Many girls strive to have a great figure and want to look attractive and achieve the desired shape.Especially if they are not that difficult to achieve and you only need to lose a few kilograms to achieve the required shape.This time we tell you how to lose 7 kg with the help of diets and exercises.And at the same time, do not exhaust yourself with dangerous and meaningless hunger strikes or excessive stress.In fact, it's not that difficult, you just need to reconsider your diet a little and pay more attention to physical activity.But the difficulty and sometimes the extreme nature of the procedures depends on the period during which it is necessary to get rid of excess weight.
General principles
In addition to programs designed for different time periods, there are several common nuances that are relevant for any time period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before starting to act, 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 follow it, which usually means getting up at the same time and eating according to a schedule.
- Eliminate sodas, chips, fast food and other unhealthy foods from your diet.
- Limit your consumption of sweet and salty foods: cakes, pies, sweets, overly salty dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It can hurt you.You can do things easier with treats.If you really want it, eat a small piece to discourage the craving.
- Immediately assume that you cannot do without physical exercise, even if you have a lot of time.When you lose weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of liquid per day, including water that accompanies food in the form of juice, broth, etc., alters the functioning of some organs.And this is quite capable of leading to many serious consequences.Therefore, not all aqueous diets are designed for a long period.
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 weight during this time, it is better to prepare in advance for the fact that the kilograms will quickly return.
It will be difficult to retain the new mass and these quick methods are fraught with more serious consequences.The optimal period for losing weight is still considered 2-3 weeks or a month.
Diets to lose 7 kg.
Proper nutrition alone will not be enough here, which means that you will have to sit on something that is not the most pleasant, but at least healthy.The same option is sometimes suitable for urgently cleansing the body of toxins.
Among the popular ones it is worth highlighting:
- Grapefruit diet.Are you hungry?We ate half the fruit and washed it down with glasses of skim kefir.It is difficult to endure, but the result is noticeable.
- Water and bread.Drink 2 to 3 liters of fluid daily.They eat sandwiches made with black or whole wheat bread, with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruits.
- Green tea.They eat fruits and vegetables, preferably fresh, not processed.Drink up to 5 cups of drink a day, no more.Season with lemon, honey, ginger.
Exercises to lose weight.
Due to lack of carbohydrates you will always want to sleep, but you will have to do physical activity, although without much diligence and without causing harm to yourself.If you feel like everything hurts unbearably or stretch marks, bruises, and bruises appear, stop immediately and start eating normally to regain muscle function.
Do:
- Exercise every morning for at least 15 minutes.
- Stand on the plank for as long as you can, but 5 sets of 20 seconds is optimal.
- They inflate the press.The more you do, the better.
- They spin a hoop or, if they have done it before, a hula-hoop.You shouldn't start this right away;bruises may form.
- During the day they bend over, stretch their backs and lean over.
- Before going to bed, they go for an hour's walk 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 kilo a day is normal.But that's 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 about 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, those tested include:
- Buckwheat.It is not suitable for everyone, not all girls can endure several days on this cereal alone, 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 kilocalories.The basis of nutrition is vegetables, fruits and proteins (dairy, lean meats 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.
Sports activities and exercises.
Without activity, you won't be able to lose seven kilograms in a week, so join a gym or exercise at home.
Possible options:
- Every day: Exercise for at least fifteen minutes, walk three miles, run, and hula hoop.
- Days 1, 3, 5 - cardiac stimulation - cardiovascular equipment, dance, fitness.
- Days 2,4,6: cycling or swimming.Drive a few kilometers.
- Day 7 - fasting.
Additionally, you can use girdles, do cleansing enemas, body wraps, massages, and take soda and salt baths.
Lose weight 7 kg in 10-14 days
If it is possible to extend the process of losing extra kilos for ten days or two weeks, we also reduce the probability of undesirable consequences.
Here you will not have to be so hungry, nor limit yourself in anything, nor resort to especially intense stress.
Nutrition to lose 7 kg in 2 weeks.
Among the most common options:
- Vegetable.Here we give preference to products of plant origin that are low in fat and starch-free.You can dilute them with unsweetened fruits, kefir and cottage cheese.
- Brazilian.The diet is almost the same as the previous one, 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 complemented with other dairy products, fish, meat and vegetables.
- Without salt.We exclude salt from the entire diet and eat only healthy foods.It's very difficult to hold on like this, so don't try too hard.And it is advisable to drink more, without waiting to be thirsty.
Exercises to lose 7 kg.
You can't do without sports, but it's not worth working hard and enduring aches and pains.You have great hours, which means you can relax a little.The workouts can be the same as those for losing weight in a week: exercising, walking, dancing, jumping rope, etc.
Among additional cleansing options and methods of getting rid of unnecessary pounds, choose three points from the following:
- Enemas.
- Wraps.
- Fasting days.
- Salt baths and soda.
- Rub 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 this weight.Here you don't even need a strict diet, it is enough to eat well, exercise in moderation and at the same time you will not feel bad or uncomfortable.
Possible diets
- Japanese without salt.It involves eating rice, fish, seafood, vegetables and fruits.Wash everything with green tea.
- English.Vegetable and protein days alternate;The daily calorie content in any case does not exceed 1200 kcal.Days 7, 14 and 21 are fasting days, only drinking is allowed.
- Roller coaster.At weeks 1 and 3, they eat low-calorie foods, up to 800 kcal.In the second, increase to 1200.
Exercises to lose weight.
There is no need to run 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.
- Mandatory walks of 3 to 5 km in the afternoons.
Everything else, including additional cosmetic procedures, is at your discretion and your pocketbook.Can you afford to visit a salon?Go, listen to the specialists 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, it will be quite easy to deal with unwanted kilograms.
Optimal diets
- Vegetarian.It is better to eat not only fruits and vegetables, but also supplement them with dairy products.This way you will not lose valuable proteins for the body and the menu will be richer and more varied.
- Protein.One of the most common.Next, they eat lean meats, fish, cottage cheese, kefir, vegetables and fruits.The total daily calorie content is 1200 kcal.
- Alternation.Similar to the previous option, but initially you alternate days with milk and vegetables, then carbohydrates are introduced little by little.And all this with intense training.
Exercises to lose 7 kg.
But here you can diversify the traditional options a little, introduce more complex practices and loads.
In addition to morning exercises and walks, pay attention to:
- Abdominal retraction using a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercises, famous in Japan.
This way you can easily lose those unwanted kilos and feel great at the same time.
Lose 7 kg in 2-3 months
This is the simplest and most harmless option we have listed.It is perfect for those who want to get rid of excess weight for a long time without trying too hard.
Effective diets
- Pulse power supply.Reduce fat intake.It is divided into two types: support for weight stabilization and unloading with a decrease in carbohydrate consumption.The dishes are prepared with numerous ingredients and eaten slowly.
- Doctor's diet.The basis is fractional meals at strictly designated times.Daily calorie content: 1200 kcal.
- 90 days of separate meals.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin day.After the seventh cycle: flush with water only.
Proper exercises
To lose 7 kg in 2-3 months, simply increase your daily load.If you wish, you can play sports.
Optimum:
- 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 of the types of light loads: a plank, a spinning hoop or a hula-hoop.
But additional opportunities for losing weight can be easily expanded:
- Go to a nutritionist and work with a specialist to find the best nutrition option.
- Take multivitamins.
- Alternative courses of auxiliary cosmetic procedures: body wraps, salt baths, etc.
- Study the author's techniques.Many of them are designed to last a long time.
Therefore, losing 7 kg is not so difficult if you immediately set a deadline and goal for losing weight.All you have to do is eat well, reduce your daily calorie intake, increase your physical activity and you will quickly achieve the desired effect.