If you want to lose 15 kg of weight, you must be dedicated to your diet, exercise, and lifestyle modifications. It's a significant weight-loss target that will necessitate a long-term commitment to a healthy lifestyle. Every week, the overall goal is to lose 900 grams. You'll be able to drop 15 kg in four months if you do it this way. Make a strategy and try to keep to it as much as possible.

In this write-up , I will run you through 14 methods on how you can lose 15 kg of weight under three Sections.

Part 1: Planning Yourself for Weight Loss:

#1 Create a food diary.

Begin by keeping track of everything you eat and drink during the day. Breakfast, lunch, dinner, snacks, beverages, and whatever else you eat. Make an effort to be as precise as possible. Before beginning any form of diet to reduce calorie intake, it is vital to have a thorough understanding of the calories ingested.

#2 Calculate your current daily calorie intake.

After a few days, you'll be able to determine your daily calorie goal, which will aid in weight loss. The majority of doctors advise losing 500 to 1 kilogram every week. It's a gradual process, but it's safer and more sustainable in the long run. It's lot easier to keep track of weight loss when it happens in stages.

Average the total number of calories consumed from the food diary. Reduce the total calories by 500 to 750 calories. As a result, a calorie target of 500 to 1 kilogram per week has been created.

When subtracting 500 or 750 calories and getting a figure less than 1,200 calories, set a daily goal of 500 or 750 calories.

It's not a good idea to eat less than 1,200 calories a day. Metabolism can slow down, placing you at risk of being malnourished.

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

Make a weight-loss schedule to help you get started and stay on track by shedding pounds over a certain period of time.

It will take at least four months to lose the 15 kilos, and seven and a half months to lose the minimum weight, if you approach this diet with the goal of dropping 500 to 1 kilogram per week.

However, extend the deadline for a few more weeks. It's vital to account for "setbacks," happy events, and things that make you angry; all of these factors could derail your diet and cause you to miss your 15-pound weight-loss goal by a few weeks.

#4 Create a support group

Talk to friends, relatives and co-workers about your plan to lose weight. Support yourself by writing the reasons for losing weight in a diary. Read it every day and week to set goals, lose weight and "dry up" your waistline.

Part 2: Making Diet Changes

#5 Follow a diet that is higher in protein

A high-protein diet not only helps you lose weight, but it also makes it easier to keep calories from bouncing back, according to numerous studies. Proteins are an important part of any diet. Aim to eat a little more than usual to feel more satisfied and have better control over your appetite.

To easily meet your daily protein goal, include a protein source in each meal. One or two servings of lean protein, as well as an additional dish of snacks, should be served at each meal.

Animal protein contains 85 to 120 grams of protein and 20 to 25 grams of fat per meal. Lean proteins are easier to incorporate into low-calorie diets since they have fewer calories.

Switch between different protein sources to keep your diet varied. Protein can be found in seafood, tofu, lentils, lean meats, eggs, low-fat dairy, and poultry.

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