Many girls strive for a great figure and want to look attractive and have the desired shape.Especially if they are not so difficult to achieve and you only need to lose a few kilograms to get the required shape.This time we will tell you how 7 kg weight can be reduced with the help of diet and exercise.And also, do not exhaust yourself with pointless, dangerous hunger strikes or excessive stress.Actually, it is not so difficult, you just need to reconsider your diet a little and pay more attention to physical activity.But the difficulty, and sometimes the severity 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 general nuances that are relevant for any time period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic diseases.
- Before starting action, it is advisable to visit doctors - a therapist for general recommendations, and a nutritionist for individual prescriptions.
- Adopt a strict daily routine and try to stick to it, which 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 your intake of sweet and salty foods – pastries, cakes, desserts, overly salty dishes.Reduce your daily intake of sugar and salt, but do not eliminate them completely.This may cause harm to you.You can easily do things with gifts.If you really want it, eat a small piece to discourage the craving.
- Admit it right away that you can't live without physical exercise, even if you have plenty of time.Losing weight without exercise, you lose not fat, but useful muscles.
- Remember that drinking more than 3 liters of fluid per day, and this also includes water that comes with food in the form of juices, broths, etc., leads to disruption of the functioning of some organs.And it is quite capable of giving rise to many serious consequences.Therefore, not all water diets are designed for the long term.
Lose 7 kg weight in 5 days
This is a very short time and therefore very dangerous.If for some reason you need to lose excess weight during this period, 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 frame for weight loss is still considered to be 2-3 weeks or a month.
Diet to lose 7 kg
Here proper nutrition alone will not be enough, which means you will have to settle for something that may not be the most pleasant, but at least healthy.The same option is sometimes suitable for urgent cleansing of the body of toxins.
Among the popular ones it is worth highlighting:
- Grape diet.Are you hungry?We ate half the fruit and washed it down with a glass of low-fat kefir.It's hard to maintain, but the results are noticeable.
- Water and bread.Drink 2 to 3 liters of fluids daily.They eat sandwiches made of black or whole grain bread with a low-fat crust of tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.They eat fruits and vegetables – preferably fresh, not processed.Drink up to 5 cups per day, no more.Taste it with lemon, honey, ginger.
exercise for weight loss
With a lack of carbohydrates, you will always want to sleep, but you will have to do physical activity, although without much exertion 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 functioning.
to do:
- Exercise for at least 15 minutes every morning.
- Stand on the plank for as long as you can, but it is better to do 5 sets of 20 seconds.
- They pump up the press.The more you do, the better you will be.
- They spin a hoop or, if they have done so before, a hula hoop.You shouldn't start it right away;Injuries may form.
- During the day they sit, stretch their backs and bend over.
- Before going to bed, they walk outside for an hour and walk several kilometres.
Is your body begging for mercy?Stop and reduce your load.
How to lose 7 kg weight in a week?
Some girls think that losing one kilogram per day is normal.But it is not true.
Only a healthy person can cope with it.Do you have chronic diseases of the heart, kidneys or digestive system?Feel free to extend the time period and forget about all your needs or goals.None of these are worth your health.
effective diet
There are many programs to lose seven kilograms in a week.Among them, proven ones include:
- Buckwheat.Not suitable for everyone, not every girl can tolerate this cereal mixed with kefir, green tea and boiled chicken breast for several days alone.In this case, the grains 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 by one thousand kilocalories.The basis of nutrition is vegetables, fruits and proteins (dairy products, lean meat and fish).
- 5 tbsp.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 Practice
Without activity, you won't be able to lose seven kilograms in a week, so either sign up for a gym or workout at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and do hula hooping.
- Days 1, 3, 5 – Cardiovascular stimulation – cardio equipment, dance, fitness.
- Days 2,4,6 – Cycling or swimming.Drive a few kilometres.
- Day 7 – Fasting.
Additionally, you can wear shapewear, do 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 pounds over ten days or two weeks, we also reduce the likelihood of undesirable consequences.
Here you won'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 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 essential.
- Kefir.The basis of daily nutrition is 1 liter of drink with 1.5% fat content.It is complemented with other dairy products, fish, meat and vegetables.
- salt free.We eliminate salt from the diet altogether, while eating only healthy foods.It's very difficult to stay this way, so don't try too hard.And it is advisable to drink more, without waiting until you feel thirsty.
Exercise to lose 7 kg
You can't live without playing sports, but working hard and enduring pain and discomfort is not worth it.You have excellent deadlines, which means you can relax a little.Workouts can be the same as to lose weight in a week - exercise, walking, dancing, jumping rope, etc.
Among additional cleaning options and ways to lose unnecessary kilos, choose any three of the following points:
- Enema.
- Wraps.
- Fasting days.
- Salt and soda bath.
- Rub in anti-cellulite cream.
- Massage.
- Use of dietary supplements – Consult with a specialist before starting the course.
Lose 7 kg in 3 weeks
This is the best time to lose weight.Here you do not even need a strict diet, it is enough to eat right, do moderate exercise and at the same time you will not feel bad or uncomfortable.
possible diet
- Japanese salt free.This includes eating rice, fish, seafood, vegetables and fruits.Wash everything down with green tea.
- English.Vegetable and protein days alternate;In no case does the daily calorie content exceed 1200 kcal.Days 7, 14 and 21 are fasting days, only drinking is allowed.
- Roller coaster.In weeks 1 and 3, they eat low-calorie food - up to 800 kcal.In the second - increase to 1200.
exercise for weight loss
Running is not necessary unless you are initially accustomed to it.It is advised to give light water to the body.Most optimal:
- do morning exercises.
- Any set of exercises to work on problem areas.
- Compulsory walk of 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and wallet.Can you afford to go to a salon?Go, listen to the experts and sign up for one of the programs.
How to lose 7 kg weight in a month?
During this period, you can lose more weight, but if there is no such goal, it will be quite easy to deal with unwanted kilograms.
optimal diet
- Vegetarian.It is better to eat not only vegetables and fruits, but also supplement them with dairy products.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 this, they eat lean meat, fish, cheese, kefir, vegetables and fruits.The total daily calorie content is 1200 kcal.
- Reversion.Similar to the previous option, but initially alternate days with milk and vegetables, then gradually carbohydrates are introduced.And all this with intensive training.
Exercise to lose 7 kg
But here you can diversify the traditional options a little, introducing more complex practices and loads.
Apart from exercising and walking in the morning, also pay attention to these things:
- Retraction of the stomach using a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercise, famous in Japan.
This way you can easily lose your unwanted weight and feel good at the same time.
Lose 7 kg weight in 2-3 months
This is the easiest, most harmless option we've listed.It is perfect for those who want to get rid of excess weight over a long period of time without much stress.
effective diet
- Pulse power supply.Reduces fat intake.It is divided into two types – weight stabilization with a reduction in carbohydrate consumption and support for unloading.Dishes are prepared with many ingredients and eaten slowly.
- Doctor's diet.Its basis is fractional meals at strictly specified hours.Daily calorie content - 1200 kcal.
- 90 days of separate meals.It consists of 22 cycles of four days, in the order - Protein - Starch - Carbohydrate - Vitamin Day.After the 7th cycle - landing on water alone.
appropriate exercise
To lose 7 kg in 2-3 months, just increase your daily load.You can play games if you want.
Optimum:
- Walk two stops every day.
- Do not use the lift, 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 hula hoop.
But additional opportunities for weight loss can be easily expanded:
- Visit a nutritionist and work with an expert to find the best nutrition options.
- Take multivitamins.
- Optional courses of auxiliary cosmetic procedures – body wraps – salt baths – etc.
- Study the author's techniques.Many of them are designed to last a long time.
Thus, losing 7 kg is not so difficult if you set a time limit and target for immediate weight loss.You just have to eat right, reduce your daily calorie intake, increase your physical activity, and you will soon achieve the desired effect.