How I Lost 5 Kg in 1 Month – (No Gym ,
No Fancy Diet)
🧠 Introduction:
Losing weight was never easy for me. I had tried random diets, skipped meals, and even tried starving—but nothing worked consistently. Until one day, I decided to take a simple yet disciplined route. In just 30 days, I lost 5 kg naturally – no gym, no crash diets, just pure determination and smart choices.
Let me share exactly how I did it—step-by-step 💪
🥗 Step 1: Changed My Diet, Not My Culture
I didn’t switch to salads and oats overnight. Being Indian, I wanted to keep my food desi and realistic.
✅ What I ate:
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Morning (8 AM) – Warm water + 5 soaked almonds
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Breakfast (9 AM) – Poha/Upma with veggies OR 2 boiled eggs + 1 toast
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Mid-morning (11 AM) – 1 fruit (apple or papaya)
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Lunch (1 PM) – 1 multigrain roti + sabzi + curd + salad
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Evening snack (4 PM) – Green tea + roasted chana
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Dinner (7:30 PM) – Veg soup OR light khichdi OR grilled paneer
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No food after 8 PM
🧂 I completely avoided sugar, cold drinks, fried items, and late-night snacks.
🏃 Step 2: 45 Minutes Daily Walk – That’s It!
I didn’t join a gym. Instead, I made walking my best friend.
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Morning walk – 30 mins
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Evening stroll – 15 mins
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Some days I did YouTube home workouts (mostly 10-min HIIT)
🚶♂️ Total daily steps target: 10,000 steps
"Walking gave me clarity, consistency, and calorie burn—perfect combo!"
💧 Step 3: Water, Sleep, and Zero Cheat Days
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Water: At least 3 litres daily
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Sleep: 7 hours minimum (I used to sleep late, now I fixed that)
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No cheat meals: Not even a bite of samosa, I was that serious!
😇 Step 4: Tracked Everything
I used a free app (like MyFitnessPal) to track:
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Calories
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Water intake
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Steps
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Weight progress (every Sunday)
📓 Writing things down kept me accountable and motivated.
🧘♂️ Bonus Step: Mindset Shift
Main difference? I stopped expecting results in 2-3 days.
I gave myself 30 days and trusted the process. "I stopped weighing myself every day and just followed the routine."
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