An increase in body weight of 10 kg does not always refer to obesity. However, it has a significant negative impact on a woman's psychological state, as it often "spoils" her figure.
Other changes in eating behavior contribute to continued weight gain and negative health effects. To achieve an improved figure and lose "extra" 10 kg, you can use special dietary recommendations.
Lose weight by 10 kg - 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).
To reduce the negative impact on the human body, it is important to pay attention to several features regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of time of 7 to 10 days; In fact, such a rapid decrease in body weight 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 consequences for good health.
- A sharp decrease in body weight is possible in obese people with inflammation of soft tissues (subcutaneous tissue); This occurs due to fluid loss from inflamed tissues, which also has no benefit to overall health. Yes, you can do several massage sessions and reduce the number of calories, this will give quick results immediately, but at the expense of reducing swelling.
- The optimal period for losing weight by 10 kg is considered to be a period of time.at least 1 month– over a certain period of time, with the proper implementation of dietary 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 decrease in atherosclerotic plaques (cholesterol deposits) in arterial vessels, as a result of which a person's well-being improves significantly.
An adequate weight loss of 10 kg is possible in a period of at least 1 month, which will not only improve your figure, but also your general 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 a week for 1200 kcal.
The daily energy value of food is 1200 kcal (kilocalories), which allows us to achieve a negative energy balance (we expend more calories than we ingest), for which light diets are used. This means that the amount of incoming energy is not sufficient for the normal course of all vital processes in the body, which forces the body to use reserves.
A negative energy balance leads to a gradual decrease in lipid (fat) reserves in subcutaneous fat and weight loss. The weight loss menu for 1 week with a calorie content of 1200 kcal is presented in the table:
| time to eat | Dish | Weight, volume in g or ml (calorie content in kcal). |
| Monday | ||
| Breakfast | Apple and fresh celery | 160 (42) |
| Cooked 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 added cereals | 125 (93) | |
| Dinner | Fish soup (low-fat fish) with vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkey meatballs cooked in tomato sauce | 100 (182) | |
| Salad with 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) | |
| Tuesday | ||
| Breakfast | Low fat cottage cheese | 150 (83) |
| Carrot, pumpkin salad with walnuts and yogurt | 130 (165) | |
| Granada juice | 200 (83) | |
| Lunch | Kiwi | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| Dinner | Cabbage soup 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) |
| Sweet pepper, cucumber and herb salad with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Wednesday | ||
| Breakfast | Herbed Egg White Casserole | 100 (63) |
| Lettuce, cucumber, sliced vegetables | 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 onion and olives | 100 (135) | |
| Stewed zucchini and vegetables | 150 (38) | |
| raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| low fat yogurt | 125 (86) | |
| Dinner | boiled beef tongue | 75 (173) |
| Broccoli and boiled vegetables | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Thursday | ||
| Breakfast | Protein omelet with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole toast | 30 (53) | |
| Coffee with milk | 200 (26) | |
| Lunch | Pear | 1 piece (64) |
| biokefir | 200 (81) | |
| Dinner | 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) | |
| Dinner | Cabbage rolls stuffed with minced meat, carrots and onion | 200 (237) |
| Bell Pepper Salad with Herbs | 100 (27) | |
| camomile tea | 200 (17) | |
| Friday | ||
| Breakfast | Soaked lightly salted herring | 55 (76) |
| Boiled potatoes with green onion and dill. | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apple stuffed with cottage cheese | 1 piece (108) |
| Milk cocktail with raspberries | 200 (73) | |
| Dinner | Cabbage soup made with fresh cabbage and herbs | 250 (64) |
| Stewed meat with bell pepper | 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) | |
| Saturday | ||
| Breakfast | Omelet prepared with cottage cheese and cheese. | 100 (155) |
| Tomato and herb salad | 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) | |
| Stewed 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, arugula salad with lemon juice. | 150 (45) | |
| rooibos tea | 200 (17) | |
| Sunday | ||
| Breakfast | Boiled egg stuffed with green onion and herring | 1 piece (107) |
| 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) | |
| Stewed zucchini and vegetables | 150 (38) | |
| applesauce | 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 you to orient yourself on the main dishes, their quantity and calorie content. When making recommendations to lose 10 kg, it is important to take into account several characteristics:
- Almost all foods that have a low energy value are allowed. Preference is given to plant foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is advisable to steam or boil food. Stewing and baking are allowed. It is not recommended to eat fried foods. Which have more calories.
- Fried fatty meats and easily digestible carbohydrates, which 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 frequently (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before the expected bedtime.
- The body must receive a sufficient amount of fluid, which reduces the intensity of hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. It is believed that a daily caloric intake of 1200 kcal helps you lose weight without compromising your health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician 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 calorie content of food, as well as a rapid restructuring of the metabolism aimed at "burning" fat, is possible when using various types of diets. Each diet is characterized by the predominance of certain foods in the diet:
- oatmeal diet– the main product is oats, it is characterized by its low energy value and has a beneficial effect on the organs of the digestive system. To provide the body with sufficient 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 (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 vitamins to the body, the diet is complemented with fruits, vegetables and other dairy products. The diet allows you to achieve weight loss of 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 incoming foods. 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, the cucumber diet is intended for a short period of time ("cucumber" fasting day, 3-day diet, for a week including fruits and dairy products). Significant weight loss can be achieved by using a ten-day diet.
- Kefir diet– the main food product is kefir, which contains essential amino acids, some mineral salts and bacteria representing the 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 allows you to lose excess weight in a few weeks.
- cabbage diet– Cabbage is a healthy plant, it contains vitamins, mainly group B, fiber and minerals. A strict and 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 in order to provide 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 vegetable fiber. When following dietary recommendations for more than 3 days, be sure 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 potatoes, with their predominant content in the diet, it is possible to significantly reduce weight. The product contains starch, vegetable fiber, vitamins B and C.
- protein diet– Protein is the main synthetic material, it is part of all cellular structures and the intercellular substance. Dietary recommendations involve eating foods that predominantly contain protein. These include fermented dairy products, chicken eggs, fish and lean meats. With the help of a 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– in most Asian countries, rice is a staple food that is included in most national dishes. It has the properties of a sorbent, it binds and effectively removes from the intestine various toxins of exogenous origin (they come from the outside) and endogenous origin (formed in the structures of the digestive system). With prolonged use, the diet should include other foods, in particular vegetables and fruits. With the help of recommendations, you can reduce your weight by 3-5 kg in a relatively short period of time.
- Beet diet– a way to reduce body weight by 5 kg in a week. Beet 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– fresh fruits do not contain fat, the amount of easily digestible carbohydrates is minimal, so the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of fruits, help cleanse the intestines. Following a strict diet 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 carbohydrate diet– Carbohydrates are organic compounds that constitute the main energy substrate. They participate in all types of exchange. The breakdown of fats with the release of energy can only occur in the presence of carbohydrates ("fats burn in the carbohydrate flame"). The diet involves excluding sweets and starchy foods from the diet. A small amount of vegetable fiber is allowed to be consumed in fruits and vegetables. The main food products are meat, milk, eggs and fish. With the help of a carbohydrate-free diet, it is possible to reduce weight by 10 kg or more in just 1 month.
- english diet– the recommendations, which will be applied within 21 days, involve alternating the intake of foods rich in protein (lean meat, fish, eggs, milk) and vegetables. Proper nutrition allows you to get rid of 3 to 10 kg.
The main characteristics of popular diets to lose weight quickly are presented 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 |
| Dad | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| Rice | 7-12 | 3-7 |
| beet root | 7 | 4-5 |
| Apple | 7 | 3-7 |
| Carb free | 7 | 2-5 |
| English | twenty-one | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, these include:
- 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. A fruit diet with the exclusion of vegetables from the diet is separately highlighted.
- fish diet– the basis is lean fish and products made from it; Weight loss occurs at the same time as when following 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 in general, a reduction in body weight of 5 kg is achieved after 10 days.
- dill diet– the basis is the predominant use of dill and cucumbers, which allows you to lose weight by 4 kg in 10 days.
- orange diet– the basis of the diet is oranges, which allows, with a sufficient supply of vitamins, to significantly limit the calorie content. There is no reliable data on the timing of weight loss when following recommendations.
- yogurt diet– a good option that provides the human body with complete proteins. A weight loss of 5 kg occurs within 7 to 14 days.
- Pumpkin diet– Pumpkin is a vegetable that contains some vitamins, proteins, vegetable fiber 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.
- Watery diet to lose weight quickly.– "hard diet", which is fasting, when the diet includes only water. In essence, it represents fasting, so its use is not recommended. There is a risk of developing irreversible changes and negative health consequences.
- ketogenic diet– a variant of dietary recommendations, the essence of which is to exclude carbohydrates from the diet and at the same time increase the content of fats and proteins. Thanks to this, it is possible to achieve the "burning" of endogenous lipids with the formation of ketone bodies. It is believed that the diet is not harmful to health. However, doctors often do not recommend its use, as a significant change in metabolism occurs. With the help of a ketone diet, it is possible to reduce weight by 5 to 7 kg per week.
To lose weight urgently, the express diet is used, which is any option that includes eating a single suitable food product for a short period of time (no more than 7 days).
quit the diet
Going off a diet involves a process of gradually increasing caloric intake and dietary diversity. This is necessary to prevent weight gain, as well as metabolic changes in conditions of zero or positive energy balance. To do this, it is advisable to limit, or even better, exclude fried, fatty foods and alcohol from the diet, as well as increase physical activity (exercise in the morning, walking in the fresh air).
How to save the result
To avoid repeated recruitment in the future, it is important to follow some simple recommendations:
- Limit calorie intake by reducing the amount of easily digestible carbohydrates.
- Increase physical activity (exercise in the morning, walking outdoors during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Eat dinner 4 hours before your expected bedtime.
Compliance with lifelong recommendations will not only allow you to maintain your weight at a constant optimal level, but will also maintain your health.
Exercises to lose 10 kg.
To successfully lose 10 kg at home, it is recommended to perform several physical exercises that will help you quickly "burn" fat reserves in the subcutaneous tissue:
- Run– Exercising for 10 to 15 minutes a day burns a significant amount of calories, while the volume of adipose tissue decreases evenly throughout the body. Depending on a person's weight, 10 minutes of running (speed 10 km per hour) "burn" from 100 to 150 kcal.
- Swim– 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 in the fresh air for half an hour, this has a positive effect and allows you to accelerate the weight loss process. During 1 hour of walking, 200 to 300 kcal are consumed.
- abdominal exercises– lying on your back, raise your head and bend your legs. The amount of calories burned depends on the type of exercise (interval or circuit).
- Increased tone of thighs and buttocks.– squats that are not performed completely (squatting on an imaginary stool).
Advice from nutritionists.
Rapid weight loss also has an adverse effect. Therefore, for harmonious weight loss with health benefits, nutritionists give some useful tips:
- It is important to choose the 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 all vitamins, minerals and complete proteins to the human body. . .
- Combine the implementation of dietary recommendations with increased physical activity.
- Frequent meals, divided into small portions, which reduces the functional load on the organs of the digestive system, as well as minimizing the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, during which the energy received from food is consumed and not stored in the form of subcutaneous fat.
Before starting any diet, it is recommended to first consult with a nutritionist. It will select rational weight loss measures for people with various concomitant pathologies (cardiovascular, endocrine, metabolic disorders) in each specific case.