Many girls strive for a great 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 necessary shape.This time we will tell you how to lose 7 kg with the help of diet and exercise.And at the same time, don't throw yourself away with meaningless, dangerous or excessive stress hunger strikes.In fact, it is not so difficult, you just need to reconsider your diet a little and pay more attention to physical activity.But the difficulty, and sometimes the extremity of the procedure, depends on the period during which you need to get rid of excess weight.
General Principles
In addition to programs designed for different periods of time, there are some general nuances that are relevant for each time:
- 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 advisable to visit a doctor - a therapist for general recommendations, and a nutritionist for individual prescriptions.
- Enter a strict daily routine and try to stick to it, which most often means waking up at the same time and eating on schedule.
- Eliminate soda, chips, fast food and unhealthy foods from your diet.
- Limit the use of sweet and salty foods - pastries, cakes, sweets, over -original dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It may harm you.You can do simpler things with items.If you really want it, then eat a small piece to curb the craving.
- Immediately consider that you can not 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 water that comes with food in the form of juice, soup, etc., leads to dysfunction of some organs.And this is quite capable of leading to many serious consequences.Therefore, all water diets are not designed for long periods of time.
Lose 7 kg in 5 days
This is a very short period of 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 for the fact that the kilograms will return quickly.
It will be difficult to maintain the new mass, and such an express method is fraught with more serious consequences.The optimal time frame for weight loss is still considered 2-3 weeks or a month.
Diet for weight loss of 7 kg
Proper nutrition alone will not be enough here, which means you have to sit on something that is not the most pleasant, but at least healthy.The same option is sometimes suitable to immediately cleanse the body of toxins.
Among the popular ones, it is worth highlighting:
- Grapefruit diet.are you hungryWe eat ½ fruit and wash it down with a glass of low-fat kefir.It's hard to survive, but the results are visible.
- Water and bread.Drink 2 to 3 liters of fluid per day.They snack on sandwiches made of black or whole grain bread, with low-fat layers of tomatoes, carrots, lettuce, and unsweetened fruit.
- Green Tea.They eat fruits and vegetables - preferably fresh, not processed.Drink up to 5 cups of the drink per day, no more.Taste with lemon, honey, ginger.
Exercise for weight loss
From the lack of carbohydrates, you will always want to sleep, but you need to do physical activity, even without much diligence and without causing injury to yourself.If you feel that everything hurts 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 optimally 5 sets of 20 seconds.
- They pumped the press.The more you do, the better.
- They spin hoops or, if they've done this before, hula hoops.You can't start it right away;bruises can form.
- During the day they crouch, stretch their backs, and bend over.
- Before going to bed, they walk outside for an hour and walk several kilometers.
Is your body begging for mercy?Stop and lighten your load.
How to lose 7 kg in a week?
Some girls think that losing a kilogram a day is normal.But that is not true.
Only healthy people 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 them are worth your health.
An effective diet
There are several programs to lose seven kilograms in a week.Among them, the proven ones include:
- Buckwheat.Not suitable for everyone, not every girl can withstand a few days on this cereal alone, dilute it with kefir, green tea and boiled chicken breast.In this case, buckwheat should only be steamed, but not boiled, divided into small portions and eaten at the same time.And all this without salt.
- Babushkina.We reduce daily carbohydrate intake to one thousand kilocalories.The basis of nutrition is vegetables, fruits and protein (dairy products, lean meat and fish.
- 5 spoons.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.
Sports activities and training
Without activity, you will not be able to lose seven kilograms in a week, so either sign up for a gym or work at home.
Possible options:
- Every day - exercise at least fifteen minutes, walk - five kilometers, run and hula.
- Day 1, 3, 5 - Cardiac Stimulation - Cardio Equipment, Dancing, Fitness.
- Days 2,4,6 - Cycling or swimming.Drive a few km.
- Day 7 - Fasting.
In addition, you can wear shapewear, do 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 stretch the process of losing extra pounds for ten days or two weeks, then we also reduce the possibility of unwanted consequences.
Here you don't have to starve yourself so hard, limit yourself in anything, or use very strong pressure.
Diet for weight loss of 7 kg in 2 weeks
Among the most common options:
- Vegetables.Here we give priority to products derived from plants that are low in fat and free.You can dilute it with unsweetened fruits, kefir and cottage cheese.
- Brazil.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%.It is supplemented with other dairy products, fish, meat, and vegetables.
- Salt free.We exclude salt from the entire diet, while eating only healthy foods.It's really hard to survive like this, so don't try too hard.And it is recommended to drink more, without waiting until you feel thirsty.
Exercise to lose weight by 7 kg
You can not do without playing sports, but it is not worth working hard and staying sick and uncomfortable.You have a very good time frame, which means you can relax a bit.Exercise can be the same as losing weight in a week - exercise, walking, dancing, jumping rope, etc.
From additional cleaning options and methods to shed unnecessary kg, choose any three points from the following:
- Enema.
- Wrap it up.
- Fasting day.
- Bath salts and soda.
- Apply anti-cellulite cream.
- Massage.
- Use of food supplements - consult with a specialist before starting the course.
Lost 7 kilograms in 3 weeks
This is the optimal time to lose this weight.Here you don't need a strict diet, it's enough to eat right, exercise moderately, and at the same time you won't feel bad or uncomfortable.
Possible diet
- Japanese salt free.Involves eating rice, fish, seafood, vegetables, and fruits.Wash it all down with green tea.
- English language.Alternative vegetable and protein days;The daily calorie content in any of them does not exceed 1200 kcal.7, 14 and 21 days are fasting days, only drinking is allowed.
- Roller coaster.At 1 and 3 weeks, they eat low-calorie food - up to 800 kcal.On the second - increased to 1200.
Exercise for weight loss
Walking is not necessary unless you are first used to it.It is recommended to give plenty of light water.The most optimal:
- Exercise in the morning.
- Any set of exercises to solve problem problems.
- Mandatory 3-5 km walk at night.
Everything, 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?
During this period, you can lose more, but if there is no such goal, dealing with unwanted kilograms will be quite easy.
Optimal diet
- Vegetarian.It is better to eat not only vegetables and fruits, but also supplement them with dairy products.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.Following that, they eat lean meat, fish, cottage cheese, kefir, vegetables and fruits.Daily calorie content is 1200 kcal.
- Substitution.Same as the previous option, but at first alternate days with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercise to lose weight by 7 kg
But here you can diversify the traditional options a little, introducing more complex practices and loads.
In addition to morning exercises and walking, pay attention to:
- Abdominal retraction using a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel training, 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 and least dangerous option we have listed.It is suitable for those who want to get rid of excess weight for a long time without overdoing it.
An effective diet
- Pulse Power Supply.Reduce fat intake.It is divided into two types - supporting weight stabilization and unloading with a decrease in carbohydrate consumption.Dishes are prepared from various ingredients and eaten slowly.
- Diet doctor.The basis is fractional food at a set time.Daily calorie content - 1200 kcal.
- 90 days separate food.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin day.After the 7th cycle - unload on water only.
Appropriate training
To lose 7 kg in 2-3 months, increase your daily load.If you want, you can play sports.
Optimum:
- Walk two stops every day.
- Do not use the elevator, go up and down the stairs only.
- Stretch every hour, even while sitting at your desk.
- Do one type of light load - plank, spinning hoop or hula hoop.
But additional opportunities for weight loss can be easily expanded:
- Go to a nutritionist and work with an expert to find the best nutritional options.
- Take a multivitamin.
- Alternative course of additional cosmetic procedures - body wrap - salt bath - and so on.
- Learn authoring techniques.Many of them are designed to last a long time.
Therefore, losing 7 kg is not so 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 effect.