Step-by-Step Guide to Lose 5 Kg in 30 Days
Here’s your clear, step-by-step plan to burn fat the healthy way and shed 5 kg in one month.
Step 1: Set a Daily Calorie Target
To lose 5 kg, aim for a daily calorie deficit of 500–700 kcal. This typically means eating between 1,200–1,400 kcal/day for most adults. Use a calorie tracker or a smart app to stay consistent.
Step 2: Eat Clean, Whole Foods
Focus on:
- High-protein foods: lentils, tofu, paneer, eggs, chicken
- Complex carbs: oats, brown rice, sweet potatoes
- Healthy fats: avocado, ghee, nuts in moderation
- Avoid: sugar, fried snacks, packaged sauces, juices, and alcohol
Step 3: Walk 5,000–10,000 Steps a Day
Walking supports fat burning and digestion. If you can’t walk, try home workouts like squats, planks, and jumping jacks for 15–20 minutes daily.
Step 4: Drink More Water, Cut Liquid Calories
Aim for 2.5–3 liters of water per day. Cut sodas, sugary teas, and juices. Add lemon, mint, or jeera to water for flavor and digestion.
Step 5: Plan 3 Balanced Meals a Day
Keep it simple but consistent. Here’s an example:
- Breakfast: 2 boiled eggs + 1 apple
- Lunch: Grilled paneer/tofu + stir-fried veggies
- Dinner: Moong dal + salad + 1 roti
- Optional snacks: green tea, almonds, roasted chana
Step 6: Sleep at Least 7 Hours/Night
Lack of sleep increases cortisol and cravings. Fix your bedtime and avoid screens before sleep.
Step 7: Stay Consistent and Track Progress
Weigh yourself once a week, not daily. Track food, water, and movement using a fitness app to stay accountable.
Conclusion
Losing 5 kg in 30 days isn’t magic—it’s about habits. With a calorie deficit, clean meals, movement, and consistency, you can drop fat without harming your health.
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