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I want to loose weight at-least 10 kg in 3 months but in healthy way. Please suggest diet plan and exercises
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For reducing weight follow three main things like healthy diet, exercise and walk early morning and evening.
small and frequent feeding should be in your diet
Avoid oily and fried food
Add plenty of water
Take 8hrs sleep
Avoid stress
You can coustamized your plan for your target
You can achieve your goal of 10 kg in 3 month
Connect me for diet plan .
You will get good results.
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Yes ,
Wanting 10 kg in healthy way through a calorie-controlled diet , strength training and regular activity
Creat moderate calorie deficit ( avoid crash diet )
Includes protein at every meal
Dal , beans, sprouts, paneer , tofu , egg, chicken , fish
Curd or Greek yogurt
Fill half your plate with vegetables
Choose whole grains
Roti , millet , oats , brown/ red rice in moderation
Eat 2-3 servings of fruit daily
Drink 2.5 -3 liters per day
Eat slowly and stop when about 80% full
Avoid
Frequent sweets, Fred , junk
Exercise
45 min daily brisk walk, cycling, jogging, swimming
Strength training 3-4 days/ week
Lifestyle:
Sleep 7-8 hours daily
Manage stress through yoga, meditation, breathing exercise
Weigh yourself once a week; not daily
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You can connect me I‘ll guide you properly
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Avoid sugar and maida made food and do physical exercise daily for 45 minutes
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation to help you better
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through practo app directly.
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
Losing 10 kg in 3 months is achievable for many people when done through a balanced diet, regular physical activity, and healthy lifestyle habits. However, the exact rate of weight loss depends on your age, height, weight, medical history, and activity level.
General Guidelines:
✅ Start your day with a protein-rich breakfast (eggs, paneer, sprouts, Greek yogurt, etc.)
✅ Include plenty of vegetables, salads, and seasonal fruits
✅ Choose whole grains such as roti, oats, millet, or brown rice in controlled portions
✅ Include a protein source in every meal (dal, pulses, paneer, fish, chicken, tofu, etc.)
✅ Avoid sugary drinks, sweets, fried foods, processed snacks, and excessive bakery products
✅ Drink 2.5–3 litres of water daily
Exercise: 🏃♀️ Brisk walking, jogging, cycling, or any cardio activity for 30–45 minutes, 5–6 days/week
🏋️ Strength training 2–3 times/week to preserve muscle mass and improve metabolism
🧘 Stretching and adequate sleep (7–8 hours) are equally important
Next Steps
Please share your age, height, current weight, medical conditions, and dietary preferences (vegetarian/non-vegetarian) so I can help you with a personalized diet plan.
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