How to Lose 15 Kg in 30 Days Without Crash Diets: A Simple Fitness Plan

30 day weight loss plan:

Losing weight can feel like a never-ending struggle especially if you’ve tried several crash diets only to feel exhausted, frustrated or gain the weight back. Fitness expert recently has shared a straightforward, sustainable 30-day plan that could help you lose up to 15 kg without resorting to extreme measures like starving yourself or following drastic diet trends.

30 day weight loss plan:

Shubh’s approach to weight loss emphasizes consistency, proper nutrition, and staying active without overwhelming your body. The focus is on losing weight gradually and keeping your energy levels up. According to Shubh, it’s important not to skip meals, especially dinner, as it is an essential part of your metabolism.

Here’s his simple plan to shed pounds effectively:

Daily Structure

1. Morning Routine (7-8 AM): Start your day with warm lemon water with a pinch of pink salt. This helps kickstart your metabolism and keeps you hydrated.

2. Morning Fasted Walk: Go for a brisk 30–40 minute walk or aim for 6,000 steps to get your body moving early in the day.

3. Meals: Shubh suggests eating two big meals and one light snack each day, focusing on high-protein and low-carb foods. Make sure to include a protein shake as well.

4. Workout (Optional): Choose either a 15-minute HIIT workout three times a week or aim for 10,000–15,000 steps daily.

5. Sleep: Ensure you get at least seven hours of deep sleep each night. Proper sleep helps regulate hunger hormones and aids in recovery.

Meal Plan (1200-1300 kcal/day)

Breakfast (10-11 AM):

High-protein: Three boiled eggs or 100g of paneer bhurji.
A cup of black coffee or green tea.
Five soaked almonds + two walnuts.

Lunch (2-3 PM):

Balanced meal: One cup cooked rice or two small rotis.
One bowl of dal or 100g paneer/tofu.
One cup of sabzi (avoid potatoes).
Curd or buttermilk for digestion.

For the remaining meals, you can personalize your diet plan by following Shubh for direct guidance.

Workout Plan for Busy People

If you’re struggling to find time for a gym session, Shubh offers two simple workout options:

Option A:

Aim for 12,000 steps per day (track with your phone or a smartwatch).
Use stairs whenever possible, take walks during phone calls and do short 5–10 minute walks after each meal.

Option B:

A fat-burning 15-minute workout, three times a week:

20 jumping jacks
15 squats
10 pushups (knees down if needed)
20 high knees
30-second plank
Repeat this circuit three times.

Rules to Follow for Effective Weight Loss

1. No Sugar: Avoid sugar, even in your tea or coffee.
2. Avoid Packaged and Fried Foods: These foods are full of unhealthy fats and sugars that hinder weight loss.
3. Eat Only When Hungry: Resist emotional eating and only eat when you’re truly hungry.
4. No Eating After 8 PM: Eating late can disrupt digestion and contribute to weight gain.
5. Sleep Early: Aim to sleep by 10-11 PM to regulate your hunger hormones and keep cravings at bay.

Important Note

This plan is designed to help people lose weight in a healthy, sustainable way. However it’s crucial to consult with a doctor or nutritionist before starting any new fitness routine or diet plan especially if you have existing health conditions.

By following this simple and consistent approach, you can achieve significant weight loss without the need for extreme measures or restrictive diets. Stay motivated, trust the process and remember that long-term results come with steady effort.

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