Many girls strive for a great figure and want to look attractive and get the desired shape.Especially if they are not that difficult to achieve and you only need to lose a few kilos to achieve the desired shape.This time we will tell you how to lose 7 kg with the help of diet and exercises.And at the same time, don't exhaust yourself with pointless, dangerous hunger strikes or excessive stress.In fact, it is not so difficult, you just need to revise your diet a little and pay more attention to physical activity.But the difficulty, and sometimes the extremeness of the procedures, depends on the period during which you need to get rid of excess weight.
General principles
In addition to programs designed for different time periods, there are several common nuances associated with any time period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before starting the action, it is recommended to visit doctors - a therapist for general recommendations and a nutritionist for individual prescriptions.
- Get into a strict daily routine and try to stick to it, which most of the time means getting up at the same time and eating according to a schedule.
- Eliminate soda, chips, fast food and other unhealthy foods from your diet.
- Limit the consumption of sweet and salty foods - sweets, cakes, sweets, dishes with excessive salt.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It can hurt you.You can make things easier with goodies.If you really want it, then eat a small piece to discourage the craving.
- Immediately take it for granted that you cannot do without physical exercise, even if you have a lot of time.By losing weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of liquid per day, and this includes the water that comes with food in the form of juice, broth, etc., leads to a malfunction of certain organs.And this is quite capable of leading to many serious consequences.Therefore, all water diets are not designed for the long term.
Lose 7 kg in 5 days
This is an extremely short period of time and therefore very dangerous.If for some reason you need to lose excess weight during this period, then it is better to prepare in advance for the fact that the pounds will quickly return.
It will be difficult to maintain the new mass, and such express methods are fraught with more serious consequences.The optimal time frame for weight loss is still considered 2-3 weeks or a month.
Diets for weight loss by 7 kg
Proper nutrition alone will not be enough here, which means that you will have to sit on something not the most pleasant, but at least healthy.The same option is sometimes suitable for urgent cleansing of the body from toxins.
Among the popular ones, it is worth noting:
- Grapefruit diet.Are you hungry?We ate ½ of the fruit and washed it down with glasses of low-fat kefir.It is difficult to hold, but the effect is noticeable.
- Water and bread.Drink 2 to 3 liters of fluid per day.Snack on sandwiches made from black or whole wheat bread, with a low-fat layer of tomatoes, carrots, lettuce and sugar-free fruit.
- Green tea.They eat fruits and vegetables - preferably fresh, not processed.Drink up to 5 cups of liquor a day, no more.Flavor it with lemon, honey, ginger.
Exercises for weight loss
From a lack of carbohydrates, you will always want to sleep, but you will have to do physical activity, although without much diligence and without causing injury to yourself.If you feel like everything is excruciatingly painful or stretch marks, bruises and bruises appear, stop immediately and start eating normally to restore muscle function.
Do:
- Exercise every morning for at least 15 minutes.
- Stand in the plank as long as you can, but ideally 5 sets of 20 seconds.
- They raise the press.The more you do, the better.
- They spin a hoop or, if they've done it before, a hula hoop.You should not start with it right away.bruising may occur.
- During the day they squat, stretch their backs and bend over.
- Before sleeping, they walk outside for an hour and walk several kilometers.
Has your body begged for mercy?Stop and reduce your load.
How to lose 7 kg in a week?
Some girls think that losing a pound a day is normal.But this is not true.
Only a healthy person can withstand this.Do you have chronic diseases of the heart, kidneys or digestive system?Feel free to increase the time period and forget all your needs or goals.None of these are worth your health.
Effective diets
There are many programs for losing seven kilograms in a week.Among them, proven ones include:
- A type of rye.It is not suitable for everyone, not every girl can withstand several days only on this cereal, diluting it with kefir, green tea and boiled chicken breast.In this case, buckwheat only needs to be steamed, but not boiled, divided into small portions and eaten at the same time.And all this without salt.
- Babushkina.We reduce the daily intake of carbohydrates to one thousand calories.The basis of the diet is vegetables, fruits and proteins (dairy products, lean meat and fish).
- 5 tablespoons.You can eat almost anything, but your portion should not exceed one hundred and fifty grams.Only alcohol is prohibited, the amount of salt and sugar is reduced.
Activities and sports exercises
Without activity, you won't be able to lose seven pounds in a week, so either join the gym or work out at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and hula hoop.
- Days 1, 3, 5 - cardiac stimulation - cardio equipment, dance, gymnastics.
- Days 2,4,6 - cycling or swimming.Drive a few km.
- 7th day - fasting.
Additionally, you can wear casts, do cleansing enemas, body wraps, massages, and soda and salt baths.
Lose 7 kg in 10-14 days
If it is possible to prolong the process of losing extra pounds for ten days or two weeks, then we also reduce the possibility of unwanted consequences.
Here you won't have to starve yourself so much, limit yourself to anything, or resort to particularly intense stress.
Diet for weight loss of 7 kg in 2 weeks
Among the most common options:
- Vegetable.Here we give preference to products of vegetable origin with low fat, without starch.You can dilute them with unsweetened fruit, kefir and cottage cheese.
- Brazilian.The diet is almost the same as above, the total calorie content does not exceed 1200 kcal.Sports activities are required.
- Kefir.The basis of the daily diet is 1 liter of drink with a fat content of 1.5%.It is supplemented with other dairy products, fish, meat and vegetables.
- No salt.We exclude salt from the entire diet, while eating only healthy foods.It's very hard to hold on like this, so don't try too hard.And it is good to drink more, without waiting until you feel thirsty.
Exercises for weight loss by 7 kg
You can not do without playing sports, but it is not worth working hard and enduring pain and discomfort.You have excellent time frames, which means you can relax a bit.Workouts can be the same as for weight loss in a week - exercise, walking, dancing, skipping rope, etc.
For additional cleansing options and methods to lose extra pounds, choose three points from the following:
- Enemas.
- It folds up.
- Fasting days.
- Salt and soda baths.
- Rubbing in anti-cellulite creams.
- Massage.
- Use of nutritional supplements - consult a specialist before starting the course.
Lose 7 pounds in 3 weeks
This is the best time to lose that weight.Here you don't even need a strict diet, as long as you eat right, exercise in moderation and at the same time you won't feel bad or uncomfortable.
Possible diets
- Japanese without salt.It includes eating rice, fish, seafood, vegetables and fruits.Wash everything down with green tea.
- English.Alternate vegetable and protein days.the daily calorie content in no case exceeds 1200 kcal.Days 7, 14 and 21 are fasting days, only alcohol consumption is allowed.
- Roller coaster.In the 1st and 3rd week, they eat low-calorie food - up to 800 kcal.In the second - increase to 1200.
Exercises for weight loss
Running is not necessary unless you are used to it initially.It is recommended to give the body light loads of water.The most optimal:
- Exercise in the morning.
- Any set of exercises to solve problem areas.
- Compulsory walks of 3-5 km in the evenings.
Everything else, including additional cosmetic procedures, is at your discretion and wallet.Can you afford to visit a salon?Go listen to the experts and join one of the programs.
How to lose 7 kg in a month?
During this period, you can lose more, but if there is no such goal, dealing with unwanted pounds will be quite simple.
Optimal diets
- Vegetarian.It is better to eat not only vegetables and fruits, but also supplement them with dairy products.In this way you will not lose valuable protein for the body and the menu will be richer and more varied.
- Protein.One of the most common.After that, they eat lean meat, fish, cottage cheese, kefir, vegetables and fruits.The total daily calorie content is 1200 kcal.
- Switching.Similar to the previous option, but initially alternating days with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercises for weight loss by 7 kg
But here you can slightly diversify the traditional options, introduce more complex practices and loads.
In addition to morning exercises and walking, pay attention to:
- Abdominal retraction with a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercises, famous in Japan.
This way you can easily lose those unwanted pounds and feel great at the same time.
Lose 7 kg in 2-3 months
This is the easiest, safest option we've listed.It is perfect for those who want to get rid of extra pounds for a long time without straining too much.
Effective diets
- Pulse power supply.Reduces fat intake.It is divided into two types - support for weight stabilization and unloading with a reduction in carbohydrate consumption.Dishes are prepared from many ingredients and eaten slowly.
- Diet doctor.The basis is fractional meals at strictly defined times.Daily calorie content - 1200 kcal.
- 90 days separate meals.It includes 22 cycles of four days each, following the order - protein day - starch - carbohydrates - vitamins.After the 7th cycle - unloading only in water.
Appropriate exercises
To lose 7 kg in 2-3 months, just increase your daily load.If you want, you can play sports.
Optimal:
- Walk two stops each day.
- Do not use the elevator, only go up and down stairs.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light loads - a plank, spinning a hoop or hula hoop.
But additional opportunities for weight loss can easily be expanded:
- See a nutritionist and work with an expert to find the best diet option.
- Take multivitamins.
- Alternative courses of cosmetic procedures - body wraps - salt baths - and so on.
- Study the author's techniques.Many of them are designed to last for a long time.
So, losing 7 kg is not that difficult if you immediately set a time frame and goal for weight loss.All you have to do is eat right, reduce your daily calorie intake, increase your physical activity and you will quickly achieve the desired result.