Losing weight takes dedicated daily effort and discipline. Not only do you have to change the way you eat, you also have to change the way you move. When it comes to fast weight loss, you have to be even more disciplined. If you do not know the metric system, 1kg equals 2.2 lbs. To lose 15 kilos, you need to lose 33 lbs.
Reduce Caloric Intake
According to the Mayo Clinic, the key to weight loss is burning more calories than you consume. One pound of weight loss is achieved by creating a 3,500-calorie deficit. If you were to figure out your daily average intake and reduce it by 1,000 calories, you would lose 2 lbs. a week. This will get you to your goal of 15kg in approximately four months.
Exercise
Both weight training and cardio are effective forms of exercise when you want to lose weight fast. Weight training exercises like chest presses, upright rows, lat pulldowns, triceps extensions, biceps curls and lunges build muscle, which increases resting metabolism. Cardiovascular exercise improves aerobic capacity, strengthens the heart and lungs and burns calories. By burning 500 calories a day in conjunction with your caloric restriction, you will lose 3 lbs. a week. Any type of cardio is sufficient, such as running, biking, elliptical training, swimming, brisk walking and inline skating.
Eat More Healthy Foods
Now that you are cutting calories and exercising, eliminate the foods in your diet that caused your weight or can prevent you from losing weight, such as pizza, burgers, fries, sweet rolls, cupcakes and ice cream sandwiches. Instead of eating these empty-calorie foods, consume nothing but fruits, vegetables, lean meats, whole grains, low-fat dairy and beans. These are all nutrient-dense foods.
Drink Fewer Calories
Calories in the form of beverages still count as calories, and they should not be ignored. To lose kilos, lose the habit of drinking soda, sweetened teas, dessert coffees, slushies and alcohol. If you are going to drink these, keep your intake minimal, and do not neglect the calories they add when you are tracking. Stick with calorie-free water as your main beverage. Not only does it fill you up, but it also keeps your muscles hydrated when you are exercising. Aim for eight to 10 cups a day.
Graze
Grazing is an eating pattern where you consume a small, balanced meal every two to three hours throughout the day. This can keep your appetite under control and give you sustained energy levels. A balanced meal contains complex carbs and quality protein. Broiled haddock with a baked potato and steamed asparagus is a meal example.
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