If you're embarking on a weight loss journey, you may have a target weight in mind. For many women, losing 15kg is often considered a reasonable starting goal. However, this doesn’t mean you can achieve it overnight. The speed at which you can safely lose 15kg depends on various factors. So, how can you lose 15kg safely and effectively while maintaining your overall health?
Weight loss, regardless of the amount, is challenging. It demands adjustments in diet, lifestyle, sleep schedule, and stress management, as well as considerable patience. Fortunately, by incorporating the following strategies into your routine, achieving a 15kg weight loss becomes not only possible but also sustainable.
1. Adjust Your Diet
1.1. Reduce Your Caloric Intake
The key to weight loss lies in consuming fewer calories than you burn. Reducing portion sizes in daily meals can help achieve this. Foods like potato chips, pastries, cakes, and processed meals are often high in calories but lack essential nutrients like fiber, protein, vitamins, and minerals.
Eating low-calorie, nutrient-dense foods can help you feel full while reducing daily caloric intake to support weight loss. Examples include fruits, legumes, whole grains, lean meats, and poultry.
While calorie needs vary based on factors such as weight, height, gender, and activity level, cutting calories excessively can slow down metabolism and make weight loss harder.
To promote sustainable weight loss, aim to reduce your caloric intake by 500–750 calories below your baseline, which can lead to a weight loss of approximately 0.45–0.9kg per week.
1.2. Minimize Processed Foods
Processed foods like instant noodles, fast food, chips, and cookies are calorie-dense and nutrient-poor.
Studies, including one involving nearly 16,000 adults, have shown that higher consumption of processed foods is associated with weight gain, particularly in women. Similarly, consuming sugary drinks has been linked to overweight and obesity.
For best results, eliminate sodas, sweetened teas, fruit juices, and sports drinks. Opt for water, unsweetened coffee, or green tea instead. For dairy, choose low-fat or skim milk and yogurt rather than sweetened varieties.
1.3. Increase Protein Intake
Boosting protein consumption can accelerate weight loss.
One small study involving 15 participants found that a high-protein breakfast reduced ghrelin (a hunger-stimulating hormone) more effectively than a high-carb breakfast. Another study with 19 participants demonstrated that doubling daily protein intake significantly reduced calorie consumption, body weight, and fat mass over 12 weeks.
Foods rich in protein, such as meat, fish, poultry, eggs, dairy, legumes, and tofu, can easily be integrated into a healthy diet.
1.4. Add Fiber to Your Diet
Fiber, especially soluble fiber found in plant-based foods, absorbs water and slows stomach emptying, promoting prolonged satiety. It also stabilizes blood sugar levels, which can prevent hunger-triggering spikes.
A study involving 252 women showed that consuming 1 gram of fiber correlated with a 0.25kg weight reduction and a 0.25% decrease in body fat over 20 months. Similarly, another study on 50 individuals found that protein- and fiber-rich drinks consumed before meals reduced hunger and calorie intake, aiding weight loss.
Soluble fiber is abundant in fruits, vegetables, whole grains, legumes, nuts, and seeds.
1.5. Drink Plenty of Water
The simplest, most convenient, and fastest way to accelerate weight loss is by drinking plenty of water. Research indicates that consuming a glass of water before meals can reduce calorie intake and enhance weight loss efforts. For example, a study involving 24 adults found that drinking 500ml of water 30 minutes before breakfast reduced total calorie intake by approximately 13%. Furthermore, another study revealed that drinking 500ml of water temporarily increased the number of calories burned by 24% within an hour.
1.6. A Few Key Tips
Prioritize steamed, boiled, or grilled dishes over fried foods. Limit the intake of alcoholic beverages and other types of alcoholic drinks.
Be Cautious with Product Labels. Pay close attention to claims on product labels. For instance, a product labeled as "low-fat" might actually contain high amounts of sugar, and vice versa. Use symbols like bars or bullet points on packaging to quickly compare different foods and assess their nutritional value.
Avoid completely cutting out your favorite foods, as this could lead to increased cravings. Instead, consume them in small quantities. The key is reducing calorie intake while maintaining a balanced and healthy diet.
Research has demonstrated that adopting a balanced and nutritious diet, rich in fruits, vegetables, whole grains, oily fish, moderate amounts of lean meats and dairy, and olive oil as a replacement for saturated fats—helps maintain a healthy weight in the long term. Such dietary patterns can also lower the risk of metabolic cardiovascular diseases and type 2 diabetes.
2. Adopting Healthy Eating Habits
You may already know which foods are healthy and which are not, but breaking old habits can be challenging. Below are some tips that may help:
- Stick to Regular Meal Times: Try to maintain a consistent and planned eating schedule. If you feel hungry between meals, drink a glass of water and wait 20 minutes to see if the hunger persists. If it does, opt for a healthy snack like fruit or vegetables to tide you over until your next meal.
- Drink Water During Meals: Having a large glass of water with your meal can help reduce excessive appetite, leading to smaller portions.
- Eat Slowly and Mindfully: Chew each bite thoroughly and focus on what you’re eating to fully enjoy your meal.
- Avoid Eating While Distracted: Refrain from multitasking while eating, such as working, reading, or watching TV, as this can lead to overeating.
- Pause Before Dessert: take a break after your meal to decide whether you really want dessert. Your brain needs time, 15 to 20 minutes, to register that your stomach is full.
- Limit Takeout and Convenience Foods: These are often high in fat, salt, and sugar. Instead, cook fresh meals at home more often, so you know exactly what goes into your food.
- Incorporate Variety into Your Diet: Aim for a balanced diet that keeps you satisfied. Include fruits and vegetables, starchy carbohydrates, and lean protein in each meal to meet your nutritional needs.
3. Make Lifestyle Changes
Regular physical activity, combined with dietary changes, enhances the likelihood of losing weight and maintaining it.
Start by reducing sedentary activities like watching TV or using the computer. Look for opportunities to move more, such as walking instead of driving, taking stairs, or gardening. Using a pedometer or fitness app can help track your daily steps.
If you're ready, consider trying new sports or activities to keep things interesting and enjoyable. Gradually increase the duration and intensity of your workouts to prevent burnout and injury. Aim for the following weekly targets:
- At least 150 minutes of moderate-intensity exercise.
- At least 75 minutes of vigorous-intensity activities like running.
- Approximately 30 minutes of high-intensity exercise like sprints.
Remember, any level of activity is better than none.
4. Incorporate Resistance Training
Resistance training builds muscle strength and endurance using weights, machines, or bodyweight exercises.
It can increase lean body mass and the calories burned at rest, making long-term weight loss more achievable. A review found that 10 weeks of resistance training increased lean mass by 1.4kg, reduced fat mass by 1.8kg, and boosted metabolism by 7%.
Examples include weightlifting, push-ups, squats, crunches, and planks. For beginners, consulting a certified personal trainer can ensure proper technique and safety.
5. Set Realistic Timelines
Your weight loss rate depends on factors such as your initial weight, age, and gender. Most experts recommend aiming for a weekly weight loss of 0.5-1.4kg, or about 1% of your body weight.
Thus, achieving a 15kg weight loss may take several months. Keep in mind that weight loss can fluctuate weekly or monthly. Staying committed to healthy eating and lifestyle changes is crucial for long-term success, even after reaching your desired weight.
Losing weight, particularly 15kg, is no easy feat. It requires dedication and a disciplined approach to diet and exercise. With the suggestions above, you can achieve your goal safely and sustainably. Remember, maintaining a healthy lifestyle and diet is vital even after hitting your target weight to ensure lasting results.
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Reference source: healthline.com; bupa.co.uk
