10kg Weight Loss: Your Step-by-Step Guide
- Coach Alan
- Jun 11
- 8 min read
Let’s face it, searching for “how to lose 10 kg” usually leads you down a rabbit hole of crash diets, miracle supplements, and before-and-after photos that feel impossible to relate to. It’s easy to feel overwhelmed, frustrated, and like maybe something’s wrong with you for not being able to “just stick to it.”
But here’s the truth:
Losing 10 kg isn’t about willpower, it’s about having the right strategy.
If you’re aiming for 10 kg weight loss, you need more than another restrictive meal plan or punishing workout. You need to understand what’s really happening in your body, how fat loss works, and how to apply that knowledge in a way that fits your lifestyle, not fights it.
In this step-by-step guide, I’ll break down the difference between weight loss and fat loss, explain the science behind losing 10 kg of fat (without starving or overtraining), and give you simple, actionable steps you can follow.
And if you’re ready to take action today, I’ve included my 10-Day Weight Loss Plan at the end of this post; designed to help you lose your first couple of kilos without changing what you eat for dinner or even stepping foot in a gym.
Let’s dive in.
10kg Weight Loss vs. 10kg Fat Loss: Why the Difference Matters
Before you chase a 10 kg weight loss, it’s crucial to understand what kind of weight you're actually trying to lose. Because not all weight is created equal.
10kg Weight Loss
When people talk about weight loss, they usually mean the number on the scale going down. But that drop could come from:
Water loss
Muscle loss
Glycogen depletion
And, yes; some fat
The problem?
That number can fluctuate wildly day to day based on things like salt intake, hormones, sleep, or stress. It’s not always an accurate reflection of progress.
10kg Fat Loss
Fat loss, on the other hand, is more meaningful and sustainable. This is about reducing the actual fat tissue stored in your body. It's slower than rapid weight drops, but it’s what leads to lasting changes in body shape, energy, and health.
If your goal is 10 kg weight loss, what you’re likely really aiming for is 10 kg of fat loss. That’s a big difference, and it requires a smarter, more sustainable approach.
Rather than chasing fast results, this guide will help you stay focused on body composition, not just scale weight, so you can feel stronger, leaner, and more confident without sacrificing your health.
The Science of Losing 10 kg of Fat
Now that we’ve clarified the difference between weight loss and fat loss, let’s dig into the actual numbers behind losing 10 kg of fat; because when you understand the science, everything becomes more manageable.
How Much Is 10 kg of Fat, Really?
Let’s break it down.
10 kilograms = approximately 22 pounds
1 pound of fat = roughly 3,500 calories
So, to lose 10 kg (22 pounds) of body fat, you’d need a total calorie deficit of around 77,000 calories.
That might sound like a huge number—but when you break it into weekly goals, it becomes much more realistic.
How to Lose 1 Pound of Fat per Week
To lose one pound (0.45 kg) of fat per week, you need a calorie deficit of 3,500 calories across the week. That works out to 500 calories per day.
There are two ways to create that deficit:
Eat less
Move more
Or, ideally, a mix of both
💡 Example:
Let’s say your maintenance calories (the amount you need to maintain your current weight) are 2,300 calories per day.
If you consume 1,800 calories per day and still burn 2,300 calories through daily movement, your body has to make up the difference, so it burns stored fat.
This 500-calorie daily gap equals one pound of fat loss per week; roughly 0.45 kg.
The Big Picture: Losing 10 kg Over Time
To lose 10 kg (22 pounds) of fat:
At 0.5 kg per week: it’ll take around 20 weeks
At 1 kg per week: it’ll take around 10 weeks
Fat loss isn’t always linear. You’ll likely have some weeks where the scale holds still (or even jumps up) even if you’re doing everything right. That’s normal. Focus on trends, not daily fluctuations.
The key is consistency, not perfection.
Keep reading, and I’ll show you how to make this sustainable, without cutting out the foods you enjoy or spending hours in the gym.
Calories In vs. Calories Out: What Actually Matters?
If you're serious about achieving a 10 kg weight loss, there’s one principle you can’t ignore, calories in vs. calories out.
This isn’t a fad.
It’s basic biology.
What Is TDEE and Why It Matters
Your body burns calories every day, even when you’re not moving. This total is called your TDEE: Total Daily Energy Expenditure. It’s made up of four main parts:
BMR (Basal Metabolic Rate): calories your body burns at rest (breathing, organ function, etc.)
NEAT (Non-Exercise Activity Thermogenesis): calories burned through everyday movement (walking, fidgeting, standing)
TEF (Thermic Effect of Food): energy used to digest and process food
Exercise: calories burned during workouts or deliberate activity
To lose fat, you need to eat fewer calories than your TDEE, creating a deficit.
How to Find Your Maintenance Calories
Here’s a quick way to estimate your maintenance calories:
Multiply your body weight (in pounds) by 14–16, depending on activity level:
Sedentary: Bodyweight × 14 (most people should still choose this)
Moderately active: Bodyweight × 15
Very active: Bodyweight × 16
Example: If you weigh 75 kg (165 pounds) and you're moderately active: 165 × 15 = 2,475 calories to maintain weight.
To lose fat, start with a 15–20% reduction:
2,475 × 0.80 = ~2,000 calories/day for fat loss.
If, after two weeks of tracking, you haven't made progress, deduct 100 from your daily allowance per week until you begin making progress
Balance Over Brutality
Many people cut too hard, too fast. But slashing calories to the extreme leads to:
Muscle loss
Fatigue
Cravings and bingeing
Burnout
Instead, aim for a moderate deficit, enough to see progress, but sustainable enough to stick with long term.
Because if your goal is 10 kg weight loss, the last thing you want is to regain it all after a month of suffering.
Habits Over Hype: The Key to Sustainable 10 kg Weight Loss
Anyone can lose a few kilos in a short burst of motivation. But if your goal is to achieve and maintain 10 kg weight loss, the real game-changer isn’t found in short-term willpower, it’s in daily habits.
Let’s get into what really works.
Avoiding the Common Pitfalls
Too many people approach fat loss with a punishment mindset. Here’s what that looks like:
Cutting out carbs completely
Skipping meals to “save calories”
Working out every day with no plan or recovery
Comparing yourself to influencers with perfect lighting and edited photos
These tactics might lead to quick drops on the scale, but not sustainable fat loss. Worse, they often lead to:
Low energy
Cravings and bingeing
Rebound weight gain
Guilt and frustration
Remember: if the way you lose the weight isn’t sustainable, neither will the result be.
Build Better Habits, Not Just Bigger Deficits
If you want the results to last, your plan has to work in real life, even on tired days, busy weeks, and stressful moments.
Here’s what actually moves the needle for sustainable 10 kg weight loss:
1. Nail Your Nutrition Basics
Focus on protein with every meal to support fat loss and preserve muscle
Keep meals simple, satisfying, and repeatable
Start with one upgrade: breakfast quality, for example, can make or break your hunger for the whole day
2. Move More, Without Overtraining
Daily walking (aim for 8,000–10,000 steps) burns more fat than people think
Strength train 2–3 times per week to maintain muscle and boost metabolism
Don’t underestimate NEAT: tidying the house, standing more, taking the stairs—it all adds up
3. Sleep & Stress Management
Poor sleep increases cravings and lowers willpower
Chronic stress leads to emotional eating and hormone disruptions
A wind-down routine, breathwork, or journaling can help here more than any fat burner ever could
Focus on stacking small wins over time, and the kilos come off almost as a side effect. The goal isn’t perfection, it’s progress you can repeat without burning out.
How Long Will It Take to Lose 10 kg?
This is the question nearly everyone asks: “How long will it take me to lose 10 kg?”
And while it’s a fair question, the answer depends on a few key factors:
Your current body weight and body fat percentage
Your consistency with nutrition and movement
Your sleep, stress, and overall lifestyle
That said, we can absolutely set realistic expectations based on the science of fat loss.
A Safe and Sustainable Pace
0.5 kg (1 pound) per week = 20 weeks to lose 10 kg
1 kg (2 pounds) per week = 10 weeks to lose 10 kg
But keep in mind; fat loss is not linear. You’ll have weeks where the scale doesn’t budge, or even goes up. That doesn’t mean you’re failing. It just means your body is adjusting.
If you’ve ever felt discouraged because “the weight isn’t moving,” remember:
Water retention, hormones, digestion, and even salty meals can affect the scale
Your measurements, photos, energy levels, and strength often tell a more accurate story
Stay the Course
Most people give up because they think it's not working, when in reality, they’re just expecting results too fast.
The secret to 10 kg weight loss isn’t speed; it’s staying consistent long enough to see it through.
Think months, not weeks. And build habits that make it feel doable every step of the way.
Get Started Now: Your 10-Day Mind-Body Reset Plan
Reading about weight loss is one thing, but taking action is what gets results.
If you’re ready to move beyond just planning and actually start your journey toward 10 kg weight loss, I’ve got something for you:
My 10-Day Mind-Body Reset Plan.
It’s designed to help you:
Lose your first 1–2 kg (2-4lbs) without overhauling your life
Rebuild key fat loss habits without going hungry
See real progress; no gym required (our sessions are online), no strict meal plans, no calorie-counting chaos
What’s Inside the 10-Day Reset?
A simple morning nutrition shift to control hunger all day
A daily movement goal that fits your schedule
Optional online personal training sessions, totally beginner-friendly
Bite-sized mindset tips to rebuild consistency and momentum
Flexible, guilt-free eating, you’ll still enjoy your dinners and family meals
This isn’t about perfection:
it’s about creating real, sustainable momentum toward your long-term goal of 10 kg weight loss.
How to Get Started
You can access the plan right now and get going today this coming Monday. It’s simple. It's effective. And it’s been proven to work, even for busy women who’ve tried everything else.
Final Thoughts: 10 kg Weight Loss Is Possible; Here’s What to Remember
Losing 10 kg might feel like a mountain to climb, but now you know the truth: it’s not about quick fixes, endless cardio, or cutting out everything you enjoy.
It’s about:
Understanding the difference between weight and fat loss
Creating a consistent, realistic calorie deficit
Building habits that support your body and mind long term
Being patient and sticking with the process, even when the scale stalls
The goal isn’t to suffer your way through a plan; it’s to follow one that works with your lifestyle so the changes actually stick.
If you’re still reading this, you’re serious about making this happen. And that’s exactly why I created the 10-Day Mind-Body Reset Plan: to help you start strong, see progress fast, and finally feel in control.
You don’t have to do everything perfectly.
You just have to start.
One decision.
One step.
One day at a time.
👉 Click here for your 10-Day Weight Loss Plan.
Comments