Can I lose 10kg in a month

The Best Indian Diet Plan to Lose 10Kgs in One Month

Due to the Covid-19 pandemic, our lifestyle has drastically changed, limiting our physical activity. Trapped inside our homes, we have easy access to leisure and food, which added many unwanted elements to our lives. If your clothes from last year dont fit anymore worry not, you are not alone. The idea is not to stress and drop those extra kilos from the body.

Diet Plan to Lose 10 Kg Weight In A Month

This article will introduce a highly rigorous diet plan to lose 10 kg weight in a month. This 10-kg weight loss diet plan is initially challenging. However, with the right motivation, you will get used to it and start enjoying the process.We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day.

To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine. You can also opt for Yoga which gives fantastic results if practised at the start of the day.

Besides, Yoga is advisable if you have any existing health conditions including diabetes, obesity, and thyroid or any food allergies.

Must Read: Non-Surgical Weight Loss Treatment

Morning Detox Plan

Check out these exciting detox drinks thatll help accelerate weight loss at home:

• A glass of lukewarm water with half a lemon and a teaspoon of honey.
• Boil a tablespoon of cumin in a glass of water and add it to your lemon-honey detox water. It burns fat efficiently.
• Add a tablespoon of apple cider vinegar and tablespoon of cayenne pepper to a glass of lukewarm water to whip a fat-burning detox drink.
• Add a tablespoon of ginger paste and two tablespoons of fresh mint paste to a glass of warm water.
• Blend cucumber with mint leaves and half a thumb of ginger. Dilute the paste in a litre of water and consume it first thing in the morning.

Must Read: How to Lose Weight Quickly in 2 Weeks?

Indian Diet Plan To Lose 10 Kg In a Month

10 kg Weight Loss in 1-Month Diet Chart

lets distribute the daily calorie intake of 1,000 through breakfast, lunch, dinner and snacks. Our target is to intake 250 calories at breakfast, 300 calories at lunch, 250 calories at dinner, 200 calories at mid-morning and an evening snack at 100 calories.

Breakfast

The first meal of the day is indispensable, and you should pack it with proteins and vitamins. Here are five breakfast ideas:

1. Idli Sambar: This savoury Indian preparation is perfect for those on a weight loss journey. Take two medium-sized steamed idlis with 1/2 bowl of sambar, which adds up to 230 calories.
2. Oatmeal Bowl: Low On Calories, High On Fibre: A bowl of oatmeal is a perfect healthy breakfast. You can take this with either skimmed milk or homemade curd. Add a ripe banana for sweetness; you can also load it with grapes, diced apples, and berries.
3. Poha: Cook your poha with a spoon of ghee, mustard seeds, chopped veggies, coriander leaves and some lemon juice. A bowl of poha keeps you full for several hours.
4. Healthy Smoothie: Blend some baby spinach, one medium-sized apple, half a carrot, half a beetroot, half a banana, half a cucumber, one cup water, one cup curd into a smoothie. You can add a teaspoon of honey to sweeten it. Also, carry four soaked and peeled almonds on the go.
5. Bread-Omelette: While the above breakfasts fit perfectly in a vegetarian diet plan, a simple non-vegetarian breakfast is an omelette with two egg whites, an egg yellow tossed in olive oil and baby spinach. Add two brown bread toasts to stay full for a longer time.

Must Read: Things You Should Avoid To Lose Weight

Lunch

Some fantastic lunch ideas that go with this 10 kg weight loss diet plan:

1. Brown Rice, Dal: Brown rice is rich in fibre and antioxidants, and it adds multiple health benefits to your routine. Fill your regular lunch bowl with half a serving of steamed brown rice and thickly cooked tur, moong or masoor dal. Dont miss adding a serving of sliced cucumber, onions, and tomatoes.
2. Multigrain Chapati And Chicken Curry: Two chapatis made from multigrain wheat and a bowl of chicken curry will keep you full for prolonged hours while giving your body the much-needed dose of fiber and protein.
3. Vegetable Bowl With Chickpeas: Take cup soaked and boiled chickpeas seasoned with a pinch of salt. Add carrots, beet, beans, broccoli and a pinch of salt to a bowl of boiled vegetables. Add the boiled chickpeas to it. Sprinkle lemon juice and mix well. This would make a nutritious, fiber-rich and wholesome lunch pack.
4. Chicken Sandwich: For an easy and quick lunch, you can prepare a chicken sandwich with two slices of multigrain bread stuffed with chunks of grilled chicken breast, two tomato slices, three onion rings, and two freshly chopped lettuce leaves.
5. Salmon fish, Veggies, Rice: Add a grilled salmon fillet to your serving as it contains around 124 calories. Enjoy it with one bowl of rice and a side of mixed veg curry.

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Snacks:

Munch on these snacks at around 11 AM and 5 PM:

1. Green Tea, Rusk: Ditch your regular tea for green tea as its a good antioxidant. Add two rusk slices made of whole wheat or sooji.
2. Whole Fruits: Whole fruits are always recommended over fruit juice as the latter lacks fibre. On days you have not had a banana for breakfast, have it as a snack. You can also pick a whole apple, guava or pear.
3. Nuts: Four almonds and a few raisins make a healthy snack on the go. You can also take two dates with it. To stay full, add an oat biscuit to the meal.
4. Hardboiled Eggs: You can also eat hardboiled eggs for a quick snack. You may eat two eggs in a day, but try to have only an egg yolk because yellow is high cholesterol.
5. Protein bars: Sugarless protein bars are also an excellent snacking option, but its best if you make them at home with lots of dry fruits, using dates as a sweetener.

Dinner

Since its your last meal of the day, we recommend finishing your dinner by 7 PM. Here are five low calories dinner choices:

1. Vegetable Wrap: Treat yourself to two whole-wheat mixed vegetable wraps. These are nutritious, delicious, and simple to make.
2. Chicken Noodle Soup: A bowl of chicken soup with boiled wheat noodles, boiled carrots, cabbage, spring onions, and sweet potatoes is offbeat and healthy.
3. Chapati And Soya Curry: Soya curry is rich in proteins and fibres. Pair it with two chapatis.
4. Scrambled Eggs: A scrambled egg with loads of finely chopped vegetables; add a bowl of leftover dal from lunchtime.
5. Paratha, Raita: Have a wholewheat paratha with a bowl of curd seasoned with roasted cumin, coriander powder, finely chopped onion and chilli.

Must Read: Healthy Eating Habits For Weight Loss!

Expert Tips to Follow While Doing This Diet

• Always drink a glass of water 15 minutes before having a meal.
• If youre craving sweet, have a date or a ripe banana.
• Start your day with some free-hand exercises, if not a full-fledged workout routine.
• Try to get at least seven hours of sleep.
• Drink more water while you are following this diet plan.

Remember to drink a glass of lukewarm water right before hitting the bed. Itll help flush out all the toxins from your body the next morning.

8 Changes To Make If You Want To Lose 10kg Or More

Want to lose 10kg or more? Forget trending diets and flash-in-the-pan fitness fads. In this article, were tapping into some of the worlds top health experts to learn about which strategies actually work when it comes to serious weight loss. Plus, well be delving into exactly how you can build better habits to get the weight off and keep it off long-term.

Now, take a deep breath. Youve got this. Lets get into how you can reach a healthy weight for your body and stay there.

#/1 Strategise a long-term plan (and forget quick fixes)

Crash dieting is asurefire way to derail your goals. Substantial weight loss is not a sprint.Its not even a marathon. Its the rest of your life, says exercise physiologist Janet Hamilton. It is your new normal.

When youre trying to lose a sizeable amount of weight, its extra critical to find a weight-loss approach that you can envision yourself using, well, forever. After all, a meta-analysis published in theJournal of the American Medical Association concluded that the best diet is one that you can stick with over the long term.

Your body wants to maintain homeostasis; it wants to stay the same. So if you cut [kilojoules] your metabolism goes, were losing weight really fast here, we better slow the hell down, warns exercise physiologist, sports scientist and diabetes educator, Drew Harrisberg AKA @drews.daily.dose. The result? It takes on a snails pace then struggles to adjust when you increase your food intake again. Hello, weight gain.

Adopting a new normal always feels a bit challenging at first. But it shouldnt include deprivation, ditching social events, or blacklisting entire food groups.So, make small changes to your diet that you can sustain over time. Valakas general rule is to aim for half to one kilo of weight loss per week. Slow and steady wins this race.

#2/ Master the big stuff

I always look at trying to lose a large amount of weight like making a sculpture, says registered dietitian and trainer, Albert Matheny. When you sculpt something, you have to build a base before you get into details, he says.

Translation: Start with general changes, like integrating more veggies into your meals and eating breakfast every day, as opposed to the nit-picky stuff like switching up the creamer in your coffee. You can work on the finer points after you get the big stuff down pat.

#3/ Dont obsess over the scales

The500g to 1 kgof weight loss per week ruleapplies whether you have 2 or 10 kilosto lose, says Matheny. (FYI: Cutting 500 calories a day by eating healthier and exercising will get the job done.)

But if youre trying to drop a substantial amount, that timeline can seriously delay your goal-weight gratification.

Instead of getting hung up on the scale, zone in on other payoffs associated with your new and improved lifestyle. Maybe its sleeping better, having more energy, or being able to run a mile, says Baltimore-based trainer Erica Suter. These are all signs that youre making huge progress and getting healthierwhich is the point of losing weight in the first place.

#4/ Create weight loss-boosting habits

The silver lining of having a lot to lose is that you can achieve a healthy energydeficit with relatively small changes to your overall eating habits and exercise routine.

Dr Gina Cleo, Accredited Practicing Dietitian and researcher atBond Universitys Centre for Research in Evidence-Based Practice, has led a number ofstudiesproving that its not punishing diets or gruelling workouts that equal outcomes, its methods for altering behaviour.

If we can work at small little habits that are healthier for somebodys lifestyle then over time they can do those without thinking about it and gradually lose weight Thats when we see long-term change as opposed to just short-term.

The biggest culprits? Gina says being sedentary, snacking mindlessly and incorrect portion sizes are the most common issues that lead to bad health.

Dont underestimate the benefits of taking your conference calls standing, parking farther from the supermarkets entrance, or having a refillable water bottle on you at all times. Sure, its not the same as a solid sweat session or eating salads every day, but it will make a dent in your calorie burn.

#5/ Progressively cut calories

To lose weight, you need to eat fewer calories than you burn per day. But as you drop kilos, your body doesnt need as many calories to subsist as it did before.

Heres why: Calories are energy. And the smaller your body is, the less energy you burn through each day. Plus, through the process of slimming down, youll probably lose some muscle, the furnace fueling your metabolism. Finally, the more weight you lose, the harder your body works to hold onto every calorie you consume, a phenomenon known asstarvation mode, says Hamilton.

Basically, you require fewer calories to maintain your new weight than someone of the same weight who was never overweight, she says. This last sucky side effect frequently happens to people who lose 10 per cent or more of their body weight.

For that reason, staggering the number of calories you cut as you lose weight can help your body adjust to its new energy intake. Try cutting 500 calories from your daily food intake when you first start out. If a month or two in you start plateauing for two weeks or more, you might need to cut another 100 calories, says Matheny. Still, its important to make sure you never get below 1,200 calories per day.

#6/ Lift heavy

We beat this drum a lot around here because, hey, strong is the new sexy. And when it comes to weight loss,more strength training = more fat loss. Like we said, as you lose weight, your basal metabolic rate (the number of calories you burn just breathing) drops, along with your lean muscle mass.

Strength training is your best bet to combat both issues, says Suter. Aim to hit the weight room three to five days per week, depending on your resistance training experience and how hard you plan to work out during each session.

Pumping iron may not blast the kilos like cardio (a 2012 study published in theJournal of Applied Physiologyfound resistance trainers lost less weight than cardio bunnies), but thats not a bad thing: what you lose in fat, you gain back in muscle mass. Why this helps with long-term weight loss? The higher your muscle mass, the higher your resting metabolic rate (that is, the amount of energy you burn doing nothing at all), explains Harrisberg.

Resistance training is a way of depleting glycogen from the muscle, which then makes space for the carbs you eat, rather than your body saying OK, weve got excess, lets convert it to fat. In short, more muscle equals more kJ-torching power.

#7/ HIIT it up

Yeah, youve heard it before, butinterval trainingreally is your superhero here. Researchers from the University of New South Wales agree its an effective weight loss strategy for women: subjects who did intervals for 20 minutes, three times a week, trimmed down faster than steady-paced exercisers who worked out fortwiceas long.

Intervals prompt excess post-exercise oxygen consumption basically, because youre working so hard during your sesh, you cant breathe quickly enough and so your body works anaerobically (without oxygen). Its priming your body to burn fat later in the day to repay this debt that youve created during your session, Harrisberg explains. Meaning you have an afterburn effect, torching kilojoules hours after youve finished training.

#8/ Love your body

Getting down on yourself does absolutely zero to fuel your weight-loss results. On the flip side, research shows that loving your body can actually help you lose weight. So, if youre really serious about wanting to lose 10kg (or more), its important to do it from a place of self-love and not as a punishment.

Confidence in yourself is critical for staying motivated in your pursuit to drop pounds, says Suter. Focus on nurturing your body and giving yourself props for all of the strong, awesome things you can do. Simply looking in the mirror and saying, I am loving my body toward a healthier weight, is a good place to start, she says.