How to Lose 10 kg In few weeks - Best Tips


Losing weight takes some time especially when it comes to losing 10 kg because, it is not as simple as losing 1 or 2 kg per week or month. The bigger the number the more time it will take.

But if you really want to lose 10 kg in few weeks, or months; there are certain things you have to follow everyday and soon you will be able to lose those extra pounds.

However, losing weight too fast will make you weak as it reduces the muscle mass. With proper planning and methods you will only lose fat while gaining muscle.

Most importantly, in this article you will know how much time it takes to lose the 10 kg and how you can lose your weight safely.

1. Metabolism and Calories Consumption

Know your Basal Metabolic Rate

This is the important step, that will help you know how much calories your body burn while resting. Because, calories are the crucial factor when it comes to weight loss. Once you understand how much calories your body burns daily then, you will get the clear idea about how much calories you need to consume per day.

However, BMR depends on many factors such as your gender, weight, activity level, age and genetics. Besides this men tend to lose weight faster than women.

Reduce your Calories Consumption

Because excess calories turn into fat, and when you eat fewer calories per meal your body goes into energy deficit mode, which forces your body to use those extra energy that you stored in body as fat. You can reduce at least 500 calories to lose 10 kilos within 4 months.

But if you are feeling low energy, fatigue or frustrated then go slow, try 200 calories fewer and then gradually increase the number once you feel comfortable.

At the beginning it could be difficult but after few days your body will adjust. For example, if your body needs 2000 calories per day to maintain your weight, then try to reduce 200-500 calories per day and soon you will lose 10 kg within few weeks.

Drink Enough Water

This is the best way to reduce your calories consumption, whenever you feel hungry drink 1 glass of water. It will help to reduce your appetite for few minutes as water takes place in your stomach. Also drinking enough water allows you to burn calories as it helps to function your body properly.

Also read: Benefits of drinking enough water

2. Healthy Eating to Lose 10 Kg

Eat Healthy Foods

Your body shape depends on what you eat and how much you eat per serving. To lose 10kg weight you should avoid processed and refined food such as snacking on industrial products and processed foods.

Instead you should eat fruits and homemade food such as an apple, banana, kiwi, cucumber, almonds, and cashews. So next time whenever you feel hungry replace unhealthy snacks with these healthy foods.

These foods are loaded with antioxidants, vitamins, fibers and minerals which keep your body energetic while controlling the hunger.

Eat Healthy Breakfast

A healthy breakfast provides all the nutrients to your body which help boost the metabolism. During the breakfast eat plenty of proteins, carbs and healthy fats but make sure don't exceed the calorie limit. Eat plenty of fruit and vegetables as they are low in calories.

You can use small plates to control calorie intake during breakfast. Also add green tea or lemon juice, a balanced breakfast will help lose 10 kg as fast as possible.

Eat Right Portion

To lose 10 kg in 3-4 months, it is important to reduce the number of calories on a daily basis. 1 gram of carbohydrates and proteins can provide 4 kcal whereas, 1 gram of fat provides 9 kcal.

There is no need to avoid fat, just eat them in moderation. You can add healthy fats in your diet such as olive oil, coconut oil, almonds, and avocado.

Also avoid sugar, too much oil, and sauce, try to lower your sodium intake such as salt.

3. Exercise and Rest to Lose 10 kg

Do Regular Exercise to Burn Calories

If you want to lose 10 kg, then you should add at least 20 minutes of workout in your daily routine. When combine healthy diet with workout; it will burn calories much faster and build some muscles in your body, which help increase the resting metabolic rate. So, you will burn more calories while resting.

You can walk at least 30 minutes a day to burn your calorie. Here are two articles that will help you with right exercises, so you can burn at least 200-500 calories within 20 minutes.

Sleep and Rest Is Important

Rest and sleep are the important aspect in any fitness program. Sleeping enough allows your body to control your hunger, because lack of sleep increases you hormone that control hunger. Sleep help control your stress levels and increases the metabolism. If you successfully want to lose 10 kg; you should get at least 7 - 8 hours of sleep.

4. How long does it take to lose 10 kg?

However, it depends on many factors such as how much your weight, age, sex and workout intensity or physical activity. 1kg of body fat contains 7,700 kcals. For example, if you are reducing 500 calories from diet or burning them through workout; you will lose 1kg within 15 days which means 2 kg per month. So it will take almost 4 - 5 months to lose almost 10 kg.

If you burn more than 500 calories every day, you will lose 10 kg much faster. Also you should know that fat retain water which increases the weight.

Losing 2-3 kg per month is safe if you follow all above tips.


To lose 10 kg in few weeks or months you should follow these:

  • Reduce your calorie consumption to burn those stored fat.
  • Exercise 4 times a week, aim for 30 minutes per day.
  • Eat healthy foods including breakfast.
  • Always get expert advice before starting any diet or fitness program.

So, I hope you understand everything about how to lose 10 kg, if you found this information helpful feel free to share.

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