Trying to lose 10kg in a month? It is possible! However, it demands consistency, discipline, and a sharp calorie deficit. You also need to consider your current weight, metabolism, and medical history before diving in. The good news: you don’t need fancy diets or a gym. A clean eating strategy, paired with daily activity, can get you there.
How to Lose 10 Kg in 30 Days: Step-by-Step Plan
Below is a practical plan that combines calorie control, strategic food choices, and simple movement habits to help you drop 10 kg in 30 days safely and effectively.
1. Create a Calorie Deficit of 1,000–1,200 Calories/Day
You lose fat when you burn more calories than you eat. To drop 10 kg in a month, you’ll need a consistent daily deficit of around 1,000 calories. For most adults, this means consuming between 1,000–1,200 calories per day, depending on your height, weight, and activity level.
2. Eat High-Protein, Low-Carb Meals
Protein supports fat loss while preserving lean muscle. Combine it with high-fiber veggies to stay full.
Ideal food choices include:
- Boiled eggs, grilled chicken, tofu, paneer
- Lentils, chickpeas, sprouts
- Cucumber, spinach, bottle gourd
- Greek yogurt, unsweetened protein shakes
Avoid bread, white rice, fried snacks, sugar-loaded cereals, and juices.
3. Walk 5–8 Km Daily or Do Basic Home Workouts
Walking is underrated. A brisk 5–8 km walk can burn 250–400 calories, depending on your speed and body weight. If walking isn’t feasible daily, switch it up with home workouts like:
- 20 squats
- 15 push-ups
- 30-second planks
- 10 burpees
Repeat the circuit 2–3 times.
4. Drink More Water and Cut Salt
Water boosts metabolism and helps reduce water retention. Cut down on excess salt to avoid bloating.
5. Sample 1-Day 1,200 Calorie Diet Plan
Time | Meal | Example |
7:00 AM | Detox Drink | Warm jeera water or lemon water |
8:30 AM | Breakfast (High Protein) | 3 boiled eggs + 1 apple |
1:00 PM | Lunch | Grilled paneer + salad |
4:00 PM | Snack | Green tea + handful almonds |
7:00 PM | Dinner (Low Carb) | Moong dal + sautéed veggies |
8:30 PM | Post-Dinner (if hungry) | Herbal tea or plain water |
Stick to whole foods. Avoid sauces, oils, sugar, or packaged items.
Conclusion
Losing 10 kg in a month is possible, but only if you stick to a calorie deficit, eat clean, and move daily. No shortcuts, no starvation. The NutriWork app simplifies this process by building your custom plan, tracking calories, and adjusting meals to your lifestyle.