What you should do to lose 7 kg in a week: diet and exercise

For a 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 is still our reflection in the mirror and then the numbers on the scale.

A beautiful body is not just about low body fat. First of all, beauty is built by the muscular skeleton, responsible for the state of the body throughout life.

Muscle weighs more than fat. Don't chase numbers on the scale. The first indicator is a photo in the mirror and measurements.

10 tips for those who want to lose weight quickly

ways to lose weight by 7 kilograms per week

An unlimited number of diets can be found from various sources, ranging from banning specific foods to healthy fasting.

There are practically no healthy diets. They are harmful to the body. You don't have to starve to lose 7 kg in a week. Focus all your attention on tasty and healthy foods for the body.

10 simple nutritionist tips:

  1. Focus on your daily calorie deficit. Calorie intake is the foundation of weight loss.
  2. Calculate your daily calorie intake using a common formula. Each organism has its own caloric intake. It depends on the external parameters of a person (height, weight, age) and activity.
  3. Create a daily calorie deficit. You need to calculate 15-20% percent of the norm. This deficiency is considered healthy. It is important to remember that the bigger you are, the faster you will lose weight.
  4. Eat the right diet and count the calories. The latter can be easily done using programs available on the Internet and kitchen scales.
  5. Eat a variety of foods. Calorie deficiency differs from diets in that you can eat different foods and the body loses weight.
  6. Correctly calculates the proportions of the BJU. It is considered that the normal proportion of consumption is 25% fat, 45% protein, 30% carbohydrates, taking into account the activity, the training.
  7. Don't be afraid to organize a day off for yourself. With numerous prohibitions, long-term deficiency, the body can begin to "defend itself", supplying itself with any food, thus reducing the fat burning process. The metabolism will slow down. To avoid this, give the body unhealthy carbohydrates, fats. These techniques are called "cheat food", meaning psychological relief of the body. The fundamental principle is 1 meal, which does not require counting calories. Diet calorie intake may exceed the norm. The next days the body will fill with water. Remember, water is not greasy. After a couple of days, everything will return to its place, the body will become more effective in responding to the deficit. The frequency of intake depends on the percentage of fat: the lower, the more often you can afford it (once a week or once a month).
  8. Get enough sleep. In order not to harm health, sleep should be at least 7 hours.
  9. Exercise regularly. 3-4 workouts per week is enough, where cardiovascular and strength exercises are alternated. More than one hour of physical activity per day is enough to build a beautiful and lively body.
  10. The duration of the deficit must not exceed 3 months. Take a month off. Rest: maintain calorie intake and activity.

Why losing weight quickly is bad for you

Often times, many perceive rapid weight loss as starvation, filling their heads with created ideals and forgetting about their own health. This can result in the need for treatment.

Rapid weight loss is stress on the body. Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.

The smallest thing that can happen in the end is that all the lost pounds will come back faster than you could have lost.

how to lose 7 kilograms in a week

You can even write additional numbers on the scale. With a long fast, the body goes into "storage" mode, which slows down the metabolism. Even an apple eaten can affect weight gain.

In the worst case, you will not be able to control rapid weight loss. The body will not be able to suck up useful substances from the ingested food, it will soon abandon them, which will further lead to anorexia.

For high-quality weight loss, give preference to protein foods, cut down on fast carbs, replace with complex carbs, and don't be afraid of fat.

What you need to eat to lose weight in a week

For high-quality weight loss, prefer protein foods, cut back on fast carbohydrates, replace with complex carbohydrates, and don't be afraid of fat.

Healthy fats include vegetable oils, small amounts of butter, milk, nuts, seeds, avocados, fish oil, hidden fats (any food that is fried, baked, or stewed with butter).

The main thing is to eat healthy fats in a rational way.

The process of gaining weight is directly dependent on fast carbohydrates.

These include all harmful foods as they are absorbed quickly, increase hunger, are responsible for the release of insulin, and increase blood sugar. Mostly sweet. These are sugar, honey, flour products, sweet drinks, fruits, dairy products.

Give preference to complex carbohydrates:

  • vegetables,
  • cereals,
  • legumes,
  • seeds,
  • nuts,
  • cereals, cereal pasta.

Good for healthy weight loss:

  • oats,
  • pumpkin,
  • chicken fillet,
  • eggs,
  • carrots,
  • cucumbers,
  • tomatoes,
  • green,
  • buckwheat porridge,
  • fat-free cottage cheese.

These foods will help you formulate a low calorie diet.

7-day diet: how to make a menu

In order to lose 7 kg of weight in a short time, you need to limit the diet, exclude harmful carbohydrates: sweets, flour, fast food. It is important to know which foods can be eaten at certain times of the day and which cannot.

For example, sweet apples, pumpkins and beets cannot be eaten at night.

Milk contains lactose, which promotes insulin production, it is not desirable to use it at night; edema will appear in the morning.

Consult your physician before initiating dietary changes. Make sure you don't have allergies or reactions to certain foods that cause bloating.

To avoid interruptions, prepare your menu an hour before breakfast. So that you can formulate wishes, adjust the desired foods to the required calorie intake for the entire day.

Many people only need to replace products related to unhealthy fats or high-calorie foods with low-calorie ones with a useful composition. We replace sugar with honey. For many with a sweet tooth, this can prevent a relapse.

Replace instant cereal and oatmeal with coarse oatmeal, cooked for a long time. The caloric content is much lower. White bread should be replaced with whole wheat or crusty bread. Do not buy bread with sweetener, spices, margarine in the composition.

Mayonnaise should be replaced with yogurt, it has an inferior taste, but with additional spices, get used to it quickly. Replace regular pasta with whole grains.

Peta Wilson's "Week" Diet

Peta Wilson's diet is based on fermented dairy drinks (yogurt, kefir, fermented baked milk), vegetables, animal protein. You should eat like this every two months, maintaining constant activity, light sports.

Fermented milk drinks with 1 specific product are consumed for six days in a given amount - 1. 5 liters, on the seventh day - drinking, only non-carbonated water.

Requires strict adherence to the diet plan:

  • first day- 5 boiled potatoes;
  • second- 100 g of chicken meat;
  • third- 100 g of meat;
  • quarter- 100 g of low-calorie fish;
  • fifth- no limited amount of vegetables;
  • sixth- no additional product;
  • seventh- still water.

Additional products are used boiled, except vegetables. Products that are not included in the final diet are prohibited.

You cannot add salt, seasonings, or spices to food. It is advisable to stop the diet gradually. High calorie foods are completely eliminated, even with a regular diet.

How to lose 7 kg in 2 weeks: a low carb diet

The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.

diet to lose weight per week by 7 kilograms

These include simple carbohydrates, which contain mainly sugar: honey, jam. It is preferable to eat carbohydrate foods in the morning: cereals, potatoes, fruits.

Protein foods should be the foundation of the diet to maintain adequate amounts of muscle. The diet is called "drying. "It is used to drain subcutaneous fat, to highlight the relief of the body.

The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.

The low carbohydrate diet is divided into two types:

  1. Classic: protein products of animal origin (eggs, fish, shellfish, meat), unsaturated fats (nuts, linseed oil), vegetables (bell peppers, cucumbers, lettuce) are allowed). As a snack they use protein, protein of animal origin. There must be a protein product in the food. Flaxseed oil is limited to 1 tablespoon. l. At breakfast. Low-fat cottage cheese is welcome for dinner.
  2. Crazy: foods with protein and some vegetable fats are allowed. The diet must be followed periodically.

The process of forming a diet looks like this: the first two weeks, carbohydrates are consumed in the morning. We reduce the amount of carbohydrates every day.

We are transitioning smoothly from the classic low carb diet to the crazy one, which lasts 5 to 7 days. Returning without problems to the classic low carbohydrate diet.

Eating by those rules is undesirable for a long time. The main thing is to do sports intensively, alternating strength and cardio exercises.

Advantages include: acceleration of metabolism, maximum subcutaneous fat burning.

Cons: stress on the body, suitable for completely healthy people.

How to lose 7 kg in 3 weeks: a peasant diet

Often used in early spring.

Peasant diet to lose weight in a week.

The peasant diet stops the development of cellulite through fiber and low-carbohydrate foods

The basic principleis ​​to eliminate hunger, to trick the brain into the "satiety" of a stomach full of water. This is how toxins ingested during winter are flushed from the body.

Start the day with a glass of water on an empty stomach and before going to bed. You need to drink 3 liters of water a day. The diet differs from drinking vegetables and allowed protein products.

Grains are limited to buckwheat or rice, potatoes are forbidden in vegetables. Tea, coffee, homemade juices, other products are prohibited.

Helps stop the development of cellulite by using fiber and low-carbohydrate foods.

Duration of the diet: 3 weeks. It is based on a hypocaloric diet, so the body may be deficient in essential vitamins. Prescription medications should be taken as directed by a doctor.

How to lose 7 kg in 4 weeks: effective gymnastics

Don't forget, proper nutrition - only 80% of ideal body training, the remaining 20% ​​is related to sports.

In addition to the calorie deficit, diets, you must dedicate 5 days a week to training.

It is impossible to achieve a slim figure with just nutrition. In addition to a calorie deficit, diets, you must dedicate 5 days a week to training: three for strength, two for cardio.

The intensive combination of fat burning and muscle mass gain will produce results you will notice in a week.

No diets or pills

The fundamental principle of any weight loss is harmony with the body, which means full awareness of the true desires, the capabilities of the body, the knowledge of its functioning.

The best diet is an intuitive diet that has no taboos or limits. The main thing is to understand what you really want to eat and how much. Food is neither reward nor pleasure. Food is energy, the body's fuel.

The rules are simple: listen to your body. Don't choke on a full stomach. Stop eating when you feel 80% full. After a while, you can feel the pleasure of eating.

The same goes for water. With a strong deficit of water, the body stores it. This causes swelling. Water cleanses the stomach, helps the intestines work better, removes toxins from the body.

Weekly exercise program

The main principle of physical activity is to divide your workouts into muscle groups: legs and glutes, shoulders and calves, back and triceps, chest and biceps. You can practice anywhere: at home or in the gym.

Running to lose weight

physical activity to lose weight per week by 7 kg

Cardiovascular exercises are considered the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation, trains each group of muscles.

It also oxygenates the body. Running is the heart of cardio. Also, running builds correct posture and develops lung function. But remember that muscle weighs more than fat.

Therefore, long-distance running, which is based on time, not speed, will increase the anterior muscle of the upper legs and calf. To avoid massive legs and possible weight gain, take a closer look at interval running.

The main goal of running is acceleration and endurance. The race is divided into stages: a smooth run for five to ten minutes, then an acceleration for a while. Calm the pace again, then acceleration. Don't stop running immediately and don't forget to warm up.

First, start accelerating for half a minute, then a slow pace should last for 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 time intervals each week to avoid overwhelming your body. Remember to maintain your breathing rate.

We all have our own rhythm, but there are two common types:

  1. Breathe in deeply through your nose and exhale through your mouth, which will stretch for 3-4 strides.
  2. Two short breaths through the nose, two short breaths through the mouth, the duration of which will be one continuous step.

Remember to rest. To avoid serious consequences, do not forget to give the body a break. To lose weight faster, one day of rest a week is enough.

Slimming rope

One of the most effective cardiovascular exercises is jumping rope. Almost all muscle groups are involved in this exercise.

7kg slimming rope per week

In addition, the rope contributes to the formation of a correct posture and to the strengthening of the back muscles. An hour of jumping rope burns 500 calories.

Shoes play an important role. It must be comfortable to later avoid injuries, cramps and pain in the area of ​​the passage.

To make things easier for you, divide the exercise into series and number of jumps. To start with, 100 jumps of 10 approaches are sufficient. Increase to 300 jumps per week.

The effectiveness of this exercise will be noticeable in a week. Jumping rope, like other cardio exercises, is a great warm-up before strength training or stretching.

Slimming ring

The hoop is a cardiovascular exercise. Repetitive peak loading will strengthen your back muscles.

But the result will be if the abdominal muscles are in tension all the time and the duration of the exercise increases gradually.

Start at a time when you feel tired and in mild pain. Don't hurt your body. Do not increase the load too quickly. 10-15 minutes a week is enough.

Remember to keep an empty stomach before physical activity. You should start exercising 2-3 hours after eating. Remember to breathe. Irregular breathing during exercise will have negative consequences.

Conclusion

With the help of diets, you need to adjust your body, but not make fun of it.

Make sure these are not personal complexes, but weight loss is really necessary to shed excess weight from the body. Only with health benefits can ideal shapes be achieved.