Weight loss:

Tips for weight loss:

Here are some general tips you can follow for 10 kg weight loss within a month:

Cut out processed and junk food:
Processed and junk food contributes the most in gaining weight as they contains sugar, calories and unhealthy fats. Thus, one of the easiest ways to loose weight cutting them from your diet. Instead, focus on whole, nutrient-dense foods that are high in fiber and protein.

Increase your protein intake:
Protein prevents the urge to overeat as it makes you feel full and satisfied. Aim to include protein in every meal, such as lean meats, eggs, beans, and legumes which are very helpful in loosing weight quickly.

Eat more fruits and vegetables:
Fruits and vegetables are an excellent choice in loosing weight easily as they are rich in fibres and low in calories which’s essential for weight loss journey .Fruits and vegetables also contains minerals and vitamins essentially required by the body to function normally. The WHO also recommends 4-500 grams daily intake of fruits and vegetables to lower the risk of health problems.

Drink plenty of water:
Drinking water can help to reduce hunger and boost your metabolism. If you are physically active, 8-10 glasses of water would suffice your daily need of water.

Cut down on sugary drinks and alcohol:
Foods that are high in calories can contribute to weight gain such as: sugary drinks and alcohol. Limiting the intake of these beverages and increasing water intake is the solution you need.

Cook at home:
By cooking at home you can be incharge of what you want to add into your food and discard anything that is not healthy for you. Try to prepare your meals at home as much as possible and avoid going out to eat and also limit ordering outside food.

Use smaller plates:
As small plates can contain only a small portion of food. Thus, it also helps to prevent overeating. Fill half of your plate with fruits and vegetables, a small portion of the plate with protein and the other portion left with whole grains.

Exercise regularly:
In collaboration with healthy diet, exercising regularly is also very essential for weight loss. One should try to get at least 30 minutes of brisk walking, jogging, or cycling per day.

Get enough sleep:
Adequate sleep is necessary for hormonal level in the body which in turns control hunger and metabolism. Atleast 7-8 hours of sleep in a day is required to support your weight loss journey.

Stay motivated and accountable
Losing weight can be challenging, but the main challenge is staying motivated for it as you can not continue if you lose motivation. To stay motivated, try to join a support group where people share their experiences on how they faced their challenges or work with a coach who can help you reach your goals.

10 kg weight loss diet plan:

Here is a weekly diet plan to help achieve your goal and repeat it for whole month:

Affan Lateef

Hi, I’m Affan lateef , a pharmacist by profession. I have a degree in pharmacy and over 5 years of experience helping people achieve their health goals. I write about various topics like health, artificial intelligence in health, mental health, diet and weight loss. Follow me here on these platforms given below.