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 kilograms to achieve the necessary 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 pointless, dangerous hunger strikes or excessive stress.In fact, it is not so difficult, you just need to revise your diet a little and pay more attention to physical activity.But the difficulty, and sometimes the extremeness of the procedures, depends on the period during which you need to get rid of extra pounds.
General principles
In addition to programs designed for different time periods, there are several general nuances that are suitable 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 an action, it is recommended to visit doctors - a therapist for general recommendations and a nutritionist for individual prescriptions.
- Establish a strict daily routine and try to stick to it, which usually means getting up at the same time and eating on schedule.
- Eliminate soda, chips, fast food, and other junk foods from your diet.
- Limit the consumption of sweet and salty foods - sweets, cakes, pastries, salted 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 extras.If you really want it, 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, including the water that comes with food in the form of juice, broth, etc., leads to disruption of the functioning of some organs.And this is quite capable of leading to very serious consequences.Therefore, all water diets are not intended for a long period of time.
Lose weight by 7 kg 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 time, then it is better to prepare in advance for the fact that the pounds will return quickly.
It will be difficult to maintain the new mass, and such express methods are fraught with more serious consequences.The optimal time frame for weight loss is still considered to be 2-3 weeks or a month.
Diets for losing weight with 7 kg
Here, only proper nutrition will not be 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 for urgent 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 of black or whole wheat bread, with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruit.
- green tea.They eat fruits and vegetables - preferably fresh, unprocessed.Drink up to 5 glasses of the drink a day, no more.It is flavored with lemon, honey, ginger.
Weight loss exercises
From the lack of carbohydrates, you will always want to sleep, but you will have to do physical activity, albeit without much effort and without harming yourself.If you feel that everything hurts excruciatingly 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 as long as you can, but optimally 5 sets of 20 seconds.
- They pump the press.The more you do, the better.
- They spin a hoop or, if they've done this before, a hula hoop.You don't have to start with it right away;bruising may occur.
- During the day, they squat, stretch their backs, and bend over.
- Before going to bed, they walk outside for an hour and walk several kilometers.
Is your body begging for mercy?Stop and reduce load.
How to lose weight by 7 kg in one week?
Some girls think that losing a pound a day is normal.But this 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 cost your health.
Effective diets
There are several programs to lose seven kilograms in one week.Among them, the proven ones include:
- buckwheatIt is not suitable for everyone, not every girl can withstand several days only on this cereal, diluting it with kefir, green tea and boiled chicken breast.In this case, buckwheat should only be stewed, but not boiled, divided into small portions and eaten at the same time.And all this without salt.
- Grandmother.We reduce the daily intake of carbohydrates to one thousand kilocalories.The basis of the diet 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 activity, you won't be able to lose seven pounds 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 - cardiac stimulation - cardio equipment, dancing, fitness.
- Days 2,4,6 - cycling or swimming.Drive a few km.
- Day 7 - fasting.
You can also 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, then we also reduce the likelihood of unwanted consequences.
Here you will not have to starve so much, limit yourself in something or resort to particularly strong stress.
Diet for weight loss with 7 kg in 2 weeks
Among the most common options:
- A vegetable.Here we prefer low-fat products of vegetable origin without starch.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 the daily diet 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 while eating only healthy foods.It's very hard to hold on 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 with 7 kg
You can not do without sports, but it is not worth working hard and suffering pain and discomfort.You have excellent time frames, which means you can relax a bit.The workouts can be the same as for losing weight for a week - exercise, walking, dancing, jumping rope, etc.
From the additional cleansing options and weight loss methods, choose any three points from the following:
- Enemas.
- Wraps.
- Fasting days.
- Salt and soda baths.
- Rubbing in anti-cellulite creams.
- Massages.
- Use of nutritional supplements - consult a specialist before starting the course.
Lose 7 pounds in 3 weeks
This is the optimal time to lose that weight.You don't even need a strict diet here, it's enough to eat right, exercise moderately 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 it all down with green tea.
- English.Alternate vegetable and protein days;the daily calorie content in any case does not exceed 1200 kcal.7, 14 and 21 days are fasting, only drinking is allowed.
- roller coaster.At 1 and 3 weeks, they eat low-calorie food - up to 800 kcal.In the second - increase to 1200.
Weight loss exercises
Running isn't necessary unless you're used to it initially.It is recommended to give light amounts of water to the body.The most optimal:
- Do exercise in the morning.
- Any set of exercises to work out problem areas.
- Compulsory walks of 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and wallet.Can you afford to visit a salon?Go listen to experts and sign up for one of the programs.
How to lose weight by 7 kg in one month?
During this period, you can lose more, but if there is no such goal, dealing with unwanted pounds will be quite easy.
Optimal diets
- A 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 proteins valuable to the body, and the menu will be richer and more varied.
- Protein.One of the most common.Then 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 alternating days with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercises to lose weight with 7 kg
But here you can diversify the traditional options a little, introduce more complex practices and loads.
In addition to morning exercise 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 great at the same time.
Lose weight by 7 kg in 2-3 months
This is the easiest and most harmless option we have listed.It is ideal for those who want to get rid of extra pounds for a long time without putting a lot of effort.
Effective diets
- Pulse power supply.Reduces fat intake.It is divided into two types - supporting weight stabilization and unloading by reducing the consumption of carbohydrates.Meals are prepared from numerous ingredients and eaten slowly.
- Doctor's diet.The basis is partial meals at strictly defined times.Daily calorie content - 1200 kcal.
- 90 days of separate feeding.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin day.After 7 cycle - unloading only water.
Appropriate exercises
To lose 7 kg in 2-3 months, just increase the daily load.If you wish, you can play sports.
Optimally:
- 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 hoop or a hula hoop.
But additional options for losing weight can be easily expanded:
- See a nutritionist and work with a specialist to find the best eating option.
- Take a multivitamin.
- Alternative courses of ancillary cosmetic procedures - body wraps - salt baths - and so on.
- Learn the author's techniques.Many are designed to last a long time.
Thus, losing 7 kg is not so difficult if you immediately set a time frame and weight loss goal.It is enough to eat right, reduce the daily intake of calories, increase your physical activity and you will quickly achieve the desired effect.