How can I lose 10 kg in 1 month?

To lose 10 Kgs in a month, you will have to lose almost 0.3 Kg per day. To lose a Kg of fat you have to burn 8000 Calories. So you are looking a calorie deficit of 2400 calories per day. Most people will not consume 2400 calories per day. So you are looking at a starvation diet for a month. Even if you lose weight, you will end up losing a lot of your muscle mass. That is not healthy. Ideally you should lose about .5 – 1.0 kg per week. Also, if you lose a lot of weight suddenly, you will gain in back in a hurry and your body will tend to store more fat than before. The way to a good weight reduction is to eat healthy nutritious food rich in protein, low in carbs, high in fiber (Lentils/dhals, beans, tofu, quinoa – for protein, lots of vegetables, especially leafy vegetables, oatmeal, for fibre, some fruits for vitamins… remember fruits are high in sugar). Cut out all fats except olive oil or canola oil. Do not eat out and do not eat junk food. Do not eat meat, most of them are high in fats, hormones and antibiotics. Use only fat free milk and fat free yoghurt. Do not snack between meals. Cut out sugar and sugary stuff and deserts (they are high in fats and sugar). Exercise a lot (lots of cardio like swimming, jogging, skip rope, rowing machine, some resistance training like push ups, pull ups, squats, lunges, do some weight training If you can, yoga is great). Get good sleep (at least 8 hour per day). Exercise first thing in the morning if you can (it will keep your metabolism high throughout the day).

To design a good weight loss program,

Calculate your Basal Metabolic rate (BMI) and Total Energy expenditure (TDEE) Google and you will find many links to places where you can do that.

You can also get TDEE by calculating the BMR and adding to it the calories you expended by exercising. Google “Calories burnt by exercise” and you will get many link gives you the calories that you burn with various different exercises. This is more accurate than using the TDEE calculator above

Calculate your calorie intake using the following link or you can google and find out the calories in various foods you eat. There are many calorie counters out there. Just google and you will find sites to do that

Design a program to lose weight slowly by eating less calories than you expend. You should not be more than 1000 Calories/day deficit. 500 calories/day deficit is healthy to lose weight. 1000 Calories/day deficit will get your weight down fast.

Or Skip the above google “calories to lose weight” it will give you links that can give you approximate values on how many calories to consume to lose weight.

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