How I Lost 10kg in 3 Months – A Real Personal Case Study

Discover my personal case study on how I lost 10kg in 3 months through diet, exercise, and lifestyle changes. Learn strategies, tips, and FAQs to inspire your own journey.

Introduction

Losing weight is never easy, but it’s absolutely possible with consistency, patience, and the right approach. Over the course of three months, I managed to lose 10 kilograms (22 pounds) without crash dieting or extreme exercise routines.

In this blog, I’ll share my personal journey, methods, challenges, and lessons learned. This is not a “quick fix” guide but rather a sustainable lifestyle approach you can adapt to your own needs.

My Starting Point

• Weight: 85kg (187 lbs)
• Height: 175cm (5’9”)
• Goal: Drop 10kg in 3 months while maintaining muscle mass.
• Reason: Improve health markers, increase confidence, and build sustainable habits.

Key Strategies That Helped Me Lose 10kg

1. Calorie Deficit (But Not Starvation)

• I calculated my daily calorie needs using a TDEE (Total Daily Energy Expenditure) calculator.
• Reduced my intake by 500–600 calories/day to create a safe deficit.
• Focused on whole foods: lean proteins, vegetables, whole grains, and healthy fats.

Example Day:

• Breakfast: Oatmeal with chia seeds and blueberries
• Lunch: Grilled chicken, quinoa, and mixed salad
• Snack: Greek yogurt with almonds
• Dinner: Baked salmon, sweet potatoes, and broccoli

2. Intermittent Fasting (16/8 Method)

• Eating window: 12 PM – 8 PM.
• This helped me avoid mindless snacking and reduced overall calorie intake naturally.
• Black coffee and water kept me energized during fasting hours.

3. Exercise Routine (3–5 Days per Week)

• Strength Training (3x/week): Focused on compound lifts like squats, deadlifts, and push-ups.
• Cardio (2x/week): 30–40 minutes of brisk walking, cycling, or HIIT.
• Daily Movement: Targeted 10,000 steps per day using a fitness tracker.

Benefit: Preserved muscle while burning fat efficiently.

4. Hydration & Sleep

• Drank at least 2.5–3 liters of water daily.
• Slept 7–8 hours per night, which reduced cravings and improved recovery.

5. Tracking Progress

• Used MyFitnessPal to log meals and calories.
• Weighed myself once a week (not daily to avoid obsession).
• Took progress photos and body measurements for motivation.

Challenges I Faced

• Social Events: Saying no to high-calorie foods at gatherings.
• Plateaus: At week 6, weight loss slowed down, but adjusting my calories and adding cardio helped.
• Cravings: Managed them by eating protein-rich snacks and drinking water.

Results After 3 Months

• Weight Lost: 10kg (85kg → 75kg).
• Body Fat %: Dropped significantly, revealing muscle definition.
• Energy Levels: Improved throughout the day.
• Confidence: Felt healthier, lighter, and more productive.

Benefits Beyond Weight Loss

• Lower blood pressure and improved cholesterol levels.
• Better focus and productivity at work.
• Reduced joint pain and improved stamina.
• Developed long-term healthy habits.

Conclusion

Losing 10kg in 3 months was not just about dieting—it was about creating a sustainable lifestyle. The combination of calorie control, intermittent fasting, regular exercise, and consistent habits worked wonders.

If you’re planning your own weight-loss journey, remember:

• Focus on progress, not perfection.
• Start with small, consistent habits.
• Don’t compare your journey with others—your body responds uniquely.

FAQs – How I Lost 10kg in 3 Months

1. Is losing 10kg in 3 months healthy?

Yes, losing 0.5–1kg per week is considered safe. I achieved this through a balanced diet and exercise, not extreme dieting.

2. Did intermittent fasting help with weight loss?

Absolutely. The 16/8 fasting method reduced snacking and made it easier to stay in a calorie deficit.

3. Can you lose 10kg without exercising?

Technically yes, through diet alone, but exercise helps preserve muscle, boosts metabolism, and improves health.

4. Did you count calories every day?

Yes, especially in the beginning. It helped me understand portion sizes and stay accountable.

5. How did you handle cravings?

I drank water, had high-protein snacks, and allowed myself occasional treats in moderation.

6. What’s the hardest part of losing weight?

Consistency. Staying motivated during plateaus and social situations was the biggest challenge.

7. Can this method work for everyone?

The principles (calorie deficit, exercise, hydration, sleep) work universally, but exact results vary based on metabolism and lifestyle.

Disclaimer

This blog is based on my personal experience and is for educational purposes only. It is not a substitute for professional medical advice. Always consult a doctor or certified nutritionist before starting any diet or exercise program.

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