How To Lose 15 Pounds In 3 Months Or Less

Looking to lose 15 pounds in 3 months or less?  That actually instills a bit of hope in me. The reason for that is it’s a very realistic goal and one that I personally achieved quite easily.

Many people are desperately searching for quick fixes, so I must congratulate you for standing out amongst the crowd.

In a world of fad diets and dangerous supplements bombarding us in the media from every direction, it’s important to have an understanding that there are no overnight cures to fat loss.

Losing 15 pounds in 3 months is a very realistic goal, and I have no doubt you’ll achieve it by following the instructions laid out in this article. While there is a certain amount of dedication and discipline involved, there’s absolutely no need to overhaul your entire life.

No one wants to wake up grumpy every morning at the very thought of eating salads & having to restrict their favorite foods. In fact, you don’t have to restrict any foods for that matter. Keep on eating pizza and ice cream, but please make sure to follow a few rules. They’re simple but incredibly important for fat loss.

The topics I’ll be covering in this article are as follows:

  • Tracking Calories Properly
  • Eat Sufficient Protein
  • How Walking Will Speed Up Fat Loss
  • Why Intermittent Fasting Makes Fat Loss Easy & Fun
  • How A Strategic Workout Routine Can Transform Your Physique

Tracking Calories Properly

The most important aspect of losing weight has to do with understanding how to eat at a proper calorie deficit. In fact, this is all you really need to know for how to lose 15 pounds in 3 months or less. Don’t worry if you don’t have a clue on how to count calories. I’ve left links below on how to do it step by step.

If you choose to ignore everything else on this list, make sure you follow this section about calories and the next section about protein, because they are at the heart of weight loss. However, everything else below will truly take your results to another level.


So, the calculation I teach people to follow in order to lose 4 – 5 pounds per month is as follows:

  • Take your body weight and multiply it by 15.
  • Take the answer from that calculation, and subtract 400 from it.
  • The final answer is how many calories you should eat per day in order to lose 4 – 5 pounds per month.

Here’s an example of someone who weighs 150 pounds.

  • 150 x 15 = 2,250
  • 2,250 – 400 = 1,850

This person should be eating 1,850 calories per day in order to lose 4 – 5 pounds per month.


I’ll leave a few links here that should help you out.

  • This article will teach you step-by-step how to use a food scale and a food tracking app on your phone (MyNetDiary) to count calories in almost anything you eat. This includes everything from McDonald’s and Chipotle, to homemade lasagna and home baked cookies. It also explains what to do if you’re eating at a local restaurant or a friend’s house.
  • If you want to learn even more about why eating at a calorie deficit is so much more powerful than fad dieting, click this link here.

Eat Sufficient Protein

The next point I want to stress is the importance of getting sufficient protein into your diet. When you’re losing weight, you want it to come off in the form of fat, and not muscle or bone density. Eating enough protein per day will ensure the weight you’re losing is in the form of fat.

Here’s the calculation for how much protein you should eat in a day:

  • Take your body weight and multiply it by 0.8.
  • The final answer is how many grams of protein you should eat per day. This should be calculated into your daily calorie budget.

Here’s an example of someone who weighs 150 pounds.

  • 150 x 0.8 = 120

This person should be eating 120 grams of protein per day.

Since this person needs to be eating 1,850 calories per day to lose weight, they should make sure 120 grams of protein are included in those 1,850 calories.


  • This article shares 10 high-protein foods that are fantastic for weight loss. 
  • This article shares the various benefits of collagen protein, which I’ve recently started taking daily.

How Walking Will Speed Up Fat Loss

This is a major eye-opener when it comes to fitness. I always believed that the path to fat loss was in sweat-induced cardio workouts. I figured the more intense the workout, the more you sweat, and the more fat you lose.

I was wrong. I’ve stripped off more fat from my body just walking 10,000 steps a day than I ever did with intense cardio training 6 days a week.

I’ve also learned that intense cardio workouts may actually hurt our fat loss results because we become ravenously hungry and can very easily overeat. This doesn’t happen when you just walk as your main cardio because it’s such a low impact activity.

When you walk 10,00 steps, you burn about 400 – 500 calories. It’s such a laid back exercise that we do every day anyway, that it was hard for me to believe that I’d actually burn fat doing this. But, combined with eating at a calorie deficit, there’s magic in walking daily.

Personally, I feel the beauty of this is in the fact that it doesn’t feel like you’re really doing too much. You walk around the house, to the mailbox, to your car, and even to the grocery store. Every single step you take counts towards this 10,000 steps.

I’ve come to realize that I walk about 2,000 steps a day without even realizing it. What I do now is work on my laptop while getting several thousand steps in earlier in the day. I use a treadmill desk, and before I know it, 7,000 steps are out of the way.

Also, I’ve recently learned something a bit surprising. You will burn more calories walking at a slower pace than you will at a faster pace.


Get those steps in, and you’re going to seriously supercharge your fat loss results.

Why Intermittent Fasting Makes Fat Loss Easy And Fun

I’ve personally found that intermittent fasting makes my life so much more enjoyable. It’s literally the difference between me having to measure out 5 – 6 small meals per day, which is really annoying to do, and me getting to eat a huge feast of a dinner. I choose the huge feast.

I was never able to do this until I began incorporating intermittent fasting into my daily life. Now, I want to make sure you understand that intermittent fasting is not a diet. It’s simply a way to change up the time of day that you actually eat.

I technically follow the 16:8 method. All this means is I don’t eat for 16 hours of my day, and I eat all my food during an 8-hour window. The way I personally do this is by eating about 4 – 6 hours after waking up. But I actually wait longer than that cause I’m never hungry until around 4 or 5 pm anyway.

So, 8 hours of my fast is while I’m asleep. Then I just drink coffee in the morning and have my first meal later in the day.

Intermittent fasting has fat-burning benefits, and you’re actually in a much more efficient fat-burning mode during the hours that you are not eating.


  • This article will teach you 5 amazing benefits of intermittent fasting that you may not have already known about. Learn more details about exactly how it helps speed up fat loss. 
  • This article will give you a breakdown of a week in my life eating 2400 calories per day utilizing intermittent fasting. This should help you get a good idea of how I break down my foods and calories on a daily basis.


One of the biggest revelations I ever had in my adult life is when I learned that true fat loss has nothing to do low-carb dieting. I was following restrictive diets for years, and still had extra fat patches on my body that I couldn’t get rid of no matter how “healthy” I ate.

When I decided to go against the grain and follow a new eating routine, I slowly began incorporating foods into my diet that I used to think were absolutely restricted when it came to fat loss. These foods include burgers, fries, ice cream – you name it. I don’t eat these foods every single day, but I no longer save them for cheat days either.

When I started noticing fat actually melts off my body, while building muscle and eating what I wanted, I came to realize that the health and fitness industry is just filled with crap.

How A Strategic Workout Routine Can Transform Your Physique

The reason I write articles now and find immense enjoyment in helping others with their health and fitness questions is because of the transformation I personally experienced from this workout routine I discovered in the midst of the pandemic.

What’s interesting is that initially, I assumed it was just another workout program trying to make money off innocent people who are looking to burn fat and build muscle. And while every fitness guru out there is looking to make sales, there is only one that I’ve personally followed that gave me what I’d consider being life-changing results.

The key to transforming your body to the point where you could realistically compare it to a movie star physique is by combining all the elements above, with a workout routine that builds lean muscle.

The perfect workout routine should be set up so that tension and volume of the exercises strategically build upon themselves. This ensures that your body develops lean muscle, all while burning off unwanted fat because of the calorie deficit.

My website would not exist had I not discovered this program, so I can’t stress enough how grateful I am for having stumbled upon it. I wouldn’t know a thing about counting calories and I’d still believe that eating low carb is how you lose weight. I’d dismiss intermittent fasting altogether as another stupid fad.

But I can actually help people now because I’ve proven it to myself. I don’t like posting before and after pics all over my site, cause I feel that’s kind of tacky, but if you visit some of the links to this program, you’ll see why I stress this.

This workout routine teaches everything I’ve discussed in this article, and much more. Strategic eating combined with a strategic workout plan is the formula to amazing success. The coaches are fantastic and will personally help you in any way they can. This is how I learned to dial in everything myself. It’s how I lost 15 pounds and stripped off 3% body fat in only a few months.


  • This article will explain the details of the home workout routine I follow that truly changed my body and my life. 
  • If you’re a woman, this article will explain a version of the exact same program, but specifically designed for females.

15 Pounds Of Fat Loss In 3 Months

If you follow everything listed in this article, you should be well on your way to losing 15 pounds in only 3 months. It’s a very realistic goal and since it’s not that much weight to lose, it’s very much attainable within 90 days. That’s how much I personally lost.

If you were to only adhere to one piece of advice on this list, then I would tell you to follow the calorie deficit and protein intake instructions above. You’d be losing weight in no time.

Start walking 10,000 steps daily, and you’ll really supercharge results. If you decide to embark on the workout program I recommend, you’d be well on your way to a complete transformation.

Intermittent fasting makes all of it so much more fun, but it’s not required.

I hope you found this article to be helpful on your journey to lose those 15 pounds. If you have any questions or comments at all, please leave them below and I’ll be more than happy to get back to you as soon as possible. Thanks so much for being here!

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