Losing 10kg in a month without exercise is a dream for many, especially those working in office environments with little time for workouts. Therefore, many people are interested in how to lose 10kg in 1 month without exercise to achieve a balanced figure without spending too much time.
If you’re worried about your weight, join Grove Health Bondi in this article to find safe weight loss methods!
1. Is it Difficult to Lose 10kg in 1 Month Without Exercise?
Losing 10kg in a month without exercise is a goal that both men and women aspire to achieve. However, realistically speaking, losing 10kg in one month without exercise is extremely challenging but not impossible.
Commit fully to achieve this goal. Below are the methods to help you do it.
2. How to Lose 10kg in 1 Month Without Exercise
2.1. Change Your DietÂ
Reduce Calorie IntakeÂ
One of the main reasons for your excess weight is that the calories you consume exceed the calories you burn in a day. To lose weight quickly and achieve the goal of losing 10kg in 1 month, you need to cut down on your calorie intake.
For an average adult, women need about 2000 calories a day, and men need about 2500 calories a day. For those who are overweight, more calories are required to meet the activity needs so the body does not feel hungry.
To lose 0.5-1kg per week, you need to cut about 500-1000 calories a day for both men and women. At this rate, achieving the goal of losing 10kg in 1 month will take about 2-3 months.
However, you should not cut calorie intake too drastically. According to nutrition experts, a diet too low in calories over several days can lead to nutrient deficiencies, muscle loss, and harm your health. So, you should combine it with the methods below.
Reduce Carbohydrate IntakeÂ
How to lose 10kg in 1 month without exercise is not too difficult if you know how to reduce carbohydrate intake from starchy foods like rice, noodles, potatoes, and baked goods.
Minimize sugary foods from your daily diet, especially sweet cakes, candies, and desserts.
A low-carb diet must be cautious because you may experience dizziness and lightheadedness from the lack of starch and sugar. You can gradually replace white carbs with other foods like brown rice, whole-grain bread, whole grains, and fruits.
Reducing carbohydrate intake helps prevent fat accumulation in the body, helping you to lose weight quickly in a month without strenuous exercise.
Drink Plenty of WaterÂ
Water makes up about 70% of the body’s weight and plays a vital role in the human body, especially during weight loss.
To prevent dehydration, you need to drink enough water daily, which also helps you lose weight effectively. Drinking water fills your stomach, making you feel less hungry.
For effective weight loss and health benefits, drink water at appropriate times, such as when you wake up and before meals.
Eat More Protein and VegetablesÂ
Foods rich in protein and vegetables provide essential nutrients with low calories, suitable for quick weight loss.
Adding these foods helps supply protein and fiber, making you feel full quickly, thus reducing calorie intake and promoting safe, effective weight loss.
Protein can be found in eggs, meat, salmon, tofu, and milk. However, you should eat just enough protein. On the other hand, you can eat more fresh vegetables without worrying about weight gain as they contain vitamins and minerals that improve skin health after weight loss.
Limit SnackingÂ
Snacking leads to uncontrolled weight gain. Most overweight individuals have a habit of snacking. If you want to lose 10kg in 1 month without exercise, you must stop snacking as soon as possible.
Limiting snacking immediately can be challenging, especially for those who snack even when not hungry. To overcome this, replace snacks with low-calorie foods like cherry tomato salad, carrot and kohlrabi salad, and boiled eggs.
Sample Diet Plan to Lose 10kg in 1 Month Without ExerciseÂ
Refer to the sample diets below and adjust them to suit your needs while ensuring adequate nutrition.
Sample Diet 1Â
- Breakfast: Drink 350ml of salt lemon water or a glass of water. Eat egg whites with black beans and your favorite vegetables.
- Snack (30 minutes after breakfast): 1 banana.
- Lunch: Organic beef stir-fried with beans and mixed salad or grilled chicken breast with steamed vegetables. Eat grapefruit or guava 30 minutes later.
- Afternoon snack: Boiled sweet potato and an apple.
Sample Diet 2Â
- Breakfast: 1-2 slices of black bread, 1 egg, and ½ avocado.
- Morning snack (2 hours after breakfast): 1 glass of fresh milk or unsweetened cereal yogurt.
- Lunch: Brown rice or 100g of sweet potato with 2 shrimp, a slice of fish, and boiled broccoli.
- Afternoon snack (2 hours after lunch): 1 banana.
- Dinner: Boiled vegetables and an apple.
Eat more during breakfast and lunch to ensure enough energy for the day, but limit eating at night.
2.2. Monitor Your Weight Loss ProgressÂ
Consult a DoctorÂ
For safe weight loss, consulting a nutritionist is the best way to ensure health. They can give you useful advice on a suitable diet for your body.
Keep a Food and Weight DiaryÂ
Keeping a food and weight diary helps control your eating habits and calorie intake. This way, you’ll know how many calories to cut and what to eat or avoid for a better diet.
For the goal of losing 10kg in 1 month without exercise, record your weight weekly. If you see weight loss, continue the diet; if not, reduce calorie intake and increase protein.
3. Principles for Losing 10kg in 1 Month Without Exercise
3.1. Don’t Eat After 7 PMÂ
Eating after 7 PM is a bad habit that affects your weight, as the digestive system doesn’t have enough time to process food, causing stomach pain and fat accumulation.
To lose weight, avoid eating after 7 PM, especially if you’re inactive. If you’re hungry, drink water or eat fruits for easy digestion and to curb hunger.
3.2. Avoid Sugary DrinksÂ
Don’t consume high-sugar drinks like soda and packaged juices. Instead, use purified water, green tea, and unsweetened fruit juices for good results after a month of weight loss.
3.3. Get Enough Sleep and Avoid Staying Up LateÂ
Lack of sleep increases ghrelin hormone levels, making you hungrier and more likely to overeat.
3.4. Divide Meals into Smaller PortionsÂ
A quick weight loss secret is to divide your meals into smaller portions. Each meal should include protein-rich foods, legumes, and vegetables.
3.5. Maintain a Healthy Diet After Weight LossÂ
To lose 10kg in 1 month without exercise, follow a strict diet but don’t be too harsh on yourself. Allow your body to “relax” after each week of dieting. On weekends, you can eat whatever you want without worrying about calories or carbs.
After a month, if you have successfully lost 10kg, maintain your weight by transitioning to a clean eating diet to reduce fat and build muscle in the long term.
4. ConclusionÂ
Above is how to lose 10kg in 1 month without exercise shared by Grove Health Bondi. Many have successfully applied these methods, so you can build your weight loss plan based on these methods and principles. Wishing you a quick return to your dream figure!
