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 kilos to achieve the necessary shape.This time we tell you how to lose 7 kg with the help of diets and exercises.And at the same time, don't exhaust yourself with pointless, dangerous 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 extremity of the procedures, depends on the period during which you need to get rid of excess weight.
General principles
In addition to programs designed for different time periods, there are several common nuances relevant to any time period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before starting action, it is advisable to visit doctors - a therapist for general recommendations and a nutritionist for individual prescriptions.
- Enter a strict daily routine and try to stick to it, which usually means getting up at the same time and eating according to a schedule.
- Remove soda, chips, fast food and other unhealthy foods from your diet.
- Limit your consumption of sweet and salty food - cakes, pastries, sweets, over-salted dishes.Reduce your daily intake of sugar and salt, but do not eliminate them completely.It can hurt you.You can make things easier with treats.If you really want it, eat a small piece to curb the craving.
- Immediately take it for granted that you cannot 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 to drink more than 3 liters of liquid a day, and this includes the water that comes with the food in the form of juice, broth and so on, leads to the disruption of the function of some organs.And this is quite capable of leading to many serious consequences.Therefore, all water diets are not designed for a long period of time.
Lose 7 kg in 5 days
This is an extremely short period and therefore very dangerous.If for some reason you need to lose excess weight during this time, it is better to prepare in advance that the kilograms will quickly return.
It will be difficult to retain the new mass, and such express methods are fraught with more serious consequences.The optimal time frame for weight loss is still considered 2-3 weeks or a month.
Diets to lose weight by 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 comfortable, but at least healthy.The same option is sometimes suitable for quick cleansing of the body from toxins.
Among the popular ones, it is worth highlighting:
- Grapefruit diet.Are you hungry?We ate ½ of the fruit and washed it down with glasses of low-fat kefir.It is difficult to hold, but the result is noticeable.
- Water and bread.Drink 2 to 3 liters of fluid per day.They eat sandwiches made from black or wholemeal bread with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.They eat fruit and vegetables – preferably fresh, not processed.Drink up to 5 cups a day, no more.Season it with lemon, honey, ginger.
Exercises for weight loss
From a lack of carbohydrates, you always want to sleep, but you will have to engage in physical activity, albeit without much diligence and without causing harm to yourself.If you feel that everything hurts unbearably 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 for as long as you can, but ideally 5 sets of 20 seconds.
- They pump up the press.The more you do, the better.
- They spin a hoop or, if they've done it before, a hula hoop.You don't have to start it right away;bruises may form.
- During the day, they squat, stretch their backs and bend over.
- Before going to bed, they go outside for an hour 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 is 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 kilos in a week.Among them, proven ones include:
- Buckwheat.Not suitable for everyone, not every girl can withstand several 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 the daily intake of carbohydrates to a thousand kilocalories.The basis of nutrition is vegetables, fruits and proteins (dairy products, lean meat 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.
Activities and sports exercises
Without exercise, you won't be able to lose seven kilos in a week, so either join a gym or work out at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and hula hoop.
- Days 1, 3, 5 - heart stimulation - cardio equipment, dance, fitness.
- Days 2,4,6 - cycling or swimming.Drive a few km.
- Day 7 - fasting.
In addition, you can wear shapewear, make cleansing enemas, body wraps, massage and take soda and salt baths.
Lose 7 kg in 10-14 days
If it is possible to stretch the process of losing extra kilos for ten days or two weeks, then we also reduce the likelihood of unwanted consequences.
Here you don't have to starve so hard, limit yourself in anything or resort to particularly intense stress.
Nutrition to lose 7 kg in 2 weeks
Among the most common options:
- Vegetable.Here we give preference to low-fat, starch-free products of vegetable origin.You can dilute them with unsweetened fruit, kefir and cottage cheese.
- Brazilian.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 the 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 very hard to hold out like this, so don't try too hard.And it is advisable to drink more without waiting until you feel thirsty.
Exercises to lose weight by 7 kg
You can't do without sports, but it's not worth working hard and enduring pain and discomfort.You have excellent time frames, which means you can relax a bit.Exercise can be the same as for losing weight in a week - exercise, walking, dancing, jumping rope and so on.
From additional cleaning options and methods to throw away unnecessary kg, you can choose three points from the following:
- Enemas.
- Cover.
- Lent days.
- Salt and soda baths.
- Rub in anti-cellulite creams.
- Massage.
- Use of nutritional supplements - consult a specialist before starting the course.
Lose 7 kg in 3 weeks
This is the optimal time to lose weight.Here you don't even need a strict diet, it's enough to eat right, exercise in moderation, and at the same time you won't feel bad or uncomfortable.
Possible diets
- Japanese salt-free.Involves eating rice, fish, seafood, vegetables and fruits.Wash everything down with green tea.
- English.Vegetable and protein days alternate;the daily calorie content in any case 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 food with a low calorie content - up to 800 kcal.In the second - increase to 1200.
Exercises for weight loss
Running is not necessary unless you are used to it first.It is recommended to give the body light amounts of water.The most optimal:
- Exercise in the morning.
- Any set of exercises to find out problem areas.
- Compulsory walks of 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and your wallet.Can you afford to visit a salon?Go, listen to specialists and sign up for one of the programs.
How to lose 7 kg in a month?
During this period, you can lose more weight, but if there is no such goal, it will be quite simple to deal with unwanted kilos.
Optimal diets
- Vegetarian.It is better to eat not only vegetables and fruits, but also supplement them with dairy products.In this way, you do not lose valuable protein for the body, and the menu becomes richer and more varied.
- Protein.One of the most common.After that, they eat lean meat, fish, cottage cheese, kefir, vegetables and fruit.The total daily calorie content is 1200 kcal.
- Exchange.Similar to the previous option, but initially alternating days with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercises to lose weight by 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, you should 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 pounds and feel great at the same time.
Lose 7 kg in 2-3 months
This is the easiest and most harmless option we have mentioned.It is perfect for those who want to get rid of excess weight for a long time without exerting too much effort.
Effective diets
- Pulse power supply.Reduces fat intake.It is divided into two types - support for weight stabilization and unloading with a decrease in the consumption of carbohydrates.The dishes are prepared from several ingredients and eaten slowly.
- The doctor's diet.The basis is fractional meals at strictly fixed times.Daily calorie content - 1200 kcal.
- 90 days with separate meals.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin day.After the 7th cycle - reading on water alone.
Suitable exercises
To lose 7 kg in 2-3 months, simply increase your daily load.If you wish, you can play sports.
Optimal:
- Walk two stops every day.
- Do not use the elevator, only go up and down stairs.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light loads - a plank, spinning a hoop or hula hoop.
But additional options for losing weight can be easily expanded:
- See a nutritionist and work with a specialist to find the best nutritional option.
- Take multivitamins.
- Alternative courses with auxiliary cosmetic procedures - body wraps - salt baths - and so on.
- Study the author's techniques.Many of them are designed to last a long time.
Thus, it is not so difficult to lose 7 kg 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.