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How I Lost 10 kgs in One Month: My Transformative Weight Loss Journey

How I Lost 10 kgs in One Month

How I Lost 10 kgs in One Month: My Transformative Weight Loss Journey

It’s not very common to lose 10 kgs in one month, but if you do it right, it is not very tough as well. I lost 10 kgs in a month and I did it sustainably. I would recommend that anyone who wants to lose their weight fast, do it properly without affecting your overall health.

Welcome to my weight loss journey! In just one month, I managed to shed an impressive 10 kilograms (22 pounds) of excess weight. I am a 26 years old male, with height 5 feet 9 inches. I weighed about 79 kgs. Now that I lost 10 kgs, I am around 69 kgs. It has been a life-changing experience, and I am excited to share with you the strategies and techniques that helped me achieve this remarkable feat.

In this article, I will provide you with a detailed account of my journey, including the methods I used, the challenges I faced, and the incredible results I achieved. If you are looking for inspiration and practical tips on how to lose weight effectively, keep reading!

Setting My Weight Loss Goal

Setting My Weight Loss Goal

Before embarking on any weight loss journey, it is crucial to set realistic and achievable goals. When I decided to lose weight, I set a goal of 10 kgs (22 pounds) in one month. While this might seem ambitious, I was determined to push myself and make positive changes in my lifestyle.

You should set a goal, a first goal that you think is doable and realistic. Anything below 12kgs or less is realistic and won’t harm you from excess body weight loss.

The Strategies That Worked for Me

In this section, I will outline the key strategies and techniques that helped me reach my weight loss goal. Keep in mind that what worked for me might not work for everyone, but these principles are generally effective for healthy weight loss.

1. Mindful Eating (The most important tip on how I lost 10 kgs)

Mindful Eating

One of the most significant factors in my weight loss success was adopting mindful eating habits. You need to reduce your calories intake in huge amounts to help your body burn more fat when you are exercising or being physically active. For me I reduced 300-400 calories less than my BMR, the main factor of how I lost 10 kgs in a month. Calculate your BMR and you can find the sweet spot too for your body weight.

By paying attention to my body’s hunger and fullness cues, I was able to avoid mindless snacking and overeating. Here are some tips for practicing mindful eating:

  • Eat slowly and savor each bite.
  • Listen to your body and stop eating when you feel satisfied, not overly full.
  • Avoid distractions, such as television or smartphones, while eating.

Remember, when you are reducing your daily calories from diet, try to reduce it as much as from the processed foods you are eating or the food that are high in calories. Eat veggies and raw foods that are high in fibers and low in calories. This is again the most important tip that I implemented and lost 10 kgs in a month.

2. Balanced Diet

Following a balanced diet played a crucial role in my weight loss journey. Here are the key principles I followed:

  • Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains.
  • Limit intake of sugary snacks, processed foods, and beverages high in calories.
  • Incorporate healthy fats like avocados, nuts, and olive oil into your meals.
  • Drink plenty of water throughout the day to stay hydrated and curb cravings.

3. Regular Exercise

Physical activity is essential for both weight loss and overall well-being. I incorporated a mix of cardiovascular exercises and strength training into my routine. Here’s what my workout regimen looked like:

  • Cardiovascular exercises: I engaged in activities like brisk walking, jogging, and cycling for at least 30 minutes a day.
  • Strength training: I incorporated bodyweight exercises and used resistance bands to build muscle and boost my metabolism.
  • Find activities you enjoy to stay motivated and make exercise a sustainable part of your routine.

4. Cardiovascular exercises (The most important tip on how I lost 10 kgs)

Wanna lose weight fast? Include cardio in your workout routine. I lost 10 kgs in a month due to the intense cardio I included in my routine. I’ll share my routine with you. It is very simple.


I made a goal to run 10 kms every 6 days in a week. Now, I couldn’t do it for the 1st week but I managed to run/jog for 5 kms from the start and from the next week I pushed myself to go do 10 kms as well. Sounds very simple but it is not easy. But well, if you want to lose your weight (fat)  badly enough, I hope you will do anything to do it just like me. I literally pushed myself to go do it.

HIIT (High Intensity Interval Training)

On top of all that jogging, I did 30 mins of HIIT (High Intensity Interval Training). This is what I did again for 4 days a week. I have no particular routine and exercises for this but what I did is go to YouTube and just search for HIIT exercises for 30 minutes and you will get plenty of them to do. I kept changing to different videos just so I won’t get bored.

5. Strength Training

I did some moderate strength training on my weightloss journey. Reason being, I didn’t want to lose my muscles as well. It was my goal to always look lean with some muscles. As you know I am a fitness enthusiast, I have some knowledge on how weight loss, muscle loss, fat loss and muscle gain occurs.

In my opinion it is not an important tip for you. But my recommendations will be that you do some weight training (strength exercises) here and there often. This is not the most important tip on how I lost 10 kgs but I don’t wanna hide anything.

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6. Portion Control

Monitoring portion sizes was key to my weight loss progress. Even healthy foods can contribute to weight gain if consumed in excessive amounts. Some strategies that helped me practice portion control include:

  • Use smaller plates and bowls to create the illusion of a fuller plate.
  • Measure and weigh your food until you develop a good sense of portion sizes.
  • Pay attention to recommended serving sizes and avoid going back for seconds.

Overcoming Challenges

Throughout my weight loss journey, I faced several challenges that tested my determination and commitment. Here are some common obstacles you might encounter and how I overcame them:

1. Plateaus

Plateaus are a common occurrence during weight loss. When my progress stalled, I implemented the following strategies:

  • Increase the intensity or duration of my workouts to break through the plateau.
  • Evaluate my diet and ensure I was not consuming hidden calories.
  • Stay patient and trust the process, as plateaus are usually temporary.

2. Cravings

Once again I’ll repeat, if you don’t keep your calories intake lower than the calories you are burning, you will fail again and again, just like it did.

Dealing with food cravings was one of the toughest parts of my journey. To manage cravings, I employed the following techniques:

  • Opt for healthier alternatives to satisfy cravings, such as fruit instead of sugary snacks.
  • Practice mindful eating when faced with cravings to avoid overindulging.
  • Find distractions, like going for a walk or engaging in a hobby, to take your mind off cravings.

Frequently Asked Questions (FAQs)

Here are some frequently asked questions about my weight loss journey and the strategies I employed:

1) Is losing 10 kgs (22 pounds) in one month healthy?

Losing weight at a rapid pace can vary in its impact on different individuals. It’s essential to consult with a healthcare professional or a registered dietitian before attempting significant weight loss to ensure it aligns with your specific health needs.

2) Did you follow a specific diet plan?

While I didn’t follow a specific diet plan, I focused on consuming a balanced diet consisting of whole, unprocessed foods and practiced portion control. It’s essential to find a dietary approach that works for you and fits your lifestyle and preferences.

3) Did you face any health issues during your weight loss journey?

Fortunately, I did not experience any significant health issues during my weight loss journey. However, it’s crucial to listen to your body and consult with a healthcare professional if you encounter any health concerns or experience adverse effects during your weight loss efforts.


Losing 10 kgs (22 pounds) in one month was an incredible achievement for me. It required dedication, consistency, and a willingness to make positive changes to my lifestyle. By adopting mindful eating habits, following a balanced diet, engaging in regular exercise, and practicing portion control, I was able to transform my body and improve my overall well-being. Remember, everyone’s weight loss journey is unique, so it’s essential to find what works best for you. Stay committed, be patient, and celebrate every milestone along the way. 

This goal is achievable but very few will ever achieve it. If you can do it without having any health issues then my friend you are among the best ones. If you follow the tips carefully you can lose desired weight you want without any health issues.

You’ve got this!

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