How to Lose 10 kg in 10 Days

To lose 10 kg in 10 days, one needs to go on rigorous calorie-deficit diet with a strict and routine exercise as well as center their schedule around consuming less than 1000 calories a day, following a diet chart that incorporates all the healthy meal and strictly avoiding fast foods, fried, processed and packaged items. It is also suggested to drink  3-4 liters of water everyday to keep yourself hydrated. Indulging in cardio or some form of exercise is even more important. Read further to come at a more refined answer to your question of how to lose 10 kg in 10 days.  

Is it possible to reduce 10 kg in 10 Days?

There is always some wedding or get-together around the corner giving us motivation to lose some kilos every now and then. There are various ways available to reduce weight, however not all might be a healthy option. Thus, it’s important to follow a healthy method while you are attaining weight loss. Losing 10 kg in 10 days is indeed very difficult but it can be achieved by following a strict diet that follows within 800 to 1000 calories per day. Starting a weight loss journey will go to waste if it’s not being followed with dedication and arduous commitment. There are diet plans, yoga, exercises and home remedies that can help you achieve the desired weight loss. Although some of these methods might be too rigid and may not be always safe for all body types, it is possible to lose 10 kg in 10 days. 

Day wise Diet Chart to lose 10 kg in 10 Days

Diet forms an essential part of any weight loss journey. When it comes to weight loss, diet plays a significant role by providing our body with exact nutrition and essentials that it needs to attain the chosen goals. Below given is the diet chart to lose 10 kg in 10 days. 

Day 1

EARLY MORNING	Detox drink	Fennel seed water
BREAKFAST 8:30 am	Oats Porridge	30g oats + 1 glass (125 ml) milk + 1 tsp sugar + 1 tsp nuts
LUNCH 1:30- 2:00 pm	Matki Pulao + curd	(50g) boiled sprouted moth bean , (30g) soaked and cooked brown rice,(5g) oil, (2 ) chopped spring onions, (1) capsicum + 150gm curd
SNACKS 4:00-4:30 pm	Apple + Mix Nuts	1 Medium apple + 1 tbsp Mixed Nuts/Seeds
DINNER 7:30- 8:00 pm	Lentil soup	oil (10g), onion(½), tomato(½) ,lentil dal (40g)

Day 2

EARLY MORNING	Detox drink	Cumin seed water
BREAKFAST 8:30 am	Milk + wheat flakes	200ml milk  + 3 tbsp wheat flakes + 20g  nuts
LUNCH 1:30- 2:00 pm	2 Besan cheela	(3 tbsp) Besan, onion (1 tbsp), (1 tbsp) Tomato , (2 tsp) oil + 1 katori curd
SNACKS 4:00-4:30 pm	Kala chana chat	2 Tbsp boiled kala chana + 1 tbsp onion + 1 tbsp tomato
DINNER 7:30- 8:00 pm	2 chapati + paneer curry + 1 bowl salad	1 multigrain chapati, 1 katori paneer curry, salad (onion, tomato, cucumber)

Day 3

EARLY MORNING	Detox drink	Fennel seed water
BREAKFAST 8:30 am	Oats besan cheela	2 tbsp Oats + 1 tbsp besan + 2 tsp oil + 1 tbsp onion + 1 tbsp tomato
LUNCH 1:30- 2:00 pm	Dal rice + 1 bowl salad	1 katori rice, 1 bowl yellow moong dal + salad (cucumber, tomato, onion)
SNACKS 4:00-4:30 pm	Fruits curd salad	100 g papaya + 1 katori curd
DINNER 7:30- 8:00 pm	Chapati + sabji + salad	1 oats chapati Chana masala (1 katori) 1 cucumber

Day 4

EARLY MORNING	Detox drink	Cumin seed water
BREAKFAST 8:30 am	Milk + wheat flakes	200ml milk  + 3tbsp wheat flakes + 20g  nuts
LUNCH 1:30- 2:00 pm	Oats Mix Dal khichdi	40g oats, 25g moong dal , ½ small onion(35g), 1 small tomato (90g), 1 small carrot (50g), ½ cup spinach (15g), 1 tsp oil
SNACKS 4:00-4:30 pm	Curd fruit salad	1 cup yogurt + 1 apple
DINNER 7:30- 8:00 pm	Grilled Paneer vegetable Salad	paneer(60g), ¼ cup cucumber, ¼ cup carrot, ¼ cup lettuce, ¼ cup onion, oil (10gm)

Day 5

EARLY MORNING	Detox drink	Fennel seed water
BREAKFAST 8:30 am	Vegetable Sandwich with milk	2 bread slices, 2 slice of paneer, 4 slices cucumber, 4 slices onion, 1 tbsp coriander chutney, 1 tsp butter 1 glass milk
LUNCH 1:30- 2:00 pm	Oats chapati + Paneer Bhurji	Paneer (60g), onion (1 small), tomato (1 small), oil (1 tsp) + 2 oats roti
SNACKS 4:00-4:30 pm	Kala chana chat	2 Tbsp boiled kala chana + 1 tbsp onion + 1 tbsp tomato
DINNER 7:30- 8:00 pm	Vegetable Oats	50g oats 1 small capsicum, 15g peas, 1 small carrot (50g) 1 tsp oil

Day 6

EARLY MORNING	Detox drink	Cumin seed water
BREAKFAST 8:30 am	Paneer besan cheela	3 tbsp Besan, 60gm paneer, 1 tbsp onion, 1tbsp tomato, 2tsp oil
LUNCH 1:30- 2:00 pm	Vegetable poha	40g poha, 150g vegetables, 5g oil
SNACKS 4:00-4:30 pm	Apple + Mix Nuts	1 Medium apple + 1 tbsp Mixed Nuts/Seeds
DINNER 7:30- 8:00 pm	Kosambari Salad	Moong dal (40g), Cucumber (1 small), beetroot (1 small), onion (1 small), tomato (1 small), oil (1 tsp)

Day 7

EARLY MORNING	Detox drink	Fennel seed water
BREAKFAST 8:30 am	Oats apple smoothie	2tbsp Oats, 1 medium apple, 150ml almond milk, 1tsp stevia (for sweetness)
LUNCH 1:30- 2:00 pm	Cheat meal	Meal as per choice (under 500 calories)
SNACKS 4:00-4:30 pm	papaya	100gm papaya
DINNER 7:30- 8:00 pm	Grilled Paneer vegetable Salad	paneer(60g), ¼ cup cucumber, ¼ cup carrot, ¼ cup lettuce, ¼ cup onion, oil (10gm)

Day 8

EARLY MORNING 7:00 am	Detox drink	Fennel seed water
BREAKFAST 10:00 am	Oats besan cheela	2 tbsp Oats + 2 tbsp besan + 2 tsp oil + 1 tbsp onion + 1 tbsp tomato
LUNCH 1:30-2:30 pm	Dal rice + 1 bowl salad	1 katori rice, 1 bowl yellow moong dal + salad (cucumber, tomato, onion)
SNACKS 4:00 pm	Fruits curd salad	100 g papaya + 1 katori curd
DINNER 7:00 pm	Chapati + sabji + salad	1 oats chapati Chana masala (1 katori) 1 cucumber

Day 9

EARLY MORNING 7:00 am	Detox drink	Cumin seed water
BREAKFAST 10:00 am	Paneer besan cheela	3 tbsp Besan, 60gm paneer, 1 tbsp onion, 1tbsp tomato, 2tsp oil
LUNCH 1:30-2:30 pm	Vegetable poha	40g poha, 150g vegetables, 5g oil
SNACKS 4:00 pm	Apple + Mix Nuts	1 Medium apple + 1 tbsp Mixed Nuts/Seeds
DINNER 7:00 pm	Kosambari Salad	Moong dal (40g), Cucumber (1 small), beetroot (1 small), onion (1 small), tomato (1 small), oil (1 tsp)

Day 10

EARLY MORNING 7:00 am	Detox drink	Fennel seed water
BREAKFAST 10:00 am	Vegetable Sandwich with milk	2 bread slices, 2 slice of paneer, 4 slices cucumber, 4 slices onion, 1 tbsp coriander chutney, 1 tsp butter 1 glass milk
LUNCH 1:30-2:30 pm	Oats chapati + Paneer Bhurji	Paneer (60g), onion (1 small), tomato (1 small), oil (1 tsp) + 2 oats roti
SNACKS 4:00 pm	Kala chana chaat	2 Tbsp boiled kala chana + 1 tbsp onion + 1 tbsp tomato
DINNER 7:00 pm	Vegetable Oats	50g oats 1 small capsicum, 15g peas, 1 small carrot (50g) 1 tsp oil

12 ways on How to lose 10 kg in 10 Days

Before starting a weight loss, let’s make your mind arduously dedicated and committed to the goal. Following a diet plan that is calorie deficit and a balanced mix of nutrient-dense foods supplemented with a healthy set of exercises can help you achieve your desired health goals.  There are also certain foods that should be strictly avoided while following this diet. Below mentioned are some of the tips that one needs to take note of while going on the journey of losing 10 kg in 10 days. 

1. Consume less than 1000 Calories a Day
2. Avoid Dairy Products such as Milk, Paneer
3. Drink 3-4 Litres of water everyday
4. Increase Protein Intake
5. Control Meal Portion sizes
6. 2 times HIIT Workout for atleast 45 minutes daily
7. Avoid Carbonated Drinks and Refined Flour
8. Eat Millets and Whole Grain Cereals
9. Drink Green Tea every day to increase Metabolism
10. Avoid Foods containing Carbs
11. Add Fiber Rich Foods to your Diet
12. Take a good Sleep

1. Consume less than 1000 Calories a Day

On an average a human body requires 2000-2500 calories per day with a sedentary lifestyle. However, when starting a weight loss journey one needs to center their meals around a calorie-deficit diet. Consuming less than 1000 calories a day can help achieve this weight loss goal. The meals can include fruits like carrots, berries, cantaloupes, kiwis, and pear and veggies like spinach, broccoli, zucchini, etc. 

2. Avoid Dairy Products such as Milk, Paneer

Dairy products contain lactose, the sugar which can spike insulin and lead to weight gain in the long term. Dairy products are also acidic in nature which can give way to internal inflammation that can pose a threat to weight loss. Excess consumption of paneer is also linked to increased calorie intake further resulting in weight gain. 

3. Drink 3-4 Litres of water everyday

Water is one of the most universal necessities when it comes to achieving health goals. Drinking water fulfills your hydration needs, aids in digestion, keeps you full and it comes without any calories. One should aim to drink 3-4 litres of water everyday which can also help with water retention and bloating problems.  

4. Increase Protein Intake

Consumption of protein is crucial for weight loss as it helps in building lean muscles along with boosting your metabolism. Including a serving of lean proteins in all your meals. Chicken, eggs or fish are some of the best options of lean proteins that can be consumed. However, there are also plant based alternatives of the same like tofu which can be intaken to fulfill your protein requirement. 

5. Control Meal Portion sizes

Taking control of your portion sizes is extremely important. Keep a mindful eye to your portion size. Even when you keep your plate fuller make sure the size of your utensil is small. When you consume your food, take the jolly time to chew the food properly. This will allow you to train your train to eat smaller portions and still feel content staving off the frequent hunger pangs. 

6. 2 times HIIT Workout for atleast 45 minutes daily

Indulging in vigorous exercise can result in greater weight loss and achieving your health goals. Exercises can help increase the rate of calorie burn thus resulting in rapid loss of excess fat stored in the body. Resistance training, such as weightlifting or bodyweight activities, can help you grow lean muscles and increase overall calories expenditure. 

7. Avoid Carbonated Drinks and Refined Flour

Consumption of refined flour can lead to increased fluctuations in blood sugar levels which can give rise to frequent hunger pangs and make you eat at error hours. Eating maida can also lead to infrequent sweet cravings that can further increase the calories intake in the body. Carbonated drinks are often linked with high blood pressure, heart disease, obesity, hyperactivity, mood disorders and thus should be strictly avoided while going on a calorie deficit diet. 

8. Eat Millets and Whole Grain Cereals

Foods like millets and whole grain cereals are all high fiber foods which can help promote satiety and thus keep overeating at bay. Consumption of these foods is vastly helpful while you are on weight loss journey as they curb the appetite and also keeps you energized for long. 

9. Drink Green Tea every day to increase Metabolism

Consumption of green tea increases the amount of antioxidants in your bloodstream. The healthy beverage of green tea is filled with the qualities of catechins and epigallocatechin gallate (EGCG) which boost metabolism. Catechin helps break down excess fat in the body by utilizing the stored energy as well as aids in digestion, which eventually promotes weight loss.  

10. Avoid Foods containing Carbs

Various studies suggest that consumption of low-carb foods can lead to greater weight loss, better glycemic control, and improvements in cardiometabolic risk factors. A lot of extra glucose is stored in the liver and in muscles which gets changed to body fat. A low-carb diet als helps in burning of stored fat for energy which can help achieve weight loss.

11. Add Fiber Rich Foods to your Diet

Foods rich in fiber supports weight loss as it promotes satiety and are also low in calories. Soluble fiber helps in keeping the gut bacteria healthy alongwith acting as a natural appetite suppressant. When you suppress your appetite, you will naturally reduce your calorie intake and thus further promote weight loss. 

12. Take a good Sleep

Sleep plays a crucial role in keeping our health at par. Having a sound sleep significantly adds up to a healthy lifestyle. One should strive to get at least 7-8 hours of sleep every night. A considerate amount of a good night’s sleep assists vastly with improving hormones, promoting good metabolism, lowering stress levels as well as elevating one’s mood. 

Foods to avoid when losing 10 kg weight in 10 days?

When it comes to following a diet for weight loss, there are certain do’s and donts’ that one need be to mindful of. For instance, the diet should be a balanced one including all kinds of nutrients and essentials that are there to keep our body healthy while also promoting weight loss. While figuring out what foods to eat, ist equally important to take note of what foods to avoid when losing 10 kg weight in 10 days. Below mentioned are some of the foods that one should avoid before jumping into their weight loss journey. 

1. Refined Flour

Consumption of refined flours leads to increased fluctuations in blood sugar levels which gives rise to hunger pangs and overeating. Eating refined flour also gives way to increased sweet cravings and thus is responsible for increasing calorie intake. One should strive at avoiding food items made of refined flour such as pasta, puris, namkeens, sweet, bakery items, vadas, bhaturey.

2. Sweetened Beverages
Sweetened beverages like sugarcane juice, aam panna, kokum juice, rooh afza, etc. have added flavors in them which make them a great hurdle in weight loss journey. These only add extra calories into the body without even promoting satiety. Soft drinks should also be avoided as they are empty calories with no real nutrients present in them. 

3. French fries

French fries are the easiest snacking munchies and one can devour too many of these very easily. Although consumption of potatoes in moderation is good for health. However, french fries are high in calories as well as in trans fat both of which can hinder one’s weight loss goals. 

4. Cookies, biscuits and cakes

Food items like muffins, cookies, or biscuits are loaded with added sugars along with refined flour, both of which can be extremely harmful for the overall health of our body as well as the weight loss journey. They also contain trans fat which can give rise to other health conditions such as high levels of cholesterol, lead to heart diseases or cardiovascular diseases. 

5. Pizza and Sandwiches

Whether we like it or not, the favorite snacking option of pizza needs to be cut down as these only add extra kilos to your weight. The content of pizza is rich in calories along with other harmful ingredients such as refined flour, cheese, and processed meats. All of these combined can prove harmful for the body and put our weight loss journey at bay. 

Exercises to lose 10 kgs in 10 days

Diet is a very powerful tool when it comes to losing weight. However, when supplemented with a good set of exercises, it can only enhance the results of weight loss. Most physical activities help in increasing the rate of burning of calories. Below mentioned are some of the exercises that can help one to lose 10 kgs in 10 days. 

1. Jogging or running

The key difference between running and jogging lies between the pace of both. Jogging and running can help in burning of visceral fat, the fat that gets accumulated around the belly. This type of fat gets circled around internal organs and can lead to various health conditions like  heart diseases and diabetes. Start off with 20-30 of jogging per day to achieve healthy results. Meanwhile you can also check out How many calories can walking 1000 steps burn.  

2. Cycling

Cycling is an easy to do fun exercise that can burn around 6.4 calories per minute. Studies show that people who consistently indulge in cycling possess overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer. Ideally an outdoor, the modern world allows for indoor cycling too with the availability of stationary bikes. 

3. Swimming

When done at a moderate pace, swimming can burn around 9-11 calories per minute. Swimming substantially helps in building lean muscles which in turn boosts metabolism and promotes increased burning of calories. Swimming also helps with easing joint pains. Swimming is also known to improve flexibility, and reduce several heart disease risk factors, including high total cholesterol and blood triglycerides.

4. Pilates

Pilates are a fun and more enjoyable form of exercise similar to yoga as it is also considered easier to follow by various people. Pilates have been known to substantially reduce waist, stomach, and hip circumference. The particular exercise also helps in lowering back pain as well as improving strength, balance, flexibility, endurance, and overall fitness. 

5. Weight Training

Weight training helps in building strength and promotes muscle growth. It also increases resting metabolic rate (RMR) which indicates the number of calories your body burns when it’s at rest. Weight training offers a combination of eating fewer calories and increased physical activity. Weight training not only helps in building muscle mass but it also boosts metabolic rate which mean your body burns additional calories even when you are not working out. 

How to lose 10 kg in 10 Days in a Healthy Way?

Starving yourself to weight loss and weakness is neither sustainable nor healthy. Thus, while you are gonna be on a diet plan it’s important that you move ahead in a healthy way. Incorporate healthier habits into your diet that are easier to follow and maintain. Given below are some of the healthy tips to lose 10 kg in 10 days. 

1. Track your food intake:

There are various online services and apps that make it easier for us to log our foods daily and keep a track of all that we are consuming. This can help you keep a check on your total calorie intake, nutrient-breakdown and overall help you manage your health better. 

2. Intermittent fasting

Intermittent fasting has been known to boost metabolism as well increase the rate of burning of fats in the body. Instead of scattering 3 meals throughout the day, aim at devouring all meals at once within the span of 8 to 10 hours and then be on fasting for the rest of the day. For starters, one can try intermittent fasting for once or twice in a week. 

3. Avoid empty calories

Certain foods like biscuits, fizzy drinks, and processed foods are high in calories and have close to no nutritional value which are also known as empty calories. These should be strictly as they only add up to your weight and provide your body with nourishment. 

4. Indulge in aerobic exercises

Besides following a diet judiciously, one should also focus on following a healthy set of aerobic exercises that can increase the burning of fat in one’s body. Cardiovascular exercises are the ones that pump up our heart, boost our metabolism as well as enhance burning of fat. Exercises like jogging or running, swimming, biking, or using a rowing machine are some of the easy and fun aerobic exercises that can help with weight loss significantly. 

Importance of adopting a sustainable weight loss program

Following a diet plan that is structured around losing 10 kgs in 10 days can help one lose weight in the short term. However, in the long term the chances are that this lost weight can bounce back and once again put you at the spectrum of shuffling with weight loss plans. It is to say that this particular weight loss exercise isn’t sustainable in any manner. Thus, in order to maintain the lost weight and prevent it from bouncing back, one needs to stick to a sustainable plan that allows for a gradual weight loss with permanent results without compromising one’s overall health and well being. A sustainable weight loss plan has various health benefits such as reduced risk of chronic diseases, improved physical and mental health, long-term maintenance of weight loss along with better quality of life. 

Expert Review on How to Lose 10 kg in 10 Days

Starting any weight loss journey can be daunting, but all it requires is constant dedication and arduous zeal to get concrete results. While looking to lose 10 kg in 10 days, there are certain things that one needs to be mindful of. It is important to follow a diet with less than 1000 calories per day, drink a lot of water, avoiding dairy products, controlling meal portion sizes, increasing protein intake, avoiding carbonated drinks and sweetened beverages. It is also advised to get sound sleep, indulge in regular exercises, consume foods rich in fiber and protein as it would increase muscle strength, boost metabolism, keep you full for longer and keep overeating at bay. However, following such a rigorous diet plan can only result in weight loss in a shorter run. For long term benefits one needs to have a sustainable weight loss plans that can help one achieve more effective results. 

References

“Benefits of Low Carbohydrate Diets: a Settled Question or Still Controversial?” n.d. NCBI. Accessed February 1, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9621749/.

“Modern Processing of Indian Millets: A Perspective on Changes in Nutritional Properties.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8871339/.

“Diet & Weight Loss.” n.d. Harvard Health. Accessed August 1, 2024. https://www.health.harvard.edu/topics/diet-and-weight-loss.

FAQs

1. Is it possible to Lose 10 kg in 10 Days?

By following a low calorie diet with vigorous exercise, it is possible to lose 10  kg in 10 days. There are various exercises, yoga, diet plans and remedies out there that can help with such rapid weight loss, however, not all of them might be beneficial or suit everyone. 

2. How fast can I lose 10 kg?

The common rule of a healthy weight loss is designated as 0.5 to 1 kg per week. Which is to say, one can achieve a healthy and sustainable loss of 10 kg in 2 to 3 months. 

3. How can I slim my body in 7 days?

Reducing the intake of empty calories consumed from added sugars and processed foods can result in weight loss in 7 days. Along with that, drink more water and add fiber rich foods to your diet to have enhanced results.

4. How to lose 10 kilos in a week?

To lose 10 kilos in a week, consume less than 1000 calories in a day, drink 2-3 liters of water daily, opting for fat free milk products, consuming whole grain cereals or millets, basically the foods with high fiber. 

5. How quickly can you lose 10kg?

Ideally 1kg of weight reduction per week is considered healthy. Thus as per healthy standards, you would require around 10 months to lose 10 kg.