How to lose 3 kgs in 3 days

By Isabella Storyclaire

last updated November 18, 2024

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How to lose weight in 15 days

Weight loss in 15 day, a reality with healthy diet and exercise routine. Read to know more.

Read this in Hindi.

Do you want to lose weight in 15 days but wondering about the effectiveness of the weight loss plan? Well, our expert Dr Neha Sanwalka, nutritionist and dietician, explains that a person can lose around 2-3 kg of weight in a healthy way in 15 days. Additionally, it doesn t involve strenuous exercises or fasting nor do you feel exhausted at the end of the day. All you need to do is eat healthy and exercise regularly to lose weight in the stipulated time. Here s a quick-guide to help you out in shedding to extra kilos within 15 days.

Lose weight in 15 days How is it possible?

Dr Neha says, A high protein, moderate carbohydrate and low fat diet is the most effective diet plan to lose weight in 15 days. It is important to maintain a correct balance between proteins, carbohydrates and fats to lose weight in a healthy manner. With a high protein diet, maximum weight loss in the short period of 15 days is ensured and moderate carbohydrates are essential for fuelling the brain and muscles. The low fat diet fulfils the body s requirement of fatty acids for various metabolic processes.

A diet plan consisting of one day detox diet followed by a high protein diet (alternate detox and high protein diet) is the most effective diet plan for losing weight in 15 days. Here is a sample diet plan you can follow to lose weight in 15 days. However, repeat this diet cycle for 15 days to attain effective results.

#1 Detox day or 1^st day

Morning: Drink a glass of vegetable juice the first thing in the morning as it helps in flushing out various toxins in the body. Read about ayurvedic detox diet a step-by-step guide to cleansing your body.

Breakfast: Your breakfast should comprise a fruit (preferably watermelon) or any seasonal fruit along with 3-4 soaked almonds. This will provide you the necessary carbohydrates and proteins required to start your day and fill your stomach till afternoon.

Mid-morning: A glass of coconut water consumed during this time serves as a good way to keep your metabolism rate up and prevent a fall in your blood sugar levels.

Lunch:A bowl of salad coupled with one bowl of vegetable soup (without any cream) forms a healthy meal to lose weight in 15 days.

Mid-afternoon: Consume a plate of papaya, if you feel hungry in the afternoon. This will not only fill your stomach but also provide you the necessary amount of carbohydrates aiding your weight loss goals.

Evening: For your evening cravings, consume a glass of coconut water instead of tea or coffee. Apart from being healthy in nature, it will satiate your hunger pangs, thereby helping you to stick to your weight loss goal.

Dinner: Your dinner has to be same as that in the lunch; you should consume a bowl of salad and a bowl of vegetable soup as part of your dinner. Here are 6 healthy salad dressing recipes for weight loss.

#2 High protein diet

Morning/breakfast: Drink a glass of milk in the morning to kick-start your day. For your breakfast, consume a bowl of sprouts to pack a protein punch to your body. However, if you are non-vegetarian and wish to eat eggs, one egg white omelette is what you should eat.

Mid-morning: For your mid-morning craving, consume a yellow-orange fruit (preferably seasonal fruits) to load your body with simple carbohydrates.

Lunch: A bowl of salad with 2 chappatis, one bowl of dal or chicken curry and a vegetable curry forms a healthy and nutritious lunch to keep you motivated with your weight loss plan.

Mid afternoon: A bowl of curd or a glass of butter milk consumed at around 3 4 pm acts as a perfect mid-afternoon snack to satiate your cravings and fill your stomach.

Evening: As a part of your evening snack, consume a bowl of chicken or egg soup (or sprouts soup, if you are a vegetarian) and a medium-sized fruit to keep you active and calm your hunger pangs. Here s how to lose weight quickly with the help of these 10 Indian foods.

Dinner: For your dinner, a plate of roasted chicken/grilled fish is recommended. However for vegetarians, roasted paneer or sprouts should form their dinner.

Late-night cravings how to deal with it?

Dr Neha explains, Normally people crave for sweet, starchy or salty foods when they have late-night cravings. In such cases, a bowl of fresh fruits or a fistful of dry fruits are good choices to achieve your weight loss goal. However, never gorge on ice-cream or chips in the night as they may spoil your entire weight loss regime.

Another way to avoid late-night binge is to divert your mind from food cravings. In such cases, reading a book or doodling might do the trick and help you to stick to your plan and lose weight in 15 days. Here are 7 healthy snacks that aid in weight loss.

Exercise routine for 15 days weight loss plan

For any weight loss regime, 80% consist of diet and 20% comprises exercise. As you need to lose weight within 15 days, your workout regime should focus on your entire body rather than focussing on specific body parts. A person should perform cardio exercises for 45-60 minutes a day to facilitate good weight loss in 15 days, advises Dr Neha. Here are few cardio exercises that might help you in weight loss:

For faster and effective outcome, you can couple cardio with weight training. This will ensure you are burning calories along with improving your metabolic rate. Here s how you can overcome top 10 excuses for not exercising.

Tips to keep in mind

Apart from diet and exercise to lose weight, there are few aspects you need to take care of to lose weight within the stipulated time. These include -

#1 Check your water intake: Water is an essential component for good health and weight loss as well. A person should drink 8-10 glasses of water every day in addition to eating a healthy diet and exercising regularly.

#2 Stay away from stress: Most people tend to gain weight when stressed out due to release of various hormones in the body, which may hinder your weight loss goal. Hence, you should perform meditation, yoga or indulge in a hobby for at least 15-20 minutes to relax your mind and body.

#3 Get your sleep and rest: For a healthy weight loss plan, it is essential to get 6-7 hours of sleep and rest to relax your body. This is because, a sound sleep will refresh your mind and body and make you energetic the next day.

#4 Be medically fit: If you are planning to lose weight, you should make sure that your blood biochemistry for hormones like thyroid and vitamins like vitamin D and vitamin B12 are normal before starting the 15 day diet. If these blood levels are not within the normal range, it would adversely affect your health and your weight loss efforts as well. Here s how you can lose weight in 7 days.

Weight loss 2 things you should know

#1 Role of metabolism in weight loss

In simple terms, metabolism is the process by which your body converts food to energy. In order to lose weight, you have to boost your metabolism so that stored fats are well utilised by the body. Read how exactly metabolic changes can help you to lose weight.

Here are top 10 foods to boost your metabolism and aid in weight loss.

Broccoli
Spinach
Capsicum
Beans
Grapefruit
Oatmeal
Green tea
Tofu
Ginger
Chillies

#2 Calorie intake and weight loss

Just because you want to lose weight, there s no need to hate calories. A proper calorie intake, including those obtained from fats, is extremely important for boosting metabolism. Apart from this, the more you eat healthy, the better your body will be fuelled with energy.

With these weight loss tricks and tips, you can lose 2 3 kilos of weight in 15 days and that too in a healthy manner. However track down your progress after 15 days with these apps and follow this simple plan to ensure effective outcomes in quick time.

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Weight Loss Calculator

This weight loss calculator is a great way to determine your daily calorie needs in order to lose the weight you want and reach your ideal weight.

This tool not only gives a recommended calorie intake, it is a goal calculator.

What this means is that it will estimate how long it will take you to lose the weight based on your activity level. Use the guide below when selecting the activity level.

How to Use the Calculator

To use the calculator, select your gender, enter age, current weight, goal weight, height and activity level. Click on calculate to find outhow many calories to consume daily for maintaining weight, losing 1 pound a week or a 2 lb a week weight loss.Scroll down the page for help on determining your activity level.

This weight loss tool will not go below a 1,000 a day calorie diet recommendation. If the recommendation falls below this number, you willreceive a caution instead of the calorie needs.

It estimates the time based on a 1 or 2 pound a week loss, not any more than that, as this is a sustainable weight loss goal. If you are determined to lose weight,and keep it off, then you want to do it at a pace that will allow you to keep it off for life.

Remember to come back to this page often as you lose weight and estimate how much longer it will take to reach your goal. Your calorie budgetwill change as your weight changes so be sure you are adjusting as you lose weight.

Activity Level Guide

Use the below information to determine your activity level to get the proper calorie needs for your weight loss goals.

Sedentary

A sedentary activity means little or no exercise in your daily routine. A person living a sedentary lifestyle is often sitting or lying downwhile engaged in an activity like working at a desk, reading, watching television and more. If this sounds like you and you get little to no exercises inyour typical day, then select sedentary in the weight loss calculator.

Somewhat Active

Select "somewhat active" if your lifestyle includes light exercise one to three days a week. Light exercise might be a walk around the block with afriend, cleaning house, or low intense workouts. The rule of thumb is if you can sing a song while doing your workout, then this would be considered alight exercise.

Moderately Active

Use this selection if you do moderate exercise or sports three to five days a week. A moderate workout would be an exercise that quickens your breath, butyou are not out of breath. You can carry on a conversation, but you would not be able to sing a song. The last way to tell is you would start to break outin a light sweat after about 10 minutes into your exercise.

Very Active

This selection would be used if you do hard exercise or sports six to seven days a week. You know you are doing an active workout if you start to breakout in a sweat in just a few minutes. Talking will be difficult you will be breathing rapidly. These activities would include hiking, biking, swimming laps andjogging to name a few.

Extremely Active

An extremely active lifestyle would be if you did hard daily exercise or sports plus physical job or exercise two times a day. So if you do intense workoutsonce (or even twice) a day plus have a physical job, this is the category you would fall into for the weight loss calculator above.

Proper Calorie Intake

Eating the proper amount of calories can help you reduce weight while still getting all the nutrients you need. Losing weight is not just a matter of reducingcalories and hoping for the best.

A person must determine the proper amount of calories for their age, weight, gender and activity level. In addition, a person needs to ensure they are not goingto low on their calorie intake.

How Many Calories Do You Need?

The amount of calories needed for each person to lose weight is based on several factors.

The above calculator uses the information you provide such as age,gender, and current activity level to determine a safe number of calories to eat daily in order to lose the weight and reach your goal.

To lose the weight and, heres the important part, keep the weight off, you want to not cut food intake drastically.

Although the above weight loss calculator will go down to 1,000 calories per day (and no lower), the American College of Sports Medicine recommendsthat women eat no fewer than 1,200 calories per day and that men eat no fewer than 1,800 calories per day.Check with your doctor if you plan on reducingyour calories lower that these recommendations.

Calories Too Low?

When reducing calories to lose weight dont go too low. Extreme calorie restriction can impact your health and prohibit your ability to lose weight.When you limit your calories too much, you may not be getting all the necessary nutrients you need from the foods you are eating.

Calorie reduction that is too low can reduce leptin according to research. Leptin is a hormone that helps to regulate appetite. Low levels of this may lead tohunger which can lead to overeating when hunger levels go too low.

Research also shows that low-calorie dieting increases stress and the release of the stress hormone, cortisol. This release of the stress hormone may cause the bodyto conserve energy and lows down the metabolism to fight against what the body perceives as starvation. Basically, the body is going into a survival mode.While you might think that cutting calories even more than what is recommended is sure way to lose weight, the changes in your body and stress levels could cause weight gain.

Losing Weight Through Exercise

To sustain your weight loss, you should aim for losing 1 2 pounds per week. To reach the 1 2 pound goal, a person should reduce calories by 500 to 1000 calories per day.

However, this calorie reduction may take you below the recommended calorie intake. So how are you supposed to lose weight?

Adding exercise in your daily routine can help you reach your weight loss goals. The calories burned during exercise contribute to the calorie deficit you need for weight loss.

By combining reduced calorie intake with an exercise routine, you can lose the 1 2 pounds you are aiming for. With exercise, you can still lose weight without severelylimiting your calorie intake. This will prevent your metabolism from slowing and ensure your rate of weight loss remains steady.

Additional Calculators

Here are more free online calculators on this site. In addition tothese online tools, check out the

weight loss tools

page for some offlinespreadsheets you can download to help you lose weight.

BMI CalculatorThis online tool will give you your Body Mass Index (BMI). The BMI isused as a tool to gage if you have potential health risks due to yourcurrent weight.

BMR CalculatorThe Basal Metabolic Rate calculator will help you determine yourcalories needs based on your age, gender, height, weight and activitylevel.

Exercise Calorie CalculatorFind out how many calories you burned during your workout with thisfree online tool.

Ideal Body WeightHere's a calculator that will approximate your ideal body weight. Thisone uses the Miller formula and adjusts for frame size.

Additional Articles

Weight Loss TipsIf you want to lose weight but are not sure where to start, then check out this article. These tips will help you understand what changes you need to make inyour life to get fit and healthy.

Exercise TipsWith any weight loss plan, adding exercise can help you reach your goals sooner. So use these tips to get started with your workout routines.

Body Mass Index CalculationYour BMI, or Body Mass Index, is tool used to determine if you are at a health risk due to your current weight.Find out how it's calculated and see if you are at risk.