How can I lose 10 kgs in 20 days

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.

Must Read: How Can You Lose Weight In One Day?

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.

Weight Loss Calculator

Weight Loss Calculator

This weight loss calculator is a great way to determine your daily calorie needs in order to lose the weight you want and reach your ideal weight.

This tool not only gives a recommended calorie intake, it is a goal calculator.

What this means is that it will estimate how long it will take you to lose the weight based on your activity level. Use the guide below when selecting the activity level.

How to Use the Calculator

To use the calculator, select your gender, enter age, current weight, goal weight, height and activity level. Click on calculate to find outhow many calories to consume daily for maintaining weight, losing 1 pound a week or a 2 lb a week weight loss.Scroll down the page for help on determining your activity level.

This weight loss tool will not go below a 1,000 a day calorie diet recommendation. If the recommendation falls below this number, you willreceive a caution instead of the calorie needs.

It estimates the time based on a 1 or 2 pound a week loss, not any more than that, as this is a sustainable weight loss goal. If you are determined to lose weight,and keep it off, then you want to do it at a pace that will allow you to keep it off for life.

Remember to come back to this page often as you lose weight and estimate how much longer it will take to reach your goal. Your calorie budgetwill change as your weight changes so be sure you are adjusting as you lose weight.

Activity Level Guide

Use the below information to determine your activity level to get the proper calorie needs for your weight loss goals.

Sedentary

A sedentary activity means little or no exercise in your daily routine. A person living a sedentary lifestyle is often sitting or lying downwhile engaged in an activity like working at a desk, reading, watching television and more. If this sounds like you and you get little to no exercises inyour typical day, then select sedentary in the weight loss calculator.

Somewhat Active

Select "somewhat active" if your lifestyle includes light exercise one to three days a week. Light exercise might be a walk around the block with afriend, cleaning house, or low intense workouts. The rule of thumb is if you can sing a song while doing your workout, then this would be considered alight exercise.

Moderately Active

Use this selection if you do moderate exercise or sports three to five days a week. A moderate workout would be an exercise that quickens your breath, butyou are not out of breath. You can carry on a conversation, but you would not be able to sing a song. The last way to tell is you would start to break outin a light sweat after about 10 minutes into your exercise.

Very Active

This selection would be used if you do hard exercise or sports six to seven days a week. You know you are doing an active workout if you start to breakout in a sweat in just a few minutes. Talking will be difficult you will be breathing rapidly. These activities would include hiking, biking, swimming laps andjogging to name a few.

Extremely Active

An extremely active lifestyle would be if you did hard daily exercise or sports plus physical job or exercise two times a day. So if you do intense workoutsonce (or even twice) a day plus have a physical job, this is the category you would fall into for the weight loss calculator above.

Proper Calorie Intake

Eating the proper amount of calories can help you reduce weight while still getting all the nutrients you need. Losing weight is not just a matter of reducingcalories and hoping for the best.

A person must determine the proper amount of calories for their age, weight, gender and activity level. In addition, a person needs to ensure they are not goingto low on their calorie intake.

How Many Calories Do You Need?

The amount of calories needed for each person to lose weight is based on several factors.

The above calculator uses the information you provide such as age,gender, and current activity level to determine a safe number of calories to eat daily in order to lose the weight and reach your goal.

To lose the weight and, heres the important part, keep the weight off, you want to not cut food intake drastically.

Although the above weight loss calculator will go down to 1,000 calories per day (and no lower), the American College of Sports Medicine recommendsthat women eat no fewer than 1,200 calories per day and that men eat no fewer than 1,800 calories per day.Check with your doctor if you plan on reducingyour calories lower that these recommendations.

Calories Too Low?

When reducing calories to lose weight dont go too low. Extreme calorie restriction can impact your health and prohibit your ability to lose weight.When you limit your calories too much, you may not be getting all the necessary nutrients you need from the foods you are eating.

Calorie reduction that is too low can reduce leptin according to research. Leptin is a hormone that helps to regulate appetite. Low levels of this may lead tohunger which can lead to overeating when hunger levels go too low.

Research also shows that low-calorie dieting increases stress and the release of the stress hormone, cortisol. This release of the stress hormone may cause the bodyto conserve energy and lows down the metabolism to fight against what the body perceives as starvation. Basically, the body is going into a survival mode.While you might think that cutting calories even more than what is recommended is sure way to lose weight, the changes in your body and stress levels could cause weight gain.

Losing Weight Through Exercise

To sustain your weight loss, you should aim for losing 1 2 pounds per week. To reach the 1 2 pound goal, a person should reduce calories by 500 to 1000 calories per day.

However, this calorie reduction may take you below the recommended calorie intake. So how are you supposed to lose weight?

Adding exercise in your daily routine can help you reach your weight loss goals. The calories burned during exercise contribute to the calorie deficit you need for weight loss.

By combining reduced calorie intake with an exercise routine, you can lose the 1 2 pounds you are aiming for. With exercise, you can still lose weight without severelylimiting your calorie intake. This will prevent your metabolism from slowing and ensure your rate of weight loss remains steady.

Additional Calculators

Here are more free online calculators on this site. In addition tothese online tools, check out the

weight loss tools

page for some offlinespreadsheets you can download to help you lose weight.

BMI CalculatorThis online tool will give you your Body Mass Index (BMI). The BMI isused as a tool to gage if you have potential health risks due to yourcurrent weight.

BMR CalculatorThe Basal Metabolic Rate calculator will help you determine yourcalories needs based on your age, gender, height, weight and activitylevel.

Exercise Calorie CalculatorFind out how many calories you burned during your workout with thisfree online tool.

Ideal Body WeightHere's a calculator that will approximate your ideal body weight. Thisone uses the Miller formula and adjusts for frame size.

Additional Articles

Weight Loss TipsIf you want to lose weight but are not sure where to start, then check out this article. These tips will help you understand what changes you need to make inyour life to get fit and healthy.

Exercise TipsWith any weight loss plan, adding exercise can help you reach your goals sooner. So use these tips to get started with your workout routines.

Body Mass Index CalculationYour BMI, or Body Mass Index, is tool used to determine if you are at a health risk due to your current weight.Find out how it's calculated and see if you are at risk.