Many girls strive for an excellent 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 kilograms to achieve the desired shape.This time we will show you how to lose 7 kg with the help of diets and exercises.And at the same time, do not exhaust yourself with meaningless, dangerous hunger strikes or excessive stress.In fact, it is not so difficult, it is enough to review 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 created for different time periods, there are some common nuances that are important for each 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.
- Get into 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.
- Eliminate soda, chips, fast food and other unhealthy foods from your diet.
- Limit the consumption of sweet and salty foods - pastries, cakes, sweets, excessively salty dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It can harm you.You can make things easier with good things.If you really want it, then eat a small piece to discourage 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 that drinking more than 3 liters of liquid per day, and this includes the water that comes with food in the form of liquid, juice and others, leads to the breakdown 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 period.
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, then it is better to prepare in advance for the fact that the kilograms will quickly return.
It will be difficult to maintain the new measure, and such expressed methods are fraught with more serious consequences.The optimal time for weight loss is still considered 2-3 weeks or a month.
Diet for weight loss with 7 kg
Only the right food will not be enough here, which means that you will have to sit on something not the most pleasant, but at least healthy.The same option is sometimes suitable for urgent cleansing of the body from toxins.
Among the most popular, it is worth noting:
- 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 maintain, but the result is visible.
- Water and bread.Drink 2 to 3 liters of fluids a day.They eat sandwiches made from black or whole grain bread, with a layer of low-fat tomato, carrots, lettuce and sugar-free fruit.
- Green tea.They eat fruits and vegetables - preferably fresh, not processed.Drink up to 5 glasses a day, no more.Flavor them with lemon, honey, ginger.
Exercises for weight loss
From the lack of carbohydrates, you will always want to sleep, but you will have to do physical activity, although without much effort 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.
- Stay in the plank as long as you can, but ideally 5 sets of 20 seconds.
- They pump the press.The more you do, the better.
- They spin a hoop or, if they have done this before, a hula.You don't have to start with it right away;bruising may occur.
- During the day they sit, stretch their backs and bend over.
- Before going to bed, they walk outside for an hour and walk several kilometers.
Has your body asked for mercy?Stop and reduce your load.
How to lose 7 kg in a week?
Some girls think that losing a kilogram a day is normal.But this is not true.
Only a healthy person can handle 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.Neither of these apply to your health.
Effective diets
There are several programs to lose seven kilograms in a week.Among them, the proven ones include:
- Buckwheat.Not suitable for everyone, not every girl can withstand several days only with this cereal, 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 exercise, you will not be able to lose seven kilograms in a week, so either join a gym or train at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and hula-hooping.
- Days 1, 3, 5 - cardiac stimulation - cardio equipment, dance, gym.
- Days 2,4,6 - cycling or swimming.Travel a few km.
- Day 7 - fasting.
In addition, 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 extend the process of losing extra pounds for ten days or two weeks, then we also reduce the likelihood of unwanted consequences.
Here you will not have to starve so much, limit yourself to anything or resort to particularly strong 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 plant-based products.You can dilute them with sugar-free 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 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, while eating only healthy foods.It is very difficult to stay 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 time frames, which means you can relax a bit.Exercises can be the same as for weight loss in a week - exercise, walking, dancing, jumping rope, etc.
From additional cleaning options and methods to remove unnecessary pounds, choose any three points from the following:
- Enema.
- The wrappers.
- Days of fasting.
- Salt and soda baths.
- Rubbing with anti-cellulite creams.
- Massages.
- Use of dietary supplements - consult a specialist before starting the course.
Lose 7 pounds in 3 weeks
This is the optimal time to lose this 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 without salt.It includes 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.In 1 and 3 weeks, they eat low-calorie food - 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 loads of water.Most optimal:
- Exercise in the morning.
- Each set of exercises to work out problem areas.
- Compulsory walks 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and wallet.Can you visit a salon?Go, listen to specialists and register 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, dealing with unwanted pounds will be quite simple.
Optimal diets
- Vegetarian.It is better to eat not only vegetables and fruits, but also to supplement them with dairy products.In this way, you will not lose valuable 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 first alternate 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 slightly diversify the traditional options, introduce more complex practices and loads.
In addition to morning exercises and walking, pay attention to:
- Tummy tuck 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 easiest, most harmless option we have listed.It is perfect for those who want to get rid of excess weight for a long time without putting in too much effort.
Effective diets
- Pulse power supply.Reduces fat intake.It is divided into two types - weight stabilization support and discharge with a decrease in carbohydrate consumption.Dishes are prepared from many ingredients and eaten slowly.
- The doctor's diet.The basis is partial meals at strictly defined hours.Daily calorie content - 1200 kcal.
- 90 days special meals.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin day.After the 7th cycle - discharge in water only.
Appropriate exercises
To lose 7 kg in 2-3 months, just increase your daily load.If you want, you can play sports.
Optimal:
- Walk two stops each day.
- Do not use the elevator, go up and down the stairs only.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light loads - a plank, spinning a pulley or hula.
But additional options for weight loss can be easily expanded:
- Go to a nutritionist and work with a specialist to find the best feeding option.
- Take multivitamins.
- Alternative courses of auxiliary cosmetic procedures - body wraps - salt baths - and so on.
- Study the author's techniques.Many of them are designed to last for a long time.
Thus, losing 7 kg is not so difficult 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.