Seems like a lot I know, but 15 pounds is a relatively modest amount of weight to loose compared to some poor souls who weigh like 250+ pounds. So you need to burn an extra 52500 calories. . .break it up into intervals of 500 calories per day and it would take only 105 days. Assuming you have found your equilibrium (you are not currently actively gaining weight and know how much you can eat without gaining or loosing) eat 250 calories less per day and exercise 250 calories worth each day. On days when you don't get to excercise (because lets face it. . .sometimes you just need time to rest) just eat less instead. The nice thing about regular exercise is, the more muscular and fit you become, the more calories your body has to burn naturally to sustain itself! It is very easy to shave 250 calories off your daily diet because many people do not even think of the caloric content of a lot of things they eat and do not realize how quickly "just one cookie" here and there adds up. Switch to lowfat dairy products if you eat dairy, and use artificial sweeteners if you must eat sweets. Instead of the Big Mac, have the salad for lunch and eat whatever you normally would the rest of the day. Try to eat foods that are healthy and have high volume (make you feel full) but don't have many calories. For instance, eat an orange at breakfast instead of drinking orange juice because the juice is concentrated calories and doesn't stick with you as long as the orange will. Don't let yourself get hungry to the point of "I'm starving" or you will over eat. Eat something whenever you feel hungry, don't ignore what your body is telling you. Just choose wisely what you eat. One major key for anybody undertaking weight loss is to monitor and find out just how many calories per day your body needs to function as you normally do without gaining or loosing any weight. Once you know this, it is much easier. It takes discipline and a general change in a persons attitude toward food but it is not as hard as people think (provided you don't have any medical conditions that keep you from loosing weight . . .) Once you start to see results, it becomes easier to keep it up because you see it working. Just stick with it a few weeks and you'll see change.
[EDIT] Oh, this was in reply to Genx87. Next time I'll use the quote button:
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I weigh 205 pounds and have an estimated 17% body fat(yikes!).
My plan is to get down to 10%. I need to lose about 15 pounds of fat to do this.
15X3500=52,500 calories.
Damn I better watch what I eat lol
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