Lose 1 Kg Every 10 Days: Complete South Indian Diet and Workout Plan for Beginners

Why Set a Goal of Losing 1 Kg Every 10 Days?

A steady weight loss of 1 kg every 10 days is a healthy, sustainable approach. Crash diets may give faster results but often lead to muscle loss and regain of fat. With the right balance of diet, exercise, and lifestyle modifications, you can shed fat, improve fitness, and maintain your results long-term.

Step 1: The South Indian Diet Plan for Weight Loss

Diet Basics

1. Create a Caloric Deficit: Eat 500–750 calories less than your Total Daily Energy Expenditure (TDEE). Use apps like MyFitnessPal to track calories.

2. Prioritize Protein: Protein helps preserve muscle and keeps you fuller for longer. Include paneer, chicken, fish, eggs, and lentils.

3. Limit Carbs, Not Rice: Stick to portion-controlled white rice and pair it with vegetables and protein.

4. Minimize Fats: Avoid fried foods and heavy gravies; use minimal oil in cooking.

Sample Day’s South Indian Meal Plan

Morning Detox (6:30–7:00 AM)

• Start your day with 2 glasses of water. Optionally, add a pinch of lemon or cinnamon for flavor.

Breakfast (8:00–9:00 AM)

• Option 1: 2 idlis + 1 cup sambar + 1 boiled egg (non-veg) or 50 g paneer bhurji (veg).

• Option 2: 1 dosa with chutney and 50 g grilled chicken (non-veg) or paneer cubes (veg).

Mid-Morning Snack (11:00–11:30 AM)

• Seasonal fruit: Papaya, guava, or an apple.

• Protein: 1 boiled egg or 50 g grilled chicken/paneer.

Lunch (1:00–2:00 PM)

• 1 cup cooked rice.

  • Non-Veg: 100 g grilled chicken or fish.

  • Veg: Paneer curry or dal with steamed vegetables.

  • 1 cup rasam or sambar.

Evening Snack (4:30–5:00 PM)

• 1 glass of buttermilk.

• Handful of roasted chana or nuts.

Dinner (7:30–8:30 PM)

• 1 cup cooked rice or 2 small rotis.

  • Non-Veg: 100 g chicken curry or grilled fish.

  • Veg: Paneer bhurji or a bowl of vegetable soup.

Hydration

• Drink 2.5–3 liters of water daily to stay hydrated, flush toxins, and maintain metabolism.

Step 2: Workout Plans for Beginners

Each workout session includes warm-up, weight training, cardio, and cooldown, lasting 45–60 minutes. You can choose between gym workouts or home workouts with dumbbells based on your convenience.

5-Day Gym Workout Plan

Day 1: Full Body Strength Training

• Warm-Up (5 minutes): Treadmill (brisk walking + jogging).

• Weight Training (20 minutes):

  • Leg Press: 3 sets of 12 reps.

  • Dumbbell Bench Press: 3 sets of 10 reps.

  • Lat Pulldown (Machine): 3 sets of 12 reps.

  • Plank Hold: 3 sets of 20 seconds.

• Cardio (10 minutes): Treadmill (moderate pace).

• Cooldown (5 minutes): Hamstring stretch, cat-cow pose, cobra stretch.

Day 2: Upper Body Strength and Cardio

• Warm-Up (5 minutes): Jumping jacks, arm swings, jogging.

• Weight Training (20 minutes):

  • Dumbbell Shoulder Press: 3 sets of 10 reps.

  • Seated Row (Machine): 3 sets of 10 reps.

  • Dumbbell Bicep Curls: 3 sets of 12 reps.

• Cardio (10 minutes): Elliptical machine.

• Cooldown (5 minutes): Shoulder stretches and side stretches.

Day 3: Lower Body Strength and Cardio

• Warm-Up (5 minutes): Treadmill brisk walking.

• Weight Training (20 minutes):

  • Goblet Squats: 3 sets of 12 reps.

  • Dumbbell Deadlifts: 3 sets of 10 reps.

  • Walking Lunges: 3 sets of 8 reps per leg.

• Cardio (10 minutes): Stair climber.

• Cooldown (5 minutes): Forward fold, butterfly stretch, hip flexor stretch.

Day 4: Core and Cardio

• Warm-Up (5 minutes): Jogging, arm swings, and dynamic stretches.

• Weight Training (20 minutes):

  • Russian Twists: 3 sets of 15 reps per side.

  • Plank with Shoulder Taps: 3 sets of 20 seconds.

  • Leg Raises: 3 sets of 10 reps.

• Cardio (10 minutes): Rowing machine.

• Cooldown (5 minutes): Spinal twists, cobra stretch, child’s pose.

4-Day Home Workout Plan (with Dumbbells)

Day 1: Full Body Strength

• Warm-Up (5 minutes): Jogging in place, high knees, arm circles.

• Weight Training (20 minutes):

  • Goblet Squats: 3 sets of 12 reps.

  • Dumbbell Bench Press: 3 sets of 10 reps.

  • Dumbbell Rows: 3 sets of 12 reps per arm.

• Cardio (10 minutes): Jumping jacks (intervals).

• Cooldown (5 minutes): Cat-cow stretch, hamstring stretch.

Day 2: Upper Body and Core

• Warm-Up (5 minutes): Arm swings, jogging in place.

• Weight Training (20 minutes):

  • Dumbbell Shoulder Press: 3 sets of 10 reps.

  • Bicep Curls: 3 sets of 12 reps.

  • Tricep Kickbacks: 3 sets of 12 reps.

  • Russian Twists: 3 sets of 15 reps.

• Cardio (10 minutes): High knees and jogging (alternate).

• Cooldown (5 minutes): Spinal twists, shoulder stretches.

Step 3: Lifestyle Tips

1. Prioritize Sleep

Sleep is crucial for weight loss as it helps regulate hormones and repair muscles. Aim for 7–8 hours of quality sleep every night.

2. Stay Hydrated

Drinking water boosts metabolism and helps control hunger. Start your day with 2 glasses of water and drink consistently throughout the day.

3. Avoid Stress

Chronic stress can lead to overeating. Practice relaxation techniques like yoga, meditation, or deep breathing.

4. Consistency is Key

Stick to the plan. Even if you slip up, get back on track the next day. Progress, not perfection, is what matters.

5. Track Your Progress

Weigh yourself every 10 days and monitor changes in body measurements to stay motivated.

Conclusion

Losing 1 kg every 10 days is achievable with a disciplined diet, consistent workouts, and a focus on healthy habits. Whether you follow the gym workout plan or the home workout routine, pair it with the South Indian diet plan for optimal results. Remember, consistency, hydration, and adequate sleep are the foundations of your success.

Take the first step today, and in just 10 days, you’ll feel lighter, stronger, and more confident!