How to lose 15 kgs in 3 months

hey Rhea,

Your good points that you have mentioned would definately help you in reaching your goal.

- start your day with a glass of warm water and lemon.
- if possible work out in the morning, atleast 1 hour of aerobics or any other cardio. dont over do your exercises as you would have to gradually increase the intensity and duration of exercise , luking at your goal.
- have light breakfast, add a glass of milk to it, if you are working out in the morning.
- have small frequent meals, as you have mentioned in your bad points that you eat when bored, so placing 5 small meals throughout the day will make you feel full at all times, and also avoid keeping junk food items or namkeens and other fried easy food at home, or you might nibble on them. rather keep healthy foods like fruits , raw veggies (salad items) handy , so that when hungry , you can nibble on these items.

- have salads before you have your meal.
- have warm water and lemon post meals and if you can then please walkfor 10 mins after each meal. this helps in digestion and also increasing your BMR leading to weight loss.
- keep yourself busy. free minds are often a reason of binge eating.
- tea / codffe upto 2 cups each ay is fine .. and if you are not habitual, opt for green tea, it helps in weight loss.
- place your dinner properly, early dinners also help in losing weight.
- you said you like eating sweets , so whenver you feel like eating sweets , you can brush your teeth, this will help you to stay away from food for atleast next 2 hrs . also if this is not possible, you can much on saunf or elaichi. or sugarless gums.

Try these tips and do tell me if they work for you.

hey payal pls guide me too, i am trying to loose weight, 83 kgs, 5 ft 9inches and 34 male my bmi is 26. i started yoga 6 mths back when i was weighing 81, i gained weight and now am trageting to loose 10 kgs by 5/6 mths but am not able to loose it rather i gained weight around my tummy, and am very tensed abt this. i take controlled diet and am counting calories daily on lifemojo. please guide me on the same.

Hi Jinesh ,

can you please mention your diet regime , may be thn i would be able to help u better ..

HI Payal.
My diet is as follows
wake up -- warm water with lime and honey
breakfast-- poha/upma/khakhra and any fruit and fresh lime with water sweet.
mid morning-- coffee and sandwich (mostly only coffee)
lunch --- 4 fulkas(gujju small) subji, and amul chaas 200 ml
evening-- green tea without sugar/coffee (some snacks fruit or some times 2 biscuts, etc
dinner-- paratha, subji or khichdi or dosa or pudla 1 or 2 and dahi

hi jinesh,

the early morning warm water with lime and honey, is a good habit , continue it , but stop the honey , it is only adding more calories , once in a while u can add honey. but avoid on a regular basis.

breakfast is gud too. but again the sweet lime juice , can be had without sugar u know .. to reduce calories further. poha and upma are gud whn taken in moderation (1 medium bowl) khakra , not more than 2. add fruits , they are gud. you can also have oats / wheat flakes and milk combination. along with a fruit.

can have coffee for mid morning , but avoid sandwich, have 2 multigrain / oats biscuits or a khakra.

for lunch 4 small phulka is gud , hope its without the ghee :) and veggies (avoid starchy veggies like potatoes) go for greens, red/ yellow / orange veggies. if u can incorporate salads in your meal it would be an added benefit. chaas is gud !

evening is gud too , green tea would help u in increasing the BMR which wld further help in weight reduction.

dinner - please try to have early dinners , at least by 7.30 - 8 if possible. and have a plate of salad before the main meal. then u can opt for khichadi / daliya , with a lot of veggies and curd . ;light dinners helpo in weight reduction.
patratha is fine too . bt phulka is better option without ghee though !

hey Payal thanks a ton ,

but what you have suggested suffices the daily calorie intake and as i mentioned i do power yoga 1 day and body toning by 1 kg dumbbles other day 55 mins a day for 6 days a week

Hi Payal,

I suffer with the same problem as Rhea. For me the biggest problem is I am a working lady and have long working hours (8-8). Secondly I am addicted to tea.

The diet that I follow is :
morning: tea and after that Muesli- milk / poha/ upma/ wheat flakes- milk/ sprouted black chana/ 1 egg +2 brown bread + fruit juice + 2 almonds +1 aprocot and 4-5 raisins.
mid morning : 1 apple
Lunch : 2 phulka without ghee + 1 bowl green veg + curd + salad
evening (3-4 pm): tea + 2 marie bisuit
evening(7-8 pm) : tea + 1 piece brown bread
dinner : 2 phulka + milk (without sugar) sometimes I add Gur

Almost no excercise
before marriage i used to gym regularly but after marriage coming to the new company I hardly get time.

Please guide how can I reduce my weight.

@jinesh - around 1300 - 1400 cals should be good. but make sure you have enuf proteins, assuming you are a vegetarian, you can incorporate 1 glass of milk every day and curds upto 250 gms . besan / dals would add up. if non vegetarian, ypou can have 1 egg every day / chicken broth would be gud too .

@ shipra- your diet regime is fine , see tea and coffee upto 2 cups a day is ok , but if it exceeds to this quantiity, it would have its bad effects on health. so you can continue with the 2 cups at the time u need it most. or another way out is have half a cup at a time , so that way altogether you consume around 2 cups only in totality. and the third way out is having green tea.. it would have an added benefit of helping you lose weight. see which of them is more convenient and doable for you. and follow some basic guidelines of diet like void excess sugar / gur / oil / ghee, where ever possible. if ypou cannot work out because of lack of tiume, then atleast after your 3 main meals, try to walk for 10 min, or stair climbing (4 floors , or 1 floor 4 times) is good. this will help you from gaining further weigh and also bring in some in loss. have plenty of water throught the day .. around 5 liters . this is also a good indirect way of losing weight. incorporate more of salads and have them before your actual meal rather than with your meal. while having egg, have just the white , and avoid yolk.

1 possible resean can be , as you mentioned you use to work out in gym before marriage, once you are off your work out , you start losing the muscle tone and thats how you gain fat weight. i understand that you fall short of time , so atleast try to workout on weekends or any other possible day. something is alwaz better than nothing.

Hey Payal

well 1300-1400 is is, i also do alternative day power yoga and body toning with wter bottels. six days a week. in Life mojo "track my Diet' it was suggesting daily budget of 1800 calories. plsease suggets the same. if you can see my profile.

no yaa jinesh i cant view your profile, nobody can view any one elses profile here. but 13-1400 is enuf for weight loss. 1800 is good for keeping your current weight , i substracted 500 cals, to get a weight loss of half a kg every week.

Hi Payal,

I am been overweight since my childhood, 2 years back I lost 11 kgs in just 50 days thru crash diets and excersice and went from 75 to 64.
I got married a 2009 and now i have gained my weight back even few kgs more than that. I recently detected thyroid whr my TSH is 7.2.

I am targeting to loose 20 kgs in around 4 to 5 months. I have also joined a slimming centre whr they use german technologies to reduce weight.

Plz can u suggest me some good deit with which I can loose weight fast.

One additional thing I want to ask is , can eating daliya khichadi / sports / other low cal food for all 3 meals can help loosing weight faster .

Awaiting for you response.

Thanks!

hi ,

as i keep saying weight loss done in a hurry is alwaz temporary as you can never maintyain that weight easily. and after marriage our lifestyle changes completely , and atleast for the first few months, exercises are not in our hands. but anyways whate is gone is gone.

this time on dont aim for such amount of weight loss. as you mentioned that your TSH is high, you would be able to lose around 2 kgs of weight in a healthy way. and with proper medication and exercise. i din really understand what you ment by german technique, are you taking massages or tucks or what plz mention so that i can have a beetter understanding and help you better. and about daliya khichadi and sprouts , ytou can have them , but y do u want to eat itt three times , you can read some tips which i have mentioned above and try them. im sure theyll be of help. have a lot of fiber as in veggies and fruits. and exercise well.

Hi Rhea,
Its really good if you can spare some time for your aerobics. You can do aerobics , swimming, skipping, dancing, brisk walking, jogging, running ,etc as per your interest for atleast some 45 min in a day starting with 30 min then adding 5 min at the end of each week. These all exercises would help you to maintain your body fat percentage to normal levels. Add some weight training exercises atleast for 20 min every alternate days. You can even do weight training exercises at home like lunges, squats, push ups, pull over, etc. These all exercises would help to increase your muscles mass and thus will help to tone your body muscles. This type of exercise plan would help to reduce body fat and tone your body.
BEST OF LUCK !!

Hi Payal,

Thanks for your reply. By german tech. i ment they use viberators and tucks to reduce weight. Wht kinda of exercise will be helpful

hi , actually these tucks and viberators are only temporary ways .. if u have already paid , no point thn , bt if u havent , then dont pay further and rather join a gym , bhavini has given some very gud tips abut exercises you can try them ...