Weight loss can be achieved in a planned manner with a combination of watching what goes in and how we spend our stored calories
A.Changes in Food intake:
Early in the morning, you need to drink warm water 1-2 glasses.
Avoid white salt, white sugar, added sugar, Maidha preparations (mixture, Nan, Kulcha, Parota), Noodles etc
Aviod pizza,burger,soft drinks, fried food and snacks
Aviod over-eating or comfort eating in the evenings and night.
Rice based dishes preferably in the mornings, afternoon some millets and grain based dishes, night preferably fruits, vegetables and salads
Increase protein in your diet and reduce the carbohydrate stuff.
Avoid ready made food stuffs with long shelf life, tinned or canned food stuffs, sauce,ketchups.
Reduce eating outside and takeaway meals. Instead switch over to healthy salads and low calorie, high fibre dishes
Between meals, avoid snacking, instead curb hunger with a small portion of fruits and salads.
Warm Lemon juice with honey is good to help to control weight.
B.Changes in life style:
Be anything but sedentary, in the office walk around, avoid lifts, climb up stairs, go for short walks etc. Keep a pedometer to stimulate yourself to set higher and higher targets.
Office drinks of coffee and tea ( have many liquid calories) that we ignore. Instead switch to plain green tea or black coffee without added sugars.
Biscuits, cakes, samosa,chats, chocolate bars unhealthy sandwiches, panner and chicken rolls are
often tempting in the office or workplace cafe. Instead choose multigrain roll with salads. Coke,pepsi, soft drinks (aerated/carbonated), tetrapack drinks all are loaded with sugar. Instead change your office drink to fresh juice without added sugar.
Avoid sleeping too much in the afternoons,spending time on gossip and playing games on the mobile and desktop. instead utilize the time for some simple exercises, walking etc.(https://truweight.in/blog/fitness-exercise/11-easy-office-workout-exercises-to-lose-weight-with-a-desk-job-truweight.html).
C. Physical exercise:
This should be the key for atleast 5 days a week. Start with walking for 45 minutes minimum and then gradually increase the speed and duration.
If possible cyclying, swimming or jogging are very good 2-3 days a week.
Do graded exercises like climbing stairs or cardio work-out.
If you like dancing, please do, it also buring calories.
Have a basic exercise plan and stick to it.
Ambitious weight loss and extreme diet are not good for health and people fail.
Aviod unrealistic targets of weight loss. In your case, plan the 10 kg weight
loss over 3 months.
Sudden untrianed runing for 5 kilometers or so will do more harm to your knees and its ligaments.
Aviod using over the counter weight loss tablet or preparation unless it is prescribed by a trained medical professional.
Lastly, once you loose weight please remember that it is very easy to put it on back. What we need is discipline and the conscious efforts to focus on diet and exercise regimen.