Fitness coach shares how to lose 10 kg even if you sit for 10+ hours a day: Check out meal plan, diet and workout tips
If you're someone who spends most of your day glued to a desk or working from home, losing weight can feel like a tough challenge. After hours of sitting in front of a screen, the thought of finding time or energy to hit the gym might seem impossible. But even with a sedentary lifestyle, you can still shed those extra kilos without overhauling your routine.
Fitness coach Sunil Shetty frequently shares health and weight loss tips with his Insta family. In his May 9 post, he reveals how to lose 10 kg, even if you're sitting for 10+ hours a day. (Also read: Doctor ranks 10 most popular weight loss methods: Ozempic scores 7/10, while this one tops the list )
"Think you need hours in the gym? Think again. It's NOT about being perfect from Day 1, it's about starting small, showing up daily, and improving by just 1% each day. In a year, you'll be 37 times better than your current self," Sunil says in his post. He further shares simple tips and diet plan to torch fat without spending hours in the gym:
A post shared by Sunil Shetty ➡️ Fat-Loss Transformations and Fitness Trainer (@profoundly_m3)
• Veggie omelette (3 eggs) or tofu scramble with spinach
• 1 cup green tea or black coffee (no sugar)
• Grilled chicken or paneer salad (olive oil + seeds)
• Quinoa or brown rice (½ cup)
• Greek yoghurt or coconut yoghurt (unsweetened)
• 10 almonds or walnuts
• Stir-fried veggies (broccoli, capsicum, zucchini)
• Grilled fish or paneer
• Herbal tea (cinnamon or chamomile)
• 3 sets of 15 bodyweight squats
• 3 sets of 10 pushups (can be knee pushups)
• 2 sets of 1-minute jog in place
• 3 sets of 12 glute bridges
• 3 sets of 20 Russian twists (abs)
• 1-min plank
• 10-minute full-body yoga flow (focus on hips, back, and shoulders)
• 5-minute deep breathing
• Stay hydrated: 2.5–3 litres of water daily.
• Set hourly reminders for 1-minute movement breaks.
• Swap sugary snacks for protein-rich options.
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.
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