Rapid Weight Loss: 15 Kgs In 3 Months Diet Plan

Losing 15kg in 3 months is a challenging but rewarding goal. It requires a combination of dietary changes and increased physical activity. A safe and gradual weight loss journey is the healthiest approach, aiming for 1-2 pounds of weight loss per week. This means a maximum weight loss of 8 pounds per month. A balanced nutritional and exercise plan is vital to achieving this goal.

A calorie deficit is essential to losing weight. This can be achieved by reducing your daily calorie intake by 500-1000 calories, depending on your current intake and goals. It is important to note that consuming fewer than 1200 calories for women or 1500 calories for men can be unhealthy and may not provide sufficient essential nutrients.

In addition to calorie reduction, the quality of the food you consume is crucial. A diet rich in lean protein, fruits, vegetables, whole grains, and dietary fibre can aid in weight loss and improve satiety.

Regular physical activity is also key. Aim for 150 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, each week. Strength training is also beneficial and should be incorporated 1-2 days per week.

Remember, weight loss is a journey, and it is important to consult with a healthcare professional or registered dietitian to ensure your plan is safe and suitable for your individual needs.

Drink lemon water in the morning

Drinking lemon water in the morning is a great way to kickstart your health and fitness journey. It is a simple yet effective way to boost your vitamin and nutrient intake, and it can be easily incorporated into your daily routine.

Lemon water is a weight-loss-friendly drink. It is a low-calorie drink that can help you cut back on sugar-sweetened beverages. The vitamin C in lemons also plays a key role in synthesising collagen and L-carnitine, regenerating other antioxidants, and delaying certain cancers and cardiovascular diseases.

Drinking lemon water in the morning can also help with digestion. The citric acid in lemons may help to supplement stomach acid levels, which tend to decline as we age. It also boosts gastric acid secretion, which helps your body break down and digest food.

Lemon water is also a great way to hydrate your body. Staying hydrated is essential for maintaining body temperature, lubricating and cushioning the joints, and removing waste through sweating and urination. It is also associated with healthier skin, a better mood, and sharper thinking.

To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. You can also add natural flavourings such as mint, ginger, or turmeric to balance the taste.

However, drinking lemon water too frequently may have some side effects, such as tooth erosion and heartburn, due to the acidic content of lemons. Therefore, it is recommended to drink lemon water through a straw and rinse your mouth with plain water afterward.

Eat a high-fibre breakfast

Eating a high-fibre breakfast is a great way to support your weight loss journey. Fibre helps you stay full for longer, reducing your calorie intake and making it easier to stick to your diet plan.

There are many delicious high-fibre breakfast options to choose from. For example, you could try making your own muesli with jumbo oats, linseed and apricots. Jumbo oats provide slow-release energy, keeping you fuller for longer, while apricots are a great source of fibre. You could also add some yoghurt to your muesli for a gut-healthy breakfast option.

Another option is to make a smoothie. Smoothies are a quick and easy way to get your daily dose of fibre. Try blending kale, avocado, and chia seeds for a fibre-filled start to your day. Chia seeds are a great source of fibre and omega-3 fatty acids, which have heart-health benefits. Alternatively, blend strawberries, blueberries and banana for a sweet, kid-friendly option.

If you're looking for a warm and comforting breakfast, porridge is a great choice. You can make it with oats and berries, or try an oat and chia porridge with prunes. Prunes are full of fibre and support gut health.

For a savoury breakfast option, try a boiled egg with rye bread soldiers. Rye bread is higher in fibre than traditional white or brown bread, and eggs are a great source of protein.

So, if you're looking to lose 15 kgs in 3 months, be sure to include plenty of high-fibre foods in your diet, starting with a fibre-filled breakfast each day.

Consume green tea

Green tea is a popular beverage that has been consumed for thousands of years, owing to its medicinal properties and potential health benefits. It is made from the steamed leaves of the Camellia sinensis plant, which retains its antioxidants and nutrients. Green tea is rich in bioactive substances, such as caffeine and polyphenols, which can boost your metabolism and aid in breaking down fat cells.

Drinking green tea is an excellent addition to a weight loss plan, as it can help speed up your metabolism. However, it is important to note that green tea alone will not lead to weight loss. It should be paired with other factors such as a well-balanced diet and adequate sleep to achieve a calorie deficit, which is crucial for effective and sustainable weight loss.

The recommended dosage of green tea for weight loss varies across studies. Some suggest consuming at least 500 milligrams of green tea extract daily for 12 weeks, while others recommend 1,000 milligrams or less daily for eight weeks or less. It is always advisable to consult a healthcare professional to determine the most suitable dose for your individual needs.

Green tea has been linked to various health benefits beyond weight loss. According to a 2020 review, green tea consumption is associated with a lower risk of cardiovascular disease and certain types of cancer. Additionally, green tea may help reduce high blood pressure and have beneficial effects on inflammatory diseases, as suggested by a 2023 review.

While green tea can be a valuable tool in your weight loss journey, it is important to be mindful of potential side effects. Excessive consumption can lead to stomach problems, diarrhoea, insomnia, and even iron deficiency. Therefore, it is recommended to limit your intake to three cups per day, as advised by a trainer in one source.

In conclusion, incorporating green tea into your diet can be a great way to boost your weight loss efforts and improve your overall health. However, it should be combined with a balanced diet and regular exercise for optimal results. Remember to consult a healthcare professional to determine the appropriate dosage and ensure it does not interfere with any medications you may be taking.

Opt for a light dinner

To lose 15 kgs in 3 months, it is recommended to exercise regularly and follow a proper diet. While there are no shortcuts to getting slim or losing weight, making the right dietary changes can help burn fat and lose weight.

Nutritionist Itu Chhabra recommends managing weight by consuming a good amount of fiber and protein. Nutrient-rich foods can help to ease your weight loss journey. Chhabra suggests a 70:30 formula, where 70% of your focus is on diet and 30% on exercise.

• Choose a light dinner option that is versatile and can be easily prepared. Light dinners can range from refreshing salads and soups to protein-rich meals and vegetable-based dishes.
• Focus on nutrient-dense ingredients, lean proteins, and plenty of vegetables. This will help you maintain a balanced diet and ensure your meals are satisfying.
• Be mindful of calorie consumption. Light dinners are generally lower in calories but still satisfying, with a focus on protein content.
• Opt for whole foods rather than processed ingredients.
• Prepare your light dinner in 30 minutes or less to save time and effort.
• Quinoa salad with black beans, corn, and avocado. This dish is nutrient-rich and can be prepared in 15 minutes.
• Zucchini fritters served with tzatziki sauce. This option provides a satisfying meal without weighing you down.
• Cherry tomato pasta. This simple dish offers a light and tasty option that satisfies your taste buds.
• Kabocha squash soup. This creamy and Asian-inspired soup is a comforting choice for a cozy evening.
• Butternut squash salad. A light and wholesome recipe with bold flavors, perfect for the fall and winter holidays.
• Avocado toast. The creamy avocado spread and nutty richness of tahini create a harmonious flavor duo, providing a quick and satisfying light dinner option.
• Kale quinoa salad. A refreshing and nutritious option, packed with colorful ingredients.

Exercise regularly

Exercising is almost always a part of a weight-loss regimen because it is one of the fastest ways to reduce weight. However, it is important to have a balanced nutritional and exercise plan to lose weight safely.

According to the American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC), adults should get at least 30 minutes of moderate-intensity aerobic activity five days per week or more. If you prefer more vigorous activity, three or more 20-minute sessions (60 minutes) per week will help you meet your goal.

The ACSM and CDC also recommend engaging in strength training activities a minimum of twice weekly. These activities should work all of the major muscle groups, including the upper body, lower body, and core.

To lose weight, it is recommended to get 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of the two each week. Greater amounts of exercise will provide even greater health benefits.

If you are hoping to lose weight, a healthy goal is to aim for losing 1 to 2 pounds per week. Losing 1 pound of weight generally requires burning about 3,500 calories.

• Choose activities you enjoy: The best way to establish a fitness routine is to pick an activity you enjoy doing. Think about activities you enjoyed in the past, especially as a child. For example, playing a sport, gardening, landscaping, or going for a jog.
• Start simple and progress slowly: Your exercise routine should be something you can maintain without wearing yourself out. There is no rush to intensify your exercise routine, and doing so can lead to injuries. Start slowly and increase the intensity by about 20% each week.
• Cross-training: Cross-training, or switching up your exercise routine, can help boost weight loss, improve your total fitness, and reduce your risk of injury. For example, if walking is your primary source of exercise, try adding some strength training, or if you strength train, incorporate some yoga for flexibility.
• Cardio and strength training: While some experts recommend resistance training because building muscle burns more fat and calories, even at rest, the best exercise programs contain both cardio and resistance training.
• Calorie tracking: While it is not the most exciting part of a weight-loss journey, tracking your calories will give you the insights you need to lose weight. There are plenty of apps available, such as MyFitnessPal, Lose It!, and FatSecret, that can help with this.
• Don't focus on the scale: Instead of focusing on the number on the scale, pay attention to how you're feeling and what your energy levels are like. You may be gaining muscle mass, which weighs more than fat. Focus on how your body feels, how your clothes fit, and how you're perceiving yourself.

Frequently asked questions