10 Tips to Lose 15kg in 3 Months

Losing 15 kg in three months is an ambitious goal that requires dedication, a balanced diet, regular exercise, and key lifestyle changes. In a recent Instagram post, fitness coach Amaka shared her top 10 tips to help you achieve this goal effectively.

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1. Follow the 80/20 Rule

Aim to eat whole, clean foods 80 percent of the time, reserving the other 20 percent for your cravings. Amaka advises against striving for perfection. Instead, focus on portion control even with your treat foods to avoid overeating.

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2. Prioritize Protein

Load your plate with protein from sources like chicken, fish, eggs, beans, and Greek yogurt. "It will keep you full and kill those random cravings," Amaka explains. Pairing protein with vegetables and complex carbs can make fat loss feel easier.

3. Cut Liquid Calories

Be mindful of juices, sodas, and high-calorie smoothies. These drinks can sneak in 300–500 calories without making you feel full, often leaving you hungry again within a few hours.

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4. Walk Every Day

Aiming for 10,000 steps daily is a game-changer. "Walking burns fat without burning you out," says Amaka. It's a low-impact exercise that can help melt fat effectively.

5. Get 7–8 Hours of Sleep

Adequate sleep is crucial for managing cravings and energy levels. "I used to sleep 4–5 hours and wonder why I was always hungry," Amaka shares.

Now, with 7–8 hours of sleep, she finds her cravings more manageable and has more energy for workouts.

6. Strength Train 3 Times a Week

Cardio alone isn't enough. Amaka recommends incorporating two to three strength training sessions per week. "If you want to get toned and lean in the right way," she advises, building muscle is key.

7. Stop Pausing on Weekends

Many people eat healthily from Monday to Friday, only to undo their progress over the weekend. "Once I stopped those 'cheat weekends', the weight started dropping consistently," Amaka notes.

8. Plan Your Meals

Meal planning is essential for staying on track. "When you don’t plan, cravings will always win," she says. Prepping your meals or even just your proteins can reduce the time spent cooking and help you avoid impulsive, unhealthy choices.

9. Stay Consistent, Not Perfect

Progress comes from consistency, not perfection. "I wasn’t perfect every day, but I showed up most days. And honestly, that’s what matters," Amaka encourages. Just keep pushing forward, and the results will follow.

10. Track More Than Just the Scale

The scale doesn't always tell the whole story. Amaka suggests tracking progress in other ways. Measure your waist, arms, hips, and legs every one to two weeks.

Take progress pictures and pay attention to how your clothes fit and how your energy levels have improved. "Sometimes, the scale lies, but progress never does," she concludes.

Source: hindustantimes

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