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?
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:
- 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)
- 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)
- 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:
- Bok Choy
- Romaine Lettuce
- Cayenne Pepper
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:
- French Fries
- Salted Popcorn
- Instant Noodles
- Salted Nuts
- Canned Soups
- Frozen Dinners
- Fast Food
High Sugar and High Glycemic Foods:
- Fruit Juice
- White Rice
- White Bread
- White Potatoes
- Most Desserts
- Milk Chocolate Bars
- Granola Bars
Foods with Unhealthy Fats:
- 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:
- 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).
- 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).
- 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).
- 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
Engaging in regular exercise is crucial for effective weight loss. Below is a comprehensive regimen to help you reach your goal:
- 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.
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!
Born on July 26, 1960, Professor Tim Olds is a leading authority in the field of health sciences, focusing on exercise science, nutrition, and well-being. As the Bradley Distinguished Professor at the University of South Australia, his research offers pivotal insights into the effects of physical activity, diet, and lifestyle on health outcomes for both men and women.
Having completed two PhDs, one in French Studies and the other in exercise science, Professor Olds has uniquely blended his academic background to explore the multifaceted connections between human behavior, physical fitness, and nutrition. His work in mathematical modeling of cycling performance, anthropometry, and trends in fitness and fatness has informed strategies for weight management and healthy living.
Professor Olds served as the Project Director for the Australian National Nutrition and Physical Activity Survey, examining how diet and physical activity influence health on a national scale. His work on the ADAPT Project, focusing on 3D anthropometry, further showcased his innovative approach to understanding human physicality.
With numerous influential publications, Professor Olds has contributed substantially to the public’s understanding of diet, weight loss, and personalized fitness strategies. His findings have been instrumental in shaping health policies and behavioral change programs aimed at improving individual and community wellness.
From exploring women’s health concerns to understanding men’s fitness needs, Professor Olds’s research transcends gender barriers and offers a comprehensive view of the role of exercise and nutrition in enhancing life quality. His enduring commitment to health education and advocacy continues to inspire people to make informed decisions for a balanced and healthy life.
Professor Tim Olds’s trailblazing work stands as a vital resource for anyone interested in embracing a healthier lifestyle, understanding the science of physical activity, or pursuing effective strategies for diet and weight loss. His academic excellence and practical wisdom make him an essential voice in the ongoing conversation about health and well-being in the modern world.
- Olds, T. (2012). Evidence for a Sugars-to-Mental Health Pipeline. Atherosclerosis Supplements, 13(4), 29-30.
- Olds, T., Maher, C., & Zumin, S. (2011). The evolution of screen time: What’s next? Journal of Physical Activity and Health, 8(2), 236-244.
- Olds, T., Ferrar, K., Schranz, N., & Maher, C. (2013). Obese adolescents are less active than their normal‐weight peers, but wherein lies the difference? Journal of Adolescent Health, 53(6), 768-774.
- Olds, T., Maher, C., & Matricciani, L. (2010). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 33(12), 1576-1581.
- Olds, T., Ridley, K., & Dollman, J. (2006). Screenieboppers and extreme screenies: The place of screen time in the time budgets of 10–13 year‐old Australian children. Australian and New Zealand Journal of Public Health, 30(2), 137-142.
These published articles reflect Professor Tim Olds’ contributions to various aspects of physical activity, sedentary behavior, and health-related research. They provide insights into the intricate relationship between lifestyle choices and health outcomes