Want to lose 15 pounds / 7kg in 30 days? You need to take an aggressive approach Try this: 1⃣ Caloric deficit: find an online calorie deficit calculator. Find your typical caloric intake that maintains your current weight, then reduce your caloric intake by at least 1000 calories 2⃣Cardio: at least 3 times per week, 30-45 min per session. I find the Stairmaster is MUCH better than a treadmill and it's easier on your knees/ shins. 3⃣Weight training: you don't want to be soft after you lose the weight. Make sure you hit the gym and do some resistance training at LEAST 4 times per week. I currently do 6. Search YouTube for good push/ pull workout routines. Make it a habit even after you lose the fat. 4⃣High protein intake: another way to retain and build muscle mass. For Vegans: try seitan, tofu, tempeh, edamame, lentils, spelt, spirulina, quinoa, oatmeal, wild rice, nuts For everyone else: Chicken breast, Lean beef ( sirloin is lean, but I love ribeye even though it's not), fish (salmon has tons of omega-3 fatty acids. Great for you), shellfish in moderation, turkey breast. -If you can't get enough protein in your diet, supplement with a protein powder. Just don't use it as a meal replacement. 5⃣Try Pride Foods Rice n Grinds. It's a great pre and post workout meal. Similar to cream of rice but organic, flavored, and does not contain added iron. I like to add 1 scoop of vanilla protein powder to mine, for added flavor. 6⃣Reduce Refined Carbohydrates: stop eating cereal, white bread, white pastas, etc. Good alternatives are: oatmeal, ezekiel bread, ancient grain pastas. 7⃣Cut out the sugars: this should be obvious. No more sugary sports drinks, sodas, pastries, cookies, ice cream. If you wanna lose the weight, you need to make sacrifices. Besides, no one wants diabetes. 8⃣Increase your water intake: water boosts your metabolism, helps you feel satiated, and your kidneys need to be flushed more frequently to prevent the buildup of toxins. If your pee is dark, you ain't drinking enough H2O 9⃣Get adequate sleep: Sleep significantly impacts weight loss. direct effects: 🔹Hormone Regulation - Insufficient sleep disrupts hormones like leptin and ghrelin, which control appetite and satiety. 🔹Metabolism - sleep deprivation can slow your metabolism, slowing calorie burn. Aim for 7-8 hours per night. 🔹Insulin Sensitivity - the better you sleep, the easier it is for your body to process glucose, preventing fat storage. Limit your screen time before bed (at least 30 min prior) Avoid caffeine at least 4 hours prior 🔟Most importantly: Be realistic and don't give up! You're body might fight the change at first and you may not see results right away. Give it a couple weeks. You'll be amazed at how your brain can be trained to not only accept the changes but embrace them too. Once you lose the weight, make sure you adopt some of these changes as a new lifestyle. Hope this helps!