Lifestyle

How to lose 10kg in a month

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Losing 10kg in a month is an ambitious goal that requires strict dietary control and a calorie deficit.Since 1kg of fat equals approximately 7,700 kcal, losing 10kg means burning 77,000 kcal in a month.

This would require a daily calorie deficit of about 2,566 kcal, which is extremely difficult to achieve through exercise alone.


For example, running for 6–8 hours daily would burn around 1,700 kcal, making it impractical.

Does it sound like we’re discouraging you? Far from it! But we do need to sound a note of caution that this level of weight loss is extremely difficult and may not be healthy for everyone.A safer weight loss rate is 0.5-1 kg per week because extreme calorie restriction can lead to muscle loss and nutritional deficiencies.

If you still want to go ahead, we have some tips for you:
  1. Consume Less Than 1200 Calories a Day – Consuming fewer than 1200 calories daily helps accelerate weight loss but should be done carefully to ensure you still get essential nutrients.
  2. Cut Down Sugar Intake – Avoid processed sugars, sweetened beverages, and desserts.
  3. Drink 3-4 Liters of Water Daily – Hydration is key to boosting metabolism and flushing out toxins.
  4. Increase Protein Intake – Proteins help maintain muscle mass while promoting fat loss. Opt for lean protein sources like chicken, fish, eggs, tofu, and legumes.
  5. Control Meal-Portion Sizes – Use smaller plates and measure portions to avoid consuming extra calories.
  6. Do HIIT Workouts Twice a Day for at Least 45 Minutes
  7. Avoid Carbonated Drinks and Refined Flour – These contribute to weight gain by adding empty calories and slowing metabolism. Stick to whole, unprocessed foods.
  8. Avoid Foods Containing Carbs – Reducing carbohydrates, especially refined carbs like bread, pasta, and white rice, forces the body to burn fat for energy, aiding weight loss.
  9. Add Fiber-Rich Foods to Your Diet – Fiber helps with digestion, promotes satiety, and prevents overeating. Include vegetables, legumes, and whole grains in your meals.
  10. Get Good Quality Sleep – Aim for 7-9 hours of sleep to support weight loss.

Foods to Avoid for Rapid Weight Loss

  • Sugary Beverages – Sodas, sweetened teas, energy drinks, fruit juices
  • Refined Carbohydrates – White bread, pasta, pastries, and processed cereals
  • Processed Foods – Chips, frozen meals, fast food
  • Sweets and Desserts – Cakes, candies, ice creams
  • Alcohol – Beer, wine, cocktails
  • High-Fat, Low-Nutrient Foods – Fried foods, processed meats.

Foods To Eat To Lose 10kg In A Month

  • Lean Proteins – Chicken, fish, tofu, eggs, Greek yogurt
  • Whole Grains – Quinoa, brown rice, oats, whole wheat
  • Fruits and Vegetables – Leafy greens, berries, carrots, cucumbers
  • Healthy Fats – Avocados, nuts, olive oil, seeds
  • Low-Calorie Dairy – Skim milk, Greek yogurt, cottage cheese
  • Hydration – Water, herbal teas, black coffee

How Quickly Can I Lose 10kg Without Exercise?

Losing 10 kg without exercise typically takes more than a month. A sustainable rate is 0.5-1 kg per week through diet modifications.

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