How to lose 15 kg in 3 months at home

Every person, no matter what genes they are blessed with, is capable of losing excess weight. But proper weight loss cannot be rapid. In this case, we are talking about how to get rid of 10, 15 and 20 kg. As for losing 3, 5 or 7 kg, that’s a completely different matter. Here you can achieve results quickly and without harm to your health.

If your plans are to get rid of 10-15 kg, then you need a whole strategy. Only long and painstaking work will help you achieve the desired results. The optimal period for losing weight by 15 kg is three months.

The key to a successful diet is that during this period you will have to acquire new habits that will lead you to the desired numbers on the scale.

How to lose weight by 15 kg

Getting rid of 3-5 extra pounds is much easier than losing 15 kg or more. This requires a completely different strategy and a change in habits:

1. Give up unhealthy foods, replace them with fruits, vegetables, low-fat dairy products, and dietary meat.
2. Drink up to 2 liters of liquid a day (water, herbal infusions, green tea, freshly squeezed juice).
3. Completely avoid sweets, flour and smoked foods.
4. Don’t overeat, eat small meals, get used to snacking.
5. Start doing exercises, gymnastics, sign up for a gym.

Diets

To lose 15 kg in 3 months, it is not necessary to adhere to a strict diet. You need to remember about physical activity and watch your diet:

• consume no more than 1300 calories per day, eat in fractional portions;
• be sure to have breakfast, divide the daily diet into several meals (5-6 times);
• reduce the amount of sugar, give up processed foods, fatty meats, sauces, alcohol;
• It is better to steam, boil or bake food in the oven;
• monitor the hydrobalance.

Workout

Movement and physical activity will help you lose weight faster and gain a slim figure. If you haven't exercised before, start with walking, brisk walking. More active people should adhere to the following recommendations:

1. Go jogging. It will be better if this habit lasts longer than 3 months, even if you manage to lose weight.
2. Take up swimming - this sport trains all muscle groups.
3. Pay attention to strength training, use exercise machines. This way you can not only lose weight in three months, but also strengthen your muscles.

Fasting days

Even for those who do not want to lose weight, it is advisable to arrange fasting days 3-4 times a month. During this time, the body will rest from stress and cleanse itself. You can simply spend a day on the water once a week or organize a four-day fasting marathon:

• Day 1: limit the amount of fats and carbohydrates;
• 2nd: water only (1.5-2 liters);
• 3rd: food without carbohydrates and fats;
• 4th: return to the previous diet.

New habits in psychology

As you know, professional psychologists work with many athletes, famous people, actors and other powerful people. There is nothing wrong with this, because all our actions come from our heads. If you think you can't do something, that's because it is. The converse is also true.

Advice from a psychologist regarding the mood for the period of active weight loss:

1. Imagine the image you are striving for. Keep it in your head at all times and let it be your motivator in case things get too tough for you.
2. Believe in yourself. Give yourself the mindset that in any case you will achieve the desired result and continue to move towards your goal with the help of proper nutrition and moderate physical activity.
3. Keep in mind: if in the second month of the diet you suddenly fall off the intended path, it means that everything that happened before was done in vain.
4. Set yourself a clear goal of why you need to lose 15 kg. You do it for yourself, for a loved one or for health.
5. Talk to someone who has already achieved their goal. Only real stories will help you, the results of which are obvious.

Proper weight loss of 15-20 kg

Losing 15 kg in 3 months is considered normal and correct. If you lose weight suddenly, then after a month this process will slow down, and then stop completely, the body will begin to “sound the alarm.” When you move away from dietary nutrition, the kilograms will begin to return, and with a vengeance. It is better to lose 4 kg harmlessly in a month and be sure that the weight will not return.

One of the main conditions for proper weight loss is counting the calorie content of food, normally 1200-1500 kcal per day. You cannot fall below the minimum level, otherwise you will not only not be able to lose weight, but on the contrary, you will gain weight. Metabolism will slow down and the body will begin to accumulate fat. Buy a kitchen scale and weigh your food the first time, count the amount of protein, fat, carbohydrates in food.

Do not disdain physical activity, it will help you lose weight faster and even more than 15 kg per month. Walk, try to walk more in the fresh air, do not use the elevator - even these simple exercises will speed up the process of losing weight. Do a massage after taking a bath - it will help increase skin elasticity and reduce the appearance of orange peel.

New habits in sports and physical education

There is no need to run to the gym and buy expensive memberships. But getting a pleasant company or a knowledgeable expert will be very helpful.

If you have already exercised before and are in more or less normal physical shape, then it will be much easier for you to cope with this component. For those who are far from sports, the following new habits will be useful:

• daily morning run. It would seem like an elementary physical action, but what a benefit. Firstly, this is a good workout for the heart muscle. Secondly, a great way to burn fat. Thirdly, scientists have repeatedly proven that training improves mood and puts nerve cells in order;
• if you are overweight and find it difficult to run at first, then brisk walking (for example, Nordic walking) is quite suitable;

• Don't forget to pay attention to strength training. Buy dumbbells weighing 2-4 kg and exercise daily. You can watch TV and get your body in order;
• Don’t forget about aerobic exercise, this way you will accelerate the oxygen in your muscles and they will begin to absorb the load better;
• Get used to walking up the steps and walking in general. If you have the opportunity to give up the car and walk to the store, then take advantage of it;
• play sports with any music. Scientists have proven that, immersing yourself in rhythms and sounds, you do not notice how time passes during training, and, meanwhile, the effect has already been achieved.

Another answer to the question of how to lose 15 kg in 3 months at home is the psychological component.

You already know how to eat at home and how you can get your body in shape without going to expensive gyms. Now let's talk about the psychological mood.

15 kg diet

Losing 15 kg in three months is quite realistic and safe. The diet of such a food system is balanced, rational and satisfying, you will not feel hungry. The menu is designed for 4 days, repeats all 3 months and may look like this:

Protein

The protein nutrition system menu is followed by athletes who want to lose weight and dry out their bodies on the eve of competitions. Active weight loss will occur in the first week, then the kilograms will begin to fall off more slowly, but constantly . Protein and fiber help maintain muscle tone, fatigue is not felt, so you can play sports. Authorized products:

• basis of the diet: chicken breast, lean fish;
• any vegetables (potatoes are not allowed);
• fruits (except bananas);
• water, unsweetened green tea, coffee.

Drinking

It’s not easy to maintain such a diet, but you can lose more than 15 kg on it in 3 months. The main condition is to exclude sweet drinks, alcohol, and eat only liquid food:

• vegetable, meat broths;
• fruit and vegetable juices (fresh);
• compotes, jelly;
• unsweetened tea, coffee;
• low-fat dairy products;
• pure still water.

Strict

You can lose weight quickly on all strict diets, but you shouldn’t stay on them for a month. Extra pounds disappear quickly, and the body experiences stress, weakness and malaise may appear. Before you decide to lose weight using one of these systems, you should consult your doctor. In addition to drinking, strict diets include the apple diet, when you can eat only 1.5 kg of sweet and sour fruits throughout the day.

You can lose weight by 15 kg in 2 weeks on a strict buckwheat diet. To do this, you need to steam the cereal in the evening and eat it the next day. The apple-kefir weight loss system gives good results: only these two products are allowed. You can really lose 10 kilograms in a week. Another option for a strict mono-diet is vegetarian. It is allowed to eat fruits, vegetables and berries. Unlike previous methods, it is very tasty, because many different dishes can be prepared from permitted products.

Lightweight

One of the easy ways to lose 15 kilograms in three months is the Moreno diet . It consists of four cycles of 17 days each:

• Period 1 – fat burning. Eat vegetables (except potatoes), fruits (unsweetened), fish, eggs, poultry, low-fat dairy products, add vegetable oil (2 tbsp.) to your dishes.
• Period 2 – acceleration of metabolic processes. Add buckwheat, low-fat cheese, legumes, and seafood to the allowed foods of cycle 1.
• Period 3 – balance. Introduce durum pasta, cereals (porridge), nuts, and sweet fruits into your diet. Eat them before 2 pm.
• Period 4 – consolidation of the result. Return to your previous diet, eating carbohydrate foods before 14:00.

How much weight can you lose in 3 months?

Lose weight in two months

With great desire, effort and a high-quality attitude, the figure of 15 kilograms does not look so daunting. To avoid harm to health, it is better to limit yourself to 7-10 kilograms, which is considered the norm for such a short period of time. At the same time, the risk of overwork and various side effects from rapid weight loss that often occur is minimal.

Side effects of losing weight quickly

However, these numbers are true when it comes to fat people. If there is not a lot of excess weight and you mainly need to stay in shape, then it is impossible to lose so much, since exhaustion may occur.

It is important to remember that at the beginning of training, weight is burned much faster than over time. That is, having lost about 7 kilograms in the first three months, in the next three months you can lose only 2-4 kg. In this case, there is no need to panic, because this always happens. To get rid of a lot of weight, you need to work for a year, or even more. After all, large fat deposits do not appear in three months. Then you shouldn’t expect a gorgeous figure in a short time.

Note! When thinking about how much weight you can lose in three months, you need to understand that the number of kilograms burned is a very individual figure, it all depends on many factors and body structure.

In three months I lost 20 kilos to get rid of my complexes

Natalya's weight problems began in childhood. Doctors said that the reason for this was a metabolic disorder.

“I couldn’t understand why I couldn’t lose weight.” I wasn’t a slob - I loved sports, especially volleyball, and I danced for 8 years. And even that didn't help. Metabolism is disrupted, and that's all. The trouble was that the parents did not sound the alarm at all. They probably thought that a fat child was a healthy child.

Natalya grew up, and along with her, her complexes grew. At the age of 20, she weighed 73 kilos with a height of 165 centimeters. And the girl began to torment herself with diets - she tried everything she read in fashion magazines, but they did not bring results.

“I once sewed myself a skirt, but after a couple of months I couldn’t fit into it.” This was the last straw! Just at this time, my brother’s wife was expecting a child and gained weight, and her brother brought her a Japanese diet for the postpartum period. She never tried it, but it was useful to me...

And the process began. Natalya scrupulously followed all the rules, and the weight began to decrease. The diet is designed for two weeks, but Natasha, realizing that this diet was producing results, took a two-week break and restrained herself from eating again. She also pedaled an exercise bike.

“I cooked regular food for my family members, and over time the process stopped causing hunger pangs. And then I became so excited that I was already looking forward to the next stage of the diet. As a result, I lost 22 kilograms in 3 months! Can you imagine how pleased I was when my parents, who had arrived from vacation, did not recognize me at the airport. I stood nearby, and they turned their heads around.

Several years have passed since Natalya managed to lose weight. But the young woman still keeps herself in shape. Now she weighs 53 kilograms.

— After the diet, I limited myself to sweets and flour for another year. Now I eat everything. I am constantly involved in sports: although I stopped exercising during pregnancy, I have already returned to my normal routine.

JAPANESE DIET

MONDAY

Breakfast : a cup of coffee, a cracker.

Lunch : 2 hard-boiled eggs, boiled cabbage salad with vegetable matter. oil

Dinner : fried or boiled fish.

TUESDAY

Breakfast : a cup of coffee, a cracker.

Lunch : fried or boiled fish, cabbage salad with vegetable matter. oil

Dinner : 200 g of boiled beef, a glass of kefir.

WEDNESDAY

Breakfast : a cup of coffee, a cracker.

Lunch : fried cabbage, orange.

Dinner : 2 hard-boiled eggs, 200 g boiled beef, St. cabbage

THURSDAY

Breakfast : a cup of tea.

Lunch : raw egg, two boiled carrots with vegetable matter. butter and 15 g cheese.

Dinner : fruit.

FRIDAY

Breakfast : raw carrots with lemon juice.

Lunch : boiled fish, tomato or glass of tomato juice.

Dinner : fruit.

SATURDAY

Breakfast : black coffee.

Lunch : half boiled chicken, fresh cabbage salad.

Dinner : 2 hard-boiled eggs, raw carrots with vegetable oil.

SUNDAY

Breakfast : tea.

Lunch : 200 g boiled beef, fruit. (Any dinner except Wednesday).

EXPERT'S COMMENT

Olga VALIKOVA, nutritionist:

- I am against such a diet. On the one hand, it has the right basis: the listed products contain proteins, fats, and fiber. But on the other hand, such restrictions contradict the concept of “normal nutrition.” In addition, losing weight too quickly is a big stress for the body. In general, before starting a diet, it is better to consult a doctor - he will select an individual menu.