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

lose 15kg in 3 months


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.

10 Comments on “What Needs To Be Done To Lose 15 kg In 3 Months Time?”

  1. 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. Hello!

    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 says:

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

  4. Hello,

    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 says:

    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. 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 says:

    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 says:

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

  9. megha ghorpade says:

    Hi my weight is 65 kg and my height only 5’1″ . My age 25 what can I do for 15 kg wt loss in this season please help it’s biggest problem for me.

  10. hey Megha, I am also 65kg and 5’and aged 61. Walk your backside off literally. Expend more kj than you take in. its simple science hey? You can do it.

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