Want to lose 10 kg in about a month? Doctor-nutritionist shares 6 tips to shed weight fast

Working out and dieting, but not seeing the desired changes? You are due for a lifestyle overhaul. A nutritionist who once weighed 110 kg and lost 50 kg shared the secret of her incredible weight loss. Taking to YouTube, Dr. Shikha Singh dropped some tips on how to lose weight faster.

Portion Control Is The Key

Dr. Singh cautioned that no amount of dieting can help if you don’t control how much goes on your plate. Even if you eat ‘healthy,’ excessive eating can cause weight gain. She then suggested, “Reduce food quantity by 25% every time you eat.”

Walk Every Day

Add at least 35 to 45 minutes of walking per day to your exercise regimen if you want to lose weight faster, she said. As per a Healthline report, walking falls under aerobic activity, and aerobic exercise can do wonders for burning belly fat.

Drink More Water

Drink at least 3-4 litres of water daily, advised Singh. Drink at least one glass of water every hour.

According to a report by Medical News Today, regular consumption of water can play a role in supporting weight reduction efforts. Evidence from research conducted in 2014 highlighted this effect. In that particular study, a group of 12 participants consumed 500 milliliters of water—both at room temperature and chilled. The findings demonstrated that these individuals showed a measurable increase in energy expenditure shortly after drinking the water.

The researchers observed that, within 90 minutes of intake, the participants’ bodies expended approximately 2 to 3 percent more calories than their baseline levels. This indicates that water may provide a modest boost to the body’s natural calorie-burning capacity, especially in the period immediately following hydration.

Experts also note that water consumption can lead to a short-term elevation in resting energy expenditure, which refers to the calories the body continues to burn even while at rest. This suggests that staying hydrated may contribute, albeit modestly, to overall energy balance.

In addition, cold water appears to amplify this benefit. Since the human body must use energy to warm the ingested water to its internal temperature, the process results in extra calorie use during digestion and absorption.

Beyond its metabolic effects, water also has the potential to act as a natural appetite suppressant. By creating a sense of fullness, it may help individuals reduce their calorie intake during meals, further aiding in weight management strategies.

Don’t Forget The Salad

Dr. Singh advised followers to eat a full plate of salad along with lunch and dinner. Salad, especially ones containing cucumber, can do wonders for weight loss, as it helps us feel full and therefore prevents overeating.

Have More Protein

Adding protein such as eggs, lean meat, and fish to your diet can speed up weight loss, as it helps you feel fuller for longer periods of time. A report published by the Cleveland Clinic explains that protein is digested more slowly compared to many other nutrients. Because of this prolonged digestion process, protein tends to keep individuals feeling fuller for a longer duration. This extended sense of satiety can play an important role in reducing frequent snacking, which in turn may help in cutting down overall calorie intake

When food is consumed, the body uses energy to perform several processes—breaking down the food, absorbing essential nutrients, and converting it into usable energy. This process is scientifically referred to as the thermic effect of food (TEF)

According to the same source, protein requires more energy to metabolize than carbohydrates or fats. In simple terms, the body expends a greater number of calories during the digestion and assimilation of protein than it does for other macronutrients. This makes protein a nutrient with a significantly higher thermic effect .

What this means practically is that even the act of eating protein contributes to calorie expenditure. The body works harder and burns more energy when processing protein-rich foods. For individuals aiming to lose weight—especially those with a goal of burning an additional 500 calories daily—this metabolic advantage can be beneficial. Incorporating adequate protein into the diet therefore supports weight management efforts by naturally increasing calorie burn while also promoting fullness.