to leverage a supportive network for encouragement and accountability.

What would you say if we told you that you could be 15 pounds lighter in 15 weeks? Seems daunting right? Yes, 15 is a big number but actually, this is what we consider slow and steady weight loss. 1-2 pounds a week is considered achievable, and more importantly, sustainable. That means you won’t gain it all back a few months later. Plus if you include Noom while doing it, you’ll make healthy lifestyle changes that will help you keep it off long-term, maybe even forever. Here’s why:

Losing weight and keeping it off isn’t just about dieting; it’s about understanding the science behind how our bodies gain and shed extra pounds. By understanding a few key concepts, you’ll be equipped to make smart choices and craft a plan tailored to your unique needs and lifestyle. 

Noom will help these healthy habits stick. Our science-backed approach combines psychology with personalized coaching to help you understand your relationship with food and create sustainable changes. Learn more about how Noom can help you reach your weight loss goals.

The science behind weight loss

Energy balance is the first concept to understand in weight loss science. Simply put, weight loss occurs when your body burns more calories than it consumes, creating an energy deficit. Numerous studies, including this one published in the Journal of Obesity and Metabolic Syndrome, have shown that creating an energy deficit is the most important factor in weight loss. This means that to lose weight, you need to either reduce how many calories you eat, increase your physical activity, or, ideally, aim for a combination of both. 

Specifically, to lose one pound per week you need to eat 500 fewer calories per day or burn 500 calories per day by exercising. However, you could also eat 250 fewer calories and burn 250 calories through exercise, or any combination that works for you. 

Another key factor that influences weight loss is your metabolism. How your individual metabolism works to convert food into energy will impact weight loss efforts. Yes, some people have naturally faster metabolisms than others, but there are some proven ways you can boost yours. Eating enough protein is one way. 

Research has shown that increasing protein intake, can boost metabolism and support weight loss efforts. A high-protein diet can help you burn up to 80-100 extra calories per day. That gets you one-fifth of the way to that 500-calorie deficit needed to lose one pound per week. If you’re taking a medication like Ozempic to help with weight loss, boosting your protein intake will help you maintain lean muscle mass. 

By incorporating evidence-based strategies into your weight loss plan, you can craft one that is both effective and sustainable.

How to create a personalized weight loss strategy

You are unique, as are your health, weight loss, and fitness goals. Creating a personalized plan is vital for success. The science backs this up. A study comparing personalized weight management programs with standard care found that the personalized approach led to greater weight loss

Here’s a step-by-step guide to crafting your own tailored weight-loss strategy. But don’t get bogged down in the details, Noom will track all of this for you and guide you along the way.

  • Assess your current habits: Start by evaluating your eating habits, physical activity, and any potential barriers to weight loss. Self-reflection helps you discover areas for improvement and set realistic goals.
  • Set clear, achievable goals: Define what success looks like for you. Is it shedding a specific number of pounds, fitting into your best pair of jeans again, or simply feeling more energetic? Make sure your goals are specific, measurable, attainable, relevant, and time-bound (SMART). Go slow for the first few weeks and expand as you learn more about what is realistic and what isn’t
  • Calculate your calorie needs: Determine your daily calorie requirements based on your age, sex, height, weight, and activity level. As we said, a calorie deficit of 500 calories per day will help you lose one pound per week. At that pace, you’ll lose 15 pounds in 15 weeks. Noom’s calorie deficit calculator can give you the number you should aim for. 
  • Design a balanced meal plan: Focus on including nutrient-dense foods into your diet. That includes fruits, vegetables, lean proteins, whole grains, and healthy fats. Fueling your body with the right foods will reduce cravings. No food is off-limits, though. Including your favorite foods will make your plan more enjoyable and sustainable.
  • Plan regular physical activity: Regular exercise is a vital component of a successful weight loss strategy. Find activities you enjoy and aim to gradually increase your daily movement. (Check out Noom Vibe, our newest program that combines exciting workouts, expert tips, and compelling motivators.)
  • Set achievable milestones: Break down your overall weight loss goal into smaller, manageable targets. Celebrate your progress along the way and adjust your plan as needed to keep yourself motivated and on track.
  • Track your progress: Seeing results leads to more results. Use Noom to track your progress. Don’t forget to celebrate small victories to stay motivated!
  • Seek support: Build a strong support team of family, friends, or coaches to help you stay motivated on your weight loss journey. They can celebrate your wins and help you get back on track when things get tough. Noom offers personalized coaching, a dedicated community, and science-based strategies to help you achieve lasting success.

Creating an individual weight loss plan isn’t a one-size-fits-all approach. It’s essential to be patient, flexible, and kind to yourself as you navigate this process.

Tips for sustainable weight loss

Sustainable weight loss goes beyond counting calories. The goal isn’t just a slimmer you but also a healthier, more vibrant life. Embracing patience, being committed, and making small, powerful changes can add up to big results over time. 

Ready to get started? Here are some game-changing tips to help you on your way:

  • Focus on whole, nutrient-dense foods: Focusing on fruits, vegetables, lean proteins (chicken, fish, eggs. etc.), and whole grains provides essential nutrients while naturally regulating calorie intake. Noom’s color-coordinated foods can help steer you in the right direction.
  • Reduce processed foods and added sugars: Cutting back on calorie-dense, nutrient-poor foods can significantly reduce overall calorie intake. You’re probably familiar with the usual suspects, including fast food, packaged snacks, sugary drinks, high-fat or high-sugar condiments and sauces, baked goods, processed meats, and sugary cereals.
  • Embrace a balanced diet: Think of your plate as a colorful palette. Fill it with lean proteins, healthy fats, complex carbs, and a rainbow of fruits and veggies. Ditch those fad diets that make you cut out entire food groups or barely eat anything—they’re just not sustainable and can leave you feeling deprived and nutrient-deficient.
  • Master portion control: Have you ever noticed how smaller plates can make a meal look more satisfying? Use this trick to manage your portions. Tune into your body’s hunger and fullness signals, and take your time to savor each bite. Eating slowly can help you feel full and content with less food.
  • Move more, feel great: Find fun ways to add movement to your day! Whether it’s taking the stairs, enjoying a brisk walk during lunch, or trying out that new dance class, aim for at least 150 minutes of moderate exercise each week. Your body—and mind—will thank you.
  • Stress less: Chronic stress can be a real roadblock to weight loss, often leading to emotional eating. Combat stress with activities that calm your mind and soothe your soul, like meditation, deep breathing, or a peaceful walk in nature.
  • Remember that challenges are normal: Life happens, and sometimes things don’t go as planned. If you hit a bump in the road, don’t get discouraged. Adjust your plan and keep moving forward. If you run into the dreaded weight loss plateau, we’ve got tips on breaking through it and making the scale move in the right direction.

Sustainable weight loss is about making small, healthy choices every day that you can stick with for the long haul. With patience, consistency, and a positive mindset, you’ll not only reach your goals but also enjoy a richer, healthier life. And with Noom’s personalized weight loss programs, you’ll have all the tools and support you need to break through barriers and create lasting change.

Being mindful of your eating habits

Mindful eating is a powerful tool in building a healthier relationship with food. By focusing on the present moment and tuning into your thoughts, feelings, and physical sensations while eating, you can make more intentional choices and steer clear of overeating. Try these tips to master mindful eating:

  • Eat slowly and without distractions: Take your time to savor each bite. Chew slowly and thoroughly. Put down your fork for about 10 seconds between bites. Resist the urge to watch TV, scroll through your phone, or work while eating.
  • Engage all your senses: Notice the colors, smells, textures, and flavors of your food. This heightened awareness can make your meals more enjoyable and satisfying, even with smaller portions.
  • Listen to your body’s feelings of hunger and fullness: Before eating, ask yourself if you’re truly hungry or if you’re eating due to stress, boredom, or other emotions. Stop eating when you feel comfortably full, not stuffed.
  • Plan your meals and snacks: Being mindful isn’t about restricting yourself; it’s about making conscious choices. Plan balanced meals and snacks that nourish your body and satisfy your taste buds. Here are 57 Noom-approved healthy snack ideas to try.
  • Practice self-compassion: Mindful eating is a skill that takes time to develop. Be kind to yourself if you slip up, and focus on progress rather than perfection.

By weaving these mindful eating practices into your daily routine, you can break free from emotional eating, curb mindless snacking, and make healthier food choices. This could lead to more sustainable weight loss as you develop a more positive relationship with food. Studies have even shown that mindful eating can help reduce binge eating and support weight loss.

Achieve long-lasting change with Noom

By understanding the role of energy balance, metabolism, and mindful eating habits, you can make informed decisions that support your health and well-being. As you’ve learned, losing weight is not about quick fixes or restrictive diets; it’s about developing healthy habits that you can maintain long-term.

This is where Noom’s innovative approach comes in. With personalized coaching, evidence-based strategies, and a supportive community, Noom empowers you to overcome biological barriers and achieve lasting change. By taking into account your individual preferences, lifestyle, and goals, Noom creates a tailored plan that sets you up for success. Whether you’re looking to lose 15 pounds in 15 weeks or simply want to improve your overall health, Noom is here to guide you every step of the way. 
Are you ready to take the first step towards a healthier, happier you? Get started with Noom and discover the power of science-backed weight loss strategies that truly work.