Many girls are looking for a beautiful figure and want to look attractive and get the desired shape.Especially if they are not that difficult to make and you just need to lose a few kilograms to get the desired shape.This time we will 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 unnecessary 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 it is necessary to eliminate excess weight.
General principles
In addition to programs designed for different time periods, there are several common nuances 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 the 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 most often means getting 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 savory foods: pastries, cakes, sweets, overly salty dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It could hurt you.You can do things easier with goodies.If you really want it, eat a small piece to discourage the craving.
- You immediately assume that you cannot do without exercise, even if you have a lot of time.By losing weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of fluid per day, including water supplied with food in the form of juice, broth and so on, leads to disruption of the functioning of some organs.And this is quite capable of leading to many serious consequences.Therefore, all water diets are not designed for a long time.
Lose 7 kg in 5 days
This is an extremely short period of time and therefore very dangerous.If for some reason during this period it is necessary to lose excess weight, it is better to prepare in advance for the fact that the kilograms will quickly return.
It will be difficult to maintain the new mass, and such express methods are fraught with more serious consequences.The optimal time period 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 you will have to sit on something 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 low-fat kefir.It's hard to resist, but the result can be seen.
- Water and bread.Drink 2 to 3 liters of fluids a day.They snack on sandwiches made from brown or wholemeal bread, with a lean layer of tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.They eat fruits and vegetables, preferably fresh, unprocessed.Drink up to 5 cups of the beverage per day, no more.Flavor it with lemon, honey, ginger.
Exercises to lose weight
Due to the lack of carbohydrates you will always want to sleep, but you will have to do physical activity, albeit without too much diligence and without hurting 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:
- Do physical activity every morning for at least 15 minutes.
- Stay on the board as long as possible, but optimally 5 sets of 20 seconds.
- They pump 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 right away;bruises may form.
- During the day they squat, stretch their backs and bend over.
- Before going to bed they go out for an hour and walk several kilometers.
Has your body been begging for mercy?Stop and reduce the load.
How to lose 7 kg in a week?
Some girls think that losing a kilogram a day is normal.But that's not true.
Only a healthy person can resist this.Do you have chronic diseases of the heart, kidneys or digestive system?Feel free to increase the time period and forget all your needs or goals.None of them are worth your health.
Effective diets
There are several programs for losing seven kilograms in a week.Among them, those tested include:
- Buckwheat.Not suitable for everyone, not all girls can endure several days with this cereal alone, diluting 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 one 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.
Sports activities and exercises
Without activity, you will not be able to lose seven kilograms in a week, so sign up for a gym or train at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walking - five kilometers, running and hula hooping.
- Days 1, 3, 5 - cardiac stimulation - cardio equipment, dance, fitness.
- Days 2,4,6 – cycling or swimming.Travel a few km.
- Day 7 - fasting.
Additionally, you can wear shapewear, do cleansing enemas, body wraps, massage, and take soda and salt baths.
Lose weight by 7 kg in 10-14 days
If it is possible to stretch the process of losing extra pounds for ten days or two weeks, we also reduce the likelihood of undesirable consequences.
Here you will not have to starve so much, limit yourself in anything or resort to particularly intense stress.
Nutrition to lose weight by 7 kg in 2 weeks
Among the most common options:
- Vegetables.Here we give preference to low-fat and starch-free products of plant origin.You can dilute them with unsweetened fruits, 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 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.
- Without salt.We exclude salt from the entire diet, eating only healthy foods.It's very difficult to resist like this, so don't try too hard.And it is advisable to drink more, without waiting until you are thirsty.
Exercises to lose weight by 7 kg
You can't do without playing sports, but it's not worth working hard and enduring pain and discomfort.You have great timing, which means you can relax a bit.The workouts can be the same as those for losing weight in a week: exercise, walking, dancing, jumping rope and so on.
Among additional cleaning options and methods for eliminating unnecessary kg, choose any three points from the following:
- Enemas.
- It envelops.
- Fasting days.
- Salt and soda baths.
- Rubbing in anti-cellulite creams.
- Massages.
- Use of food 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, just eat well, exercise in moderation and at the same time you will not feel sick or uncomfortable.
Possible diets
- Without Japanese salt.It involves the consumption of rice, fish, seafood, vegetables and fruits.Wash it all down with green tea.
- English.Vegetable and protein days alternate;however, the daily caloric intake 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 low-calorie foods - up to 800 kcal.In the second - increases to 1200.
Exercises to lose weight
Running is not necessary unless you are initially used to it.It is recommended to give the body light loads of water.The most optimal:
- Do physical activity in the morning.
- Any set of exercises to solve problem areas.
- Mandatory walks of 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and within your wallet.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 simple to manage 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 precious proteins for the body and the menu will be richer and more varied.
- Protein.One of the most common.After that they eat lean meat, fish, cottage cheese, kefir, vegetables and fruits.The total daily calorie content is 1200 kcal.
- Alternation.Similar to the previous option, but initially alternate days with milk and vegetables, then gradually introduce carbohydrates.And all this with intense training.
Exercises to lose weight by 7 kg
But here you can slightly diversify the traditional options, 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 pounds and feel good 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 getting too tired.
Effective diets
- Pulse power.Reduces 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 consumed slowly.
- The doctor's diet.The basis is meals divided into strictly designated times.Daily calorie content: 1200 kcal.
- 90 days of separate meals.It includes 22 cycles of four days each, following the sequence - proteins - starch - carbohydrates - vitamins day.After the 7th cycle drain only in water.
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 the stairs.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light weights: a plank, a spinning hoop or a hula hoop.
But further opportunities for losing weight can be easily expanded:
- See a nutritionist and work with a specialist to find the best nutritional option.
- Take multivitamins.
- Alternating courses of auxiliary cosmetic procedures - compresses - salt baths - and so on.
- 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 time frame and goal for weight loss.All you need to do is eat right, reduce your daily calorie intake, increase physical activity and you will quickly get the desired effect.