An increase in body weight of 10 kg does not always mean obesity. However, it has a significant negative impact on a woman's psychological state, because it usually "spoils" her figure.
Further changes in eating behavior contribute to continued weight gain and negative health effects. To achieve an improved figure and lose the "extra" 10 kg, you can use special dietary recommendations.
Weight loss by 10 kg - optimal period
Targeted weight loss implies a certain stress for the body associated with a reduction in the supply of nutrients and changes in metabolism (metabolism).
In order to reduce the negative impact on the human body, it is important to pay attention to several characteristics regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of 7 to 10 days - in fact, such rapid weight loss is possible only with an almost complete cessation of the supply of nutrients to the human body, which is fraught with serious metabolic disorders and subsequent consequencesfor good health.
- A sharp drop in body weight is possible in obese people with swelling of soft tissues (subcutaneous tissue) - this is due to the loss of fluid from the swollen tissues, which is also not beneficial for general health. Yes, you can go for a few massages and reduce the number of calories, it will immediately give quick results, but at the expense of reducing swelling.
- The optimal period for losing weight by 10 kg is considered a period of timeat least 1 month- in a certain period of time, with the correct application of nutritional recommendations against the background of increased physical activity, the body gradually adapts to new metabolic conditions. This has no negative effect on the human body. Most diets for gradual weight loss cause a gradual cleansing of toxic compounds, as well as a reduction of atherosclerotic plaques (cholesterol deposits) in arterial vessels, due to which a person's well-being improves significantly.
Proper weight loss of 10 kg is possible in a period of at least 1 month, which will improve not only your figure, but also your overall well-being.
It is very important to lose weight under the supervision of a doctor and pass all the necessary tests before changing your lifestyle.
Menu for the week for 1200 kcal
The daily energy value of food is 1200 kcal (kilocalories), which allows achieving a negative energy balance (we spend more calories than we take in), for which light diets are used. This means that the amount of incoming energy is not sufficient for the normal flow of all vital processes in the body, which is why the body uses reserve reserves.
A negative energy balance leads to a gradual reduction of lipid (fat) reserves in the subcutaneous fat tissue and weight loss. The menu for weight loss for 1 week with a calorie content of 1200 kcal is shown in the table:
| Meal time | Dish | Weight, volume in g or ml (calorie content in 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 the addition of cereals | 125 (93) | |
| Dinner | Fish soup (fatty fish) with added vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkey meatballs cooked in tomato sauce | 100 (182) | |
| Salad of cucumbers, tomatoes and herbs | 130 (25) | |
| Dried fruit compote | 200 (93) | |
| Afternoon snack | Sliced fresh cucumber | 110 (12) |
| Kefir | 200 (82) | |
| Dinner | Boiled chicken breast | 100 (132) |
| Celery, pineapple and walnut salad with low-fat yogurt | 150 (202) | |
| Blueberry tea | 200 (17) | |
| Breakfast | Fresh low-fat cheese | 150 (83) |
| Carrot, pumpkin salad with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwis | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| Dinner | Cabbage dishes with mushrooms and low-fat sour cream | 250 (68) |
| Stewed cod with onion and carrot | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Currant compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Dinner | Turkey Stroganoff | 100 (172) |
| Salad of sweet pepper, cucumber and herbs with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Breakfast | Egg white casserole with herbs | 100 (63) |
| Sliced green salad, cucumber, greens | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Dinner | Barley soup with mushrooms | 250 (109) |
| Stewed beef with onions and olives | 100 (135) | |
| Braised zucchini and greens | 150 (38) | |
| Raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| Dinner | 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) | |
| Dinner | Fish stew stew | 250 (104) |
| Chicken cutlets | 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) | |
| Dinner | Stuffed cabbage with ground beef, carrot and onion | 200 (237) |
| Pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| Breakfast | Soaked slightly salted herrings | 55 (76) |
| Boiled potatoes with green onions and dill | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apple stuffed with fresh cheese | 1 piece (108) |
| Milk cocktail with raspberries | 200 (73) | |
| Dinner | Cabbage soup made from fresh cabbage and herbs | 250 (64) |
| Stewed beef with paprika | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Dried apricot compote | 200 (68) | |
| Afternoon snack | grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Fish fillet casserole | 200 (101) |
| Sliced cucumber and lettuce leaves | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| Breakfast | Omelet prepared with cottage cheese and cheese | 100 (155) |
| Salad with tomatoes and herbs | 150 (38) | |
| Coffee with milk | 200 (23) | |
| Lunch | Apple | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| Dinner | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| Braised white cabbage with carrots | 150 (53) | |
| Currant compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod and egg white casserole | 100 (76) |
| Dill, celery, rocket salad with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| Breakfast | Boiled egg 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) | |
| Dinner | Soup with canned fish, potatoes and herbs | 250 (112) |
| Boiled chicken breast | 100 (114) | |
| Braised zucchini and greens | 150 (38) | |
| Apple compote | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Braised turkey breast with carrots, peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate, it allows movement by the main dishes, 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. Preference is given to plant foods, lean meat (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is recommended to steam or boil the food. Stewing and baking are allowed. It is not recommended to eat fried food. Which have more calories.
- Fatty fried meat and easily digestible carbohydrates that have a high energy value are excluded.
- For better absorption of food, as well as to reduce the load on the digestive system, it is recommended to eat more often (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before the scheduled bedtime.
- The body should receive a sufficient amount of liquid, which reduces the intensity of hunger between meals.
The seven-day menu is used for healthy people with mild weight gain. It is believed that a daily caloric intake of 1200 kcal helps in losing weight without endangering health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the doctor can correct the diet. For faster weight loss on an individual basis, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Types of diets
Reducing the caloric content of food, as well as quickly restructuring the metabolism in order to "burn" fat, is possible when several types of diets are used. Each diet is characterized by the predominance of certain foods in the diet:
Oat diet - the main product is oatmeal, it has a low energy value and has a beneficial effect on the organs of the digestive system. In order to provide the body with enough vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet enables the loss of 10 kg in a short period of time (from 7 to 10 days).Curd diet - fresh cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. In order to supply the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to achieve a weight loss of up to 800 g per day.Diet with cucumbers - the recommendations are aimed at a rapid reduction in body weight by sharply limiting the energy value of the incoming food. At the same time, thanks to the properties of fresh cucumbers, it is possible to maintain the supply of vitamins and minerals in sufficient quantities. Typically, a diet with cucumbers is intended for a short period of time (a fasting "cucumber" day, a diet for 3 days, a week including fruits and dairy products). By applying a ten-day diet, significant weight loss can be achieved.Kefir diet - the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacteria representative of normal intestinal microflora. Fruits and vegetables must be added to the diet, which are necessary to provide the body with vitamins and minerals. The diet makes it possible to lose extra pounds within a few weeks.Diet with cabbage - 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 advisable to add small amounts of other foods to the diet in order to supply the body with the necessary nutrients.Buckwheat diet - the technique allows you to lose weight effectively and quickly; Buckwheat contains a significant amount of vitamins, minerals and plant fibers. When using dietary recommendations for more than 3 days, be sure to add other foods to your diet. This is necessary to prevent negative health effects in the future.Potato diet - despite the high content of starch and the energy value of potatoes, with its predominant content in the diet, it is possible to significantly reduce weight. The product contains starch, plant fibers, vitamins B and C.Protein diet - protein is the main synthetic material, it is a part of all cellular structures and intercellular substances. Dietary recommendations include foods that contain predominantly protein. These include fermented milk products, chicken eggs, fish and lean meat. With the help of a diet, it is possible to reduce body weight by 3-5 kg within a week. Long-term application of the recommendations requires the inclusion of plant components in the diet, which must necessarily contain vitamins and plant fibers.Rice diet - in most Asian countries, rice is a staple food that is included in most national dishes. It has sorbent properties, efficiently binds and removes from the intestine various toxins of exogenous (that came from outside) and endogenous (created in the structures of the digestive system) origin. With long-term use, the diet must include other foods, especially vegetables and fruits. With the help of recommendations, you can reduce your weight by 3-5 kg in a relatively short period of time.Beetroot diet - a way to reduce body weight by 5 kg within 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.Diet with apples - fresh fruit does not contain fat, the amount of easily digestible carbohydrates is minimal, which is why the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of the fruit, help to clean the intestines. Using a strict diet can significantly reduce weight within a week. After a few days, in addition to apples, other food products must 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 fat with the release of energy can only occur in the presence of carbohydrates ("fat burns in the flame of carbohydrates"). The diet includes the exclusion of sweets and foods containing starch from the diet. It is allowed to consume a small amount of plant fiber in fruits and vegetables. The main food products aremeat, milk, eggs, fish With the help of a diet without carbohydrates, it is possible to lose 10 kg or more in just 1 month.English diet - the recommendations will be implemented within 21 days, they imply alternating intake of protein foods (lean meat, fish, eggs, milk) and vegetables. With a proper diet, you can get rid of 3 to 10 kg.
The main characteristics of popular diets for rapid weight loss are shown in the following table:
| Diet | Time period, days | How much weight can you lose, kg |
| Oatmeal | 7 | 5-6 |
| Curd | 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 |
| Beet | 7 | 4-5 |
| Apple | 7 | 3-7 |
| No carbohydrates | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, namely:
Vegetarian diet – includes only vegetables and fruits. Its use is not recommended, due to the lack of complete proteins containing essential amino acids in the diet. The fruit diet with the exclusion of vegetables from the diet stands out.Fish diet - the base is lean fish and fish products; weight loss occurs in the same time frame as when using a protein diet.Pearl barley diet – includes barley and small amounts of other food products for long-term use.Tomatoes or tomato diet - includes only tomatoes, can negatively affect the structures of the digestive system and the body as a whole, a reduction in body weight of 5 kg is achieved after 10 days.Dill dill - the basis is the predominant use of dill and cucumbers, which allows you to reduce weight by 4 kg in 10 days.Orange diet - the basis of the diet is oranges, which makes it possible to significantly limit the calorie content with a sufficient supply of vitamins. There is no reliable data on the time of weight loss when using the recommendations.Yogurt diet - a good option that allows the human body to be provided with complete proteins. Weight loss of 5 kg comes within 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 of weight in 10 days. It is recommended to add vegetables, fruits and a small amount of meat to the diet.Water diet for rapid weight loss - "hard diet", i. e. fasting, when there is only water in the diet. In essence, it is fasting, so it is not recommended for use. There is a risk of developing irreversible changes and negative health consequences.Keto diet - variant of dietary recommendations, the essence of which is to exclude carbohydrates from the diet while simultaneously increasing the fat and protein content. Therefore, it is possible to achieve "burning" of endogenous lipids with the formation of ketone bodies. It is considered that the diet is not harmful to health. However, doctors often do not recommend its use, because there is a significant change in metabolism. With the help of the keto diet, it is possible to reduce weight by 5-7 kg per week.
In order to lose weight quickly, an express diet is used, which is any option that includes the consumption of only one suitable food product in a short period of time (no longer than 7 days).
Child abandonment
Cessation of dieting involves the process of gradually increasing caloric intake and dietary variety. This is necessary to prevent the return of weight gain, as well as metabolic changes in conditions of zero or positive energy balance. To do this, you should limit, or even better exclude, fried, fatty food and alcohol from the diet, and also increase physical activity (exercise in the morning, walks in the fresh air).
How to save the result
In order to prevent re-employment in the future, it is important to follow a few simple recommendations:
- Limiting calorie intake by reducing the amount of easily digestible carbohydrates.
- Increased physical activity (exercise in the morning, walking in the fresh air during the day).
- Frequent meals 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 constant optimal level, but will also allow you to maintain your health.
Exercises for losing weight by 10 kg
In order to successfully lose 10 kg at home, it is recommended to perform several physical exercises that will help you quickly "burn" fat stores in the subcutaneous tissue:
Run - by exercising for 10-15 minutes a day, a significant amount of calories is burned, while the volume of adipose tissue decreases evenly throughout the body. Depending on the person's weight, 10 minutes of running (speed 10 km per hour) "burns" from 100 to 150 kcal.Swimming - physical activity includes all muscle groups, which has a positive effect on their tone and accelerates the disappearance of fat reserves.Walking - it is better to walk on foot in the fresh air for half an hour, it has a positive effect and allows you to speed up the process of losing extra pounds. 200 to 300 kcal are consumed in 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).Increased tone of thighs and buttocks - squats that are not performed completely (squats on an imaginary chair).
Advice from a nutritionist
Rapid weight loss also has a negative effect. Therefore, for harmonious weight loss with health benefits, nutritionists give several useful tips:
- It is important to choose an optimal diet according to several basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as sufficient supply of the human body with all vitamins, minerals and complete proteins. .
- A combination of dietary recommendations with increased physical activity.
- Frequent, fractional meals in small portions, which allows you to reduce the functional load on the organs of the digestive system, as well as to reduce the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, during which the energy obtained from food is consumed and not stored in the form of subcutaneous fat.
Before starting any diet, it is advisable to first consult a nutritionist. He will choose rational weight loss measures for people with various accompanying pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.