Fitness coach shares 10 simple rules to lose 10 kgs in 50 days without dieting or gym: ‘Start your day with protein’

Want to lose 10 kgs in 50 days without dieting or hitting the gym? A fitness coach shares 10 simple rules that are realistic, sustainable, and effective.

Losing 10 kgs in just 50 days might sound intense but with the right mindset, strategy, and consistency, it's possible without starving yourself or overtraining. In a July 3 Instagram post, fitness coach Neha Parihar lays out 10 practical and sustainable rules to help you burn fat, stay motivated, and transform your body in less than two months. Whether you're starting fresh or breaking through a plateau, these tips could be your game-changer.

To lose 10 kgs in 50 days, focus on hydration, balanced meals, daily exercise, and quality sleep.(Pexels)

Foundational habits for sustainable fat loss

"Let's make it simple, realistic and powerful. Here are 10 rules that can help you lose 10 kgs in the next 50 days (yes, without starving, hitting the gym, or suffering)," wrote Neha in the caption. Let's take a look at her tips:

1. Start your day with protein and hydration: It kick-starts your metabolism and helps prevent binge eating later in the day.

2. Eat 3 real meals, not 5 snacks: Balanced, home-style Indian meals are better than random low-calorie bites.

3. Cut out added sugar and packaged snacks: These hidden culprits quietly slow down your progress.

4. Move for 45 minutes every day: Combine strength training and walking. It's non-negotiable. You can't out-diet a sedentary lifestyle.

5. Avoid dinner after 8 PM: Give your body time to rest, not digest.

6. Get at least 7 hours of sleep: Quality sleep is essential for hormones that control hunger and fat loss.

Hydration, gut health and smarter choices

7. Drink 2.5 to 3 litres of water daily: Good digestion supports fat loss, and hydration supports digestion.

8. Have one detox day every week: Give your gut a break, reduce bloating, and lower inflammation.

9. Fibre is essential for fat loss: Include one raw and one cooked vegetable in your daily meals. This one's non-negotiable.

10. No "cheat meals" only smart swaps: This isn't about punishment. It's about nourishing your body the right way.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.