HomeWeight LossDiet MenuHow to Lose 10kg in a Month - Your Ultimate Guide! 

How to Lose 10kg in a Month – Your Ultimate Guide! 

If you’ve been asking yourself, “How to Lose 10kg in a Month?”, and if the persistent weight gain has you concerned, you’re in the right place. While crash diets might have let you down in the past, we’re here with a sustainable approach to not only help you lose weight but keep it off.  

Let’s explore a holistic plan that includes effective workouts, dietary recommendations, and lifestyle adjustments. Dive in as we chart out a course towards a healthier version of you, where your weight loss goal becomes an attainable reality. 

How to Lose 10kg in a month? 

how to lose 10kg in a month
how to lose 10kg in a month

Minimize Consumption of Junk Foods: These items are often high in calories, unhealthy fats, and sugars, making them detrimental to your weight loss goals.  

Prioritize Regular Exercise: Engage in a combination of cardiovascular exercises, strength training, and flexibility workouts to boost your metabolism and burn calories effectively. 

Hydrate Adequately: Drinking an ample amount of water helps in suppressing hunger, increasing metabolism, and promoting efficient digestion. 

Limit Sugar Intake: Minimize your intake of sugary foods and beverages, as they can lead to spikes in blood sugar levels and unnecessary calorie intake. 

Ensure Quality Sleep: Aim for 7-9 hours of uninterrupted sleep each night to regulate hunger hormones, reduce cravings, and support your weight loss efforts. 

How to Lose 10kg in a month: Food to Eat 

To aid in your weight loss journey, here are some recommended foods to consume: 

Healthy Fats: 

how to lose 10kg in a month diet plan
how to lose 10kg in a month diet plan
  • Salmon (3oz) 
  • Herring (3oz) 
  • Mackerel (3oz) 
  • Olives (10 small) 
  • Olive Oil (1tbsp) 
  • Avocado (½) 
  • Coconut Oil (1tbsp) 
  • Dark Chocolate (2 squares or about 1oz) 
  • Nuts: Walnuts, almonds, cashews, etc. (1oz) 
  • Seeds: Pumpkin, sunflower, chia, etc. (1oz) 


is it possible to lose 10kg in a month
is it possible to lose 10kg in a month
  • Eggs (2-3) 
  • Whey Protein (1 scoop) 
  • Tuna (½ can) 
  • Greek Yogurt (4-5oz) 
  • Chicken Breasts (3oz) 
  • Oysters (3oz) 
  • Lean Beef (3oz) 
  • Lentils (½ cup uncooked) 
  • Chickpeas (½ cup uncooked) 


how to lose weight 10kg in a month
how to lose weight 10kg in a month
  • Apples 
  • Pears 
  • Grapefruit 
  • Berries 
  • Oranges 
  • Most Vegetables 
  • Sweet potato (8-10oz) 
  • Quinoa (¼ cup uncooked) 
  • Lentils (½ cup uncooked) 
  • Black beans (½ cup uncooked) 
  • Whole Grain Couscous (¼ cup uncooked) 
  • Whole Grain Bread (2 slices) 
  • Oatmeal (½ cup) 

Spices and Nutrient Dense Foods: 

lose 10kg in a month
lose 10kg in a month
  • Kimchi 
  • Bok Choy 
  • Romaine Lettuce 
  • Cinnamon 
  • Cayenne Pepper 
  • Turmeric 
  • Yogurt 
  • Kefir 

How to Lose 10kg in 30 days: Food not to Eat 

While some foods can propel your weight loss journey, others can hinder it. Here’s a list of what not to eat during this time: 

High Salt Foods:

can you lose 10kg in a month
can you lose 10kg in a month
  • Chips 
  • French Fries 
  • Salted Popcorn 
  • Pretzels 
  • Instant Noodles 
  • Salted Nuts 
  • Canned Soups 
  • Frozen Dinners 
  • Fast Food  

High Sugar and High Glycemic Foods:

is it healthy to lose 10kg in a month
is it healthy to lose 10kg in a month
  • Fruit Juice 
  • White Rice 
  • White Bread 
  • White Potatoes 
  • Most Desserts 
  • Milk Chocolate Bars 
  • Cakes 
  • Muffins 
  • Pastries 
  • Granola Bars 

Foods with Unhealthy Fats: 

diet plan to lose 10kg in a month
diet plan to lose 10kg in a month
  • Fatty Salad Dressings 
  • Deep Fried Foods 
  • Onion Rings
  • Refined Oils (soy, vegetable, canola, etc.) 

10 kg Weight Loss in 1-Month Diet Chart 

Here’s a day-by-day guide to help you on your weight loss journey: 


how to lose 10kg in a month guaranteed results
how to lose 10kg in a month guaranteed results
  • Idli Sambar: 2 steamed idlis with 1/2 bowl of sambar (230 calories). 
  • Oatmeal Bowl: A bowl of oatmeal with skimmed milk or homemade curd, topped with fruits (calories may vary). 
  • Poha: Cooked with ghee, mustard seeds, veggies, and lemon juice (calories may vary). 
  • Healthy Smoothie: Blend spinach, apple, carrot, beetroot, banana, cucumber, water, and curd into a smoothie, sweetened with honey; paired with soaked almonds (calories may vary). 
  • Bread-Omelette: Egg white omelette cooked in olive oil with spinach, served with brown bread toasts (calories may vary). 


how to lose 10kg in a month diet plan
how to lose 10kg in a month diet plan
  • Brown Rice, Dal: Half a serving of steamed brown rice with thickly cooked lentils and sliced cucumber, onions, and tomatoes (calories may vary). 
  • Multigrain Chapati And Chicken Curry: Two chapatis made from multigrain wheat with a bowl of chicken curry (calories may vary). 
  • Vegetable Bowl With Chickpeas: Chickpeas mixed with boiled vegetables (carrots, beet, beans, broccoli) (calories may vary). 
  • Chicken Sandwich: Grilled chicken breast chunks in multigrain bread with tomato, onion, and lettuce (calories may vary). 
  • Salmon fish, Veggies, Rice: Grilled salmon fillet with rice and mixed vegetable curry (calories may vary). 


how to lose weight 10kg in 30 days
how to lose weight 10kg in 30 days
  • Green Tea, Rusk: Green tea with whole wheat or sooji rusks (calories may vary). 
  • Whole Fruits: A banana, apple, guava, or pear (calories may vary). 
  • Nuts: Four almonds and a few raisins (calories may vary). 
  • Hardboiled Eggs: Two hardboiled eggs (only egg white) (calories may vary). 
  • Protein Bars: Homemade, sugarless protein bars made with dry fruits and dates (calories may vary). 


lose 10kg in a month
lose 10kg in a month
  • Vegetable Wrap: Two whole-wheat mixed vegetable wraps (calories may vary). 
  • Chicken Noodle Soup: Chicken soup with boiled wheat noodles and vegetables (calories may vary). 
  • Chapati And Soya Curry: Soya curry with two chapatis (calories may vary). 
  • Scrambled Eggs: Scrambled egg with finely chopped vegetables; add a bowl of leftover dal from lunch (calories may vary). 
  • Paratha, Raita: Wholewheat paratha with a bowl of curd seasoned with roasted cumin, coriander powder, chopped onion, and chili (calories may vary). 

How to Lose 10kg in a Month Diet Plan: Work out 

is it possible to lose 10kg in a month
is it possible to lose 10kg in a month

Engaging in regular exercise is crucial for effective weight loss. Below is a comprehensive regimen to help you reach your goal: 

Important Considerations: 

  • Repeat the workout program until you achieve a 10kg weight loss. Remember, reverting to old habits after weight loss can lead to regaining the lost weight. 
  • Before embarking on any weight loss program, consult your doctor, especially if you’re already at a healthy weight. Avoid crash diets that promote rapid weight loss through extreme fasting, as they can lead to muscle loss and a slowed metabolism. 

Day 1: Monday – Stationary Bike HIIT Training 

  • 12 x 1-minute sprints 
  • Rest: 1 minute between rounds 
  • Intensity: Maintain your heart rate around 80% of the maximum.* 

Day 2: Tuesday – Jogging Workout 

  • 30-minute jog at 75% of your maximal heart rate 

Day 3: Wednesday – Rest 

Day 4: Thursday – HIIT Sprint Workout 

  • 2x5x150m Sprints 
  • Rest: 1 minute between reps, 5 minutes between sets 

Day 5: Friday – Stationary Bike Aerobic Workout 

  • 30 minutes of biking at 75% of the maximum heart rate 
  • Resistance: Adjust between 8-20 

Day 6: Saturday – HIIT Jump Rope 

  • 12x 1-minute skipping intervals 
  • Rest: 1 minute between rounds 
  • Intensity: Keep your heart rate around 80% of the maximum 

Day 7: Sunday – Rest 

By adhering to this workout regimen and maintaining a commitment to healthy eating habits, you’re setting yourself up for success in your pursuit of losing 10kg in just one month.

Remember, your health is paramount, so consult with a healthcare professional if you have any concerns along the way. 

can you lose 10kg in a month
can you lose 10kg in a month

Lose 10kg in a month: Expert Tips 

To complement your diet and workout, here are some valuable tips from experts to help you succeed: 

  • Drink a glass of water 15 minutes before each meal. Proper hydration supports a healthier metabolism and can aid in controlling your appetite. 
  • If you’re craving something sweet, opt for a date or a ripe banana. These natural options are not only sweet but offer nutritional benefits. 
  • Kickstart your day with free-hand exercises or a full-fledged workout routine. Engaging in morning physical activity jumpstarts your metabolism for the day. 
  • Aim for a minimum of seven hours of restorative sleep each night. Quality sleep is essential for weight loss and overall well-being. 
  • Drink more water while following this diet plan. Staying adequately hydrated is vital for metabolism and can help control hunger. 

BURN 200 CALORIES with this 10 min cardio workout | HIIT Workout at home | No Equipment 


In the quest to achieve a significant weight loss, especially on how to lose 10kg in a month, dedication and a well-structured approach are your steadfast companions. Our blog has taken you through a strategic workout plan and insightful dietary recommendations to set you on the right track. Remember, this journey isn’t just about the pounds you shed—it’s about reclaiming a healthier, more vibrant version of yourself. 

For more valuable insights and effective strategies, delve into our other blogs at BodyfitNT and empower yourself to conquer your fitness goals. Your transformation awaits—embrace it with determination and a fierce commitment to your well-being. Keep striving, keep achieving!

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