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How to Lose 10 Kg in One Month Without Exercise? - Genetic Nutrition

How to Lose 10 Kg in One Month Without Exercise?

, by Sandesh Prasannakumar, 6 min reading time

Introduction

Losing 10 kilograms (or 22 pounds) is a great achievement within one month. Most diet plans that seek to achieve such drastic weight loss are usually very unhealthy and can never be sustained in the long run. Nevertheless, with efforts and determination to observe a healthier lifestyle, it is possible to lose 10kg in 30 days without exercising via dietary modification alone.


The trick, however, is to achieve a large calorie deficit per day through diet modification to enable the body to draw energy from stored fat. For this to work, commitment, reasonable expectations and planning for meals must be met. Thus, when implemented properly, rapid weight loss during the first phase can create the necessary drive towards healthier eating habits in the future. Just ensure that you lose at a safe pace that you want to avoid having health complications.


This article provides a detailed explanation of how people can lose 10kg in a month just by adjusting their diets, and this section offers details on frequently asked questions.


Tips to Create Weight Losing Plan


1. Calculate Your Calorie Needs

Based on the body’s basal metabolic rate and activity levels, use an online TDEE (total daily energy expenditure) to determine the daily calorie expenditure. Subtract this number by about 50-60% to get the daily calorie intake necessary for weight loss.


For instance, if your TDEE is 2000 calories, you should consume between 800 – 1000 calories daily to lose 10kg within a month. Avoid using less than 1,200 calories daily in the long run, and remember to meet the body’s requirements.


2. Track Your Calorie Intake

Try using an app for calorie tracking to keep track of everything you consume so that you do not exceed the number of daily calories needed for weight loss. Documentation is important when it comes to responsibility.


3. Structure Your Meal Plans

It is better to think through your diet plan and have mostly whole, less processed foods, such as fruits, non-starchy vegetables, eggs, fish, poultry, beans, and lentils. These offer the body all the nutrients it requires with little quantity of calories as compared to the other groups of foods.


Try to have 5-6 small meals that are taken at equal intervals in the day so that hunger is well taken care of. For example, a fruit and protein shake for breakfast, grilled salmon and vegetables for lunch, a handful of nuts between meals, and so on.


Preparation of preferred meals in advance makes adhering to calorie intake limits easy since the required meals are readily available. Make several healthy dishes in a go in your spare time so that they can serve the entire week.


4. Stay Hydrated

Avoid beverages containing calories or sugar, and opt for water, unsweetened tea or coffee instead. Aim for 2000 ml of total fluid intake per day. Histological similarities between hunger and thirst can cause them to be mixed up and lead to over eating. Promote weight loss by taking adequate water.


5. Get Enough Sleep

Ideally, children should sleep for 7-9 hours per night. Lack of sleep or insufficient sleep can have adverse effects on the hormone that regulates hunger and fullness, making weight loss more challenging. Rest is important to avoid burnout and keep up with the set goals and plans.


6. Be Patient & Consistent

The program of losing 10kg in 30 days means that one can lose 1 pound (~0.5kg) every two days, and this is something which can only be achieved if one stays very strict with the program. To motivate yourself daily, chart out your progress. This means they will get big drops on the scale being patient through temporary stand-stills.

Conclusion

If one is willing to put in a considerable amount of effort, it is possible to lose 10kg in a month without resorting to strict exercise. Despite the difficulty, it is possible to achieve such a goal by the following ways: eating low calorie meals, monitoring intake daily, controlling hunger, drinking water, and gradually overcoming stalls. Switch to a more reasonable plan after that in order to work out for weight maintenance rather than weight loss. Consistency is vital.

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Frequently Asked Questions

  1. Is losing 10kg a month unhealthy for my body?

Shedding 10kg in one month means a person is losing about 2.2 pounds of fat in one week, which may be considered a healthy weight loss if done in a proper manner. Anything beyond this will likely lead to further muscle mass loss, malnutrition and subsequent weight gain. Any diet that has less than 1200 calories per day is not safe to be used for the long term.


  1. Will I gain the weight back?

First, rapid weight loss can encourage people to maintain a proper diet and avoid regaining the lost weight. However, very low-calorie diets are not a common practice since they cannot be maintained for a long period. Do not go back to a normal or even slightly under intake, instead, slowly switch to a more conventional low calories diet of 500 daily after the one-month rapid weight loss phase. Continue healthy eating and physical activity for as long as possible to achieve sustainable improvement.


  1. Is it possible to shed 10kg without any kind of exercise?

Yes – through diet alone, one can achieve fat loss and a large calorie daily difference of 1,000-1,500 to allow for weight loss within 30 days without exercising. However, light activity helps in metabolism and body composition as you shed the extra pounds in the process of weight loss. The option of daily walks is promoted.

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