What Needs To Be Done To Lose 15 kg In 3 Months Time?

lose 15kg in 3 months
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Hi, I’m 35, mommy of 2 (1 & 3 years old), 158 cm & 75 kg.

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,

Apologies for the delay in replying.

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.

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. The NHS advise that you keep active to speed the healing. See http://www.nhs.uk/Conditions/slipped-disc/Pages/introduction.aspx


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  8 comments for “What Needs To Be Done To Lose 15 kg In 3 Months Time?

  1. zyna
    May 13, 2015 at 11:56 am

    hi ive just been back from seeing the plastic surgeon for an abdominoplastia opertions. I am 32 years old had have two children, aged 13 and 7. I weigh 96 kilos and have been told that I will be reviewed again in 6 months but that from now till then I need to lose 15 kilos in order to be operated. I have tried dieting and I am training but don’t know what else to do. can someone please provide me with an efficient 7 day meal plan so I know what I should or should not eat.

  2. Sundus
    November 11, 2016 at 10:22 am


    I’m 18 and I want to lose 15kgs in three months for a wedding could you please tell me what I should do.
    I started working out a week ago and I workout for 50 minutes what more am I supposed to do?

  3. MotleyHealth
    November 16, 2016 at 9:26 pm

    Hi Sundas. You need to eat a really lean and healthy diet too. See our diet section for the latest advice.

  4. Mayur
    February 3, 2017 at 8:25 am


    I want to lose 10kgs as soon as possible, even I have started workout daily around 45 min and maintaining diet as well. Actually I am thinking to run daily in evening so have some questions.

    1. how much KM I should run daily?
    2. after run when I should take meal?
    3. In morning I am doing workout, so it will affect anything on body if I run in evening?

    I am awaiting for your reply. Thanks in advance.

  5. MotleyHealth
    February 14, 2017 at 2:19 pm

    Hi Mayur, do as much as you can. Eat a snack after running to replenish some sugars – not a full on meal though. Running in evening is fine. Just do it!

  6. shweta
    January 5, 2018 at 4:02 pm

    I am 29 years old and my weight is 80kg. I want to lose 15kg in 3 months. Please advice me the exercise and what should I eat.

  7. Komal Saboo
    February 1, 2018 at 6:40 pm

    Hey. I need to lose 15kgs in three months. What should I do, and what should be my diet so that I don’t lose my glow

  8. MotleyHealth
    March 6, 2018 at 12:13 am

    Komal, follow the advice here, and in our weight loss section too.

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