Many girls strive for a perfect figure and want to look attractive and get the desired shape.Especially if they are not so difficult to achieve and you only need to lose a few kilograms to achieve the desired shape.This time I will tell you how to lose 7 kg with the help of diet and exercise.And at the same time, do not get tired of senseless, dangerous hunger or excessive stress.In fact, it is not so difficult, you just need to review your diet and pay more attention to physical activity.But the complexity and sometimes extremeness of the procedures depends on the period during which it is necessary to get rid of excess weight.
General principles
In addition to programs created for different periods of time, there are some common nuances that are relevant for any period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before taking action, it is advisable to visit a doctor - 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 often involves getting up at the same time and eating on schedule.
- Eliminate soda, chips, fast food and other unhealthy foods from your diet.
- Limit the consumption of sweet and salty foods - cakes, pastries, sweets, excessively salted dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.may harm you.It's easier to do things with favors.If you really want it, then eat a small piece to suppress the craving.
- Immediately note that you cannot do without physical training, 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 fluid per day, and this includes water that comes with food, juice, broth, etc., causes some organ dysfunction.And this can lead to many serious consequences.Therefore, not all water diets are designed for a long time.
Lose 7 kg in 5 days
This is a very short time and therefore very dangerous.If for some reason you need to lose excess weight at this time, then it is better to prepare in advance so that the kilograms will return quickly.
It will be difficult to maintain the new mass, and such express methods are fraught with more serious consequences.The optimal time for weight loss is still considered to be 2-3 weeks or months.
Diet to lose weight by 7 kg
Here, only the right food will not be enough, which means that you will have to sit on not the most pleasant, but still healthy.The same option is sometimes suitable for urgent cleansing of body toxins.
Among the popular ones, it should be noted:
- Grapefruit diet.are you hungryWe ate ½ fruit and washed it down with glasses of low-fat kefir.It is difficult to hold back, but the result is noticeable.
- water and bread.Drink 2 to 3 liters of fluid per day.They are served on black or whole grain bread sandwiches with a low-fat spread of tomatoes, carrots, lettuce and sugar-free fruit.
- Green tea.They eat fruits and vegetables - preferably fresh, not processed.Drink up to 5 glasses a day, no more.Taste with lemon, honey, ginger.
Exercises for weight loss
From the lack of carbohydrates, you will always want to sleep, but you will have to exercise, but without much effort and without harming yourself.If you feel like everything is excruciatingly painful or you develop stretch marks, bruises and bruises, stop immediately and start eating normally to restore muscle function.
do:
- Exercise every morning for at least 15 minutes.
- Hold the plank for as long as possible, but ideally 5 sets of 20 seconds.
- They pour the press.The more you do, the better.
- They swing a hoop or, if they've done it before, a hula hoop.You don't have to start with it right away;Bruises may form.
- During the day, they squat, stretch their backs, and bend over.
- Before going to sleep, they walk outside for an hour and walk several kilometers.
Has your body asked for mercy?Stop and reduce the load.
How to lose 7 kg in a week?
Some girls think that losing a kilogram a day is normal.But this is not so.
Only a healthy person can withstand this.Do you have chronic diseases of the heart, kidneys or digestive system?Feel free to increase your time and forget all your needs or goals.None of them are worth your health.
Effective diets
There are several programs to lose seven kilograms in a week.Among them, the confirmed ones include:
- Buckwheat.It is not suitable for everyone, not every girl can withstand several days alone on this cereal, diluted 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 served at once.And all this without salt.
- Grandma.We reduce the daily intake of carbohydrates to one thousand kilocalories.The basis of nutrition 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
You won't lose seven pounds in a week without being active, so either join a gym or work out at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and hula hoop.
- Day 1, 3, 5 - heart stimulation - cardio equipment, dance, fitness.
- Day 2,4,6 - cycling or swimming.Walk a few km.
- Day 7 - fasting.
In addition, you can wear clothes, have cleansing enemas, body wraps, massages, and take soda and salt baths.
Lose weight by 7 kg in 10-14 days
If it is possible to extend the process of losing extra kilograms for ten days or two weeks, then we also reduce the likelihood of unwanted results.
Here you will not have to starve yourself so much, limit yourself in anything or apply particularly strong stress.
Nutrition to lose 7 kg in 2 weeks
Among the most common options:
- vegetables.Here we give preference to low-fat, low-starch products of vegetable origin.You can dilute them with sugar-free fruits, 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 daily nutrition is 1 liter of drink with a fat content of 1.5%.Other dairy products, fish, meat and vegetables are added to it.
- unsalted.We eliminate salt from the entire diet and eat only healthy foods.It's very difficult to hold it like this, so don't try too hard.And it is advisable to drink more without waiting until you feel thirsty.
Exercises to lose 7 kg
You can't do without sports, but it's not worth the hard work and pain and discomfort.You have great time frames, which means you can relax a bit.Exercise can be the same as for weight loss in a week - exercise, walking, dancing, jumping rope, etc.
From additional cleaning options and methods of losing extra pounds, choose any three points from the following:
- Enemas.
- wraps
- Fasting days.
- Salt and soda baths.
- Lubrication in anti-cellulite creams.
- Massages.
- Use of dietary supplements - consult a specialist before starting the course.
Lose 7 kilograms in 3 weeks
This is the optimal time to lose that weight.You don't even need a strict diet here, it's enough to eat right, exercise moderately, and at the same time you won't feel sick and uncomfortable.
Possible diets
- Japanese without salt.It includes eating rice, fish, seafood, vegetables and fruits.Wash it all down with green tea.
- English.Alternation of vegetable and protein days;The daily caloric content in any case does not exceed 1200 kcal.7, 14 and 21 days are fasting days, only drinking is allowed.
- attraction.In weeks 1 and 3, they eat low-calorie food - up to 800 kcal.in the second - increase to 1200.
Exercises for weight loss
Running is not necessary if you are not used to it at first.It is recommended to give the body a light load of water.The most optimal:
- Exercise in the morning.
- Any set of exercises to work out problem areas.
- Mandatory 3-5 km walk in the evenings.
Everything else, including additional cosmetic procedures, is at your discretion and your wallet.Can you visit the salon?Go listen to the experts and sign up for one of the programs.
How to lose 7 kg in a month?
You can lose more during this period, but if there is no such goal, it will be quite easy to deal with unwanted kilograms.
optimal diet
- 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 become 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 caloric content is 1200 kcal.
- alternative.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 to lose 7 kg
But here you can slightly diversify the traditional options, introducing 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 unwanted pounds and feel great at the same time.
Lose 7 kg in 2-3 months
This is the easiest, most harmless option that we have listed.Ideal for those who want to get rid of excess weight for a long time without excessive strain.
Effective diets
- Pulse power supply.Reduces fat intake.It is divided into two types - it helps to stabilize weight and relieve stress by reducing the consumption of carbohydrates.Dishes are made from many ingredients and eaten slowly.
- Doctor's diet.The basis is fractional meals at strictly defined hours.Daily caloric content - 1200 kcal.
- 90 days of separate meals.It includes 22 cycles with a four-day sequence each - protein - starch - carbohydrate - vitamin day.After the 7th cycle - unloading on water alone.
suitable 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 every day.
- Do not use the elevator, go up and down stairs only.
- Stretch every hour, even while sitting at your desk.
- Perform one type of light load - plank, hoop or hula hoop spinning.
But additional weight loss opportunities can easily be expanded:
- Consult a nutritionist and work with a specialist to find the best nutritional options.
- Take multivitamins.
- Alternative courses of auxiliary cosmetic procedures - body wrapping - salt baths - etc.
- Study the author's technique.Many of them have been created for a long time.
Thus, losing 7 kg is not so difficult if you immediately set a deadline and goal for weight loss.It is enough to eat right, reduce daily calorie intake, increase physical activity and you will quickly achieve the desired effect.