How to Drop 15lbs of Body Fat in 90 Days (Without Extremes)
osing 15lbs of body fat in 90 days is not only possible — it’s realistic when the right systems are in place.
Where most people fail is chasing intensity instead of consistency. Detoxes, extreme calorie cuts, and excessive cardio might work short term, but they rarely last.
My personal training clients who achieve this goal do so by focusing on fundamentals that are simple, repeatable, and sustainable.
Below are three proven frameworks that, when applied together, create predictable fat loss over a 90-day period.
Framework 1: The Training Structure Framework
(Build the engine that drives fat loss)
Fat loss is not about burning the most calories in a single workout. It’s about building a body that burns more calories every day.
Strength Training 3–4 x Per Week
Resistance training is non-negotiable:
Preserves lean muscle during a calorie deficit
Increases resting metabolic rate
Improves insulin sensitivity
A well-structured program focuses on:
Compound lifts (squats, presses, rows, hinges)
Progressive overload (gradually increasing resistance)
Full-body or upper/lower splits depending on schedule
Why This Matters:
Without strength training:
Metabolism adapts downward
Muscle mass is lost
Fat regain becomes more likely
With it, fat loss becomes easier and more maintainable.
Framework 2: The Nutrition Control Framework
(Create fat loss without obsession or burnout)
Nutrition determines whether fat loss actually happens. Training determines how good the result looks.
Calorie Control Without Extremes:
Fat loss requires a calorie deficit, but severe restriction leads to:
Muscle loss
Hormonal disruption
Poor adherence
The goal is a moderate, sustainable deficit that allows:
High energy levels
Strong training performance
Consistency over 90 days
Protein-First Eating:
Protein is the most important macronutrient for fat loss because it:
Preserves lean muscle
Increases satiety
Has a higher thermic effect (burns more calories during digestion)
A simple rule many of my personal training clients follow in St John’s Wood:
Build every meal around a high-quality protein source
Fill the rest with vegetables for fiber and controlled carbohydrates
This removes guesswork and keeps nutrition manageable.
