Many girls strive to have an ideal body and want to look attractive and have the figure they desire.Especially if they are not too difficult to achieve and you only need to lose a few kilos to get the shape you want.This time we will tell you how to lose 7 kg with diet and exercise.At the same time, don't exhaust yourself with meaningless, dangerous hunger strikes or excessive stress.Actually, it's not too difficult, you just need to review your diet a bit and pay more attention to physical activity.But the difficulty and sometimes extremeness of this procedure depends on how long it takes you to lose weight.
General principles
In addition to programs designed for different time periods, there are some general nuances that are suitable for any time period:
- It is important to take into account the characteristics of your body and understand diseases, especially chronic diseases.
- Before starting to act, you should visit a doctor - a therapist to receive general recommendations and a nutritionist for each prescription.
- Make a strict daily routine and try to stick to it, which usually means waking up at the same time and eating on a schedule.
- Eliminate soda, chips, fast food and other unhealthy foods from your diet.
- Limit the consumption of sweet and salty foods - cakes, pastries, sweets, too salty dishes.Reduce your daily sugar and salt intake but don't eliminate them completely.It may harm you.You can make things easier with gifts.If you really want it, eat a small piece to suppress the desire.
- Take it for granted right away that you can't help but exercise, even if you have a lot of time.By losing weight without exercise, you will 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., will lead to dysfunction of some organs.And this is completely capable of leading to many serious consequences.Therefore, all water diets are not designed for long periods of time.
Lose 7kg in 5 days
This is an extremely short period of time and therefore very dangerous.If for some reason you need to lose excess weight during this period, it is better to prepare in advance because the kilograms will return quickly.
It will be difficult to retain new volumes, and such quick methods will have more serious consequences.The optimal time frame for weight loss is still considered 2-3 weeks or a month.
7kg weight loss menu
Here only proper nutrition is not enough, which means that you will have to sit on something not the most pleasant, but at least healthy.The same option is sometimes suitable to quickly cleanse the body of toxins.
Among the popular ones it is worth highlighting:
- Grapefruit diet.Are you hungry?We eat ½ fruit and wash it down with a glass of low-fat kefir.It's hard to keep, but the results are noticeable.
- Water and bread.Drink 2 to 3 liters of fluids per day.They snack on sandwiches made from rye or whole-grain bread, with a layer of low-fat tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.They eat fruits and vegetables - preferably fresh, unprocessed.Drink up to 5 drinks per day, no more.Flavor it with lemon, honey, ginger.
Weight loss exercises
Due to the lack of carbohydrates, you will always want to sleep, but you will have to be physically active, although without much diligence and without injuring yourself.If you feel unbearable pain or stretch marks, dark spots, or 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 position for as long as possible, but the optimal number is 5 sets of 20 seconds each.
- They pumped up the press.The more you do, the better.
- They spin a hula hoop or, if they have done this before, a hula hoop.You shouldn't start with it right away;Bruises may form.
- During the day they squat, stretch their back and bend over.
- Before going to bed, they walked outside for an hour and walked a few kilometers.
Does your body beg for mercy?Stop and lighten your load.
How to lose 7 kg in a week?
Some girls believe that losing a kilogram 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 diet
There are several programs to lose seven kilograms in a week.Among them, proven ones include:
- Buckwheat.Not suitable for everyone, not every girl can withstand several days only on this cereal, diluted with kefir, green tea and boiled chicken breast.In this case, buckwheat only needs to be steamed, not boiled, divided into small portions and eaten at the same time.And all this without salt.
- Babushkina.We reduce our daily carbohydrate intake to one thousand kilocalories.The basis of nutrition is vegetables, fruits and proteins (dairy products, lean meat and fish).
- 5 tbsp.You can eat almost anything, but your portion should not exceed one hundred and fifty grams.Just ban alcohol and reduce salt and sugar.
Sports activities and training
Without activity, you won't be able to lose seven kilos in a week, so sign up for a gym or exercise at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and hula hoop.
- Days 1, 3, 5 - cardiac stimulation - cardiovascular equipment, dancing, fitness.
- Days 2,4,6 - cycling or swimming.Drive a few kilometers.
- Day 7 - fasting.
Additionally, you can wear shapewear, cleanse your body, wrap your body, get a massage, and take fresh and salt water baths.
Lose 7 kg in 10-14 days
If we can prolong the weight loss process for another ten days or two weeks, we also reduce the possibility of unwanted consequences.
Here you will not have to starve excessively, limit yourself in anything or be subjected to particularly intense stress.
Nutrition lost 7 kg in 2 weeks
Among the most popular options:
- Vegetables.Here we prioritize low-fat, starch-free products of plant origin.You can dilute them with unsweetened fruit, yogurt and cheese.
- Brazilian.The diet is almost the same as above, the total calorie content does not exceed 1200 kcal.Sports activities are necessary.
- 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.
- No 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 you should drink more without waiting until you feel thirsty.
Exercise to lose weight 7 kg
You can't do without playing sports, but it's not worth working hard and enduring pain and discomfort.You have a great time frame, which means you can relax a bit.Exercises can be like losing weight in a week - working out, walking, dancing, jumping rope, etc.
From additional cleaning options and methods to reduce unnecessary kilos, choose any three of the following:
- Cathartic.
- End.
- Fasting days.
- Salt and soda bath.
- Rub in anti-cellulite cream.
- Massage.
- Use of dietary supplements - consult a specialist before starting the course.
Lose 7kg in 3 weeks
This is the optimal time to lose this weight.Here you don't even need a strict diet, just eat right, exercise moderately, and at the same time you will not feel discomfort or discomfort.
Possible diet
- No Japanese salt.Involves eating rice, fish, seafood, vegetables and fruits.Wash everything down with green tea.
- English.Alternate vegetable and protein days;Daily calorie content in no case exceeds 1200 kcal.Days 7, 14 and 21 are fasting days, only alcohol is allowed.
- Roller coaster.At 1 and 3 weeks, babies eat low-calorie foods - up to 800 kcal.In the second - increase to 1200.
Weight loss exercises
Jogging is not necessary unless you get used to it initially.You should provide your body with light amounts of water.Most optimal:
- Exercise in the morning.
- Any set of exercises to solve problems.
- It is mandatory to walk 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is up to your discretion and budget.Can you afford to visit a beauty 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 without that goal, dealing with unwanted kilos will be quite simple.
Optimal diet
- Vegetarian.It is better not only to eat vegetables and fruits, but also supplement them with dairy products.This way you will not lose valuable protein for your body, and the menu will be richer and more diverse.
- Protein.One of the most popular.Accordingly, they eat lean meat, fish, cheese, kefir, vegetables and fruits.Total daily calorie intake is 1200 kcal.
- Alternate.Similar to the previous option, but initially alternate days with milk and vegetables, then gradually add carbohydrates.And all this with intense training.
Exercise to lose weight 7 kg
But here you can diversify the traditional options a little, introducing more complex methods and loads.
In addition to morning exercise and walking, pay attention to:
- Abdominal retraction using special techniques.
- Some basic yoga exercises.
- Breathing exercises.
- The towel wrapping exercise is famous in Japan.
This way, you can easily lose those unwanted pounds and feel great at the same time.
Lose 7 kg in 2-3 months
This is the easiest, most harmless option we've listed.It is perfect for those who want to lose weight over a long period of time without too much exertion.
Effective diet
- Pulse power supply.Reduce fat intake.It is divided into two categories - stabilization support and weight loss by reducing carbohydrate consumption.Dishes are made from many ingredients and eaten slowly.
- Doctor's diet.The basis is divided meals at strictly designated hours.Daily calorie content - 1200 kcal.
- 90 days of separate meals.It consists of 22 cycles, each cycle of four days, in the sequence - day protein - starch - carbohydrate - vitamin.After the 7th cycle - unloading with water only.
Appropriate exercises
To lose 7 kg in 2-3 months, you just need to increase your daily load.If you want, you can play sports.
optimal:
- Walk two stops per day.
- Do not use the elevator, only go up and down the stairs.
- Stretch every hour, even while sitting at your desk.
- Do one of the light loading styles - plank, twirl or hula hoop.
But additional weight loss opportunities can easily be expanded:
- See a nutritionist and work with them to find the best nutritional options.
- Take multivitamins.
- Alternative courses of auxiliary cosmetic procedures - body wraps - salt baths - etc.
- Author's technical research.Many of them are designed to last a long time.
Thus, losing 7 kg is not too difficult if you immediately set a time frame and weight loss goal.All you have to do is eat sensibly, reduce your daily calorie intake, increase physical activity and you will quickly achieve the desired results.