To lose weight in a healthy way, it is important to know the nuances of the diet in order to lose 7 kg in a week and not harm your health.The priority remains our reflection in the mirror and then the numbers on the scale.
A beautiful body is not just a low percentage of body fat.First of all, beauty is built by the muscular skeleton, which is responsible for the state of the body throughout life.
Muscle weighs more than fat.Don't chase the numbers on the scale.The first indicator is a photo in the mirror and measurements.
10 tips for those who want to lose weight very quickly
In various sources you can find an unlimited number of diets, ranging from banning specific foods to healthy fasting.
There are practically no healthy diets.They cause damage to the body.To lose 7 kg in a week it is not necessary to starve.Focus all your attention on tasty and healthy foods for the body.
10 simple tips from a nutritionist:
- Focus all your attention on the deficit of calories consumed per day.Calorie intake is the basis of weight loss.
- Using a common formula, calculate your daily calorie intake.Each organism has its own caloric intake.It depends on the external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit.You should calculate between 15% and 20% of the norm.This deficiency is considered healthy.It is important to remember that the bigger it is, the faster you will lose weight.
- Plan your diet correctly and count calories.The latter is easy to do using programs available on the Internet and kitchen scales.
- Eat a variety of foods.A calorie deficit differs from a diet in that you can eat different foods and still lose weight.
- Correctly calculate the proportions of BZHU.Normal consumption proportions are considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity and training.
- Don't be afraid to take a day off.With numerous prohibitions and a long-term deficit, the body can begin to "fight back" by stocking up on any products, thereby slowing down the fat burning process.The metabolism will begin to slow down.To avoid this, give your body harmful carbohydrates and fats.These techniques are called "cheat meals" - psychological relief of the body.The main principle is 1 meal, which does not require counting calories.Calorie intake from the diet may exceed the norm.Over the next few days, your body will fill with water.Remember, water is not fat.In a couple of days everything will return to its place, the body will begin to respond more effectively to the deficiency.The frequency of doses depends on the percentage of fat: the lower, the more often you can afford it (once a week or once a month).
- Get enough sleep.In order not to harm your health, you must sleep at least 7 hours.
- Exercise regularly.3-4 workouts per week are enough, alternating cardiovascular and strength exercises.More than an hour of physical activity a day is enough to build a beautiful and toned body.
- The duration of the deficiency should not exceed 3 months.Take a break for a month.Rest: maintain caloric intake and activity.
Why losing weight quickly is harmful
Many people often perceive rapid weight loss as starving themselves, filling their heads with created ideals and forgetting about their own health.This may result in the need for treatment.
Losing weight quickly is stressful on the body.Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The least that can happen in the end is that all the lost kilos come back faster than you could lose.
You can even put additional numbers on the scale.During long periods of fasting, the body switches to "storage" mode, which slows down the metabolism.Even eating an apple can affect weight gain.
In the worst case, you will not be able to control your rapid weight loss.The body will not be able to absorb the nutrients from the food it eats and will soon reject them, subsequently leading to anorexia.
For quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
What to eat to lose weight in a week
For quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
Healthy fats include: vegetable oils, butter in small amounts, milk, nuts, seeds, avocado, fish oil, hidden fats (any food fried, baked or stewed with oil).
The main thing is to consume healthy fats rationally.
The process of gaining weight directly depends on fast carbohydrates.
These include all harmful foods, as they are quickly absorbed, increase the feeling of hunger and are responsible for the release of insulin and an increase in blood sugar.They mostly have a sweet flavor.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- walnuts,
- cereals, cereal pastas.
Beneficial for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- greens,
- buckwheat porridge,
- low-fat cottage cheese.
These foods will help make up a low-calorie diet.
Diet for 7 days: how to create a menu.
To lose 7 kg in a short time, it is necessary to limit your diet and exclude harmful carbohydrates: sweets, flour, fast food.It is important to know which foods can be consumed at certain times of the day and which cannot.
For example, sweet apples, pumpkins and beets should not be eaten at night.
Milk contains lactose, which promotes insulin production;It is undesirable to consume it at night;swelling will appear in the morning.
Consult your doctor before making any dietary changes.Make sure you don't have allergies or reactions to certain foods that cause bloating.
To avoid a breakdown, create your menu an hour before breakfast.This way you can formulate your wishes and adapt the desired foods to the caloric intake needed for the entire day.
For many, it is enough to replace foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients.Replace sugar with honey.For many people with a sweet tooth, this can prevent a relapse.
Replace granola and instant oats with coarsely ground, long-cooking oats.The calorie content is much lower.White bread should be replaced with whole wheat bread or crusty bread.Do not buy bread that contains sweetener, spices or margarine.
Mayonnaise should be replaced with yogurt, the taste is inferior, but with additional spices you will quickly get used to it.Replace regular pasta with whole wheat pasta.
Diet for a week of Peta Wilson's “Week”
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal proteins.You should eat this way once every two months, maintaining constant activity and light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a certain amount (1.5 liters, on the 7th day) by drinking only still water.
The diet requires strict compliance with the diet plan:
- first day– 5 cooked potatoes;
- second– 100 g of chicken meat;
- third– 100 g of meat;
- room– 100 g of low-calorie fish;
- fifth– unlimited amount of vegetables;
- sixth– without additional product;
- seventh– still water.
The rest of the products are consumed boiled, except vegetables.Products not included in the prepared diet are prohibited.
You cannot add salt, seasonings or spices to food.It is advisable to abandon the diet gradually.High-calorie foods are completely excluded even in a normal diet.
How to lose 7 kg in 2 weeks: low carbohydrate diet
The fundamental principle of the diet is to reduce the consumption of foods rich in carbohydrates.
These include simple carbohydrates, which mainly contain sugar: honey, jam.It is preferable to eat carbohydrate foods in the first half of the day: cereals, potatoes, fruits.
Protein products should become the basis of the diet to maintain the necessary amount of muscle.The diet is called "drying."It is used to dry subcutaneous fat and highlight body contour.
The fundamental principle of the diet is to reduce the consumption of foods rich in carbohydrates.
The low carbohydrate diet is divided into two types:
- classic– Protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (walnuts, linseed oil), vegetables (peppers, cucumbers, lettuce) are allowed.The protein, animal protein, is consumed as a snack.There must be a protein product in your food.Flaxseed oil is limited to 1 tablespoon.l.for breakfast.Low-fat cottage cheese is welcome for dinner.
- crazy– Protein products and some vegetable fats are allowed.The diet must be followed in periods.
The process of forming a diet looks like this: during the first two weeks, carbohydrates are consumed in the first half of the day.Every day we reduce the amount of carbohydrates.
We smoothly transition from a classic low-carbohydrate diet to a crazy one, which lasts 5-7 days.Little by little we return to the classic low carbohydrate diet.
It is not advisable to eat according to these rules for a long time.The main thing is to do intense exercise, alternating strength and cardio exercises.
The advantages include: acceleration of metabolism, maximum burning of subcutaneous fat.
Cons: stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: peasant diet
It is often used in early spring.
The peasant diet helps stop the development of cellulite thanks to the consumption of fiber and low carbohydrate foods
Basic principle– wash away hunger, trick the brain with the “fullness” of a stomach filled with water.This is how the toxins ingested during winter are eliminated from the body.
You should start the day with a glass of water on an empty stomach and before going to bed.You need to drink 3 liters of water a day.The diet differs from the drinking diet in that it contains vegetables and protein products.
Cereals are limited to buckwheat or rice;Vegetables are prohibited in potatoes.Tea, coffee, homemade juices are allowed, other products are prohibited.
Helps stop the development of cellulite by consuming fiber and low carbohydrate foods.
The duration of the diet is 3 weeks.It is based on a low-calorie diet, so the body may suffer from a lack of essential vitamins.You should take prescribed medications as prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Don't forget, proper nutrition constitutes only 80% of the formation of an ideal body, the remaining 20% is related to sports.
In addition to calorie deficits and diets, it is advisable to dedicate 5 days a week to training.
It is impossible to achieve a slim figure with nutrition alone.In addition to calorie deficits and diets, it is advisable to dedicate 5 days a week to training: three for strength, two for cardio.
The intensive combination of fat burning and muscle gain will lead to results you will notice within a week.
Without diets or pills.
The main principle of any weight loss is harmony with the body, which means full awareness of true desires, the body's capabilities and knowledge of its functioning.
The best diet is intuitive eating, which has no restrictions or limits.The main thing is to understand what you really want to eat and in what quantity.Food is not a reward or pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Don't eat on a full stomach.Stop eating when you feel 80% full.After a while, you can feel the pleasure of eating.
The same applies to water.When there is a severe shortage of water, the body stores it.This causes swelling.Water cleanses the stomach, helps the intestines work better, and removes toxins from the body.
Weekly exercise program
The main principle of physical activity is to divide training into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps.You can practice anywhere: at home or in the gym.
Running to lose weight
Cardiovascular exercise is considered the most effective way to burn fat.The load on the heart stimulates better blood circulation and trains each muscle group.
It also saturates the body with oxygen.Running is the basis of cardio.In addition, running forms correct posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long distance running, which is based on time rather than speed, will increase the anterior muscles of the upper legs and calves.To avoid bulky legs and possible weight gain, consider interval running.
The main goal of running is acceleration and endurance.The race is divided into stages: an easy jog for five to ten minutes, then an acceleration for a while.Again a calm pace, then acceleration.Don't stop running intervals immediately, don't forget about the warm-up.
To begin with, start accelerating from half a minute, then a calm pace should last a minute and a half.The intervals are always the same.Repeat the acceleration five to eight times.
Stops should not exceed 3 to 4 times.Increase your time interval each week to avoid overloading your body.Remember to follow the rhythm of your breathing.
Each one has its own rhythm, but there are two common types:
- Breathe deeply through your nose and out through your mouth, which will be stretched for 3 or 4 running steps.
- Two short inhalations through the nose, two short exhalations through the mouth, the duration of which will be one running step.
Remember to rest.To avoid serious consequences, don't forget to give your body a break.To lose weight quickly, one day of rest a week is enough.
Jump rope to lose weight
One of the most effective cardiovascular exercises is jumping rope.This exercise uses almost all muscle groups.
In addition, jumping rope helps to form correct posture and strengthen the back muscles.An hour of jumping rope burns 500 calories.
Shoes play an important role.It must be comfortable to avoid injuries, cramps and pain in the posterior step area.
To make your task easier, divide the exercise into approaches and number of jumps.To start, 100 jumps of 10 approaches will be enough.Increase to 300 jumps in a week.
The effectiveness of this exercise will be noticeable in a week.Jumping rope, like other cardiovascular exercises, is a great warm-up before strength training or stretching.
Hoop for weight loss
Hooping is a cardiovascular exercise.Repeated spiked activities will strengthen your back muscles.
But the result will be if the abdominal muscles are tense all the time and the duration of the exercise increases gradually.
Start at a time when you feel tired and slightly sore.Don't let your body get hurt.Don't increase the load too suddenly.10-15 minutes a week is enough.
Don't forget that your stomach must be empty before doing physical activity.You should start training 2-3 hours after eating.Remember to breathe.Uneven breathing during exercise will have negative consequences.
Conclusion
With the help of diets, you should correct your body, but not make fun of it.
Make sure that these are not personal complexes and that losing weight is really necessary to remove excess weight from the body.Only with health benefits can you achieve the ideal shape.