How to Lose 15 Kilos: 14 Steps (with Pictures)

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How to Lose 15 Kilos: 14 Steps (with Pictures)
How to Lose 15 Kilos: 14 Steps (with Pictures)

Video: How to Lose 15 Kilos: 14 Steps (with Pictures)

Video: How to Lose 15 Kilos: 14 Steps (with Pictures)
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To lose 15 kg, it is essential to be committed to the diet, exercise and make changes in lifestyle. It's a pretty big weight loss goal that requires you to stick to a healthier lifestyle for longer. Generally, the goal is to lose around 900g each week. This way, after about four months, you will be able to lose 15 kg. Start cutting calories by making a plan and sticking to it as much as possible.

Steps

Part 1 of 3: Planning for weight loss

Lose 30 Pounds Step 1
Lose 30 Pounds Step 1

Step 1. Create a food diary

You need to have a good idea of the calories consumed before starting any type of diet to reduce your calorie intake.

  • Start by writing down everything you eat and drink in a day. Breakfast, lunch, dinner, snacks, drinks and everything else you consume.
  • Try to be as accurate as possible. Calories calculated on normal days will be the starting point for figuring out the best weight loss plan.
  • Continue writing down what you eat in your food diary after you start the diet. Studies show that this makes the person more “responsible”, helping to lose weight and not regain it.
Lose 30 Pounds Step 2
Lose 30 Pounds Step 2

Step 2. Calculate your current daily calorie intake

After a few days, you will be able to determine your daily calorie goal that will help you lose weight.

  • Most healthcare professionals recommend that you try to lose 500g to 1kg per week. It is a gradual mass cut, but safer and more sustainable. It is much easier to manage weight loss when it occurs piecemeal.
  • Take the food diary and average the total calories that are consumed. Subtract 500 to 750 calories from the number. The result is the goal of calories needed to lose 500g to 1kg per week.
  • When subtracting 500 or 750 calories but getting a value less than 1,200 calories, set that value as your daily goal.
  • Consuming less than 1,200 calories a day is not recommended. Metabolism can slow down, and the risk of nutrient deficiency increases.
Lose 30 Pounds Step 3
Lose 30 Pounds Step 3

Step 3. Find out when weight loss can be done most effectively

Set up a weight-loss schedule that helps you get started and stay “on track” by cutting out the extra mass within a specific time frame.

  • If you go on this diet with the mentality of losing 500g to 1kg per week, it will take at least four months to cut the 15kg, and seven and a half months to lose the minimum weight.
  • However, set the deadline for a few more weeks. It is important to plan for "setbacks", festive events and events that make you angry; all of this can interfere with the diet and postpone the goal of losing 15 kg by a few weeks.
Lose 30 Pounds Step 4
Lose 30 Pounds Step 4

Step 4. Create a support group

Another thing that will be very beneficial to your weight loss plan is finding and creating a support group.

  • Studies show that people who have support can, in most cases, persist and continue on long-term diets, losing more weight than individuals who do not have the same support.
  • Talk to friends, relatives and co-workers about your plan to lose weight. Ask them to be part of the support group, keeping you “on track” and not straying from your diet.
  • In addition, you should "support yourself", writing the reasons for losing weight in the diary in which you write down the foods and exercises performed. Read it every day and week to set goals, lose weight and “dry up” your waistline.

Part 2 of 3: Making Diet Changes

Lose 30 Pounds Step 5
Lose 30 Pounds Step 5

Step 1. Follow a diet that is richer in protein

Many studies show that high protein diets can help you lose weight, but they also make it easier for you to prevent calories from bouncing back in the long run.

  • Proteins are essential nutrients for any diet. Focus on eating a little more than the average to be more satisfied and be able to manage your appetite with greater control.
  • By consuming a protein source with each meal, you can reach your daily protein goal effortlessly. Each meal should have one or two servings of lean protein, plus another serving of snacks.
  • A serving of meat proteins is about 85g to 120g, with 20 to 25g of protein. Go for lean proteins, as they have fewer calories and are easier to fit into low-calorie diets.
  • Switch between different protein sources so you can maintain a varied diet. Eat seafood, tofu, pulses, lean meats, eggs, low-fat dairy and poultry.
Lose 30 Pounds Step 6
Lose 30 Pounds Step 6

Step 2. Half of the dish should consist of fruits or vegetables

Another very simple trick to maintaining a low-calorie diet – without feeling like you're starving – is to eat lots of fruits and vegetables.

  • Fruits and vegetables are low in calories. In this way, it is possible to eat a good amount without running away from the goal.
  • In addition, these foods are rich in fiber, which gives consistency to meals, leaving you more “full” during meals and satisfied for a longer time after eating.
  • Half of meals and snacks should have a fruit or vegetable. As a goal, consume one cup of vegetables, two cups of leafy vegetables, and half a cup of fruit per serving.
Lose 30 Pounds Step 7
Lose 30 Pounds Step 7

Step 3. Consume 100% whole grains

In addition to vegetables and fruits, grains are also very rich in fiber.

  • Add one or two servings of whole grains a day to increase your fiber intake, leaving you happier after meals.
  • It is recommended to eat only whole grains and eliminate refined ones, as the former offer much more fiber, protein and other essential nutrients.
  • White bread, white rice, pasta, and baked foods made with white flour have refined grains and should be avoided.
  • Instead, try consuming other types of whole grains. Oats, quinoa, brown rice, whole wheat bread or whole wheat pasta are good choices.
  • You should also always measure portion sizes with whole grains. Half a cup or 28 g is the ideal amount per serving.
Lose 30 Pounds Step 8
Lose 30 Pounds Step 8

Step 4. Bring healthy snacks

While this may seem counterintuitive to losing weight, it can ultimately be an important part of losing weight.

  • When you feel like you need to eat something, grab a snack that has a maximum of 150 calories. In addition, it should have lean protein and be accompanied by a fruit or vegetable to increase nutrient intake.
  • Snacks should only be made if you feel like it. For example: when it's been more than four hours since the last meal and your stomach is growling, or if you need to eat something before training. Avoid eating out of boredom alone.
  • Take 100- to 150-calorie snacks and place them in small bags. Take them to work or leave them at home for something that is easily accessible and can be consumed at any time.
Lose 30 Pounds Step 9
Lose 30 Pounds Step 9

Step 5. Always eat without exaggeration

When trying to lose weight, it's a good idea to make some lifestyle changes in addition to following the reduced-calorie diet.

  • Conscious eating can be an excellent resource to employ while following a specific diet or exercise plan to lose weight. You will be forced to pay attention to what you eat, how you eat and why.
  • Each meal must be at least 20 minutes long. Being slower and calmer when eating gives your body more time to feel satisfied, preventing you from overeating.
  • Make smaller portions and use small plates. Using dessert dishes at dinner, for example, can help you better control portion sizes.
  • It's also important to remove anything that might distract you while eating. Turn off your TV and cell phone so you can pay more attention and enjoy your meal.
Lose 30 Pounds Step 10
Lose 30 Pounds Step 10

Step 6. Drink plenty of fluids every day

Water is key to keeping you hydrated throughout the day, but it's also a key factor when trying to lose weight.

  • When a person is dehydrated – something quite common – many confuse thirst with hunger. They end up eating something and having a snack when, in fact, they just need to drink a little water.
  • Drinking plenty of water before eating helps you feel fuller without taking in a single calorie.
  • The goal is to consume at least eight glasses of 240 ml of liquid every day. However, some health professionals have stated that it may be necessary to drink up to 13 240 ml cups, depending on the person's age, sex and activity level.
  • Urine should be clear or light yellow. It is also important not to feel thirsty during the day.

Part 3 of 3: Increasing the amount of physical activity

Lose 30 Pounds Step 11
Lose 30 Pounds Step 11

Step 1. Make an exercise plan

When the goal is to lose a lot of weight and there is a desire to use exercise to help burn calories, making a plan for physical activity is beneficial.

  • On a calendar, write down the types of exercises you will be doing. Also note the times, how many days of the week and for how long.
  • Start with low impact workouts. Swimming, walking, water aerobics or riding an elliptical bike during the first month are all good options. Such exercises are not very demanding on the joints and are ideal for arthritis sufferers, for example.
  • Also try to increase your exercise time. Start by doing 20 minutes of activity three days a week; gradually increase to 30 minutes and finally do the same 30 minutes four days a week.
  • It's a good idea to seek help from a personal trainer or physiotherapist if you've never exercised before or want more guidance.
Lose 30 Pounds Step 12
Lose 30 Pounds Step 12

Step 2. Increase activity in your lifestyle

An easy way to start being more active is to change your lifestyle; it's a great place to start if you're not already following any exercise plans.

  • Lifestyle activities are those practiced on a regular basis. Walking from where you park your car to work (and vice versa), cleaning the floor, climbing stairs when you reach your building, and many other things.
  • Some studies show that people who exercise a lot during their day to day (other than physical activity) enjoy benefits similar to those that individuals do planned workouts.
  • Incorporate more movement into your routine. For example: walk 10 to 20 minutes after dinner or after lunch at work. “Microwalks” during work days, in the morning or at lunchtime will also help you lose weight.
  • Also try to plan activities instead of watching television. Encourage your entire family to be more active. For ideas, walk your dog, play a sport or go bowling.
Lose 30 Pounds Step 13
Lose 30 Pounds Step 13

Step 3. Regular cardiovascular activities should also be part of your lifestyle

Once you've made him more active, try planned, structured cardiovascular exercises.

  • Most health professionals recommend around 150 minutes of exercise per week, which is 2 and a half hours.
  • If you haven't practiced physical activities for a long time or have difficulty doing them, start by setting a smaller goal, such as an hour and a half a week.
  • There are many activities that count as cardiovascular exercises. Try water aerobics, use the elliptical bike, walk, take dance lessons or ride the stationary bike.
Lose 30 Pounds Step 14
Lose 30 Pounds Step 14

Step 4. Do muscle exercises

Strengthening your muscles helps build lean muscle mass, gradually increasing your body's ability to burn calories at rest.

  • Use dumbbells or weight machines for at least 30 minutes two to three times a week. Work with each of the major muscle groups.
  • Hire the services of a personal trainer to find out how to perform the activities correctly. Take care to avoid injuries, analyze the way you train and develop new exercise plans with the professional.

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