How To Lose 10 Kgs In A Month? Beginner Diet Plan For Weight Loss For Females!

Shedding weight can feel like climbing Mount Everest – daunting, filled with conflicting advice, and tempting to conquer with extreme measures. But here's the truth: crash diets and unrealistic goals often lead to frustration and yo-yo dieting. So, if you're a woman looking to lose weight, then this blog on beginner diet plan for weight loss for females is going to give you the perfect boost for your goals.  

 In order to create a beginner diet plan for weight loss for females, it's essential to understand the science behind it. The process of weight loss mainly involves consuming and burning calories. If you consume more calories than you burn, you are more likely to gain weight. This is why specialists recommend incorporating yoga and exercise into your routine, as they help burn calories.  

This blog post is your roadmap to healthy, sustainable weight loss, even if your goal is a seemingly big one – losing 10 kilos in a month. We'll equip you with the knowledge and tools you need to develop healthy habits that last. So, let’ get started. 

Table Of Contents 

How Can I Lose 10 Kgs In A Month? 

To lose 10 kg in a month you should follow the following tips: 

1. Know What You Eat  

Whatever you eat, make sure it is what it is. Are you extremely obese or high in carbohydrates? If you want to lose weight, it is very important to observe your diet.  

You should avoid processed foods, sugary beverages and bakery items. Plus, unwanted snacking on fried food must be kept in check too. What you need is protein, and to get it it's important to be sure you know what you're eating, so write it down in your food diary and think about what you can improve on.  

2. Avoid Junk Foods  

Junk food is the main reason why people gain weight over time. If you want to lose weight, you must avoid junk food at all costs. However, for many, avoiding junk foods can become a battle hence, there’s nothing wrong in an occasional treat one in a week. In fact, eating a cheat meal once a week is great for maintaining healthy eating habits over the long term.  

3. Exercise Regularly 

Without this step, it is nearly impossible to lose weight quickly within a given period. Also, you should focus on a balanced beginner workout plan for women's weight loss at home instead of bodybuilding. For this, you need to do at least 50-60 minutes of aerobic exercise, weight training to build muscle mass, and of course, remain consistent (exercise four times a week).  

Also Read: The Best Way To Improve Health Is To Exercise Daily 

4. Drink As Much Water As Possible  

Our body's functions depend on water. Water is also important for exercise, and one of the main benefits of drinking water is that it helps satisfy hunger and food cravings.  

How Can A Woman Lose Weight For Beginners? 

Many factors can contribute to a woman's weight gain or difficulty losing weight. In addition to genetic and certain environmental factors, hormonal and metabolic issues, such as hypothyroidism and polycystic ovary syndrome (PCOS), can cause weight gain. As women age, especially during perimenopause and menopause, oestrogen levels decrease, leading to increased fat storage and changes in body composition.  

Also Read: Healthy Weight Loss Diet Plan for Females 

Embarking on a weight loss journey as a beginner can be daunting, but with the right approach and guidance, women can kickstart their fitness journey effectively and achieve their desired weight loss goals.  

1. Make Sure You Are Ready  

For achieving long-term weight loss goals, it takes time, effort, and long-term commitment. You don't want to put off weight loss indefinitely, but you need to make sure you are willing to make some permanent changes to your eating and activity habits. To help you determine your readiness, ask yourself the following questions: 

Talk to your doctor if you need help eliminating stressors that seem to be interfering with your readiness. When you are ready, it's easier to set goals, commit, and change habits.  

2. Find Your Inner Motivation  

What gives you a burning desire to stick to your weight loss plan? Whether it is an upcoming vacation or improving your overall health, make a list of important things that help you stay motivated and focused. Then find ways to leverage that motivating factor in moments of temptation. For example, you could post an encouraging note to yourself on your pantry door or refrigerator.  

Successful weight loss requires you to take responsibility for your actions, but it helps to have the right support. Find people who would listen to your concerns and feelings, spend time with you exercising or creating a healthy menu, and share your priorities in developing a healthy lifestyle.  

3. Set Realistic Goals  

Setting realistic weight loss goals may seem like a no-brainer. But do you know what's real? In the long term, it is reasonable to aim to lose 0.5 to 1 kg per week. To lose 1 to 2 pounds per week, your body needs to burn 500 to 1,000 calories each day through a low-calorie diet and regular physical activity.  

Also Read: Make A Consistent Workout Plan: Guide For Fitness 

Around 5% of your current body weight may be a realistic goal, at least initially. Even this level of weight loss can help you in reducing the risk of chronic health related problems like heart disease and type 2 diabetes.  

When setting goals, think about both process goals and outcome goals. “Walk for at least 30 minutes every day” is an example of a process goal. You don't need to have an end goal, but you should set process goals because changing habits is key to weight loss.  

4. Enjoy Healthy Food  

Adopting new eating habits that help in promoting weight loss should include reducing overall calorie intake. But cutting calories doesn't mean you have to give up taste, enjoyment, or even ease of cooking. Aim for a variety that will help you achieve your goals without sacrificing taste and nutrition. Follow these tips to start losing weight: 

6. Change Your Perspective  

If you want successful weight control over the long term, eating healthy and exercising for just a few weeks or even months is not enough. These habits should become a way of life. Lifestyle change begins with an honest analysis of your diet and daily routine.  

After assessing your personal weight loss challenges, develop a strategy to gradually change the habits that have hindered your past efforts. If you want to lose weight completely, recognise the problem and make a plan for how you will deal with it. Sticking to a healthy lifestyle will make the results worth it. 

What Is The Simplest Diet For Weight Loss? 

There are many misconceptions about weight loss. The media is full of fad diets and magic weight loss cures endorsed by celebrities and backed by personal success stories. Many of these diets may help you lose weight while you continue to diet, but once you resume your normal lifestyle, the weight begins to gain again. This is because losing weight is not the problem, but maintaining it over the long term is the problem.  

Whether you do strength training to build muscle mass or hit the gym to establish a healthy lifestyle, a healthy diet is important to achieving your health and wellness goals. Even if you're in following a calorie diet plan for weight loss, your body needs fuel to function properly. Focus on a balanced diet that includes:  

Dietitian’s Recommendation 

Beginning a weight loss journey is extremely crucial for anyone with excess weight. While starting your weight loss regimen, certain key factors such as your goal, medical conditions, dietary habits & activity patterns should be considered to formulate an effective beginner's weight loss plan. Opt for a healthy diet and lifestyle changes as suggested above too, which helps you in quick & effective weight loss. 

                                                                                         -Dt. Lavina Chauhan 

The Final Say 

A beginner diet plan for weight loss for females usually consists of restricting processed foods, sugary snacks, and high-calorie beverages and emphasizing balanced meals with lean proteins, whole grains, fruits, vegetables, and healthy fats. 

Moreover, refrain from consuming eatables containing refined carbohydrates. Following this healthy diet chart for weight loss can help you to shred unwanted weight from your body.  

You must also keep in mind that weight loss doesn't happen overnight; it takes dedication and hard work to pay off. Take on the challenge of living a healthy lifestyle. 

Also, it is always advised to consult your doctor before following any diet chart, as everybody's body is different, and your doctor can give you the perfect suggestion regarding Indian food for weight loss. 

FAQs 

1. What is the fastest way for a female to lose weight? 

Here are some key points to consider along with an easy meal plan to lose weight female: 

2. What foods should be included in the easy diet for weight loss for female vegetarians? 

Here is the list of the foods to be added to the beginner diet plan for weight loss for female vegetarians: 

3. What weight loss diet is best for women?  

Along with a beginner workout plan for women's weight loss at home, a calorie-deficit diet is the best diet for weight loss in India. The term “calorie deficit” means that the number of calories consumed during the day is less than the number of calories burned. This can be achieved by optimising macronutrient intake.  

4. Is it possible to lose weight without eating?  

No, depriving your body of essential nutrients can slow your body's metabolism, slowing down weight loss.  

5. Why is it harder for women to lose weight?  

Muscles play an important role in regulating metabolism. Women tend to have more fat and less muscle mass than men, so it may take them longer to lose weight. 

References