Enough protein. Protein protects muscles and speeds up metabolism.

Strength training. The more muscle you have, the more actively your body burns energy, even at rest.

Moderate cardio. Walking, swimming, and cycling help you burn excess weight without exhaustion.

Sleep and stress. Lack of sleep and chronic stress increase cortisol levels, which inhibits fat burning.

Drinking enough fluids. Water is your ally in metabolism and appetite control.

🚫 Mistakes that prevent you from losing 15 kg

Too few calories - the body slows down metabolism.

Cutting out carbohydrates completely - energy drops, motivation vanishes.

Moving the scale every day - unnecessary stress.

Lack of patience – fat loss is slow, especially after the first 5-7 kg.

💡 Approximate schedule for real weight loss

Months 1-2: loss of 4-6 kg

Months 3-4: loss of 8-10 kg

Months 5-6: loss of 12-15 kg
If you stick to your diet and exercise routine, the results will not only be visible but also long-lasting.

🏁 Summary

Losing 15 kg in 4-6 months is realistic. It's not quick, but it's safe and sustainable. The key is consistency, mindful eating, and exercise.
Quick diets only work for as long as they last, but habits last a lifetime.