For healthy weight loss, it is important to know the nuances of the diet to lose 7 kg in a week and not harm your health.The priority remains our reflection in the mirror, and then the numbers on the scale.
A beautiful body is not just a low body fat percentage.First of all, beauty is built by the muscular skeleton, which is responsible for the condition of the body throughout life.
Muscle weighs more than fat.Don't chase the numbers on the scale.The first indicator is a mirror photo and measurements.
10 tips for those who want to lose weight very quickly
In various sources you can find an unlimited number of diets, ranging from banning specific foods to healthy fasting.
There are practically no healthy diets.They cause harm to the body.To lose 7 kg in a week you don't need to starve.Focus all your attention on foods that are tasty and healthy for the body.
10 simple tips from a nutritionist:
- Focus all your attention on the deficit of calories consumed each day.Calorie intake is the basis of weight loss.
- Using a common formula, calculate your daily calorie intake.Each organism has its own caloric intake.It depends on the external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit.It is necessary to calculate 15-20% of the norm.Such a deficiency is considered healthy.It is important to remember that the larger it is, the faster you will lose weight.
- Plan your diet properly and count calories.The latter is easy to do using programs available on the Internet and kitchen scales.
- Eat a variety of foods.A calorie deficit differs from dieting in that you can eat different foods and still lose weight.
- Correctly calculate the proportions of BZHU.Normal consumption proportions are considered 25% fat, 45% protein, 30% carbohydrate, taking into account activity and training.
- Don't be afraid to take a day off for yourself.With numerous bans and a long-term deficit, the body can begin to "react" by stocking up on any product, thereby reducing the fat burning process.Your metabolism will start to slow down.To avoid this, feed your body harmful carbohydrates and fats.Such techniques are called "cheat meals" - psychological relief of the body.The main principle is 1 meal, which does not require counting calories.The calorie intake of the diet may exceed the norm.Over the next few days your body will fill with water.Remember, water is not greasy.In a couple of days everything will return to its place, the body will begin to respond more effectively to the deficiency.The frequency of doses depends on the percentage of fat: the lower, the more often you can afford it (once a week or once a month).
- Get enough sleep.In order not to harm your health, sleep should be at least 7 hours.
- Exercise regularly.3-4 workouts per week are sufficient, alternating cardio exercises and strength exercises.More than an hour of physical activity a day is enough to form a beautiful and toned body.
- The duration of the shortage must not exceed 3 months.Take a break for a month.Break: Maintain calorie intake and activity.
Why losing weight quickly is harmful
Many people often perceive rapid weight loss as hunger, filling their heads with created ideals and forgetting about their health.This may result in the need for treatment.
Losing weight quickly is stressful on the body.Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The least that can happen in the end is that all the lost kilograms will return faster than you could lose.
You can also enter extra numbers on the scale.During long periods of fasting, the body goes into “storage” mode, slowing down the metabolism.Even eating an apple can affect weight gain.
In the worst case, you will not be able to control your rapid weight loss.The body will not be able to absorb nutrients from the food it eats and will soon reject it, which will subsequently lead to anorexia.
For quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
What to eat to lose weight in a week
For quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
Healthy fats include: vegetable oils, butter in small amounts, milk, nuts, seeds, avocado, fish oil, hidden fats (any food fried, baked or stewed with oil).
The main thing is to consume healthy fats rationally.
The process of gaining excess weight directly depends on fast carbohydrates.
These include all harmful foods, as they are quickly absorbed, increase the feeling of hunger and are responsible for the release of insulin and increased blood sugar.They mostly have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, wheat pasta.
Useful for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- egg,
- carrots,
- cucumbers,
- tomatoes,
- green,
- buckwheat polenta,
- low-fat cottage cheese.
These foods will help constitute a low-calorie diet.
Diet for 7 days: how to create a menu
To lose 7 kg in a short time you need to limit your diet and exclude harmful carbohydrates: sweets, flour, fast food.It is important to know which foods can be consumed at certain times of the day and which cannot.
For example, sweet apples, pumpkin and beets should not be eaten in the evening.
Milk contains lactose, which promotes the production of insulin;it is undesirable to consume it in the evening: swelling will appear in the morning.
Consult your doctor before making any changes to your diet.Make sure you don't have allergies or reactions to certain foods that cause bloating.
To avoid failures, make your menu an hour before breakfast.This way you can formulate your desires and adapt the desired foods to the required calorie intake for the whole day.
For many, it is sufficient to replace foods classified as harmful fats or high-calorie with low-calorie foods with healthy ingredients.Replace sugar with honey.For many people with a sweet tooth, this can prevent a relapse.
Replace granola and instant oatmeal with coarsely ground, long-cooked oatmeal.The calorie content is much lower.White bread should be replaced with wholemeal bread or crusty bread.Don't buy bread that contains sweeteners, spices or margarine.
Mayonnaise should be replaced with yogurt, the taste is inferior, but with additional spices you will quickly get used to it.Replace regular pasta with wholemeal pasta.
Diet for a week by Peta Wilson “Week”
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal proteins.You should eat like this once every two months, maintaining constant activity and light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a certain amount - 1.5 liters, on the seventh day - drinking only plain water.
The diet requires strict adherence to the diet program:
- first day– 5 boiled potatoes;
- second– 100 g of chicken meat;
- third– 100 g of meat;
- fourth– 100 g of low-calorie fish;
- fifth– unlimited quantity of vegetables;
- sixth– without additional product;
- seventh– natural water.
Other products are eaten boiled, except vegetables.Products not included in the prepared diet are prohibited.
You cannot add salt, seasonings or spices to your food.It is recommended to abandon the diet gradually.High-calorie foods are completely excluded, even in a normal diet.
How to lose 7 kg in 2 weeks: low carb diet
The main principle of the diet is to reduce the consumption of carbohydrate-rich foods.
These include simple carbohydrates, containing mainly sugar: honey, jam.It is preferable to take foods rich in carbohydrates in the first half of the day: cereals, potatoes, fruit.
Protein products should become the basis of the diet to maintain the required amount of muscles.The diet is called “drying”.Used to dry subcutaneous fat and highlight the contour of the body.
The main principle of the diet is to reduce the consumption of carbohydrate-rich foods.
The low-carb diet is divided into two types:
- Classic– protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (walnuts, linseed oil), vegetables (peppers, cucumbers, lettuce) are allowed.Proteins, animal proteins, are consumed as a snack.There must be a protein product in your meal.Flaxseed oil is limited to 1 tablespoon.the.for breakfast.Low-fat cottage cheese is welcome for dinner.
- Crazy– Protein products and some vegetable fats are allowed.The diet must be followed in periods.
The process of forming a diet looks like this: for the first two weeks, carbohydrates are consumed in the first half of the day.Every day we reduce the amount of carbohydrates.
We transition seamlessly from a classic low-carb diet to a crazy diet, which lasts 5-7 days.We are gradually returning to the classic low-carb diet.
It is not recommended to eat according to such rules for a long time.The main thing is to exercise intensely, alternating strength exercises and cardio exercises.
The benefits include: acceleration of metabolism, maximum burning of subcutaneous fat.
Cons: stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: peasant diet
Often used in early spring.
The peasant diet helps stop the development of cellulite thanks to the consumption of fiber and low-carbohydrate foods
Fundamental principle– appease hunger, trick the brain with the “fullness” of a stomach full of water.This way the toxins consumed during the winter are removed from the body.
You should start your day with a glass of water on an empty stomach and before going to bed.It is necessary to drink 3 liters of water per day.The diet differs from the drinking diet in that it contains vegetables and protein products.
Cereals are limited to buckwheat or rice;vegetables are prohibited from potatoes.Tea, coffee, homemade juices are allowed, other products are prohibited.
Help stop the development of cellulite through the consumption of fiber and low-carb foods.
The duration of the diet is 3 weeks.It is based on a low-calorie diet, so the body may suffer from a deficiency of essential vitamins.You should take your prescribed medications as prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Don't forget, proper nutrition represents only 80% of the formation of an ideal body, the remaining 20% concerns sport.
In addition to calorie deficits and diets, it is worth dedicating 5 days a week to training.
It is impossible to achieve a slim figure through nutrition alone.In addition to calorie deficits and diets, it is worth dedicating 5 days a week to training: three strength training, two cardio.
The intensive combination of fat burning and muscle gain will lead to results you will notice within a week.
No diet or pills
The fundamental principle of any weight loss is harmony with the body, which means full awareness of the true desires, capabilities of the body, knowledge of its functioning.
The best diet is the intuitive one, which has no restrictions or boundaries.The main thing is to understand what you really want to eat and in what quantity.Food is not a reward or a pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Don't eat on a full stomach.Stop eating when you feel 80% full.After a while, you can feel the pleasure of eating the food.
The same goes for water.When there is a severe shortage of water, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines function better and eliminates toxins from the body.
Weekly exercise program
The fundamental principle of physical activity is to divide training into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps.You can exercise anywhere: at home or in the gym.
Running to lose weight
Cardio exercise is considered the most effective way to burn fat.The load on the heart stimulates better blood circulation and trains each muscle group.
It also saturates the body with oxygen.Running is the foundation of cardio.In addition, running forms correct posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long-distance running, which is based on time rather than speed, will increase the anterior muscles of the upper legs and calves.To avoid bulky legs and possible weight gain, consider interval running.
The main goal of running is acceleration and endurance.The run is divided into phases: an easy jog for five to ten minutes, then an acceleration for a while.Again a calm pace, then an acceleration.Don't stop running intervals immediately and don't forget to warm up.
To begin with, start accelerating from half a minute, then a calm pace should last a minute and a half.The intervals are always the same.Repeat the acceleration five to eight times.
Stops should not exceed 3-4 times.Increase your interval time each week to avoid overtaxing your body.Remember to follow the rhythm of your breathing.
Everyone has their own rhythm, but there are two common types:
- Take a deep breath through your nose and exhale through your mouth, which will stretch for 3-4 running steps.
- Two short inhalations through the nose, two short exhalations through the mouth, the duration of which will be a running pace.
Remember to rest.To avoid serious consequences, don't forget to give your body a break.For rapid weight loss, one day of rest per week is enough.
Skipping rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
In addition, the skipping rope helps to form a correct posture and strengthen the back muscles.An hour of jumping rope burns 500 calories.
Shoes play an important role.It should be comfortable to avoid injuries, cramps and pain in the area of the next step.
To simplify your task, divide the exercise into approaches and number of jumps.To begin with, 100 jumps from 10 approaches will be enough.Increase to 300 jumps in a week.
The effectiveness of this exercise will be noticeable within a week.Jumping rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Circle to lose weight
The hoop is a cardio exercise.Repeated activities using spikes will strengthen your back muscles.
But the result will be if the abdominal muscles will always be tense, and the duration of the exercise will gradually increase.
Start at a time when you feel tired and slightly sore.Don't let your body get hurt.Don't increase the load too suddenly.10-15 minutes a week is enough.
Don't forget that the stomach should be empty before physical activity.You should start exercising 2-3 hours after eating.Remember to breathe.Irregular breathing during exercise will lead to negative consequences.
Conclusion
With the help of diets, you need to correct your body, but not mock it.
Make sure that these are not personal complexes and that losing weight is really necessary to rid the body of excess weight.Only with health benefits can you achieve the ideal shape.