How did i lose 1kg per day (10+ kg in 10 days)

lose 1kg per dayWell guys, here i am not going to sell any product or book which is usually done with such titles! so just be calm and continue reading on! I’m gonna share my experience of losing 1kg per day with you all! free of cost ofcourse! (however i wont mind if you get any help with it and want to donate some !)

Please note that this article about losing 1kg weight per day is for those who are free (well free in a sense that they will definitely feel too much exhausted, so might not be able to concentrate if they are on tough job or during exams).

Well the background of the story is that this is my info (before i started this regieme):

Age: 22 years

Height: 5 – 11″

Waist: 40″

Weight: 90 Kg

And the specs after 10 days were:

Age: 22 years (well 10 days elder though!)

Height: 5 – 11″ (well couldn’t change it ! )

Waist: 36″

Weight: 80 Kg

Tip: Before going to this regime, have a break for a day, have the fun, eat what you like to eat! coz you aren’t gonna get this stuff for many days now! :) so just get ready for that! and build up your state of mind!

Lose 1kg per day

So here we start it. The basis of this is very simple infact! very less to work around (around 2 – 3 hours a day) but a solid control on what you eat.

1. You need to eat only once a day (i know it might make few of you panic! but come on! its for only 10 days! and also its if you really wanna get slim in very less time! so you need to sacrifice some thing to achieve a bigger goal!)

2. You need to workout (exercise) twice in a day. Making one time the main effort time, and second one just the supplmentry one. This will help you lose 1kg per day or more even.

Well why two? why not just one with longer time of workout? well its like when we finish intense exercise, our body metabolism / basal metabolic rate (BMR) goes high for several hours until it comes back to normal. So if you exercise twice, you get extra few hours of high BMR daily, which will help you lose weight more and faster.

Which is important, as for as long your body will remain in hyper metablic state, more energy and fat it will burn, and faster it will be to lose weight.

Now what exactly is this exercise? Well, only 3 things basically:

1. Running / jogging

2. Pushups

3. Skipping rope

Out of which running/jogging is the primary stuff to be done. You need to get some good joggers and start jogging. Get a mp3 player or ipod nano, and set up for running. You need to run around 1.5 hour a day (yes you can walk in between but keep on moving till 1.5 hour) or make it around 15 km a day. Primary target is to run, but if you are unable to do it initially you can walk in between running , to atleast cover 15 km (you can start with 5 km initially)

Pushups are not to be done with the running, keep them at any other time. Do 3 sets of pushups of maximum what ever you can do.

Skipping rope, well you can skip rope in the opposite time of running . Like if you run in the morning, then skip in the evening (don’t forgot to take bath before you goto office/school! have mercy on others!)

For skipping, have 5 sets of what ever maximum you can do (around 100 per set is fine).

Well follow this for 10 days (1.5 hour running, skipping and pushups) and eat after 2 hours of running session, and only once a day.

When you eat, dont eat the all days meal! eat half of what you eat in one meal daily (oh ya! i know thats ew!!! but you have to do it!)

For having mercy on you, you can have calcium and mineral supplements (cac 1000 for calcium and any multivitamin and mineral tablets from your local chemist )

Drink too much water! too much! You can’t lose 1 kg weight a day without water!

Take a snap shot of yourself and your fat exposed! and keep it near you, on your computer desktop , in your cell phone, in your wallet, on your wall! every where! to keep it in your mind! always! so that i keeps on motivating you!

So! follow it! and hopefully you will come up with good results!

And 10 kg is the minimum! if you follow it hard enough, you might go upto 15kg (but dont push yourself too hard!)

Note: This article stated how i lose the weight! but for those who want to follow it, add this to the routine:

1. take (1-2) egg white (no yolk!) in breakfast and sugar free tea if you want

2. take multivitamin and calcium + vitamin D supplements (sugar free)  (consult physician or ask me in detail)

Hopefully you’ll also lose 1 kg per day by following this regime!

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449 Responses

  1. HEYY!!!!! Im trying dis diet tomorrow!!!!!it bttr work!!!!!!

    • whats the update about your weight loss tk ? did you lose weight with this diet and exercise ?

    • One QUESTION….Is the weight lost permanent???

      • The weight loss is permanent if you keep exercising and have a healthy diet afterwards.

        No weight loss is permanent if you stop healthy activities right after reaching your weight loss goal and start taking pizzas and burgers in every meal everyday, with sugar water (pepsi or coke)

  2. Hello ammu 15yr old with 80kg.i read the article.its gud . .after 10 days how many days break is needed?plz help me!am 168 this way cause any side effect?

    • you’re very young Ammu, you should do it with less intensity, just do more exercise :)

  3. Am waiting for ur reply plz help me!

    • i replied ammu, i asked you to add me on facebook or skype if you want customized service for diet plan

      skype id:

  4. actually i am doing this diet but have a qustion that 1.5 hour exercise we have to do so can we divide this into 30 30 min in morning than 30 min in evening then 30 min in night like this can we do.reply fast plz

    • you can do it like that, but continuous one has more effect

  5. Ths plan looks good.em starting it from tomorrow.hope it will work.

    • Good luck Irum :) let me know if it works for you!

  6. huy can you share your email address?

  7. Hi dr,
    Iam useing elliptical daily and burning 500 cal is this ok instead of jogging 1.5 hr .bec I cannot run that much pls tell me

    • yes its fine, but will make you lose bit slowly

  8. hi,doctor. I wish to try this diet

    • I wish that you do that too :)

  9. hello Dr. nabeel,

    I am trying to start diet from tommorrow

    • Good luck Shallu! keep updating us about your progress with weight loss

  10. Hey, Dr Nabeel. I’m 16 years old and weigh about 80kg and am 154cm tall. I go to school and all so i dont have time to do the excersises twice a day. and only 1-2 egg whites per day? I desperately want to lose 1kg per day please.

    • you should exercise atleast once a day then

      and about diet, no only eggs is not good, you should have another meal at night too

  11. Hi doc.. I wnt to lose 10 kg in 3 i wnt to wear a saree in my new gym height is 5.6, weight 69 kg till now…plzzzz help me

    • Muskan? :O 10 kg in 3 days…?

  12. Hey Dr nabeel
    Am going ur diet from tommrow
    I have my cousions wedding in 10days i want to loose atleast 15 kg in 8 or 10days
    I will strictly follow d diet that is i will drink lots of water and eat only breakfast …and can i chew sugarfree gum will it affect
    And i will skip 300 daily .50squats .and run on treadmill for min 45 this fine will i loose 15kg in 8 or 10 days….please reply

    • Pooja, you should also have one meal at night as I said

      sugar free gum is fine

  13. Hello nabeel, I’ve started this diet it is my day 2. I’m feeling a lot of weakness. I only eat cabbage soup with fruit at night the rest of the day nothing. I run for an hour in the morning between which I walk to and 40 minutes in the evening after that I do some boxing cardio . I do push ups at night. What do you think am I doing it right?

    • you started your comment with “i’ve started this diet”

      but i can’t see “cabbage soup” in my post anywhere :) and can’t see “proteins” in your comment

  14. When should I take the meal?

    • twice daily, once after morning exercise and second before night walk

  15. i have done the GM deit before n i loosed only 3 kgs in one week….whereas my sis loosed 5kgs in one week….i am confuse that will i again suffer from this problm that i vil b loosing less from other people….i m 18yrs old n my weight is 69 n height 163cm……help me i desperetly wnt to loose weight on 10 days atleast 7kgs…..

    • it’s quite variable. Not everyone gets the same results due to many reasons including level of activity and the daily meal amount varies from person to person too + some metabolic / emotional factors

  16. vvvvv.goodddddddddddddd i had lost 13 kg

    • glad to know that Reddy! :) would you like to share your before and after pictures ?

  17. This plan just helped me to lose a lot of weightttttt…. but waist fat is really stubborn ! It never go off :/ :(

    • Sara you need to do exercise along with diet to tone up your body !

  18. Dr Nabeel u r my last hope pl help me what diet I should have to reduce pl send diet tips I am v upset

    • have you read the post nisha? did you start dieting and working out ?

      • I am going to start from tomorrow today I enjoyed my food pl encourage me I will update my status

      • Dr I am doing 3 hours work out in elliptical bike and 200 skipping and 400 stick workout for arms and hip is this k r I have to more is this k with this diet pl reply

  19. Planned to start up with the diet from today… but doing 1.5 hour of excersice is impossible for me… becoz harldly I can do excercises for 20 mins… surely not more than that… so I wud like to know the better alternative for 1.5 hour of excersice each day Mr.Nabeel

    • Start with 20 minutes Priyanka and gradually increase :) you can do it!

  20. I want to lose my weight 10kg in 8 days. Can I do it?

    • It is possible Shumoti, but not recommended :)

  21. Hi Dr. navel u mention that in breakfast we can eat 2 boil egg and in the evening we can have dinner half if the portion we normally eat but is that mean it could be anything e.g rice or any other carb ?

    • no, it has to be more of protein :) very little boiled rice or bran bran

      and my name is Nabeel :)

  22. Dr shall I take green tea without sugar

  23. Dr I am doing 4 hours work out in elliptical bike and 500 skipping with this diet is this k

  24. I am 14 years old
    85 kg, lost 5 kg in 1 month, from 90 kg,
    I walk on the treadmill for 30 min daily ,
    So in your opinion, what are changes i must make or introduce for more weight loss

    • Hi Haneen, really nice to know that you’re working out to reduce weight.

      You should start jogging and other aerobics and not just walk.

  25. I am 16 years old
    my weight is 89 kg
    plz tell me about the mineral supplements that i can take

    • you can try revitalemulti

  26. hello dr nabeel……i am 69 kgs n want to reduce 10 kgs in 14 days……what to do plz suggest …i hv given birth to two children through c section cant rope…..any other exercise

    • can you swim ?

  27. Isnt this diet dangerous?

    • isn’t obesity more dangerous?

  28. Doctor can I do workout with dumblles insted of running.

    • dumbbell are good but running is necessary, why do you want to avoid running / jogging ?

  29. Your plan sounds realistic, as it oozes efforts to make. So nw th cruks is tht I want u to suggest me the combination of diet n exercise precisely..
    wht I’ll continue is swimming for 1 n a hlf hour. Takin revital women. Sugerfree chewing gums ,as it reduces hunger. and skimmed milk tea.

    So now what should I add subtract in exercising n diet to get the best results… Min. 10 kgs or more,, in max. 10 days…

    • Yes thats fine, exercise as much as your body can withstand.

  30. Hello,
    I dont know if you are following the comments any more or not. But i really need your help.
    I came across your article few days back abd started following it.
    I am 25 years old 5’7 height ans i m 107 kgs.
    So initially when i started the diet i thought we have to eat only once in a day. I did that and also worked out. I go to gym daily and do run approx 12km daily on treadmill. Thats my favourite workout. I dont do pushups and skipping.
    Initially i lost 2 kgs in 2 days and now its my 4th day and i have not lost anything :-(
    Am i doing something wrong?
    I have tea one egg 2 bran bread slices and some chiken once a day only. I also eat some fruit once in a day.
    Please tell me if i am wrong any where i desparately need to lose weight.
    My target is to run 15km a day on treadmill will acheive that soon inshAllah.

    • Hi Sehrish.

      Yes I’m still following the comments, although replies get delayed abit. . . sorry about that.

      The weight loss isn’t smooth. You don’t see a drop of 1 kg every day, atleast every single day!

      There are number of factors which affect the drop shown, including your bowel habits, water intake routine etc.

      What’s the progress now ? how much weight did you lose till now ?

  31. Hi, I’m Tasha. I’m 16, I’m 53kg. And I think I’m overweight actually and i want to lose 7-10 kg. but can it work in 10 days if I do it all? Precisely? And how many push ups per set? Can I do other exercises rather than jumping ropes? 100 per set? 5 sets? Isn’t that too much? May you help me and give me a personal diet plan? I’m sorry if I’m asking too much :( I really want to lose weight, I always feel insecure. Thanks a lot!

    • Hi Tasha.

      What’s your height ?

      Number of pushups per set depends on your strength and stamina. Just keep pushing yourself and it will help in weight loss

      Jumping ropes can be replaced with jogging, and ya fitness is hard :) but fun!

      You can get personal diet plan too as a paid service.

  32. My weight is 62 kgs and height is 5.4… I want to loose weight upto 8 kgs in 10 days… plss suggest me and 100 nm skipping a day is helpful or have to do anything extra..?

    • Anuska you are already in good weight, you just need to tone up your body.

      Exercise properly, do chinups, pushups and jogging and eat healthy. Make a target to be 60kg only, not less than that.

  33. Hi,
    M brity height 5’4
    Waist 32
    Weight 63
    Please tell me what meal should I take for night time.
    Please reply soon, I m eagerly waiting your respon.

    • you should have healthy diet and meal at night, but without any sweets

  34. hello doctor,

    am 21yrs weighing 70 kgs..and want to reduce min of if i follow this diet..will it put off my weight permanently?
    n can I jog 1hr morning n 1hr aerobics in evening?
    food taken would be..2 egg whites in morning and a bowl of salad at night?
    plz reply

    • Hi Ekta,

      What’s your height?

      and yes it will help you lose weight.

      But you should add multivitamins and more proteins to your diet

  35. I really liked this diet plan, nd i m going to start it from tomorow, hope this will work! :-)

    • great! good luck khushboo! keep us updated about your progress :)

  36. Dr.I.m.23 ..weight is 75 kg and my height is 5″1″
    I want to loose 5 kg in.a.week..what should I.xo.

    • Did you read the posts about weight loss on our site ? including this one?

  37. Hello Doctor,
    I am 19 years, height 6ft 1inch, weight 120 kg, i need to come down to 90kg in 30-40 days. I go to gym daily and do a lot of cardio, cycling, treadmill, cross trainer and do lift a lot of weights. I eat only ones a day. Its been 4 days and i don’t see much difference. Help me! Give me some tips. Please Doctor.

    • How’s it coming along now? what’s the progress with your weight loss?

  38. Hello,
    I’m 19 years old and 6ft 2inch tall. Weight 125 kgs. I want to come to 95kg in 30-40 days…. Can you help me out.. I go to gym daily and burn 500 kcal and i eat once a day…
    Please help me out…

    • Burn more calories and good luck :)

  39. Hi Doc,

    I have hypothyroidism. Is it still possible to lose 10 kilos in 10-15 days with the above mentioned diet and exercise? I do plan to begin with it today:)

    • With regular and proper medication for hypothyroidism yes it’s sort of possible

      However such extreme diet isn’t recommended in your case and disease.

  40. Hi Dr. I am 26 years old n my height is 5.2 my weight is 88 kg I have a baby of 6th months but I m not feeding due to some problem please guide with a proper diet plan n exercise so that I can lose 30kg as I having some medical problem. I want to follow your diet for 10 days but I cannot do skipping rope as I have pain in my knees so can you help me

    • You can do brisk walk? or cycling? or atleast swimming?

  41. Do respond ASAP, my height is 5 feet.3 inches, weight is 80 kgs , age 32 , i feel am over weight , i want to be 60 kgs, pls tell mi how many sets and what exercises do i need to do to reduce my 20 kgs excess weight in 20 days. i have started ur plan , but feeling upset as all my frnds tease mie moti….pls dr. help me. need ur advice . Having lot off water now. and also following ur diet plan… but not reduced any weight ..its my 2nd day of diet n exercise. pls help me doctor …badly need to reduce my weight. my husband is also upset because of my heavy body, am not at all in shape i feel.
    ur early comment will b very very much appreciated. I beg your pardon, I’m in urgent need.

    • Deesha good luck in losing weight

      You need to do jogging / running, pushups atleast and then situps and pullups too.

  42. Hi there, I was wondering if a meal replacement would me suitable for this? Instead of breakfast? And work out an extra half an hour?

    • Yes you can have a brunch type meal but breakfast is helpful!

      You can add 10 extra hours of exercise too :)

  43. Hi
    Do you have a diet to lose 500g in a day ?
    I really want to loose weight but this diet loosing 10 kg in ten days is very hard for me.
    I’m 33 years old
    85 kg
    168 cm
    Thank you :)

    • make it bit lighter for you but add exercise to it!

  44. what's your height and weight?

  45. and don't be depressed, you will rock!

  46. how should i avoid sugar cuz that´s really my biggest problem here! please help i want to lose 10kg in 2 weeks but everytime i start it only last for like 1 or 2 days then i start to go back!! how should i avoid it any tips i reeally need help :)

  47. I hope so..(and I hope this reply was to me) My height is 5’5” or 165cm.. and I was 81 Kg when I started the diet,and now stand at 76Kg..(On day 12 )
    My sis is 5’0” in height and now weigh around 73Kg(started diet when at 76kg)

  48. use artificial sweetener tablets or powder (avoid them whenever possible, use sucral but not canderal)

  49. update: don’t use canderal, use sucral instead or none.

    canderal has serious side effects

  50. dani its not a fad diet i lost 13 kg in 10 day the 1rst time i did it n it was fuuun by day 3 u will feel gr8 n even grtr wen u see the scale if ur old enof and over wight give it a try and judge what have u got to lose :)

  51. thanks for feedback!

  52. you’re doing great Shinu :)

  53. Day 13..
    I ate a grilled fish this noon..
    No change in weight from 76Kg…
    Im going to start my evening exercise now..

  54. Great, keep it up Shinu :) you’ll lose your extra weight soon!

  55. Do respond ASAP, as evryday is very critical for me. just hav max 12 to 15 days in hand. thrs a very important occasion of my career life aftr these 15 days. And now, 10 or more kgs down, in dis lil tym, seems possible to me after readin your motivating and genuine comments.

    thanks doc. I’ve already started ths plan, this very minute. Not waiting for tomm. to start. Having lots f water now.

    ur early comment will b very very much appreciated. I beg your pardon, I’m in urgent need.


  56. Hi Richa,

    How’s your weight loss plan going ? how much fat have you lose till now ?

  57. is thx dangeroux for girls?

  58. what? being fat? yes it’s really dangerous for girls!!!

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