How to Lose 10 Kg Weight

To lose 10 kg weight, one can enrich their protein and fiber intake, drinking 3-4 litres of water daily, practise intermittent fasting and cardiovascular exercise, consume more millets, whole grain cereals, vegetables and fruits. The best approach to achieve weight loss goals is through sustainable practices that aim at making long-term impacts on your overall healthy through lifestyle changes. Besides following a balanced, low-calorie, protein and fiber rich diet as well as performing regular exercises, one should also focus on getting a sound and uninterrupted sleep, cut down one excess salt or sugar, consume detox drinks and practice portion control. Continue reading to know more on how to lose 10 kg weight. 

Is it Possible to Reduce 10 Kg Weight

Yes, it is possible to reduce 10 kg weight by setting realistic goals, following a calorie deficit diet that is rich in nutrients such as fiber and protein,  practising cardio exercises and strength training and monitoring your portion size. A healthy weight loss rate is losing 4-5 kgs in a month, otherwise following rapid weight loss can lead to nutritional deficiencies and health concerns. Weight loss depends on a bundle of factors such as age, gender, medical state and lifestyle. Thus, following a weight loss plan that caters to personalised needs is essential to achieve your goals and also enhance your overall health. It is important to make minor tweaks into regular habits, such as cutting down on processed foods and sugary drinks, opting for healthy evening snacks that keeps one full for long, consuming detox drinks and herbal teas, taking stairs or walking whenever possible and staying hydrated always. Incorporating all of these into your daily routine as well as following a balanced diet plan is how to lose 10kg fast. 

14 ways on How to lose 10 Kg Weight

The various ways on how to lose 10kg include indulging in HITT workouts, drinking plenty of water, consuming protein-rich breakfast, controlling portion size or adding more Fiber rich foods to meals. Below mentioned are some of the ways on how to reduce 10 kg weight. 

1. Eat a protein-rich breakfast

Eating a protein-rich breakfast will help in reducing the levels of ghrelin which is the hunger hormone, while also increasing satiety hormones that is leptin. This helps in reducing hunger pangs and keeps one full for longer hours avoiding overeating. Protein also has a higher thermic effect, which refers to the energy it requires to digest the food, which adds a positive effect on the resting metabolism helping to burn calories even when the body is at rest as well as maintaining lean muscle mass. Below given are some of the recipes of protein-rich breakfast which can help in finding out how long to lose 10kg.

1. Protein Oatmeal Pancakes
Ingredients 

1. Baking Powder- 0.5 tsp
2. Oats- 2 tbsp
3. Salt- 1 g
4. Almond Milk- 150 ml
5. Butter- 10 g

How to make

1. Grind oats in a blender
2. In a bowl combine protein powder, powdered oats, baking powder, stevia, salt, melted butter, almond milk
3. Make sure the mixture is without any lumps
4. Cover the whisking bowl and let it sit for about 15 to 20 minutes.
5. In a small frying pan, heat the olive oil over medium low flame.
6. Put the batter using a ladle and make sure to cook on both sides until golden brown.

2. Scrambled Eggs
Ingredients 

1. Green Gram Whole- 1 tbsp
2. Bengal Gram (Chana Dal)- 1 tbsp
3. Black Gram Dal- 1 tbsp
4. Butter- 2 tsp

How to make

1. In a deep bowl, mix green moong dal, yellow moong dal, and urad dal with just enough hot water, then cover and set it aside for 2 hours
2. Blend the soaked & drained dal while adding some water
3. Now pour the batter in a mixing bowl and add green chilli paste, ginger, salt, turmeric, asafoetida, chilli powder, chopped corriender
4. Using a ladle pour the batter on a preheated greezed pan 
5. Now cook the cheela  properly from both sides.
6. Remove it from the pan & serve when hot

3. Scrambled Eggs
Ingredients 

1. Coriander Leaves- 1 tsp
2. Black Pepper Powder- 2 g
3. Raw Whole Egg- 1 Medium
4. Egg White- 2 Egg White
5. Ghee- 1 tsp
6. Green Chillies- 0.5 tsp
7. Ripe Tomato- 1.5 tbsp
8. Onion- 1.5 tbsp
9. Pav Bhaji Masala- 0.25 tsp
10. Turmeric Powder- 0.25 tsp
11. Salt- 0.25 tsp
12. Black Pepper- 0.25 tsp
13. Capsicum green- 2 tbsp
14. Capsicum Yellow – 1 tbsp

How to make

1. In a pan, heat ghee, chopped onion, chopped green chilli, turmeric, salt as per taste, pepper, pav bhaji masala (optional) and cook for 3-5 mins till the onions become translucent. 
2. You can add any other vegetable of your choice.(capsicum, tomato)
3. Add eggs, whisk them thoroughly until cooked
4. Garnish with coriander leaves.

2. Drink plenty of water daily

Drinking plenty of water daily can significantly aid in weight reduction through several mechanisms. Firstly, water has zero calories, making it a preferable choice over sugary drinks that contribute to weight gain. Consuming water before meals can also promote a feeling of fullness, potentially reducing overall calorie intake. Water plays a crucial role in regulating body temperature during physical activity, enhancing exercise performance, which in turn aids in burning calories and shedding excess weight. 

3. 2 times HIIT Workout for atleast 15 minutes daily

Practising High-Intensity Interval Training (HIIT) twice daily for at least 15 minutes can be a highly effective way on how to reduce 10 kg weight. HIIT involves short bursts of intense exercise followed by brief recovery periods, which helps to elevate the heart rate and boost metabolism. This form of training is known to burn a significant amount of calories in a short period and continues to do so even after the workout is completed due to the afterburn effect, or excess post-exercise oxygen consumption (EPOC). Below given are some of the HIIT workouts to figure out how to lose 10kg fast. 

1. Burpees
Burpees are a full-body HIIT exercise that combines strength training and cardio in one powerful movement. A burpee involves sitting in a squat position, kicking the feet back into a plank, performing a push-up, returning to the squat, and then jumping explosively into the air. This sequence engages multiple muscle groups, including the legs, core, chest, and arms, while rapidly elevating the heart rate. The high intensity of burpees makes them effective for burning calories, improving cardiovascular fitness, and building muscular endurance.

2. Jump Squats
The exercise involves performing a traditional squat and then jumping at the top of the movement, landing softly and immediately going into the next squat. This dynamic movement not only builds lower body strength and power but also increases the heart rate quickly, making it an excellent calorie-burning exercise. Jump squats enhance muscle tone and improve cardiovascular health, contributing to a more efficient metabolism and greater overall fitness when included in a HIIT regimen.

3. Mountain Climbers
Mountain climbers are a core-strengthening HIIT exercise that also provides a significant cardiovascular challenge. Starting in a plank position, the exercise involves alternating bringing the knees towards the chest in a running motion while keeping the core engaged and the body in a straight line. Mountain climbers target the core, shoulders, and legs, and the rapid, continuous movement helps to elevate the heart rate and burn calories effectively. Finding out how many calories should i burn a week will better assist one in planning out their workout routine. 

4. Increase Protein Intake 

Protein is one of the most important nutrients that our body requires to perform several crucial bodily functions such as muscle building or recovery, tissue repair, build certain hormones and enzymes. To reduce 10kg weight, one should include protein rich foods into their diet such as lean meats, chicken breast, dairy products, tofu, fish or eggs. Protein helps in promoting the growth of satiety hormones as well as suppresses hunger pangs. They also enhance resting metabolism which allows the body to burn calories even when it’s at rest. Moreover, one of the major concerns that people face during weight loss is loss of lean muscle mass which is also retained through protein intake. 

5. Control Meal Portion sizes

Large portion sizes contribute to overeating and excess consumption of calories which ultimately adds extra kilos to one’s weight. One of the best ways on how to lose 10 kilos is through controlling the portion size of our meals which prevents overindulgence. Use smaller plates, spoons or glasses which can influence the amount of food you consume. While eating out, request for serving of the half the regular portion size or children’s dish sizes. Consume a glass of water before every meal which will keep you less hungry and prevent overeating. One can plan out their meals more significantly after finding out How many calories should i eat in a week?

6. Cut Down Salt And Sugar

Excess intake of salt and sugar can give way to lifestyle diseases such as hypertension, diabetes or cardiovascular diseases. One should not consume more than daily recommended amount of salt which is less than 5 g. One can cut down on the salt intake by reducing the consumption of processed foods and salty snacks. It is also advisable to increase the intake of fresh fruits and veggies which will enhance the potassium levels that can reduce the negative effects of sodium. One should also reduce the intake of free sugar in their diet substantially, else it can give way to blood sugar spikes leading to diabetes. Avoid sugar-sweetened beverages, sugary snacks and candies, instead consume natural sugars such as fruits or honey. 

7. Practice Intermittent Fasting

Practising intermittent fasting can be an effective strategy for weight reduction by regulating the timing of food intake rather than focusing on calorie restriction. Intermittent fasting involves cycling between periods of eating and fasting, such as the 16/8 method, where one fasts for 16 hours and eats within an 8-hour window. This approach can help reduce overall calorie consumption as there are fewer hours in the day available for eating. Additionally, intermittent fasting can enhance metabolic health by improving insulin sensitivity and increasing the body’s ability to burn fat for energy during the fasting periods.

8. Eat Millets and Whole Grain Cereals

Eating millets and whole grain cereals is another effective method on how to lose 10kg fast due to their high fiber content, low glycemic index, and rich nutrient profile. These grains are packed with dietary fiber, which promotes satiety and reduces overall calorie intake by making you feel fuller for longer periods. Their low glycemic index helps in maintaining stable blood sugar levels, preventing spikes and crashes that often lead to overeating and cravings. 

9. Add fiber to your diet

Fiber is known to slow down digestion which keeps one full for long and prevents overeating. Some studies show that consumption of 33g of fiber can keep one’s appetite controlled as well as reduce their serving size. Soluble fiber found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables mixes with water to form gel-like substance which slows down the release of digested food from stomach into the gut. This helps in keeping one full for prolonged periods and prevents overindulgence thus avoiding the risk of weight gain. Insoluble fiber on the other hand helps in regulating bowel movements allowing the smooth passage of stool and thus preventing constipation. Along with fibrous foods, one can also include Zero Calorie Foods into their diet. 

10. Cardiovascular Exercises

Cardiovascular exercises help in weight loss by burning calories through intense physical activity engaging large muscle groups like legs or upper body.. Walking, jogging, swimming, cycling, and zumba are some of the most common forms of cardio exercises that people enjoy. Practising 150 minutes of cardio per week is required is one of the effective ways on how to lose 10 kilos. The duration and intensity of exercise can be gradually increased over time. Below mentioned are some of the cardio exercises that one can practice.

1. Running
Running is a highly effective cardiovascular exercise that improves heart health, burns a substantial number of calories, and enhances overall fitness. Whether done outdoors or on a treadmill, running engages major muscle groups, including the legs and core, while significantly elevating the heart rate. Regular running can help in reducing body fat, increasing lung capacity, and improving endurance. 

2. Cycling
Cycling, whether outdoors on a bike or indoors on a stationary bike, is an excellent cardiovascular exercise that strengthens the heart and lungs while burning calories efficiently. This low-impact workout is gentle on the joints, making it suitable for people of all fitness levels. Cycling targets the lower body muscles, particularly the quadriceps, hamstrings, and calves, while also engaging the core for balance which can improve cardiovascular endurance, promote weight loss, and enhance leg strength and muscle tone.

3. Swimming
Swimming is a full-body cardiovascular exercise that combines aerobic conditioning with resistance training. The water provides natural resistance, which makes muscles work harder without putting stress on the joints, making it an excellent choice for people with joint issues or those looking for a low-impact workout. Swimming engages multiple muscle groups, including the arms, legs, back, and core, while continuously elevating the heart rate. Swimming can also help you find out the answer to, How to Lose 1 Kg in a Week.

11. Avoid Foods containing Carbs Fad Diets

Carb fad diets are those that significantly reduce the carb intake and is thought to be q quick remedy for weight loss. However, there is very little research which presents similar claims and rather points out its negative impact on health in the long term. Atkins diet, ketogenic diet, Paleolithic diet, Mediterranean diet, vegetarian diet, intermittent fasting and detox diet are some of the popular fad diet plans. The weight loss achieved through fad diet results in rapid weight loss which isn’t sustainable and the chances of lost weight bouncing back increases. They also fail in fulfilling the nutritional requirements of individuals and lack scientific evidence. You can better start off with How to lose 20 kgs in 5 months. 

12. Eat enough vegetables & fruits

Fruits like berries, apples, and pears and vegetables such as soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens substantially assist in reducing weight and also promotes overall well-being of health. These fruits and veggies can be the go to solution for how to lose 10 kg weight because of their fiber and water content which keeps one full for prolonged periods by adding value to the meal. This also prevents overeating and keeps the intake of calories at par.

13. Take a good Sleep

A study by UChicago Medicine stated that a sound and uninterrupted sleep duration of 7-8 hours can help burn 270 calories per day. Short sleep duration is often linked to accumulation of belly fat and an increased Body Mass Index. Sleep deprivation also leads to increased appetite and excess intake of calories. This is because inadequate sleep can lead to an increase in hunger hormones and reduce the levels of satiety hormones causing frequent hunger pangs. Proper sleep also promotes healthy food choices and avoid processed or sugary foods. 

14. Add salads in your diet

Salads made with a variety of fresh vegetables provide essential vitamins, minerals, and fiber while being low in calories. The high fibre content promotes a feeling of fullness, which can help control hunger and reduce overall calorie intake. Including lean proteins such as grilled chicken, tofu, or beans in salads can enhance their nutritional value and keep you satiated for longer periods. By replacing higher-calorie, less nutritious foods with nutrient-dense salads, you can effectively manage your weight, improve digestion, and support overall health. This advice can also be incorporated into a 7 days weight loss diet plan. 

Week wise Diet Chart to lose 10 Kg in a month

Below given is a diet chart on how to reduce 10 kg weight-

Week 1

Early Morning- Fennel seed water, Jeera water
Breakfast- 1 Stuffed Paneer Cheela with homemade green chutney, Veg Oats, Sprouts Chaat
Lunch- Matki Pulao, Oats Mix Dal khichdi, Paneer Salad
Dinner-  Sauteed vegetables, Curd Dalia, Vegetable Oats

Week 2

Early Morning- Fennel seed water, Cumin seed water
Breakfast- Oats Porridge , Veg Poha, Sprouts Chaat
Lunch- Dal with rice with salad, Oats Khichdi
Dinner-  Green beans sabji with salad, Ragi vegetable porridge, Mixed dal soup & salad

Week 3

Early Morning- Fenugreek seed water, Lemon ginger water
Breakfast- Sprouts Dhokla, Berry Smoothie Bowl, Sprouted Methi & moong dal cheela
Lunch- Paneer bhurji with 1 quinoa + oats chapati, Buckwheat & sprouts khichdi, Sabji + chapati + salad
Dinner-  Carrot Soup + salad, Lauki soup, Pea Soup

Week 4

Early Morning- Fennel seed water, Jeera water
Breakfast- 1 Stuffed Paneer Cheela with homemade green chutney, Veg Oats, Sprouts Chaat
Lunch- Matki Pulao, Oats Mix Dal khichdi, Paneer Salad
Dinner-  Sauteed vegetables, Curd Dalia, Vegetable Oats

Top Lifestyle Tips On How To Lose 10 Kg Weight

Below mentioned are some of the crucial lifestyle tips on how to reduce 10 kg weight. Incorporating these tips into your daily routine can help enhance the effects of the weight loss diet plan that one is following as well as bring a long-term impact on one’s overall health. 

1. Manage Your Stress Levels

High levels of adrenaline and cortisol in the body can lead to increase glucose levels in the bloodstream. High stress is a leading cause of sugar cravings, which can lead to problems with stress eating or other eating disorders. High calorie foods can cause unhealthy weight gain. Thus, it’s important to relieve stress through meditation, yoga, or other relaxing practices. 

2. Walk wherever you can 

It’s the minor tweaks in life that ultimately adds to the great changes. Walking for 30 minutes in a day can help one find positive answers of how to reduce 10 kg weight. Walking post meals can help digest the food easily, enhance cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It is advisable to adopt walking not only as part of workout but in daily habits such as taking stairs instead of elevators. This will help enhance the levels of cortisol, epinephrine, and norepinephrine in the body, the hormones that can provide an energy boost and enhance one’s mood. Finding How many calories can walking 1000 steps burn will motivate you further to incorporate the habit into your daily life. 

3. Monitor Progress

Track your food intake and exercise to stay accountable and identify areas for improvement. It is equally important to set realistic and sustainable goals for yourself, mapping out challenging goals can lead to burn out and health complications. It is advisable to break down your weight loss goal into smaller, achievable milestones to stay motivated and track progress. 

4. Limit Alcohol Consumption

Alcoholic beverages are high in empty calories and can contribute to weight gain. Limit consumption to special occasions. Drinking is also often linked with making poor eating choices and consumption of high-carb and calorie loaded foods. If you do drink, opt for lower-calorie options like wine or light beer and avoid sugary mixers.

Is losing 10 Kg in a month healthy?

The diet plan for how to reduce 10 kg weight is carefully designed in a way that it fulfills the nutritional needs of an individual by maintaining a calorie deficit diet. However, the chance of health complications increases when one starts a diet plan that is rigid and is of shorter duration. The risks associated with the ways on how to lose 10 kilos include inadequate consumption of certain vitamins and minerals, feelings of weakness and fatigue, even dehydration and constipation in certain cases. Diets that ensure rapid weight loss can lead to loss of muscle and bone mass as well as the chances of the lost weight bouncing back also increases incredibly. Thus, it’s recommended to cater to individual needs and customize a diet plan that can help one achieve healthy weight loss in a healthy and sustainable manner. 

Expert Review on How to Lose 10 Kg Weight

Dr. Amit Kochar is a certified dietitian and he suggests several ways on how to lose 10 kilos such as increasing fiber and protein intake, avoiding fad diets, cutting down on processed and salty foods as well as sugary snacks and carbonated drinks, including whole fruits and veggies into the diet, incorporating millets and whole grains, doing regular  physical activity such as strength training, cardiovascular exercises and HIIT workouts. Moreover, it is also important to consume liberal amount of water, monitor portion size, manage stress levels, limit alcohol consumption, take stairs instead of elevators and make overall lifestyle changes.  

References

Caldwell, Alison. 2022. “Getting more sleep reduces caloric intake, a game changer for weight loss programs.” UChicago Medicine. https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/2022/february/getting-more-sleep-reduces-caloric-intake.

“Weight-Loss and Maintenance Strategies – Weight Management.” n.d. NCBI. Accessed June 29, 2024. https://www.ncbi.nlm.nih.gov/books/NBK221839/.

“WHO EMRO | Reduce fat, salt and sugar intake | Nutrition site.” n.d. WHO Eastern Mediterranean Region. Accessed June 27, 2024. https://www.emro.who.int/nutrition/reduce-fat-salt-and-sugar-intake/index.html.

FAQs

1. How long does it take to lose 10 kgs?

It can take around 2.5 to 5 months to lose 10 kgs, however weight loss depends on several factors such as age, gender, diet, physical activity, medication, health status or lifestyle. 

2. Can I lose 10 kgs in 2 months?

Yes, one can lose 10 kgs in 2 months by creating a calorie deficit, practising strength training, consuming fiber and protein rich foods, avoiding excess intake of sugar and salt, staying hydrated and practising portion control. However, it is advisable to go at a steady pace to avoid health complications or nutritional deficiencies. 

3. What’s a Healthy Approach To Lose 10 kg In A Month?

The healthy approach on how to reduce 10 kg weight includes eating a protein-rich breakfast, drinking 3-4 litres of water daily, cutting down on salt and sugar, doing HIIT and cardiovascular exercises, getting proper sleep or consuming fiber-rich foods. 

4. Are There Any Quick Ways To Lose 10 Kg weight?

The quick ways on how long to lose 10kg involves creating a calorie deficit through consuming less calories than what you are spending through physical activity. This can be further enhanced by consuming protein rich foods which boost resting metabolism that leads to burning of calories even when the body is at rest. 

5. Is It Difficult To Lose 10 Kg in a month?

Although it is possible to lose 10 kg in a month, it can be a challenging and difficult goal to achieve. One should rather aim to practice more sustainable methods that can help attain weight loss without compromising health or causing nutritional deficiencies. 

6. How to lose 10 kg quickly?

If you are still wondering, how long to lose 10kg, it can be through a calorie deficit, introducing protein and fiber rich foods to the diet which will promote fullness, boost digestion and metabolism. One should also incorporate strength training to retain lean muscle mass as well as make lifestyle changes through staying hydrated, practising portion control, avoiding fad diets and cutting down on salt and sugar. 

7. How many calories needed to burn to lose 10 Kg in a month?

One need to burn around 1,500-2,000 calories per day to lose 10 kg in a month.