What Needs To Be Done To Lose 15 kg In


Hi, I’m 35, mommy of 2 (1 & 3 years old), 158 cm & 75 kg, and want to lose weight in 3 months.

I’ve lost 10 kg over the last 5 months by cutting calories alone. Body fat went down from 46% to 41.4%. Drinking about 4 liters of water daily, used to take about 2 liters before. Had slip disc & advised to swim only. Taking fish oil as supplement.

My questions:

  1. What are the things needed to be done to lose another 15 kg in 3 months’ time?
  2. What sort of exercise is recommended for 30 minutes daily as I have to juggle between work & family?

Thanks a lot, Julia.


Hi Julia,

1). To lose 15 kg in 3 months you need to just improve on what you have done so far. This means more exercise and maybe less food. But, it is asking a lot really. (What’s 15kg in pounds? 15 kilos is about 33 pounds)

To lose 15 kg in 3 months you need to lose just over 1 kg a week (about 2 pounds). To lose 1 kg of fat a week you need to run a daily calorie deficit of around 1000 Calories.

An average 35 year old woman requires 1800 Calories a day if sedentary, and 2000 Calories a day if slightly active. So if you exercise for 30 minutes a day you will still probably need to limit your daily calories to around 1000 every day to achieve this (which is below the recommended minimum of 1200 Calories for long-term health).

That is not to say it is impossible, it will just take a lot of willpower and dedication from you. If you do cut calories, ensure you go low GI too – eat nutritious fruits and vegetables and lean meat. Avoid bread and baked goods completely. With only 1000 Calories a day you need to ensure everything you eat is providing good nutrition – no “empty carbs”.

2). Exercise. Swimming is probably the best option for a slipped disc. Regular walks will help too, assuming that your back is not giving discomfort when walking. Walking is good exercise. Aim to increase activity as much as possible – walk longer and walk further. Take a look at our walking for fitness plan. This is how to lose weight in 3 months with exercise.