How to Lose Weight Fast? I Lost 15kg in 30 Days.

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How to Lose Weight Fast? I Lost 15kg in 30 Days.

  • Post last modified:August 31, 2024

During my fitness journey, I lost 15 kg within 30 days, but I faced different types of problems along the way. Here I will describe my weight loss journey in detail and also outline the problems I faced and how I overcame them.

Table of Contents

How to Lose Weight Fast

People have different desires in life, but the main desire for all people is their physical and mental health. There are some important rules for achieving and maintaining well-being. The main point is weight loss, so it is very important for everybody to take some steps to lose weight and stay fit. 

My Steps to Lose Weight Fast

I took three steps to lose weight in my fitness journey:

  1. Healthy Eating Habits
  2. Sleeping Habits
  3. Daily Exercise Habits

By following these three habits together, I was able to lose 15 kg in 30 days and maintain it.

 

Healthy Eating Habits

The most important factor for weight loss is healthy eating habits. During my fitness journey, I made it a habit to eat healthy foods and eliminate unhealthy foods from my diet. The foods I ate and the foods I excluded from my diet during my journey are given below:

The foods I ate during my journey:

  • Oil and Fat
    1. Organic Extra Virgin Olive Oil
    2. Ghee
    3. Butter
  • Protein
    1. Eggs
    2. Fish
    3. Meat
    4. Chicken
  • Carbohydrate
    1. All green leaves like spinach, lettuce, cabbage, etc.
    2. All types of vegetables such as cauliflower, broccoli, tomatoes, beans, carrots, all types of capsicum, etc. (Vegetables must be cooked with Organic Extra Virgin Olive Oil.)
    3. Brown rice
    4. Cucumber, tomato, carrot, lettuce, and green papaya eaten as a salad
    5. All kinds of nuts like cashew nuts, peanuts, almonds, etc. Soak the peanuts in water for 12-24 hours and eat them raw. Fry the cashews and almonds in ghee or extra virgin olive oil for a short time on medium heat.
  • Drink
    1. Green tea without sugar and milk
    2. Organic Apple Cider Vinegar with the Mother (mix 1 teaspoon in 1 glass of water on an empty stomach, add lemon or ginger juice if desired, Extra Virgin Cold Pressed Coconut Oil 1 teaspoon)
    3. Sufficient water. Himalayan Pink Salt mixed with water several times a day. Mix half a teaspoon of pink salt in one liter of water.
    4. Drink one canned water per day.
    5. Soak 2 tablespoons of chia seeds in 1 cup of water for at least 30 minutes and drink before or after meals.
    6. One glass (300 ml) of turmeric tea an hour before meals every day. To make turmeric tea, mix 1 tablespoon of raw turmeric powder, 1 tablespoon of extra virgin cold-pressed coconut oil, 1 tablespoon of organic honey, and 1/4 teaspoon of black pepper in a glass of warm water.
 

What will be on the daily food plate: 

Water with Vinegar > Vegetables + egg/fish/meat + salad + nuts > Water with Chia seeds > Canned water

I drank vinegar water immediately before eating. After that, I started eating. An adequate amount of green leafy vegetables should be cooked with extra virgin olive oil in daily meals. When cooking vegetables, be careful not to overcook them. For example, vegetables that are easily cooked were cooked directly in extra virgin olive oil for 5-7 minutes on medium heat, and vegetables that take time to cook were boiled in hot water for 4-5 minutes and then cooked in extra virgin olive oil for 5 minutes. 

I added a small amount of onion, garlic, and green chilies. You can add any other spices as per your preference in vegetable cooking. If you overcook the vegetables, almost all their nutrients are lost, while cooking with extra virgin olive oil preserves their nutrients and increases absorption in the body. If I ate eggs, I fried them on low heat for a short time. 

Similarly, when you cook fish or meat, keep in mind that it should not be over-fried; if over-fried, the calcium, vitamin D, and C in the egg yolk will be destroyed. On the other hand, fish skin vitamins, including omega 3 and 6, are destroyed. I ate salad and some nuts with these. I chewed food well and took more time to eat. Drink water/chia seeds one hour after eating.

The foods I avoided during my journey:

  • Oil and Fat
    1. All types of vegetable oils like soybean, sunflower, corn, rice bran, etc.
  • Protein
    1. Milk, sweet curd, sour curd, pudding, etc.
  • Carbohydrate
    1. White rice, white wheat, white sugar etc.
    2. All types of grain foods like dal, maize, barley, etc.
    3. All foods made from rice like biscuits, noodles, pasta, oats, cornflakes, bread, cakes, etc.
    4. Among the vegetables: potato, baby corn, green peas.
    5. All types of fast food, processed food that means food made in the market.
    6. Sugar, jaggery, honey. 
    7. All kinds of sweets.
    8. All types of pulses like lentils, gram, chickpeas, beans, peas.
  • Drink
    1. All types of hard drinks
    2. All types of soft drinks, diet drinks, juices, and other beverages.
Anti inflammatory diet plan
Check Here: Anti-Inflammatory Diet for Beginners

Sleeping Habits 

During my weight loss journey, I always tried to go to bed by 10 pm and sleep for at least 8 hours. This helped me get proper rest. Enough sleep is very important to participate in a weight loss program. The right time to go to bed is by 10 pm because melatonin hormone levels are highest between 10 pm and 2 am. So it is very important to sleep during this time. If we can sleep for 8 hours at the right time, the body will be refreshed after the fatigue of the whole day. Sometimes sleep does not come, and we face sleeping problems, preventing proper rest.

Here are some things everyone can do to get better sleep, including those with insomnia:

  • Make your bed and bedroom comfortable. It should not be too hot or too cold and there should not be too much noise.
  • Ensure your bed is comfortable. If it is too hard, your back or shoulders will hurt, and if it is too soft, the body will not get enough support.
  • Exercise. Try walking or swimming regularly. The best time to exercise is in the morning.
  • Switch off all electronic devices like mobile phones, laptops, TVs, etc. after 8 or 9 pm.
  • If necessary, you can take a bath with tolerably hot water around 9 pm, but you must dry your hair before going to bed.
 
 

Never do the following for good sleep:

  • Don’t drink tea or coffee in the afternoon. The effect of caffeine remains in the body for a long time.
  • Do not drink any alcohol.
  • Do not eat heavy meals late at night. Dinner should be served in the evening.
  • If you don’t sleep at night, don’t sleep during the day the next day. Then it will be difficult to sleep again that night.
  • Do not sleep during the day. If you do, it will be difficult to sleep that night.

 

Daily Exercise Habits

Regular physical activity is very important for a weight loss program. During my weight loss journey, I walked as fast as possible for one hour every morning. Besides, I did some simple freehand exercises at home. Initially, practice walking for at least 45 minutes to one hour every day. 

If you don’t have time for one hour together or if it is difficult to walk, then walk for 30 minutes in the morning and afternoon for a total of one hour. Also, do some freehand exercises and yoga at home. Regular exercise will gradually strengthen your muscles and increase blood circulation along with nerve function.

Diabetic Cookbook and Meal Plan
Check Here: Diabetic Cookbook and Meal Plan

I Calculate the Number of Calories I Ate Every Day

Calorie calculation is very important for a weight loss journey; otherwise, the weight may increase instead of decreasing. You must know how many calories you eat every day and how many calories you burn every day. If you eat more calories than you burn, your weight will increase. 

So, during the weight loss journey, it is very important to know how many calories are in any food, and how many calories are burned in any activity, and also to know how many calories are being eaten and burned daily. Otherwise, the weight may not be reduced during the journey.

You must eat fewer calories while losing weight, but you need to eat a balanced diet and never eat an unbalanced diet to reduce calories. During my weight loss journey, I always tried to eat within 1200 to 1500 calories and tried to burn 2200 to 2500 calories every day.

 

Problems Faced During Lose Weight and How I Overcame Them 

The most common problem I faced during the weight loss journey was dizziness. To solve this problem, I always mixed Himalayan pink salt in water and drank it three to four times a day. I took half a teaspoon of salt in one liter of water and drank it. I also tried to drink one glass of coconut water per day.

Another common problem I faced is constipation. It usually occurs with all types of diets during a weight loss journey. To address this problem, I make sure to incorporate more fibrous foods into my meals. Additionally, I consume drinks such as chia seeds or psyllium husk to help relieve constipation. If necessary, I also take medication to manage the condition.

 

Bottom Line

I followed the above methods during my weight loss journey and succeeded. You can also follow this method and hope to be successful.

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