Weight loss: how to lose 10 kg healthily and what to eat in the evening

Weight loss does not have to mean suffering or hunger. If your goal is to lose 10 kilograms and feel better, it is important to understand how the body works and what it actually needs.
Healthy weight loss does not mean extreme diets, but rather a balanced diet and consistency.
In this article, we will discuss what to eat, what to avoid, and what to eat in the evening to make weight loss effective and sustainable.

💡 How quickly can you lose 10 kg?

Healthy weight loss tähendab umbes 0,5–0,8 kg per week.
1 kg of fat = approximately 7700 kcal, so to lose 10 kg, you need to create a deficit of about 77 000 kcal.
If you reduce your daily calorie intake by 500–700, you can expect steady results over 3–4 months.

⚠️ Losing weight too quickly can lead to loss of muscle mass and a slower metabolism. Therefore, a moderate pace is always better.

🧠 Weight loss is not a diet, but a new lifestyle

The secret to successful weight loss is consistency.
Diets that promise quick results usually only cause stress and setbacks.
If you want real change, focus on three pillars:

1. 🍽️ A balanced diet and a small calorie deficit.

2. 🏃‍♀️ Daily physical activity, even short walks.

3. 😴 Getting enough sleep and reducing stress.

When these three work together, weight loss is a natural process, not torture.

🍗 Weight loss through nutrition

🔹 Protein – your best ally

Protein-rich foods keep you full and support muscle, which in turn speeds up metabolism.
Best sources:

• Chicken, turkey, lean beef.

• Fish: cod, salmon, tuna, pike.

• Eggs, egg whites.

• Cottage cheese, natural yogurt, kefir.

• Legumes, such as lentils and chickpeas.

Add protein to every meal – this is one of the easiest ways to make weight loss stable and sustainable.

🔹 Healthy carbohydrates

There is no need to fear carbohydrates.
It is important to choose slowly absorbed carbohydrates, which help keep energy levels stable and hunger under control:

• Oats, buckwheat, brown rice, bulgur, quinoa.

• Whole-grain bread and pasta.

• Vegetables and fruit in moderation (1–2 servings per day).

These foods support weight loss and keep blood sugar stable.

🔹 Healthy fats

Fats are important for hormonal balance and skin health.
Add to your diet:

• Olive oil and flaxseed oil (1 tsp per day).

• Avocado, nuts, and seeds.

• Fatty fish (salmon, mackerel) once a week.

However, avoid trans fats and excessive frying in oil.

🚫 What to avoid during weight loss

Some foods can slow down weight loss even when consumed in small amounts.
Pay attention to the following:

❌ Sugar and sugary drinks

Sweets, baked goods, ice cream, sweetened drinks.
They raise insulin levels and cause hunger.

❌ White flour

Bread, pizza, regular pasta, and white rice – these contain empty calories.

❌ Processed meat and fast food

Sausages, bacon, burgers, French fries – they are full of salt and fat.

❌ Alcohol

Even a small amount slows fat burning for up to 48 hours.

We also recommend reading the article Healthy Eating for Beginners (external link), where you will find science-based recommendations.

🍽️ Daily eating schedule for weight loss

☀️ Breakfast

Kick-start your metabolism:

• Oatmeal with berries and egg.

• Cottage cheese and fruit.

• Yogurt and whole-grain bread.

🕛 Lunch

Filling, but not heavy:

• Chicken or fish + buckwheat or brown rice + salad.

• Vegetable soup or stir-fried vegetables.

🕒 Snack

To avoid craving sweets in the evening:

• Cottage cheese, nuts, an apple, or plain yogurt.

🌙 Dinner during weight loss

Many people think that you should not eat after six o'clock, but this is not true.
What matters is what you eat.
A good dinner supports weight loss even while you sleep.

✅ Best choices:

• White fish or chicken fillet + steamed vegetables.

• Cottage cheese 150 g + fresh cucumber or salad.

• Egg white omelette with vegetables.

• Kefir or natural yogurt if you feel hungry before bed.

⚠️ Avoid in the evening:

• Pasta, bread, desserts, fruit, alcohol.

In the evening, opt for protein and vegetables – this helps keep blood sugar stable and allows the body to rest.

🏃‍♀️ Physical activity and weight loss

Physical activity is an integral part of any weight loss journey.
You do not have to be an athlete; daily activity is enough:

• 8 000–10 000 steps per day.

• Light strength training or yoga 2–3 times a week.

• Cycling, dancing, or swimming – find what suits you.

Physical activity improves mood and supports metabolism.

😴 The impact of sleep and stress on weight

Lack of sleep and stress are the two biggest enemies of weight loss.
If you sleep less than 7 hours, levels of the hunger hormone ghrelin increase and levels of leptin, which controls the feeling of fullness, decrease.
Stress increases cortisol levels, which promotes fat accumulation around the abdomen.

Sleep for 7–8 hours and find a way to relax – take a walk, listen to music, or read before bed.

📊 Results step by step

If you stay consistent, you will achieve weight loss that lasts into the future.

📈 How to track progress

• Weigh yourself 1–2 times a week, always in the morning.

• Measure circumferences (waist, hips, thighs).

• Take photos every two weeks.

• Use the app Yazio or MyFitnessPal to track your calorie intake.

Everyone is different

Important to emphasize: this is not a universal diet plan. Every body reacts differently. If you know that certain foods cause a reaction (such as allergies or hypersensitivity), do not consume them, even if they “seem suitable”.
Also, if you have chronic illnesses or dietary restrictions, consult a doctor or qualified nutritionist before making major changes.

🌟 Summary

Losing 10 kg is entirely achievable if you take a systematic approach: meals, physical activity, sleep, and stress management.
Choose foods that support your body and avoid those that hinder it. In the evening, opt for a light meal rich in protein and vegetables. Stay realistic.
If you follow these guidelines, the result will be more than just weight loss: a lighter body, a clearer mind, and a new lifestyle.

I wish you success and lasting results!