# Lost 20 kg in 10 Months With Strength Training
Author: Healthify
Author URL: https://www.healthifyme.com/blog/author/healthify/
Published: 2026-09-07
Category: Testimonials
Category URL: https://www.healthifyme.com/blog/category/testimonials/
Meta Title: Lost 20 kg in 10 Months With Strength Training
Meta Description: From 92 kg to 72 kg in 10 months • Maintained a ~500 kcal daily deficit (1600–1700 kcal/day) • Ate 1.2–1.3g protein per kg of body weight • Trained
URL: https://www.healthifyme.com/blog/lost-20-kg-in-10-months-with-strength-training/

![Lost 20 kg in 10 Months With Strength Training](https://prod.superblogcdn.com/site_cuid_cmt2xii5o00bn01w3fts5jqho/images/1f6f9ec961a5769d716fec411c6b4ac4-1788772490451-compressed.1f6f9ec961a5769d716fec411c6b4ac4)

> From 92 kg to 72 kg in 10 months • Maintained a ~500 kcal daily deficit (1600–1700 kcal/day) • Ate 1.2–1.3g protein per kg of body weight • Trained 5–6x/week (focused strength training) • Added 25 mins incline treadmill post workout • Walked 6 km every Sunday • Waist dropped from 38” to 32” and muscles gained No crash diets. Just consistency, discipline, and structured effort.

**Story snapshot**

- Age: 23
- Time taken: 10 months
- Weight lost: 20 kg


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