An increase in body weight of 10 kg does not always refer to obesity. However, it has a significant negative effect on the psychological state of a woman, because it usually "spoils" her figure.
Additional changes in eating behavior contribute to persistent weight gain and adverse health effects. You can use special diet recommendations to achieve an improved figure and lose an "extra" 10 kg.
Losing 10 kg of weight - the optimal period
Targeted weight loss involves a certain stress on the body associated with a decrease in the supply of nutrients and changes in metabolism (metabolism).
In order to reduce the negative effects on the human body, it is important to pay attention to several features related to the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of 7 to 10 days - in fact, such a rapid decrease in body weight is possible only by almost completely stopping the supply of nutrients to the human body. fraught with serious metabolic disorders and subsequent health consequences.
- A sharp decrease in body weight is possible in obese people with soft tissue swelling (subcutaneous tissue) - this occurs due to fluid loss from swollen tissues, which has no benefit for general health. Yes, you can go for a few massage sessions and reduce the number of calories, which will give immediate results, but at the expense of reducing swelling.
- The optimal period for losing 10 kg is considered to be a period of timeat least 1 month- over a period of time, the body gradually adapts to new metabolic conditions with the correct implementation of dietary recommendations against the background of increased physical activity. It has no negative effect on the human body. Most of the diets for gradual weight loss lead to the gradual cleaning of toxic compounds, as well as the reduction of atherosclerotic plaques (cholesterol deposits) in arterial vessels, as a result of which a person's well-being improves significantly.
It is possible to lose the correct weight of 10 kg in at least 1 month, which will improve not only your figure, but also your general well-being.
Before changing your lifestyle, it is very important to lose weight under the supervision of a doctor and undergo all the necessary tests.
A weekly menu for 1200 kcal
The daily energy value of food is 1200 kcal (kilocalories), which allows us to achieve a negative energy balance (we spend more calories than we take in), for this, light diets are used. This means that the amount of incoming energy is not enough for the normal course of all vital processes in the body, which forces the body to use reserve resources.
A negative energy balance leads to a gradual decrease in lipid (fat) stores in the subcutaneous fat and weight loss. A weight loss menu with 1200 kcal calories for 1 week is presented in the table:
| Time to eat | Food | Weight, volume g or ml (calorie content kcal). |
| Breakfast | Fresh apple-celery | 160 (42) |
| Boiled asparagus, egg white omelette | 160 (46) | |
| Radish and green onion salad with low-fat yogurt | 100 (35) | |
| Green tea | 200 (17) | |
| Lunch | Baked apple | 1 piece (65) |
| Yogurt with extra cereal | 125 (93) | |
| Supper | Fish soup (low-fat fish) with vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkey meatballs cooked in tomato sauce | 100 (182) | |
| Cucumber, tomato and greens salad | 130 (25) | |
| Dried fruit compote | 200 (93) | |
| Afternoon snack | Sliced fresh cucumber | 110 (12) |
| Kefir | 200 (82) | |
| Supper | Boiled chicken breast | 100 (132) |
| Celery, pineapple and walnut salad with fat-free yogurt | 150 (202) | |
| Blueberry tea | 200 (17) | |
| Breakfast | Low-fat cottage cheese | 150 (83) |
| Pumpkin salad with carrots, walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwi | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| Supper | Cabbage soup with mushrooms and low-fat sour cream | 250 (68) |
| Baked cod with onions and carrots | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Currant compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Supper | Turkey Stroganoff | 100 (172) |
| Greens salad with sweet pepper, cucumber and low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Breakfast | Egg white stew with herbs | 100 (63) |
| Sliced lettuce, cucumber, greens | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Supper | Barley soup with champignons | 250 (109) |
| Beef cooked with onions and olives | 100 (135) | |
| Baked zucchini and greens | 150 (38) | |
| Raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| Supper | Boiled beef tongue | 75 (173) |
| Boiled broccoli and greens | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Breakfast | Protein omelette with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole grain toast | 30 (53) | |
| Coffee with milk | 200 (26) | |
| Lunch | Pear | 1 piece (64) |
| Biokefir | 200 (81) | |
| Supper | Fish goulash soup | 250 (104) |
| Chicken schnitzel | 100 (132) | |
| Sauerkraut salad with onion and vegetable oil | 100 (69) | |
| Lemon juice | 200 (53) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Supper | Cabbage rolls stuffed with minced beef, carrots and onions | 200 (237) |
| Pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| Breakfast | Lightly salted herring soaked | 55 (76) |
| Boiled potatoes with green onions and dill | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apples stuffed with cottage cheese | 1 piece (108) |
| Milkshake with raspberries | 200 (73) | |
| Supper | Cabbage soup made from fresh cabbage and herbs | 250 (64) |
| Beef cooked with bell pepper | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Compote from dried apricots | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Supper | Fish fillet stew | 200 (101) |
| Sliced cucumber and lettuce leaves | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| Breakfast | Omelette made with cottage cheese and cheese | 100 (155) |
| Salad with tomatoes and greens | 150 (38) | |
| Coffee with milk | 200 (23) | |
| Lunch | apple | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| Supper | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| White cabbage cooked with carrots | 150 (53) | |
| Currant compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Supper | Cod and egg white stew | 100 (76) |
| Dill, celery, arugula salad with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| Breakfast | Boiled eggs stuffed with green onions and herring | 1 piece (107) |
| Green peas and herbs | 100 (55) | |
| Black tea | 200 (17) | |
| Lunch | Banana | 1 piece (127) |
| Green tea with honey | 200 (47) | |
| Supper | Soup with canned fish, potatoes and greens | 250 (112) |
| Boiled chicken breast | 100 (114) | |
| Baked zucchini and greens | 150 (38) | |
| Apple compote | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Supper | Roasted turkey breast with carrots, bell peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is an estimate, allowing you to control the main meals, their quantity and calorie content. When making recommendations for losing 10 kg, it is important to consider several features:
- Almost all foods with low energy value are allowed. Plant foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt) are preferred.
- It is recommended to steam or boil the food. Cooking and baking are allowed. It is not recommended to eat fried foods. Which has more calories.
- Fatty fried meats with high energy value and easily digestible carbohydrates are excluded.
- It is recommended to eat more often (at least 5 times a day) for better absorption of food, as well as to reduce the load on the digestive system. Portions should be kept small.
- The last dinner is allowed 4 hours before the expected bedtime.
- The body needs to take in a sufficient amount of fluid, which reduces the severity of hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. It is believed that a daily calorie intake of 1200 kcal helps to lose weight without harming health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can adjust the diet. To lose weight faster on an individual basis, it is possible to reduce the energy value of the diet below 1200 kcal.
Diet types
When using several types of diets, it is possible to reduce the caloric content of food, as well as a rapid restructuring of metabolism aimed at "burning" fat. Each diet is characterized by the dominance of certain foods in the diet:
Oat diet - the main product is oatmeal, it is characterized by low energy value and has a beneficial effect on the organs of the digestive system. To provide the body with enough vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet allows you to lose 10 kg in a short period of time (from 7 to 10 days).Curd diet - cottage cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. To provide the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to lose weight up to 800 g per day.Cucumber diet - the recommendations are aimed at quickly reducing a person's weight by sharply limiting the energy value of food intake. At the same time, due to the characteristics of fresh cucumber, it is possible to maintain a sufficient supply of vitamins and minerals. Typically, the cucumber diet is intended for a short period of time (fasting "cucumber" day, diet 3 days, one week including fruits and dairy products). Significant weight loss can be achieved using the ten-day diet.Kefir diet - the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacterial representatives of normal intestinal microflora. Fruits and vegetables, which are necessary to provide the body with vitamins and minerals, should be added to the diet. The diet allows you to get rid of excess weight in a few weeks.Cabbage diet - cabbage is a healthy plant, it contains vitamins, mainly group B, fiber and minerals. A strict, effective diet is prescribed in which only cabbage is consumed for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet to provide the body with the necessary nutrients.Buckwheat diet - the technique allows effective and quick weight loss, buckwheat contains a significant amount of vitamins, minerals and plant fiber. When using the dietary recommendations for a long time, more than 3 days, do not forget to add other foods to the diet. This is necessary to prevent negative health effects in the future.Potato diet - despite the high starch content and energy value of potato, it is possible to significantly reduce weight with its predominant composition in the diet. The product contains starch, vegetable fiber, B and C vitamins.Protein diet - protein is the main synthetic material, a part of all cell structures and intercellular substance. Dietary recommendations mainly involve eating foods that contain protein. These include fermented milk products, chicken eggs, fish and lean meat. With the help of the diet, it is possible to reduce body weight by 3-5 kg in a week. Long-term use of the recommendations requires the inclusion of plant components in the diet, which must necessarily contain vitamins and plant fiber.Rice diet – rice is a staple food in most Asian countries and is included in most national dishes. It has sorbent properties, effectively binds and removes various toxins of exogenous (external) and endogenous (formed in the structures of the digestive system) origin from the intestine. With long-term use, the diet should include other foods, especially vegetables and fruits. With the help of the recommendations, you can reduce the weight by 3-5 kg in a relatively short period of time.Beetroot diet - a way to reduce body weight by 5 kg in a week. Beetroot is a good sorbent. It also contains vitamins and minerals. Long-term use of the diet requires the inclusion of proteins and vitamins in the diet.Apple diet - there is no fat in fresh fruits, the amount of easily digestible carbohydrates is minimal, so the calorie content is very low. Apples are rich in water-soluble vitamins and plant fibers. Pectins, which are part of fruits, help to clean the intestines. Using a strict diet, you can significantly reduce weight in a week. After a few days, in addition to apples, other food products should be included in the diet in small quantities.No carb diet - carbohydrates are organic compounds that are the main energy substrate. They participate in all kinds of exchanges. The breakdown of fats with the release of energy can occur only in the presence of carbohydrates ("fats burn in the flame of carbohydrates"). The diet involves eliminating sweets and starchy foods from the diet. It is allowed to consume a small amount of plant fiber in fruits and vegetables. The main food products are meat, milk, eggs, fish. With the help of a carbohydrate-free diet, it is possible to lose 10 kg or more in just 1 month.British diet - the recommendations will be implemented for 21 days, they provide for alternate intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition allows you to get rid of 3 to 10 kg.
The main features of popular diets for rapid weight loss are presented in the table below:
| Diet | Duration, days | How much weight can you lose, kg |
| Oatmeal | 7 | 5-6 |
| Cottage cheese | 7 | 2-5 |
| cucumber | 7 | 5 |
| Kefir | 7-9 | 3-5 |
| Cabbage | 3-7 | 3-4 |
| buckwheat | 7-14 | 5-6 |
| Potato | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| rice | 7-12 | 3-7 |
| It's a beet | 7 | 4-5 |
| apple | 7 | 3-7 |
| No carbs | 7 | 2-5 |
| English language | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, which include:
Vegetarian diet - includes only vegetables and fruits. Its use is not recommended, this is due to the lack of complete proteins containing essential amino acids in the diet. With the exclusion of vegetables from the diet, a fruit diet is selected separately.Fish diet - mainly low-fat fish and products made from it; weight loss occurs simultaneously when using a protein diet.Pearl barley diet - includes barley and small amounts of other food products for long-term use.Tomato or tomato diet - includes only tomatoes, can have a negative effect on the structures of the digestive system and the body as a whole, after 10 days, a 5 kg reduction in body weight is achieved.Dill diet - the main thing is the predominance of fennel and cucumber, which allows you to lose 4 kg of weight in 10 days.Orange diet - the basis of the diet is orange, which allows to significantly limit the amount of calories with sufficient supply of vitamins. There is no reliable information on the time of weight loss when using the recommendations.Yogurt diet – is a good choice that allows you to provide the human body with complete proteins. Weight loss of 5 kg occurs in 7-14 days.Pumpkin diet - pumpkin is a vegetable that contains some vitamins, proteins, plant fibers and a small amount of carbohydrates. The diet allows you to lose 5 kg in 10 days. It is recommended to add vegetables, fruits, and a small amount of meat to the diet.Water diet for quick weight loss – "strict diet", i. e. fasting, when the diet includes only water. In fact, it represents fasting, so it is not recommended to use it. There is a risk of developing irreversible changes and negative health consequences.Keto diet - a variant of dietary recommendations, the essence of which is to exclude carbohydrates from the diet while simultaneously increasing the content of fats and proteins. Due to this, it is possible to achieve "burning" of endogenous lipids with the formation of ketone bodies. It is believed that the diet is not harmful to health. However, doctors do not recommend using it often, because a significant change in metabolism occurs. With the help of the keto diet, it is possible to lose 5-7 kg of weight per week.
For urgent weight loss, an express diet is used, which is any option that involves eating only one suitable food product for a short period of time (no more than 7 days).
Quitting the diet
Dieting involves the process of gradually increasing calorie intake and dietary variety. This is necessary to prevent weight gain and metabolic changes in conditions of zero or positive energy balance. To do this, you should limit or even better exclude fried, fatty foods and alcohol from the diet, as well as increase physical activity (morning exercise, walking in the fresh air).
How to save the result
It is important to follow a few simple tips to avoid re-employment in the future:
- Limiting calorie intake by reducing the amount of easily digestible carbohydrates.
- Increasing physical activity (morning exercise, walking in the fresh air during the day).
- Eat often, at least 5 times a day, but in small portions.
- Dinner 4 hours before expected bedtime.
Lifelong adherence to the recommendations will not only allow you to maintain your weight at a stable optimal level, but will also allow you to protect your health.
Exercises to lose 10 kg
To lose 10 kg of weight at home, it is recommended to do several physical exercises that will help you quickly "burn" fat reserves in the subcutaneous tissue:
Run - exercising for 10-15 minutes a day burns a significant amount of calories, and at the same time, the volume of adipose tissue decreases evenly throughout the body. Depending on a person's weight, a 10-minute run (speed 10 km per hour) "burns" between 100 and 150 kcal.Swimming - physical activity involves all muscle groups, which has a positive effect on their tone and accelerates the disappearance of fat reserves.Walking - it is better to walk for half an hour in the fresh air, this has a positive effect and allows you to speed up the process of getting rid of excess weight. 200 to 300 kcal are consumed during 1 hour of walking.Abdominal exercises – lying on your back, raise your head and bent legs. The number of calories burned depends on the type of exercise (interval or circuit).Increase in thigh and hip tone – incomplete squats (squatting on an imaginary stool).
Advice from nutritionists
Rapid weight loss also has negative effects. Therefore, nutritionists offer some useful tips for losing weight in harmony with health benefits:
- It is important to choose an optimal diet according to several main criteria - to ensure gradual weight loss over a sufficiently long period of time (at least 1 month), as well as a sufficient supply of all vitamins, minerals and complete proteins to the human body. .
- Combine dietary recommendations with increased physical activity.
- Frequent, fractional meals in small portions, which allow to reduce the functional load on the organs of the digestive system, as well as to minimize the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, during this time energy from food is consumed and not stored as subcutaneous fat.
Before starting any diet, it is recommended to consult a nutritionist first. He will choose rational weight loss measures for people with various accompanying pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.