Diet and exercise. There is no magic trick. Reduce caloric intake and increase physical activity to create a deficit. There are a ton of regimes online. Pick whichever seems moderate / boring. Anything exciting is probably going to starve you or strain your body.
Lots of diets will work, as long as they drastically reduce or eliminate sugar and other simple carbohydrates. Diets like the South Beach Diet work by sharply reducing carbohydrates and restricting calories and getting your metabolism into ketosis, where it is burning stored fat for energy. It isn’t easy though. It takes a lot of discipline to follow the diet. A big part of the problem is that sugar is addicting. It is like trying to quit smoking. You should consult your personal physician about this, but you might benefit from one of the new anti-obesity drugs, such as Contrave. This will suppress your cravings for simple carbs and sugar and kill the urge to snack which tends to pop up at various times and causes efforts to diet to go off the rails. If you are heavy enough and have good insurance, the cost of the drug might be covered. If not, ask your doctor about individual prescriptions for the two drugs (Naltrexone and Bupropion) which make up Contrave. These are available very cheaply in generic versions. As far as exercise, low-intensity exercise like walking is a good idea because high intensity exercise can promote a cycle of more hunger and more eating in response.
There are four approaches to get in shape up to 15kg.
1.Make a guarantee to getting more fit.
Make sense of what assets will be most useful to you — bolster gatherings, relatives, an application that tracks what you eat. Whatever it is, prepare it for when you are beginning your health improvement plan.
2.Keep track of your current caloric admission.
One pound is equivalent to 3,500 calories, so to lose 1–2 pounds every week, you have to eat 500–1000 calories less every day. Knowing where you are toward the start is basic to plotting your eating regimen design. You can keep a diary, do it on the site referenced underneath, or utilize one of the numerous applications accessible.
3.Think about conceivable eating regimen changes.
On the off chance that you eat out a considerable measure, consider how you can cook at home to have more control of your eating regimen. Look through cookbooks and online to discover new formulas that sound engaging. A major piece of beginning a get-healthy plan is changing your method for eating, and new sustenances and dishes will be a piece of that. Cooking similar things you generally make and simply eating less can be more troublesome than planning something new with less calories in a similar size part.
4. Take supply of your present exercise regimen.
On the off chance that you are practicing close to nothing, you have a ton of choices to investigate as you design your weight reduction. In the event that you are now working out, consider how you might need to add to the exercises you as of now do. You might need to begin another activity class to rouse you to practice more.