How to lose 10kg in 1 month without exercise

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.

5 Ways to Lose 10Kg in 1 Month Without Exercise

People often ask me how to lose weight without exercise? So I decided to write this article.

I will share with you 5 effective ways to lose 10kg or 22.5lb in 1 month without exercise.

A lot of people struggle to lose weight and their number one weakness often is doing regular exercise.

If you ask any medical professional or nutritionist they will tell you that all you need to do in order to lose weight is to have a well balanced diet and exercise.

I have also wrote an article where I explain how dieting is better than exercising, you can read it here it is titled Dieting is Better than Exercise UK Studies Suggest.

You can lose weight by simply dieting and avoiding daily workouts, however it works far better and faster if you do both. Nonetheless below are 5 effective ways to lose 10kg of body weight without exercising:

#1 Eat Complex Carbohydrates

In order to lose weight you must eat complex carbohydrates. Along with fiber and proteins. These type of food helps to boost metabolism and they are easy to digest. Plus they are low in calories which makes them the perfect energy source for your body.

#2 Dairy Foods

Milk and yogurts are a great source of calcium and essential for losing weight. If you are lacto intolerant than you should drink soya milk and soya yogurts and avoid eating ice creams and sugary milk shakes.

#3 Switch Regular Sugar to Stevia Sugar

Adding regular sugar in your diet will only produce fat; by switching to stevia you will ensure that your body does not store body fat because unlike regular sugar, stevia sugar has zero calories and stevia sugar is 300 times sweeter than regular sugar. This means you can enjoy your sugary sweets such as cakes and biscuits as long as you prepare it with stevia sugar.

#4 Lemon Drink Before and After Each Meal

Adding few drops of lemon in hot water and drinking it before and after each meal will help your body to melt body fat and it will also ensure that you have a quick digestion. But you should be careful in adding lemons drops because too much will also cause flickering eye movements as a negative side effect.

#5 The Sun and Vitamin D

Human body can survive for many months without food as long as it gets its energy from the Sun. Vitamin D is essential for many things and making sure that you get enough sunshine will help the body to produce enzymes. And these enzymes will in long term help you to lose weight. So make sure that you step outside for a couple of hours each day.

That is it! If you follow all the above and do not exceed 1200 calories a day you will lose 10kg or 22.5lbs in 1 month without exercise. (Depending on your current body weight, height and age).

9 Proven Ways to Lose Weight Without Diet or Exercise

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Some practices like chewing slowly and eating more fiber may help you lose weight without exercise or a specific diet plan.

Sticking to a conventional diet and exercise plan can be difficult.

However, there are several proven tips that can help you eat fewer calories with ease.

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 9 ways to lose weight without diet or exercise, all of which are based on science.

Your brain needs time to process that youve had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness, and smaller portion sizes (1, 2).

How quickly you finish your meals may also affect your weight.

A review of eight studies reported that people who didnt eat quickly had a significantly lower body mass index (BMI) than fast eaters (3).

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

Summary

Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

The typical food plate is larger today than it was a few decades ago.

This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.

On the other hand, a bigger plate can make a serving look smaller, causing you to add more food (4, 5).

You can use this to your advantage by serving nutrient-dense, lower calorie foods on bigger plates and high calorie foods on smaller plates.

Summary

Smaller plates can trick your brain into thinking youre eating more than you actually are. Therefore, its smart to consume higher calorie foods from smaller plates, causing you to eat less.

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories (6).

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1) (6).

According to one study in 105 people, those with greater adherence to a high protein diet lost significantly more weight than those who adhered to a standard protein diet (7).

If you currently eat a grain-based breakfast, you may want to consider increasing the protein content of your meals.

In one study, people who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day compared to those who ate a lower protein breakfast with cereal (8).

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.

Summary

Adding protein to your diet has been linked to weight loss and decreased hunger.

Cooking your own meals at home is a great way to include more nutritious foods in your diet.

It might also help promote weight loss.

In fact, research suggests that people who prepare more meals at home tend to gain less weight than those who regularly dine out or eat prepared foods (9).

A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity (10).

Try stocking up on nutrient-dense ingredients and experimenting with a few new recipes each week.

Summary

Preparing more meals at home may help improve the quality of your diet and support weight loss.

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (11, 12).

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach (11, 12).

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds.

A weight loss supplement called glucomannan is also very high in viscous fiber (13).

Summary

Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

Drinking water can help you eat less and lose weight, especially if you drink it before a meal.

One study found that drinking water before a meal reduced the amount of food consumed, without significantly affecting satiety (14).

Another study showed that drinking 1 pint (568 milliliters) of water before a meal decreased calorie intake and hunger while also increasing fullness and satisfaction (15).

If you replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect (16).

Summary

Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

Paying attention to what you eat may help you consume fewer calories.

People who eat while theyre watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.

One 2013 review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (17).

Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present (17).

If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

However, more research is needed, as studies have turned up mixed results on how mindful eating may affect food consumption (18, 19, 20).

Summary

People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight, but more research is needed.

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when youre stressed (21).

Having these hormones fluctuate can increase your hunger and cravings, leading to higher calorie intake (22, 23).

Whats more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity (24, 25, 26).

Summary

Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

High consumption of sugar-sweetened beverages, such as soda, has been linked with a higher risk of heart disease and type 2 diabetes (27).

Its very easy to consume excess calories from sugary drinks because liquid calories dont affect fullness the way solid food does (28).

Reducing your intake of sugar-sweetened beverages may be associated with weight loss.

According to one meta-analysis, replacing sugar-sweetened beverages with low calorie or no calorie sweetened beverages could be linked to reductions in body weight, BMI, and percent body fat (29).

Lower calorie beverage options include water and plain or lightly sweetened coffee or green tea.

Summary

Sugary drinks have been linked to an increased risk of weight gain and many health conditions. Your brain doesnt register liquid calories as it does solid foods, making you eat more.

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

You can use smaller plates, eat more slowly, drink water, and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, its probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.

A few simple changes can have a massive impact on your weight over the long term.