You can lose 10 kg in one month with the help a carefully planned weight loss diet plan and some intense fat-burning workouts. You can also achieve this goal without exercise, but this will require a much more controlled meal plan as well as many restrictions. Some foods must be avoided at all costs if your main goal is fast weight loss. You should also use some superfoods and perhaps even dietary supplements to achieve the best results.
But the most important thing to remember if you are trying to lose 10 kg in one month is that you can succeed only if you stick to the changes in your lifestyle and diet. It might be possible to give yourself an occasional ‘break’ with a big slice of cake for dessert, but only after your goal is reached. You also shouldn’t forget that results of rapid weight loss will not last if you revert back to an unhealthy diet or lifestyle from ‘before’. So if you want to lose 10kg in a month and not get it back the next, you will need to keep your changed diet at the least. Although, you might be able to increase your calorie intake and diversify your meals a bit.
How to Lose 10 kg in One Month: The Perfect Plan
Your perfect journey to a 10 kg weight loss in one month should start with the Body Weight Planner provided by the National Institute of Diabetes and Digestive and Kidney Diseases. This simple calculator will allow you to determine the exact amount of calories that you’ll need to consume to achieve your goal of 10kg weight loss in a month.
Note that this calculator requires you to choose a physical activity you will perform to get in shape faster. Combining diet and regular exercise is exactly what makes this the perfect way to losing 10 kg fast, because workouts will boost your efforts significantly.
Combining diet and exercise is key to healthy and efficient weight loss. But this doesn’t mean that you have to work your body extremely hard. Any kind of physical activity, even a light 30-minute walk, will be good for you. However, if you want to lose weight fast, you’ll need to choose more efficient workouts for fat burning.
The best exercise for fast weight loss are:
- HIIT (high-intensity interval training)
- Strength training
Note that these exercise groups are extremely versatile. For example, dancing, cycling, jogging, and aerobics are all types of cardio workouts. Swimming can also be considered one of its types. However, studies show that swimming has a host of weight loss benefits that far exceed regular cardio (MedicalNewsToday).
HIIT is basically a form of cardio but performed with a strategy in mind. You can do all your regular cardio workouts but boost the intensity for a few minutes to get your heart beating faster. This will enhance the fat burning result, claims the Journal of Obesity.
Strength training doesn’t require you to lift weights. Although, that is its most effective variation, so be sure to use dumbbells if you can. If you want to lose 10 kg in one month, you should have at least three resistance workouts per week. At first, you can work with your own weight only and use elastic bands for added resistance.
In case you are into it, climbing is one of the greatest types of strength training. However, you should never try it without proper training, equipment, and supervision. If you are severely overweight or suffer from any chronic health problems, be sure to consult your doctor before you even try to do something so strenuous.
The ‘golden plan’ to lose 10 kg in one month should include at least 30 minutes of either of these exercise types 5-6 times a week. This should be supplemented with a diet that contains the minimal healthy number of calories (remember the calculator above).
That diet has to be healthy, well-balanced, and rich in proteins, which your new workout regime will require. Choose proteins over carbs and switch to the healthiest fats possible. This means eating less red meat and giving up on any processed and fried foods.
How to Lose 10 kg in One Month Without Exercise
If you want to lose 10kg in a month without exercise, you’ll be facing a challenge. However, as diet is the main component of any weight loss program, you can achieve this goal regardless of whether you start working out or not. But this will require a much more detailed diet planning as well as additional help from supplements and superfoods. You can read about it in detail here.
When you choose this route, you need to develop the most efficient diet plan to lose 10kg in 30 days. You’ll need to cut your calories more severely and completely exclude some foods. You’d best stock up on spices as flavoring your meals with them will enhance their fat-burning effects (for example, ginger and chili pepper).
You should also create a 10 kg weight loss in 1 month diet chart. Plan your meals in advance and use the chart to monitor your progress and see if anything can be improved during your month-long plan.
There is no ‘best diet to lose 10 kg in one month’ so you’ll have an opportunity to work out your own meal plan by following healthy nutrition guidelines and your daily quota of calories. You should know that the majority of ‘ready to use’ 10 kg weight loss in one month plans have a few things in common. The most important is that all of them are either entirely vegan or mostly plant-based. That’s not surprising as research proves that vegetarian diets are exceedingly good for weight management and can be effective in obesity treatment and prevention.
Because it’s naturally plant-based, low-fat, and low-calorie, Indian diet plan to lose 10kg in 30 days is very popular. This is definitely something you should try if you don’t want to deal with bland diets. Indian dishes are flavorful, which makes them more filling and much easier to enjoy while on a rather calorie-limited diet.
1 Month Indian Diet Plan to Lose 10 kg
Vegetables, legumes, and grains are the basis of the traditional Indian diet, and that’s where the bulk of your daily calories will come from if you use this diet to lose 10 kg in one month. The diet is lacto-vegetarian by default, which means it includes only dairy and eggs from animal products. However, if you want to, you want to add some poultry.
Your main sources of healthy fats on this diet will be coconut oil, coconut milk, dairy (surprisingly, this diet meal plan call for full-fat dairy), peanut oil, peanut butter, custard butter, and sesame oil. Dairy products in this plan are milk, kefir, yogurt, and cheese. Note how two of them are also prime sources of probiotics, which boost the health of your gut and therefore the efficiency of the diet.
Main sources of protein, as meat isn’t included in the default plan, are tofu, seeds, nuts, and legumes. Indians are particularly fond of lentils and beans, which they include in a variety of dishes and eat in the form of hummus.
The Indian plan on how to lose 10 kg in one month calls for sparing use of whole grains in your diet. The majority of those should be different types of rice, with brown and basmati being the favorites. Buckwheat and quinoa will also be a great addition to any weight loss diet that aims for fast results.
Indians also advise to consume small amounts of starchy vegetables to improve the health and function of your digestive system. Be sure to add a few servings of potatoes, turnips, yams, and sweet potatoes to your menu. Carrots also are a definite must.
As spices are very important in the Indian cuisine, they are also a major part of the one-month diet plan to lose 10kg. The main spices you should be using at this time are garlic, turmeric, black pepper, cumin, coriander, ginger, cardamom, paprika, basil, and fenugreek. Aside from giving all your dishes a rich boost of flavor, each of these herbs also benefits your health. Some of them help speed up metabolism, and others enhance your digestive health. Combined with the healthy low-fat foods listed above, these spices ensure maximum efficiency of the diet as well as generally boost your wellbeing.
The typical menu in the 1 month Indian diet plan to lose 10kg should look like this:
- Breakfast should be light and contain dairy. It can be some yogurt with fresh fruits and seeds or porridge with fruits, milk, and almonds. If you aren’t a fan of eating something sweet in the morning, try dalia with vegetables.
- Lunch should give you energy with proteins and carbs. Eat some chickpea curry or salad with rice or quinoa. Be sure to try some lentil soup recipes, which are extremely popular and versatile.
- Dinner shouldn’t be too light, so be sure to eat earlier in the day. Again, curry is a popular option for dinner, so are grilled and baked vegetables and tofu. You can also make some lentil pancakes and serve them with veggies and tomato sauce.
Snacks should be limited and restricted to some seeds, nuts, or a few slices of fresh fruits. Be careful with the nuts as they are very high in calories. Therefore, only eat 3-4 a day or even less depending on your dietary guidelines.
Note that the 1 month Indian diet plan to lose 10kg allows for drinking water, sparkling water, and green tea only. If you are looking for fast weight loss, you should forget about sodas, juices, and alcohol. Do not drink your calories, you’ll be getting enough of them from food and cutting them to the max is paramount.
I Want to Lose 10 kg in One Month, What Shouldn’t I Eat?
- Sweet beverages of any kind (it’s best to give up sugar completely or at least for this month)
- Candy, sweeteners, cakes, etc. (including honey)
- Sauces and salad dressings that contain sugar (better make your own)
- Deep fried, and preferably fried foods as well
- Refined oils
- Processed foods
- Junk foods
- Products made with refined grains (white bread, biscuits, etc.)
- Coffee drinks high in calories
- Pizzas, burgers, etc.
- Ice cream
As you should know by now, an effective weight loss diet isn’t only about what you should eat but also about the foods you definitely need to avoid. When you aim so high as 10 kg weight loss in a month, it’s essential that you completely exclude the products listed above. They all prevent you from achieving your goal in different ways, like providing empty calories, messing up metabolism, or reducing the efficiency of digestion. If it’s important to you personally, you might try adding some of them back to your diet after achieving your weight loss goal. However, if you want to stay slim and lean, you should limit these to a very occasional treat.
Can I Lose 10 kg in One Month with Exercise Alone?
You cannot lose 10kg in a month without changing your diet and exercising more instead. You can try, but the amount of exercise you’ll need to do every day will be at least double-the-load of a professional athlete. Overworking your body is extremely dangerous and can lead not only to injury but to cardiovascular problems.
The Telegraph has a great detailed piece that explains why exercising for weight loss doesn’t work. It cites multiple studies that basically prove the same thing, a regular human cannot burn off enough calories through exercise to make up for not cutting them from the diet.
It’s that simple, if you want to lose 10 kg in one month, you need to cut as many calories as you can without endangering your health. This means that diet will be the main focus of your weight loss plan. Exercising can be a good boost to it, especially if you use specialized fat-burning workouts. However, it’s your meals that will determine if you succeed or fail.
What’s the Best One-Month Diet Plan to Lose 10kg?
The best plan to lose 10 kg in one month is a personalized plan developed based on your current weight, activity level, and diet. After considering these factors, you need to calculate how many calories you need to burn in order to achieve your desired goal.
As this is a fast weight loss plan, you might need to cut your calories quite a bit, so adjusting to this program won’t be easy. Be sure to keep a weight loss journal where you will make notes on your meals, workouts, and achieved results. You’ll be able to use it for both, a boost of motivation and a guide on what needs to be improved in your plan.
If you strive to lose 10 kg in one month, you should exercise as much as you can. This will increase the efficiency of your program as a whole. But most importantly, this will help you tone up so your skin doesn’t sag. That’s a common problem with rapid weight loss.
As cutting calories might not be enough, you might also consider supplementing your plan with superfoods that help speed up fat burning. Goji berries are quite popular for that, although their benefits for weight loss have no scientific proof.
Be sure to stick with your weight loss diet as this is what will truly determine if you can succeed. Flavor your foods with spices to trick your mind into thinking that they are more filling. But use the right kinds of spices to boost your metabolism and gut health at the same time.
As every person is unique, you should only trust a personalized plan if you want to lose 10 kg in one month. That’s the best way to ensure it works for you.
Do you agree? Do you have any experience of weight loss plans that didn’t quite work out as you wanted them to? Can you share your own experiences and ideas on how to lose 10 kg in one month?
Please, share your opinions and questions in the comments below!