Many people think that the main way to lose weight is to exercise. Are you aware that it is possible to lose weight without exercise? Let’s find out today how to lose 10kg in 1 month without exercise? In spite of what you might think, you can lose 10 kg of weight in a month if you follow the proper rules.

To lose weight fast, then follow this article. We will discuss the foods needed for weight loss and some essential tips. Here is also a complete list of foods for the whole day to lose weight. Follow the steps in this article carefully, and you could lose up to 10 kg in just one month.

How To Lose 10kg In 1 Month Without Exercise?

Losing 10 kg weight in a month without exercise is not an easy task. For this, you have to follow a lot of geniuses. Here are some important tips on how to lose 10 kg in 1 month without exercise:

Use Small Plates

If you have decided to lose weight, use small plates for eating. Because we always try to finish all the food on the plate. So if you eat food on a large plate, you will usually eat more food so you will gain weight more easily.

Eat More Protein 

Protein is a basic part of food that is essential for digestion. It can suppress appetite resulting in rapid weight loss. One study found that eating high-protein yoghurt for breakfast reduced calorie intake. You can eat eggs to get the right protein. In addition to helping you lose weight, it will provide you with the necessary protein. So add more protein to your weight loss diet.

Eat More Fiber 

Fiber is a type of carbohydrate that controls appetite. The body cannot digest it, so it keeps you full for a long time. Each body needs at least 20 to 30 grams of fiber per day to stay healthy. If you want to lose weight quickly, you need to increase the amount of fiber every day.

Get More Sleep 

To get solution ‘how to lose 10kg in 1 month without exercise’ needs adequate sleep to stay healthy. 6-7 hours of sleep per day is basic for wellness and weight support. Inadequate sleep is the cause of weight gain, so everyone needs at least 8 hours of sleep. If you are on a weight loss diet, you should get more than 6 hours of sleep per night.

Decrease Stress 

Excessive stress can upset the hormonal balance. During this time, the body produces a chemical called glucocorticoids, which induce weight gain. So if you want to lose weight, then definitely try to stay stress-free during this time.

Eating Habit For Weight Loss

If you want to lose 10 kg of weight in a month, you have to follow a few things. Since we will take up this challenge without any exercise, we have to focus on our eating habits. The first meal of the day is essential – it makes or breaks your day. So if the morning can be started with a proper diet, it will play an effective role in weight gain. Here we have created a food list for the whole day that will meet all the weight loss needs.

Weight Loss Morning Detox-Drink

To get proper result for how to lose 10kg in 1 month without exercise take a detox drink each morning. Detox drinks help eliminate toxins that accumulate in the body. This type of drink also boosts metabolism and helps to burn calories faster. Drink detox drinks according to your body’s needs every morning to lose 10 kg weight in a month. Here are some detox drinks that are effective in weight loss:

Lemon Detox-Drink: You can make this by mixing half a lemon juice and a tablespoon of honey with warm water every morning. Drinking it on an empty stomach keeps the liver clean along with weight loss.

Ginger Detox-Drink: Add 1 tablespoon ginger paste and 2 tablespoons mint paste to a glass of warm water to make it. For weight loss, drink it every morning after getting up.

Cumin Detox-Drink: Cumin is used with lemon and honey to make this drink. First, boil one tablespoon of cumin in water. Then strain the water and mix it with honey and lemon juice. It is the most effective detox drink to burn fat.

Weight Loss Breakfast  

Eat a low-calorie snack shortly after drinking a proper detox drink. Here are some effective weights lose breakfast:

Oatmeal: Oatmeal is a low-calorie breakfast. There are fewer calories but more fiber, which helps you lose weight fast without exercise. Mix 1/2 cup hot skim milk with 1/2 cup coker oats every morning. You can add a small tablespoon of honey to sweeten it if you want. You can also use some fruit pieces to enhance its taste.

Omelet: We all know that eggs are a low-calorie food. It contains healthy proteins that can keep you full for a long time. Omelet boosts metabolism so you can lose 10 kg in 1 month without exercise. Use two eggs, tomatoes, some chopped onions, peppers to make this breakfast. Drink green tea without a cup of sugar while eating the omelet.

Apple Smoothie: Apple smoothies and nuts can be the best breakfast for the start of a healthy day. Mix 2 medium-sized peeled apples with one cup of skim milk to make an apple smoothie. If you want to bring a sweet taste to it, you can add one tablespoon of honey and 1/2 tablespoon of cinnamon powder.

Corn Flakes: Corn flakes are a snack that you can make in no time. It is basically for those who can make the proper breakfast for busyness. Mix 1/2 cup skim milk with one cornflake. If you want, you can add some dried fruits to it to enhance its taste and beauty.

Mid-Morning Snack For Weight Loss

There is a long gap between breakfast and lunch. To keep ourselves full during this time, we need to have some light snacks in the middle of the morning. Breakfast should be taken at less than 100 calories during this time for weight loss. Below we list some of the weight loss mid-morning snacks:

Green tea and biscuits: For weight loss, you can have green tea and biscuits for breakfast. One cup of green tea and two biscuits contain 50 calcium.

Fruits: A few pieces of fresh fruit are rich in minerals, antioxidants and vitamins. It will satisfy your hunger and make you feel full. So take an apple, a cup of papaya, watermelon, a small orange, 1/2 cup of green grapes for breakfast.

Hot chocolate: Drink a small cup of hot chocolate for breakfast to lose weight. It will help you lose weight as well as eliminate your morning hunger.

Lunch For Weight Loss

If you want to know how to lose 10 kg weight in a month without exercise, take less than 300 cal at lunch every day. Here are some recipes that will help you lose weight fast.

Vegetable soup: Vegetable sap is a delicious and nutritious way to replenish you for lunch. It stimulates the body’s need for vitamins, antioxidants and fiber. One bowl of vegetable soup provides about 140 calories. This soup will be best for you if you can make it at home. But if you can’t make it yourself, you can choose prepared vegetable soup.

Grilled Salmon Fish and Steamed Rice: Salmon fish and steamed rice are delicious to eat as well as great for weight loss. It does not provide any extra calories to your body. Grilled salmon provides about 124 calories in a fillet. You can eat it with half a cup of steamed rice to replenish yourself.

Egg sandwich: You can make this recipe using 2 egg whites sandwich bread, onion slices, tomato slices and a handful of freshly cut lettuce leaves. It is a food rich in fiber and antioxidants that will help you lose weight without exercise.

Evening Snack For Weight Loss

Between lunch and dinner, we have some light snacks. If you are on a weight loss diet, refrain from consuming more than 100 calories in the evening breakfast. Here are some effective evening snacks ideas for weight losses :

Lemon tea with Wheat rusk: It is a healthy food; it is better than other biscuits to lose weight. You can get about 85 calories from two Wheat rusks. If you take a cup of lemon with it, it will provide you with about 90 calories.

Boiled eggs and green tea: Protein is very important for weight loss. If you eat a boiled egg and a cup of green tea for breakfast in the evening, it will meet your body’s need for protein. From this snack, you can get about 85 cal.

Nuts: Almonds are rich in energy and nutrients. Almonds, pesto and walnuts are the best choices for weight loss. It will control your evening appetite by providing you with enough calories.

Orange Juice: Oranges are rich in Vitamin C, which is effective in controlling calories. So drink one glass of fresh orange juice as an evening snack for weight loss; it will give you about 90 cal.

Dinner For Weight Loss

Always try to eat homemade food for dinner to lose 10kg in 1 month . Here are some effective weight loss dinner recipes:

Whole wheat vegetable wrappers: You can eat vegetarian wrappers made with wheat to keep yourself full at night. It will create a tasty, healthy and low-calorie formula in your body.

Chicken Noodle Soup: It’s best not to eat too much at dinner. You can have chicken noodle soup for dinner. A bowl of hot needle soup makes a perfect belly satisfying dinner.

Rice, chicken curry, vegetable curry: You can also eat a small bowl of rice at night if you want. You can also eat chicken curry and vegetables fried in a little oil.

Bed Time Drinks For Weight Loss

Drink a glass of warm water before going to bed at night. It will help you sleep better by flushing out toxins from your body. Also, mild-warm water before going to bed is more effective for weight loss.

Weight Loss Foods

The most effective way to lose weight is to eat right. If you take the right amount of food every day without exercising, your weight will be under control. Below we discuss some of the weight loss foods.


Eggs are one of the healthiest foods to lose weight. It contains a lot of healthy proteins and fats. While eggs are notorious for raising cholesterol, it also promotes the right amount of weight loss. For weight loss, you can add eggs to breakfast; it helps you avoid overeating.


Vegetables are effective in reducing weight as well as solving other problems of the body. It is low in calories and high in fiber, so it keeps you full for a long time and does not cause weight gain. Vegetables also contain essential antioxidants and minerals for the body.

Chicken breast meat

We know that meat contains a lot of calories. However, chicken breast meat contains healthy proteins and fats, which are best for weight loss. Chicken breast meat does not contain fat, reducing the need for extra carbohydrates in the diet.


If you can cook fish properly, it can also play an effective role in weight loss. Fish is rich in omega-3 fatty acids, protein and healthy nutrients. It also provides a good amount of iodine for the body.


Nuts contain omega-3 fats and high protein. If you add nuts to the diet, it will play an effective role in weight loss. You can eat a variety of nuts such as almonds, walnuts and pistachios regularly for weight loss.


The fruit will keep you full so that you will eat less. There are a variety of fruits that help in weight loss, such as apples, pears, papayas, bananas and oranges. These fruits are rich in nutrients and vitamins, which are also very tasty. You can eat one bowl of fruit every day for quick weight loss.


Soup is a healthy food that is effective in weight loss. If you eat soup cooked at home every day, it will help you lose weight. It provides weight loss as well as various health benefits. If you eat a small bowl of soup before eating, it will prevent you from taking extra food.

Foods to Avoid for Weight Loss

Some foods help the body gain unnecessary weight. So to know proper result of how to lose 10kg in 1 month without exercise? avoid foods that are high in calories. Here we will discuss some of the foods that should be avoided in case of weight loss.

Sweetened drinks

Aerated beverages of various companies are available in the market at present. Most of these drinks are dipped in sugars and preservatives. There is no sugar added to it, which is added only for taste. This drink increases appetite and consumes more food than usual. Avoid all these sweet drinks for weight loss.

Processed foods

A variety of processed foods on the market such as biscuits, chips, pastries, candy, ice cream and snacks are unhealthy and helpful in weight gain. These are made with lots of preservatives, refined flour and unhealthy ingredients. So avoid these foods to lose weight and eat fruits to alleviate light appetite.

Junk food

Junk food is a delicious food that is a favourite of all of us. However, this junk food is high in sodium. It also contains a variety of artificial flavours and colours that raise cholesterol. So avoid junk food for weight loss.

Chocolate and candy

Chocolates and candies raise blood sugar and diabetes. So you can lose weight as fast as you can. You can eat pure dark chocolate instead if you want.


Alcohol is colourless and tasteless, which is filled with calories. It is most effective for weight gain. It helps you to consume a lot more calories. Also, while consuming alcohol, the person inadvertently consumes a lot of snacks on the ridge, and as a result, they gain weight.

Frequently Asked Question

Is it possible to lose 10 kg weight in a month without exercise?

Answer: Yes, it is possible to lose 10 kg weight in a month without exercise if you follow the proper rules.

How important is sleep for weight loss?

Weight loss will be followed by fatigue and constant tiredness. When you fail to get at least 6 hours of sleep each night, it can help you gain weight.

How many grams of fiber should an adult consume per day?

An adult needs to consume at least 20 to 30 grams of fiber per day.


In this article, you will know how to lose 10kg in 1 month without exercise? We have tried here to share the most effective foods, eating habits and important tips for weight loss. We have also discussed some of the foods that can help you lose weight. Hopefully, from our discussion, you have learned the way to lose weight fast. If you want to how to know more lose weight, visit our site.

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