How to Lose Weight Effectively (10 kg-15 kgs)

how to lose weight effectively How to Lose Weight Effectively (10 kg 15 kgs)

How to lose weight? Oh come on! Every other person in the world seems to be on a quest for an answer to weight loss. Most people know that lifestyle changes can help them. But are we ready to accept these changes to lose weight? It requires great motivation to actually get there and get losing. Those who know the key might lack motivation, and there are those who are motivated and all charged up and looking out for a perfect plan to follow for weight loss.  Tips that may work on man, may not work that well on a woman.  So dear readers, if you are looking for an answer on “How to lose weight?” you will find your answer in this article.

How to lose weight

  • Reality check – If you want to know how to lose weight, first you must decide how much you really need to lose. When you begin a weight loss program, the first step is to know where you are stand on your BMI (body mass index) scale. Calculate your BMI. Aim to be healthy, not skinny. And set a realistic goal. The label “size 0 “does not stand anywhere near “healthy”.
  • Calculate your requirements – A lot of people completely give up on eating. Or pass the day on just liquids or even a single cucumber. Such kind of crash dieting only leads to failure. All you lose is your confidence and motivation, and not weight. The right approach is to calculate your BMR “(Minimum calories required by your body to carry on the important processes in your body) and consume a minimum of those many calories, to sustain body processes. You can also analyse your body fat percentage to know how much fat needs to be lost.
  • Extremes are bad, even for weight loss. So how to lose weight? Divide your weight loss in 3 phases.

How to lose weight; Phase I -

Give up on all unhealthy food: Any food that makes you feel good now but guilty later, or you get conscious while eating, or those foods that you eat on the sly are definitely not correct for your weight loss. Start by dropping maida, refined flours, too much sugar, salt, oil, butter, ghee, margarine.

Mind your quantity of intake: If you consumed 3 roti / 4 slices of bread , or 1 soup bowl full rice, cut it to 1/3rd . Consume only 2 roti/ 3 slices of bread or 1/3 rd bowl rice.

You may want to read – Is rice healthy? can you eat rice and still lose weight

Add more of veggies and fruits: While avoiding those starchy ones like potato, banana, and mangoes. Wherever possible eat fruits with the peels.

Add weight loss special foods to your routine. Green tea, warm lemon water , soaked almonds, uncooked raw veggies, loads and loads of melon fruits and water.

Replace the unhealthy with healthy. Refined flour with whole flour, red meats with lean meats, whole milk with skimmed milk, frying with baking, roasting and grilling.

Introduce a medium to slow pace exercise like yoga, meditation, walking to your routine. If you plan to join gym, don’t do it immediately. Join after your 1st phase is successfully completed.

Continue the regime for a month. By the end of this phase you would probably lose around 2 – 2.5 kgs of weight. If not. Don’t worry. You would lose later. What is important is now your body is used to a healthier lifestyle; it is ready to under go some more hardship for weight loss. So now the big question, how to lose weight in phase II

How to lose weight; Phase II -

Apart from continuing the rules from phase I, you now need to further cut down some calories and increase your activity levels.

– Cut down your calorie intake further by 200 – 250 cals. Divide your meals in 6 and make sure to eat something every 3-3.5 hours. Have a good breakfast but light lunch and dinner.

– After each meal, have a cup of warm lemon water . This will increase your metabolic rate and help in digestion.

– Increase your exercise time and level a gear up.  If you want to join gym, workout for 45 – 50 minutes. With first 40 minutes of aerobic exercises and later 10 minutes of anaerobic exercises.  Or you can join other activities like swimming, lawn tennis, hiking, skating. Or if you are walking, then start brisk walking and jogging.

– Indulgence is allowed. If you really wish to party and enjoy. Don’t back off. You are only dieting and not on a punishment. So go ahead enjoy your day off. But next day get to your exercise and diet regime.

– Check weight only once in a week. Those who check weight every day or even 3 times a day  are known to give up on their diet routine easily.

You will take at least 3 months on this phase to be able to lose around 8 kgs of weight. May be a little less or may be a little more depending on your dedication, age, body pattern and health score. But nevertheless your health is improving. And so is your fitness level. So be happy and then its time to know how to lose weight in Phase 3.

How to lose weight; Phase III –

This is where you will start working out more and the rate of weight loss will fall down. You must have heard, The last few kgs are always the hardest to lose. But after coming this far. You wouldn’t want to give up. Trust me. By now you will clearly see the future body you want, and that will get you going.

Change your pattern – now that you were already exercising hard and dieting harder. We don’t want you to starve. Plan your moves.  Change your patterns, the time that you wake up, your meal timings, your exercise timings and the time you hit the bed. And suddenly you will notice the weight going down.

– Kick boxing, tai chi and Pilates are the best plateau breaker exercises for women. If possible, choose one of these. If not then simply increase the timing and intensity of your current exercise.

-Most importantly. Don’t give up. Continue your hard work and within a matter of few days; you will see the last few kilos just flying off. Leaving behind your dream body. A healthier you.

So now that you know how to lose weight, Get those shoes on and get going. If you are looking for diet plans. Do check
How to lose weight from hips and thighs

south indian diet plan for weight loss 

1200 cal diet plan for weight loss

Indian diet plan for weight loss

10 common mistakes dieter make

Image : Copyright (c) 123RF Stock Photos

a2 How to Lose Weight Effectively (10 kg 15 kgs)   How to Lose Weight Effectively (10 kg 15 kgs)   How to Lose Weight Effectively (10 kg 15 kgs)   How to Lose Weight Effectively (10 kg 15 kgs)


  1. shreya says

    helo maam dis is shreya..age 21
    maam my weight is 88kg and height is 5.3 mam i wana lose 8-10 kg in 3 mnth i nrmaly take proper diet nd used to go to gym in d morning bt m nt geting y my weight is going up nd up as m an interior designr so mostly seting work is done by me from which my thie is getng heavier day by day my fig is lyk frm up i have nrmly fig bt frm thie nd bumb itz heavir so plz tell any solution from wich i could reduce atlest10 kg in 3 mnth espcly theie reduce plz ply tel me

  2. rumi says

    Hello..! i am 18 and already 100, with loads of belly fat and chest fat(man boobs). i find your article a great way to start. i need to shed upto 25KGS.. can you estimate how much time will it take to achieve it healthily ??

  3. Shreya says

    Hi ma’am
    I really want to lose 10 -15kgs of weight at least in two months
    I walk for about 30-40 minutes yet I see no difference in my weight can u suggest the speed at which I should walk ? And I srsly have a problem in following a diet plan pls suggest an easy diet plan that I can follow
    By the way my weight is 75 kgs ,I am 161 cms and 15 years old
    Thank u :)

  4. Kousarr says

    Hello mam, I am kousar from China.
    I Found yur article very inpressive. Actually i would love to lose weight too, i am 17 and my body weight is 71 kg and my height is 150 only. I want to lose weight as soon as possible but also I am very lazy in exercising, I hope yoy can suggest something as I want to lose 5kg per month. Looking forward to your reply.

  5. Arpita Gorai says

    Hi mam. Am 19year girl with 63kg weight n 5.1ft height.. I want to lose 20kg in 4month. Can u please suggest me a proper diet..n exercise.. I really need your help.

  6. saifina says

    hello ma’am my name is saifina i am 5 feet in height m my weight is 63 kgs i am 21 yrs old i need to reduce around 10 kgs in a month m on fruit n veggies diet i avoid oil,sugar,nd outside food i walk fr around 30 mins i am bit heavy around my thighs n bit around arms i have tried out so much buh i fail evrytym n feel so mch of humiliation i feel like giving up n sit home coz of my weight plzzz help me i need to get in shape earliest

    • says

      Hi Saifina,

      Thanks for reading at Dietburrp. dont be upset dear , just increase your exercise time by 15 mins , and run in the last 15 mins of your session , every thing will be alright.

  7. sonam tiwari says

    I am Sonam ..I am 22 years height is 5.1 and mie weight is 60 kg …I want to loss 15 kg weight in 1 month so plzz suggest me some thing spcl tips for lossing weight …thanku plz help me..

  8. shanza sohail says

    im 18 years old my height is 5,4 and weight is 104 kg im very worried of it I want to lose 5 or 6 kg in a month so please suggest me any diet plan or exercise thanks

    • says

      Hi Shanza,

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

    • priya says

      Hi payal im priya, im 22 years old and I stay at hostel.could u please suggest me to lose weight as well as hips and thighs

      • says

        Hi Priya ,

        Controlling food habits while living in a hostel is a little tough coz you have to eat what is available. but you can do 45 mins walking / jogging and make sure you do not eat fried stuff or calorie laden snacks like namkeen and others. but buy cucumber and fruits , and keep handy. eat this when hungry. also gulp in water whenever possible. increasing fluid intake helps in weight loss .

  9. arya says

    hi payal
    my age is 24 yrs and my weight is 70 kgs height 5’1″ i want lose at least 8 kg inone month for my marraige……please tell me is it possible …….how can i lose 8 kg in one month……..please sugrst me……please….please…please help me…..

  10. Unknown says

    Hi, im 18 and 5’6. At the moment I am 75 kg. I had been through and educational depression phase last year, resulting in extra 15 kgs.

    I cant walk around much because of my knee injury, i have been advised not to exert my myself by my physician, therefore exercising is off the list.

    I drink herbal tea, green tea and lemon water (each twice a day). could you advise what i should do more to loose weight ASAP? a diet plan or something?
    thanks :)

  11. Harika says

    hello Mam.I am 21 year old and my weight is 85 kgs .So,is it possible for me to loose 10kgs per month following your diet plan?

    • says

      Hi Harika,

      10 kgs in 1 month is very brisk and we do not support such crash diets . you can aim at losing 5 kgs in a month at max. and yes the diet plan can help you lose around 2-3 kgs or even more if followed properly

  12. swati says

    my height is 5.1 inches and weight is 74. want to loose weight.i want to loose 15-20 metabolism is too how can i do it..

  13. sandeep says

    Hi my height is 5.7 and my weight is 82 and i have to lose my weight in 15 days about 14 kg, how can i…… Plz telll

  14. singh says

    I am 17 year old my height 6.3 ft my weight is 97 kg . I have fatty body …. I want to lose weight about 15 kg plz suggests me

  15. palak says

    hello !

    my height is 5’4″ initially i ws 96kg aand then came down to 67 kgs with gyming and dietn…bt nw i hv strtd with job since one and hlf years and bck to 89 kgs cnu plz guide hw cn i gt bck in shape…gyming i cnt afford becoz i hv knee injury…and i hv fat mostly on hips and thighs…..plz help!!


    • says

      Hi Palak,

      i know it will be hard to exerciser or walk with the knee injury. but you can try dieting. try our 1200 calorie diet plan, it has helped many and it may be of help to you too. and once your knee injury gets better, start with walking and it should help in further reduction.

  16. farheen says

    hi mam myself farheen my age is 15 and my weight is 92 i am planning to go for gym and diet i wnt to ask u that gym will help me to loose weight fast i want to loose 30 kgs as soon as possible

    • says

      Hi Farheen ,

      as mentioned in the article, start with walks , do this for a month and see the rate of weight loss. based on the rate you decide for further. gyming definitely helps but dont start directly with gym, start with walk and then gradually take on gym

  17. shital says

    hi i am 36 years old housewife.I have two kids one is 7 &other is5.I also having thyroid problem. My weight is 72 kgs.I want to lose around 15 kgs in three months so please guide me

  18. Sahana says

    HI mam,
    Myself sahana, im 19 yrs old and i weigh 88 kg. I feel very bad, and i feel shame of my body weight, i wanna reduce atleast 15 to 17 kgs in 4 month, can i reduce it ??? And please give me a suggestion to reduce my weight.
    And also perfect diet plan and exercise that i could do because i’m unable to go to gym, as bcoz there is no any facility near to my place. Its my humble request to you to give me a good and perfect suggestion to reduce my weight please.
    Thank you….

    • says

      Hi Sahana,

      Thank you for reading at Dietburrp. dont be ashamed and dont feel bad for it. you can start working towards your weight and you will be happy with the results you get. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

  19. Ayush Sampat says

    Hello Ma’am,
    Your tips are of great use because following your tips I’have loosed 08 kg in 2 mth. But real challenge is now I hav to giv audition to become a model and I’m 18 so want to loose 25kg before December but also want to gain weights for prefect model body.
    I do Home Cycling(30 min),Jogging(1hr 30min) and other belly exercise for 15 min. So will I loose 25 kg before december if I follow this regime?
    If not then suggest me a strick diet as i can follow it qith great ease.
    Thank u!!…

    • says

      Hi Ayush ,

      wow, congratulations. weight loss is never constant and hence it is hard to tell you if you can lose 25 kgs with this same routine. so you can keep following the routine till you feel your weight is going down , but when your weight loss rate decreases or stops , its time to change the time table. what to eat and how much to exercise will depend on your status then.

  20. maryy says

    hi i’m 21 year old and i’m 5’1 and weight is about 70kg!! and i want to make it 60kg
    i started jumping rope from last week about an hour!! and also control my diet + drink lots of water!!
    my question is can i lose 10kg weight in 3 months by doing my above mentioned activity???

    • says

      Hi Mary,

      Thank you for reading at Dietburrp. Yes you can lose 5-6 kgs with the above given routine, but you might have to change / revise your routine to be able to lose weight after that.

  21. sneha says

    Hello.mam. m 105.kgs after 2 cesarean s.. and my height is 5″3 ..need to lpse at.least 50 kgs :( u pls helpme.m worried …any diet chart to lose 10 kg in a week.pls help…

  22. Tia says

    Hi mam
    My height is 5’3 n my weight is 66 kg I need to lose weight within three months…Im walking about 3~4 miles daily with my accurate diet n doing cycling 20-30 mins 3~4 days a week…. I need to lose atleast 10 kg n I know I can do it so can I lose weight with this ?

  23. PIYU says

    hi..i m 19 years old nd my height is 5.4 nd my weight is 57kg i want to loose my weight in nearby 1 month or as early as possible … Here only gujarati food is available morning tea with paratha or thepla or bhakri at afternoon dal chavat sabzi or roti nd buttermilk with papad nd at dinner khichdi with potatoes sabzi or pasta or bhel or maggi or bhajia .. I m bound to eat all above said thingS bt now want to loose weight so want to add or less some items from my menu pls suggest me what to do i cant join gym so.. At home only want to lose weight pls helP

    • says

      Hi Piyu,

      Atyour age , i do not ask girls to restrict diet strictly , rather eat whatever is available and that ypou like, but make sure you exercise foro 45 mins every day , if not gyming, do simple walking and this will help you become fit and thin.

  24. Roshni says

    Hi Madam,

    I’m 29 years old. My height is 5’4″ and weigh 75 kgs. I need to reduce atleast 10 kgs at the earliest as we are planning for a baby.

  25. Srisa says

    I am 18yrs old am my height is 5.4
    I am 60 kg
    I am A model coz of accident I got bed rest for 2mnth
    And for a shoot I need to reduce 15kg of my weight
    And coz of some injuries I cant join gym or aerobic classes
    so please need a help
    Any Tips please

  26. suprita says

    hello madam im 5 feet six inch height at 78 working out daily with 30mins excercise and diet control,i reduced 17kgs till now with the same workout but now still want to reduce more 10kgs…but now this same thing not working..i cant increase the timing more i feel tired..please help

    • says

      Hi Suprita,

      Congratulation, you have come really far with your weight loss. i must say you are lucky that a single pattern o exercise and diet worked well for you till date. but for further weight loss , you need to increase the intensity of your exercise and work out for atleast 45 mins and revise your diet and change the timings and pattern.

  27. kamal says

    madam I am a girl of 27 years with 5 foot 6 inches weight is 67. I want to loose at least 10 kgs of weight. I am working in IT company and siting job. My waist size is increasing day by day. I am looking for diet chat to help me reduce my waist size. I am facing leg and stomach pain. Please help me

  28. sanna says

    madam I am a girl of 27 years with 5 foot 9 inches weight is 80. I want to loose atleast 15 kgs of weight. I am a scholar doing Ph.D. laborious it is.for so much time I have to sit and I have long tried to avoid junk food but it seems impossible but now I am determined to follow the weight loss me out.

  29. neeti says

    I m 22 years old……weight 60kg…….I need to turn it to 46kg….as I have an defence interview in 2months…….plz can u suggest proper way to shed ma wieght off…..I ll be realy thankful

  30. Merlene Roy says

    hello maam,

    I am 27 yr old and 5 ft 2 ” and weigh 72 kgs. Please guide me on to how to loose atleast 15 kgs of weight. My BMI is between 25-30.

  31. Adhika says

    Hi Payal

    I was extremely ecstatic to find this article online. As a South African Indian its quite hard to lose weight, keep healthy and at the same time live our lives with our traditional food. I am 22 years of age and I am 1.59m tall and weigh 67.4kgs at the moment. I am loooking to bring my BMI down to 21 at least but also get to a point where i look toned and healthy. Please can you advise me on what can be done.

    Thank you :-):-):-)

  32. pratiksha says

    hiiii…..I am 21 yrs age girl……my hight is 5.8 n weight is 80….. I want to lose 15…kg ….help me……

  33. Michael says

    I’m male, 6’1 and weigh 98kgs, please I need to lose about 14kg as well as work on my abs. please what exercises can i do to get this done in 2 months.

  34. Pooja says

    Hai payal…i am 21 year old girl and my weight is 75kg and height 5 feet 2 inch….i want to loose my weight as early as possible…how can i loose weight within 2-3 months…right now i am doing excersise which includes skipping,aerobics and yoga…is this helps me to loose 10kg within 2 months..plz suggest me..plz

  35. THASA radhan says

    I am 22 year college student I am not having time to do exercise in morning as well in evining and I mostly in travel in bus and I am 74 kgs of weight and hight is 5.5 feet I has to lose at least 15 kg in month only with diet because of time less . and a am south Indian

  36. kritika says

    hello maam,
    I am 19 yrs old colg gng girl but i m to fatty my weight is 71 n height is 5’2 in past I join gym I reduced but whn I leav the gym I gaind more n due to my operatn I gain more .. I want to reduce 20 kgs so plzz tel me what to do…!! I m fed up vd my fat bodyy :( I m very lazy I skip my meals breakfast to I hardly do , plzzz sugest me sumthng want to reduce my w8 till september due to my engment :( hope uh help me asap :) w8ng fr ur rply :)

    • says

      Hi Kritika ,

      you can start with 45 – 50 minutes jogging every day .. this will help in great deal to lose weight . after which you can start following the basics of weight loss as stated in the artiicle above …

  37. Prarthna says

    Hii! I’m 15 yrs old & currently weighing 66 kgs. My height is 5’4. I hv been trying hard to lose weight but no effects r seen. I hv cut down my diet as well. But can’t avoid sweets as I hv a huge craving for it. I hv gained 5 to 6 kgs in d last 3-4 months. Could you please help me out by giving a proper diet plan and exercise routine?? I want to lose around 10 kgs and shed all my belly fat!!

  38. Tina says


    Im a 14-year old girl weighing 55 kgs and 5 in 2 cm tall. I’ve tried doing pilates almost a month from now. But my problem’s i couldn’t stand in eating. Sometimes i eat so much that a 45-minute pilates could not burn. I want to lose at least 15 lbs in 1 month. Can you suggest any diet plan?

  39. Abhilasha : ) says

    hello ma’am

    i am 17 year girl with weight 85 kg , i know its very bad . I am 5.11 inches in height .
    i am tired of my fatnesss , every one pokes me as faaaatsoo and moreover i am also tired with this heavy body .

    but know i have decided to loose weight in these 2 months i want to loose 15kg weight in these 2 months i want to join back my dance classes

    can you please help me with proper
    time table and exercise routine plan to loose 15kgs of my weight

    thank you

    • says

      Hi Abhiliasha ,

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      • neena says

        hi i m neena 26 year old weight 73 kg. my height is 5’7.i want to loose 15 Kg and i started daily 1 hour exercise from last one month but till date there’s no improvement in my weight its sometime 75 or sometime 73 but not reduce please help…

        • says

          Hi Neena ,

          Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!

          Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..

  40. abeeha says

    I m 30 yrs old wd 5.5 weight z 68kg .I want to reduce 10 kg.I tried lemon tea nothing reduced my weight.I eat only one roti(bread)a normal weight was 58 kg before kidz.plz tell me a way to cutt down my fat.

  41. meena says

    I am 26 and have 2 kids. The 2nd baby is just 6 mths old and the 1st one 3yrs. I had a c-section both the times. My weight is 70. I want to loose 15 kgs…. it feels like a dream to me but I challenged everyone that ill do it n prove by november!!. I get 30mins hardly for workout… plz help…

    • says

      Hi Meena, are you still breast feeding your younger baby ? if yes , in that case you should wait till your baby is on top feeds anddoes not rely on you for nutrition. if you have stopped feeding her , then you can start with your diet .

      Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

  42. kush says

    My age is 22 .. my height is weight is 100…so plzz help me.. n tell me some exercise…n diet chart..n I want 2 lose 10 kg in 1 month…

    • says

      Hi Kush,

      Thank you for reading at Dietburrp. 10 kgs in 1 month is a very harsh goal , losing 3- 4 kgs in a month is healthy. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime.

      if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

  43. Kavita says

    I am 44 years old working lady and married. My 8 hours working is in sitting condition. My height is 5 feet 3 inches, and my current weight is 63 kg, i need a healthy diet plan for losing 8 kg weight lose within 2 months . Tell me also how to lose weight from hips and thighs( lower body). Plz help me

  44. thane says

    hi payal ,

    I’m 17 and my height is 6’7 and I weigh 67 kgs . I want to lose weight atleast around 12kgs in three months , that’s before August .

    I have no clue as to where to start . I have started going to the gym now with a personal trainer .

    I’m not sure what to eat though , I’m indian .

    can you please help me out by telling me something to eat ?

    • says

      Hi ,

      start as suggested in the article above … just continue with your routine and cut down on the extra cals in your food. following any diet would be of help in the beginning ,. but you really dont need to follow some one elses diet .. you need to just work on your own routine.

  45. Deepika says

    I read all ur comments.. I follow indian diet.. I have reduced 4 kgs in 1 and half month.. I can see changes in my weight, but not in inches.. Though I reduced 4kgs I stay in same inches.. I’m 5.5″ 70kgs before I was 74.5kgs. And even my face fat.(double chin) can u plz help me..

    • says

      Hi Deepika,
      first of all congratulations for losing 4 kgs . it is a good weight loss. are you doing walking , or any other form of exercise ? if no , then plz start doing a 45 mins physical activity that suits you, and you would start noticing changes in your body shape very soon . All the best !!

  46. avantika says

    Hi mam

    I am Avantika my height is 5’5, my age is 23 years and weight is 64 kgs after 6 months of my delivery i have started putting on more weight day by day my weight is increasing by 2 kgs every month after my post partrum my previous weight was 52kgs i want to get back to my previous weight please help me with a proper diet plan n exercise asap. As my friends started calling me hippo…. i am ashamed on myself i try to avoid socializing due to my weight… Please help…..

  47. arshiya says

    hi payal,
    my height 5 ft and weight is 73kg,last year my weight was 83 i lost 10 kgs got stuck at 73 from 3 months how to overcome with it i have thyroid i take 75mcg pill.
    my diet is morning tea with 1 tsp sugar,breakfast 2 phulka veg/dal,mid morning 1 apple,lunch i small plate salad and 1 1/2 soup cp rice and veg/dal and curd,evening 1 cup tea with marie biscuits,6pm 1 fruit,dinner at 8:30 2 phulka with veg.
    my workout is walking 4km almost 1 hr
    please suggest me how to over come
    Thank you in advance

    • says

      Hi Arshiya,

      WHatever you have mentioned is ok and has helped you lose 10 kgs. But after a while, the body gets used to the diet pattern and exercises and will not help you lose further weight. You need to break the equilibrium to lose further weight. you have reached a plateau. change your diet pattern and exercise pattern, change the type of exercise you are doing and the timings too, and you would start losing further weigh. you can try following the diet plan mentioned here . our readers have lost upto 15 kgs weight by following this diet pattern.

      If you wish to get a personalized diet plan, based on your lifestyle, diet pattern, timings and food choices, plz see the page here –

  48. lina says

    hi,i am 21years old,5.5″ and weigh arnd 70 kgs.i used to b arnd 55 but aftr 3years of clg along wid a bit pcod problem hav cos ed this much weight gain.recently i have started a diet,i have double toned milk 1 glass for breakfast,for lunch 1 roti,1 piece of fish and sabzi,evening one or two fruit nd night 2 rotis nd sabzi with dahi.also i have incorporated biking for 40mins with a speed of 30-35kmph,walking for 1-1.30 hours at 5kmph nd free hand exercises,crunches,sit ups,twister etc into my daily regime.i want to lose 15kgs within u think its do able.btw u replying to evry comment is very generous.

    • says

      Hi Lina,

      Thank you for reading at dietburrp. whatever you are doing seems correct, but you need to increase your fiber intake and liquid intake. i feel you can lose 2 kgs a month with this diet. but i cannot be sure. doing 45 mins of exercise daily will help you burn fat.

  49. Geeta says

    Hi Payal,

    I am 5 feet 4 inches & current weight 78.5 Kgs. (reduced from 86kgs to 78.5kgs)
    I am 28 years old, working woman.

    I have been working out in gym for last 3 months. I have managed to loose approx. 8kgs.
    I can not continue gym these days. So, I have started with brisk walk. (preferably twice a day) I am also following same diet, which I maintained in last 3 months.

    Could you suggest me some home exercises, so that I can reduce another 3-4kgs?
    Also, please suggest some exercises to reduce stomach fat.

    Many Thanks!

    • says

      Hi geeta, congratulations on your hard work and journey to health so far ! I am writing an article on home exercises for belly fat, plz susbcribe to our rss feed so that you get the notification when it is published. all your queries will be answeredin it.

      However i feel that a diet when foollowed for so long becomes a routine for your body and you will not be able to lose further weight with same pace. change the pattern and timings for better results.

  50. nipun says

    I am about 80 kg now.. I am totally worried about my weight. what I am doing is that……
    every early morning I am having 30 min running. I am having a green tea in my break fast. then I am having my lunch of some rice and other curry but I am not having any oily or fried item. then at night I am having only 2 roots. At snacks time I am having saffola oats.
    WHWTEVER I SAID ABOVE WITH THAT CAN I reduce my 10kg of my weight IN ONE MONTH

    • says

      Hi Nipun,

      Thank you for reading at dietburrp. you will have to increase your running time to 45 mins to be able to lose fat weight. plz eat something more for breakfast. only green tea for breakfast will make you feel hungry later. you can add fruits, cereals and 1 glass of skim milk for your breakfast and have green tea as a mid meal. dinner is ok, but add some salads and veggies too. snacks are fine , dinner only 2 roots , is very very less . add soups and increase the quantoity of salads.

      what you are currently doing, may make you lose weight, but it is not healthy and the weight will recycle back once you stop the regime. plz get a healtheir regime to enjoy good health ona long run and not just for a short span.

  51. Anita says

    Hi Payal…I’m 5’5” and currently weigh 66 kg,I want to go back to my usual weight of 54-55 kg… wanted to know a few things
    1. What is the healthy rate at which i can lose weight? Meaning how many kgs per month is healthy?
    2. I also want to tone my muscles,apart from losing weight. What sort of exercises should I incorporate in my weight loss program?
    3. Also,to increase my stamina,what sort of exercises work best?
    Please help me out..
    Thanks a ton :)

    • says

      Hi Anita ,

      1] around 3 kgs of weight loss in a month is considered healthy. more than the number of kgs lost, one should concentrate on following healthy methods of weight loss, and let the body react.

      2] do floor exercises to tone up your abb muscles. calf and thigh presses for toning leg muscles . walking and jogging also works well in toning the lower body , light weight training for toning biceps and tricep muscles.

      3] to increase your stamina, do streches before your exercises, do breathing exercises like meditation. increase protein intake in your diet. keep your body hydrated, drink a lot of liquids. take per workout meals if your exercises exhaust you.

  52. Sushita says

    I am 18 years old and due to harmonal changes i have gained weight :( i want to loose 5 to 7 kgs atleast..
    I do 10 mins cycling in the morning and in the eve followed by 1 minute crunches.
    I ate cornflex as my breakfast.
    Wat should i do to loose weight quickly? :( please help

  53. Samreen says

    Hi this is Samreen . I m 21 yrs old ….my height is 5’7…but my weight is 75 kgs….I m going to get married this year within 4 months. Please help me reduce at least 12 kgs…i have recently started to walk on treadmill but I see no much difference….your help would be highly beneficial for my future life …thank you :)

  54. Aarifa says

    Hello Mam my weight is 56kg height is 152 cm waist size is 32inch.I should reduce 8kg weight within 3 months. Please help me to reduce weight and waist size

  55. sony says

    hiii sowmya
    my age is 25
    weight is 64 kg
    hight is 5’3
    and i have a thyroid problem i take a 25 mg thyroid pill.i want to lose my weight approx 6 kg. So please suggest me a better advice that how i can lose my weight at home. Before my marriage. Thankyou!

  56. rifat says

    hiii payal
    my age is 29
    weight is 65 kg
    hight is 5’6
    and i have a thyroid problem i take a 50 mg thyroid pill.i want to lose my weight approx 6 kg. can i replace skimmilk with cow milk or any other plzzzz tell me.i m waiting ur answer.

  57. Siya says

    Hi Payal,

    Thanks for the excellent work that you are doing. Your 1200 calorie diet also looks very doable. I am a 5 feet 3 inches female weighing 60kg. I want to loose about 6 kg in 6-8 weeks specially around my abs and sides. I gym/walk 2-3 times a week. Is it possible? Also I am highly anemic so any diet modifications to the 1200 cal diet that you would suggest. I take folic acid regularly since my anemia is due to thallasemia.
    Your suggestion will be of great help to me.

    • says

      Hi Siya,

      Thanks for reading at Dietburrp. Yes you can try following the same chrt mentioned above , add lots and lots of pomogranate, palak , poha with veggies , if you are a non vegetarian , add some organ meats and you would be able to lose weight will improving your heamoglobin level. walking or exercising every day will be more beneficial till you achieve your goal . 2 – 3 times working out will help in maintaining the current weight but not losing the excess weight. add BMR raising foods like green tea, dark chocolates, to your routine for better effects.

  58. Jyoti says

    Hello mam! I’m from dehradoon. I’m 27 years old girl. My weight is 57 kg and my height is very short. So please mam suggest me a better advice that how i can lose my weight at home. Before my marriage. Thankyou!

  59. Aanaa says

    Hi Payal,
    I am 5 feet 8 inches and my weight is 84kgs.
    I have to lose 10 kgs before my brother’s wedding i.e in less than 2 months.
    Please suggest me some diet plan.

  60. Vinodha says

    Hi Payal,

    I am 25 year old unmarried girl . 5 feet 3 inch is my height and weight is 62 KG .I desperately want to reduce my weight up to 10 kg . I am staying in Paying guest accommodation. so could not prepare myself. Please suggest me the proper diet plan.
    Thank you

  61. Vinodha says

    Hi Payal, I am 25 year old unmarried . 5 feet 3 inch height and weight is 62 KG .I desperately want to reduce my weight up to 10 kg . I am staying in Paying guest accommodation. so Please suggest me the proper diet plan.
    Thank you

  62. Vinuta says

    Hi Payal, I am 25 year old unmarried . 5 feet 3 inch height and weight is 62 KG .I desperately want to reduce my weight up to 10 kg . Please suggest me the proper diet plan.
    Thank you

  63. Geeta says

    Hi Payal ,

    I am 5 feet 4 inches & weigh 82 Kgs.
    I am seeing fat loss results but also muscle mass gain, which is in the excess range for my weight.
    Current body composition =>
    Fat weight – 27.8kg (Range 11-17 kg)
    Skeletal Muscle Mass – 30.7 kg (Range – 21-25 kg)
    Total body Water – 39.8 kg (Range 28-34 kg)
    Protein – 10.8 kg (Range 7-9 kg)

    What could be the reason for gaining body water and Muscle mass weight? How can I loose excess muscle weight? Does this water weight means water retention? How can I get read of it?

    Please suggest something.

    Many Thanks!

    • says

      Hi Geetha,

      Please dont worry about the muscle mass , its the good weight , you should concentrate on losing fat weight. you need to do aerobic exercises. your body composition is atheletic .. you can gain muscle mass if you undergo weight training , so for a month or so , only concentrate on aerobic exercises , treadmill walking , eliptical cycle, etc .. and you would lose fat weight .. for water weight read this –

  64. preeti says

    Hi payal
    I m 25 and my weight is 88 kg and my breast size is 40 I m so much worried plz tell me sum thing by which I can reduce at least 10 kgs in a month

  65. pandi says

    I am 25 yr old guy ,my height is 5feet and 9inch and my weight is 95 kg.I cant follow my diet plan because im confused while taking food,feeling hungry and no positive results .Past 6months iam in diet but i couldnt reduce it.Please give me diet plan so that i will follow that strictly.

  66. vandana says

    my name is vandana em a college going girl u knw college going my weight is all around 55 to 60 bt i want loose my weight em a hosteller u knw mess food and time table late night sleep so excercise and jogging not poosible plz advice me how i loose my weight 10 kg not as soon as poosible bt in 3 and 4 month as soon em joining gym bt i knw its so diffulcult for me to attend regular becoz of classes and work load ……………….. plz advice me

    • says

      Hi Vandana,

      yes ive lived in hostel and i understand your problem. but if you eat at mess, it would be difficulot for you to follow a set pattern of diet , so i would suggest you to take some time out and go walking .. also observe some healthy habits like drinking green tea , avoiding oily and large caloric value foods .. these are the only small small steps that you can take and make use of for weight loss.

  67. Jasmin says

    I am 19 yrs old, my height is 5 ft & weight is 65 kgs & waist is 36 inches ..I really want to lose weight fast as I m getting engaged next year. I want 50kg of weight & 30inches of waist ..I have stopped eating junk food though & started to exercise ..But Can you please help me & guide me with my plan ..I want results as soon as possible as there are many more arrangements left to do .Please reply .

  68. saadi says

    Hi mam
    Actually i want to loss 7 kg n i need some help n guidance from u i want to follow 7 day GM diet plan is this really helps me bcoz i want to lose urgently and i cant join gym even exercise at home very difficult 4 me
    Plzzz dear help me as em very worried

    • says

      Hi Saadi ,

      Sorry but i dont recommend anyone follow such crash dieting plans. They take away all the nutrient stores in the body and you would face problems likedry and rough skin and hair loss.

  69. sania says

    Hi payal i am 20yrs old and unmarried. my weight is 73kg and height is 5ft and 4 inch. i want to lose 15kg in 4 months and i checked my BMI which is little bit high then normal. please if you can provide me a healthy diet plan with some exercise tips.

  70. sania says

    Hi Payal, i want to ask you how can i lose 15 kg in 4 months, at the moment i am 20 years old and unmarried and my height is 5ft and 4inch and the weight is 73 and BMI is little bit higher then normal i want a healthy diet plan and exercise tips. please if you can help with this.

  71. Anumika says

    I am 23 years old girl ,with height 5’6 and weight 61 Kg. I want to loose atleast 8 Kg really soon, as in within 2 months. I want my weight to be 54 Kg. How should I go about it. The problem is that my upper body and my legs are pretty perfect and slim. But my thighs and hips are too big, which makes my figure look a bit distorted when i wear jeans or pants. My Hips are 42 cm. I want it to become 36. What should I do to reduce them and work upon my weight ? I was doing 20 sets of Surya Namaskar and half an hour of walking, but had stopped it 15 days back.

  72. devyani patil says

    Hey hi…i wanted to ask u that i eat phulkas for lunch and 1 1/2 phulka with dal for dinner …my dinner routine just includes these 2 things the quantity ok ? And is it better to eat bajra roti than wheat phulkas ? My height is 5ft 2 inch and weight is 47 ..and what should i do for thinning my arms ?

    • says

      Hi Devyani, thank you for reading at dietburrp . you are in the right weight for your height. the quantity is ok if you dont feel tired , hungry and weak. if you do plz increase it . you need to include fiber in your dinner use salads and veggies .. for arms you need to do the toning exercises for biceps and triceps. and scapular andd sub scapular exercises.

      you should shuffel all sorts of grain in your meal once in a while.. bajra / jowar / maize / wheat / ragi / or all together are also good.

  73. poornima gupta says

    hello everyone
    i am house wife of age 37 please suggest me a diet plan to lose about 10 kgs (64 kgs to 54kgs)
    please help
    thanks in advance

  74. richa says

    Hi ma’am,
    My height is 5″ and my weight is 85 kg. I am 23 yr old. Please suggest me sm diet so dat i can loose sm wght. Help me please..shaadi ko 6 month hue hai..and sb bol rhe wght ki wajah se baby nai hoga.. is dat so..agar aisa hai to pls help me.
    Eagierly waiting fo ur rply.

    Thank you.

  75. Pooja says

    Hai…i am 20years girl and my height is 5feet 2 inch and i am can i loose weight within 3 month?what should be my ideal weight?i should do it fastly becoz my holidays are going on…

    • says

      Hi Pooja ,

      Thank you for reaing at dietburrp. you can use the above given diet chart in combination to 45 mis of exercise , walking daily. you said you are on holiday rite now, so faster weight reduction can happen if you walk in the morning as well as in the evening for weight loss.

  76. GOURI C MOHAN says

    I FEEL THAT I SHOULD FOLLOW YOUR DIET TO REDUCE MY WEIGHT.CURRENTLY IAM 66kg at the age of 19. iknow its beyond the limit.nom iam gonna try yours .

    • says

      Hi Gouri,

      Thank you for reading at Dietburrp. Yes do follow and if you face any problem during the phase you can write back to me . Do share your experience with our readers.

  77. swapna says

    Dear Payal,
    I am a teacher and am 39 years height is 5 ft and weighs 81 kg. I am planning to go on a diet so as to reduce my weight and be healthy. Currently I am having joint pains( esp on my knees). I have a baby who is 2 1/2 yrs of age and am breast feeding her till date. I follow South Indian Cuisine and am having no exercise at all except household chores.Could U plz HELP ME AND SUGGEST ME A DIET & EXERCISE PLAN.

  78. sheez says

    i m a female, height 5ft 2inches, nd weight is 68 kg
    i want to lose my weight quickly because it is now bothering me too much
    i have lessened my food intake, and also reduced unhealthy food, but still my weight is increasing
    i do try to do exercise, but i rarely get time as i am a student, pursuing my under grad degree
    please suggest me a good plan which will help me reduce atleast 10 kgs in 2 months time

  79. Swati says

    I wanna tell you one thing that i cant even join a gym. plzz do tell me. i am also maing my weight loss diary with pictures and iwill publish it as a book one day. Nobody in this world can actually do anything free but i must say u r doing a fabulous job. plz help me. Plzzzzz i am going to follow what all you gonna tell me. everyone call me pehalwaan as i my arms , thighs , calves are very heavy and flabby. also y arms are sagging. i wannna proove to all of them.
    plz rep me soon. I am waiting

  80. Swati says


    I weigh 76 gs and i am 26 years old. I wanna loose 20 kgs in 3 months. I am very confused how to start and wht exercie and diet to follow. Can u tell me 3 months diet and exercise routine. Plz help me its really urgent as i am left with no confidence. Plzzzzzzzzzzzz. Tell me wht shouls i eat and exercie in 1st month and then in 2nd and 3rd. Plz help me.

    • says

      Hi Swati,

      Thank you for reading at Dietburrp.

      To start with plan a proper exercise routine, if not gym , start with walking for 45 mins ., and if possible make it twice a day. it wiull have even faster results.
      diet wise – follow this diet chart – this should work for 2 months . a reader at dsietburrp has lost 13 kgs with this diet chart. You need to do some exercises for your arms too. there is no way to lose weight from a soecific area. butr you can exercises the muscles of that area to tone them up and avoid the sagging. But i would suggest you to start with walking only. you would see and over all reduction in the first 2 months. Aall the best. In case you get stuck any where or need advice on any thing just write back to me .
      All the very best !!! I am sure that with the kind of determination you have , youll acheive your goal very fast !!! :)

      • Swati says

        Thanking you so much for such a quick reply. I am going to start the diet from tomorrow i.e. 26 Nov 2013 and right now i am gearing up for the 45 minutes walk. In the lunch can i eat 2 chappatis made from Ramdev multigrain Atta instead of khichdi ? and how much water should i drink?



        • says

          Hi Swati,

          You can have roti , but have phulka , 2 snmall without fat. but i would still say that the given options will bring best possibnle results. 3 liter or more water should do.

          • Swati says

            Thankyou so much mam for the reply.

            Can u please tell the recipy for khichdi. Sorry for asking so many questions.



          • says

            Hi Swati no issues , you can ask me as many questions as you want. Take 1/2 cup rice and 1/2 cup mung dal , soak in water for some time. In a pressure cooker , add 1 tsp oil , zeera , ginger , corriander and chopped onion, tomato, carrots , beans , peas, capsicum. roast it for a minute and add the soaked rice and dal mix, add 3 times water, add salt and cook for 3 whistles. It is really yum, you can add lemon too.

  81. saadi says

    Hi payal
    Plzzzz help me dear i was 62kg before delivery now my baby is one year old n my weight is 71kg i want to lose these kgs i m doing exercise n dieting but no effects i m frustrate now plzzz help me i m house wife cant join gym plzz dear solve my prblm plzzz

    • says

      Hi Saadi,

      Definately something is wrong somewhere .. otherwise despite of dieting and ev=xercises, the body not losing weight is impossible.. you try to figure it out … are your exercises helping you burn enoiugh cals … Is your diet plan correct. Or try changing your timings and scedule and you would notice change . If you wish , you can also buy a diet consultation from us , so that we can have a deeper intervention of your case.

  82. nehs says

    Hi mam
    i m Neha and my height is 5.6 inches and i weigh 85 kgs. Due to my ongoing xms and daily routine i m not able to hit a gym. I want to lose approximately 10- 15 kgs within 3 months. Can u suggest me some diet chart….plzzz

  83. geeta says

    Hi Payal ,

    I am 5 feet 4 inches & weigh 85 Kgs.
    I am 28 years old female, married and working with 8-9 hrs sitting job.
    I have started going to brisk walk for 30 mins 3-4 times a week.
    I have also modified my diet as you suggest in Phase 1 above.
    I have also started taking 2-3 cups green tea daily.
    But, my weight keeps going up and down by 1-2 kgs, with no weight loss as such.

    Please suggest diet and workout to lose 15-20 kgs in around 3 months.

    Many Thanks!

    • says

      Hi Geeta,

      You need to change your exercises schedule .. walk for atleast 45 mins and the last 25 mins should be very fast speed / jogging / running. and increase the frequency to 6 times a week. If your aim is so high (Losing 5 kgs a month ) your effort must be greater as well. dont measure yourself daily . specially just before your menstrual cycles as the weight increases upto 3 kgs in a women, and it goes to normal after 5th day.

      If you have followed phase 1 perfectly, then its time to move to phase 2. Your body will now start responding to the changes for sure. Also chech this diet chart , see if you can follow it or something similar in your time schedule. this will be of great help too.

  84. Ashish says

    Hi Payal ,

    I am 5feet 11inches & weight 90Kgs.

    I am fed up by trying all methods to lose weight.

    I run 5KM daily with gym. No fast food. Fruits & fibre included in diet.

    I never lost a single kilo whatever i do.

    Pls suggest.

    • says

      Hi Ashish,

      Please get your body analysis done. You can use the tools we have in our menu bar. some times a person’s built is such that the weight is more due to heavy bones, no fat but more os muscle weight. if that is the case there are chances you mite not lose weight inspite of all the hard work , but might gain some due to the muscle mass increases. have you measured your abdomen , thigh and other fat accumulative areas in body ? becaus if it the case then inspite of no weight loss, your body will undergo toning of muscles and hence you might lose in inches.

      Dont get fed up, there is alwaz a reason why your body behaves the way it does. its all about finding the reason and then working towards it.

      • Ashish says

        Hi Payal ,

        Thanks for your prompt response.

        Pls suggest where can i have full body analysis. I do have flab & fat layer at back , stomach & chest.

        I want to get rid of it.

        Doing exercise , balanced diet or any other method is not helping me from last 1 yr. I am constantly at 90.

        Pls suggest.

        How can i get in touch with you for any personal program ?

  85. kavitha says

    i am 23 years old working lady and unmarried. My height is 5 feet 1 inches, and my current weight is 52kg, i need a healthy diet plan for losing 10 kg weight lose within 2 months, because i m fed up due to my weight.

    • says

      Hi Kavitha,

      Thank you for reading at Dietburrp. I really want you to understand that according to your height, you are in the right weight. aiming to lose 10 kgs is like aiming to become malnurished and underweight. Sorry but i dont advocate such unhealthy goals. You can go to tools here and analyse your BMI and Fat % this will act as an eye opener. Ya there is a possibility that you are in the right weight but look bulky because of excess fat % . If that is the case let me know your fat % and i will definately help you.

        • says

          Hi sumithra .. it depends on a lot of factor .

          1] If you are overweight , losing the extra weight will help you in reducing fat % a bit.

          2] If you are in the right weight range , but high fat, then some exercises are needed , specially anerobics / weight training will help you in burning fat fast !

  86. sumera says

    i am 25 years old working lady and unmarried. My 8 hours working is in sitting condition. My height is 5 feet 7 inches, and my current weight is 78 kg, i need a healthy diet plan for losing 15 kg weight lose within 2 months, because i m fed up due to my weight.

  87. jasantha says

    Hi I’m a breastfeeding mom I’m always hungry how will I b able to loose weight plus I’m on d three month injection which makes me look and feel like a frog bloated and my husband says I fieel like I’m filled with water I had a baby 3 month ago need advice

    • says

      Hi Jasantha,

      It is common for women to gain weight post delivery. My advice is you should stop worrying about your weight for another 3 months. and only look forward towards eating healthy and nutritious food, so that you can provide wholesome nutrients to your baby.
      When you feel hungry, eat low calorie yet nutritious food. for eg , you can eat vegetable daliya, vegetable oats, vegetable idli , salads , fruits , green veggies. and egg whites and lean meats.


      Once you start top feeding the baby, you can concentrate on losing your weight. a little bit of hard work put for exercise and diet in combination, will help you come back to where you were before pregnancy.

      meanwhile for bloating, check this –


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>