How to reduce weight in 15 days. Easy diet plan, exercise and home remedies that will help you lose weight fast.
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How to reduce weight in 15 days – where to start?
Nowadays obesity is not a problem of looks, rather it has become a serious health issue. Due to obesity diabetes, blood pressure, heart problems and even cancer can occur.
That is why everyone asks the same question – how to reduce obesity in 15 days?
If you follow the right diet, exercise and lifestyle in the coming 15 days by remembering all the things, then you can easily reduce your weight by 3 to 5 kg. That too very easily and it is very easy to do this.
The main reasons for increasing obesity
- Wrong eating habits – eating fried food, fast food, junk food and eating too much sweets which people eat daily these days is the problem of obesity.
- Lack of exercise – sitting for hours and not doing any activity. People mostly stay at home and do not do any activity. This is also a big problem for their body these days.
- Stress and lack of sleep – less sleep and increased stress. These are the causes of obesity.
- Hormonal imbalance – problems like thyroid or PCOD. Obesity also occurs due to this.
- Drinking less water – the metabolism of the body slows down. This leads to illness and with illness obesity comes for free.
- Irregular lifestyle – sleeping late at night, waking up late, irregular eating. All these are the causes of obesity.
👉 If you control these reasons, obesity will automatically reduce by half. It is important to pay attention to all these
How to reduce weight in 15 days – Diet plan
The most important thing to reduce weight is proper diet. Let’s know what should be the diet plan for the whole day. And what should be the proper diet for the day.
As soon as you wake up in the morning (6-7 am)
- 1 glass of lukewarm water + lemon + honey
- Or fenugreek seeds water
- Green tea if you want
Drinking all this in the morning keeps the day’s diet right and also prevents obesity.
Breakfast time should always be (8-9 am)
👉 Options:
- Eat oats/porridge + fruits
- Eat moong dal chilla + green chutney
- 2 boiled eggs + salad can also be eaten
If all these are taken in breakfast, obesity does not come quickly but nowadays people eat more and more spicy food in the morning, that is why obesity comes from it.
Lunch is required (1-2 p.m.)
👉 Add these things to your daily diet :
- 2 multigrain roti in food
- Add 1 bowl of dal to your meal
- Eat these green vegetables
- Salad
- Curd (low fat)
Evening snacks (5 pm) Make sure to eat food once
👉 Healthy options:
- Sprouted moong/chana
- Makhana (roasted)
- 1 fruit (papaya, orange, apple)
You can eat all these in the evening.
Dinner time should be same (7-8 pm).
👉 Keep it lightest:
- Eat vegetable soup
- Salad
- Khichdi
Keep in mind – do not eat heavy food at night and have dinner 2 hours before sleeping. This reduces obesity and is good for the body.
Best Eating Times with 20 Food Items
| Time of the Day | Best Food to Eat | Benefits |
|---|---|---|
| 6:30 – 7:00 AM | Warm Water with Lemon | Boosts metabolism, detoxifies body |
| 7:30 – 8:00 AM | Oats with Milk & Fruits | Provides fiber, energy for the day |
| 9:30 AM | Almonds / Walnuts (5-6 pcs) | Improves memory, healthy fats |
| 10:30 – 11:00 AM | Seasonal Fruits (Apple, Banana, Papaya) | Natural sugar, vitamins |
| 12:30 – 1:00 PM (Lunch) | Brown Rice + Dal + Salad | Balanced carbs, protein, fiber |
| 1:30 – 2:00 PM | Buttermilk / Curd | Helps digestion, cools stomach |
| 3:30 PM | Green Tea + Roasted Chickpeas | Antioxidants, light snack |
| 4:30 PM | Sprouts / Boiled Corn | Protein-rich snack |
| 5:30 PM | Coconut Water | Hydration, minerals |
| 6:30 PM | Fruit Smoothie (without sugar) | Refreshing, boosts energy |
| 7:00 PM | Vegetable Soup | Light & easy to digest |
| 7:30 – 8:00 PM (Dinner) | Chapati + Sabzi (Green Vegetables) | Light dinner, fiber-rich |
| 8:30 PM | A Glass of Warm Milk (optional) | Helps sleep, calcium |
| 9:00 PM | Herbal Tea (Chamomile) | Relaxes body before sleep |
| 10:00 PM | Avoid Heavy Food | Body needs rest, not digestion |
| Morning Anytime | Fresh Juice (Orange / Pomegranate) | Vitamins, energy |
| Before Workout | Banana or Dates | Instant energy |
| After Workout | Protein Shake / Boiled Eggs | Muscle recovery |
| Midnight (if hungry) | Handful of Nuts / Seeds | Light, avoids junk food |
| All Day Option | Water (2.5–3 Liters) | Keeps body hydrated |
How to reduce weight in 15 days – Exercise plan
You will reduce calorie intake through diet, but exercise is necessary to burn fat quickly. With this you can reduce your obesity.
Cardio Exercises
Cardio burns calories the fastest. This will help you lose weight quickly.
- 30 minutes of brisk walking = ~200 calories burned
- Cycling (20 minutes) = ~250 calories burned
- Zumba/Dance (30 minutes) = ~300 calories burned
This is very important to do so that your obesity reduces very quickly in just 15 days.
Doing yogasanas reduces obesity, know which yoga should be done
Yoga not only reduces fat but also calms the mind, hence yoga is considered very beneficial for the body.
- Surya Namaskar – do it 12 times daily
- Bhujangasana – reduce belly fat
- Kapalbhati – 5 minutes in the morning
Doing these 3 yogas reduces your body fat.
Strength Training
Diet alone will reduce weight but will not tone the body.
- Squats (20-30 reps) are a must
- Push-ups (10-15 reps)
- Plank (1-2 minutes)
How to reduce weight in 15 days – home remedies
Indian Ayurveda and home remedies are also effective in reducing weight. This can help you reduce your weight as quickly as possible.
- Lemon water and honey – works as a fat burner drink
- Green tea – speeds up metabolism which reduces obesity
- Lauki juice – reduces belly fat. This is very important for reducing obesity
- Cumin water – improves digestion and reduces weight
- Fenugreek seeds water – helps in digesting fat
What to avoid while losing weight
- Fried and junk food
- Cold drinks and packaged juices
- Pizza, burgers, samosas, potato parathas
- Late night meals
- Alcohol and smoking
All these should be avoided as these are not good for your body but lead to obesity
👉 WHO – Healthy Diet Guide
👉 Healthline – Weight Loss Tips
Psychology and Motivation for Weight Loss
Many people start diet and exercise but leave it in the middle. The reason for this is – lack of motivation.
If you really think that how to reduce obesity in 15 days, then keep these things in mind: which can reduce your obesity
- Set small targets (first 2 kg, then 5 kg)
- Note your weight – every 3 days
- Don’t be too strict – improve gradually
- Reward yourself – like a movie night after following the diet for 15 days
conclusion
If you are thinking that how to reduce weight in 15 days, then remember that this is not magic. But if you follow the right diet, exercise and home remedies, then losing 3-5 kg weight in 15 days is quite easy.
👉 If you follow this routine for 15 days, then your weight will definitely reduce and you will find yourself more fit.
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