For healthy weight loss, 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 scales.
A beautiful body is not only a low percentage of body fat.First of all, beauty is built by the muscular skeleton, which is responsible for the condition 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 harm to the body.To lose 7 kg in a week, you don't need to starve.Concentrate all your attention on foods that are tasty and healthy 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 need to calculate 15–20% percent of the norm.Such a deficiency is considered healthy.It is important to remember that the larger it is, the faster you will lose weight.
- Plan your diet correctly and count calories.The latter is easy to do using available programs on the Internet and kitchen scales.
- Eat a variety of foods.A calorie deficit differs from dieting in that you can eat different foods and still lose weight.
- Correctly calculate the proportions of BZHU.The normal proportions of consumption 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 for yourself.With numerous prohibitions and a long-term deficit, the body can begin to “fight back” by stocking up on any products, thereby reducing the process of fat burning.Metabolism will begin to slow down.To avoid this, give your body harmful carbohydrates and fats.Such techniques are called “cheat meals” - psychological relief of the body.The main principle is 1 meal, which does not require calorie counting.The caloric intake of the diet may exceed the norm.Over the next few days, your body will fill up 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, sleep should be at least 7 hours.
- Exercise regularly.3-4 workouts per week are enough, alternating cardio and strength exercises.More than one hour of physical activity a day is enough to form a beautiful, pumped up body.
- The duration of the deficiency should not exceed 3 months.Take a break for a month.Break - maintaining caloric intake and activity.
Why losing weight quickly is harmful
Many people often perceive rapid weight loss as starvation, 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 for the body.Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The minimum that can happen in the end is that all the lost kilograms will return faster than you could lose.
You can even put extra numbers on the scale.During long periods of fasting, the body switches to “storage” mode, slowing down metabolism.Even eating an apple can affect weight gain.
In the worst case scenario, you won't be able to control your rapid weight loss.The body will not be able to absorb nutrients from the food it eats and will soon reject it, which will subsequently lead 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 quantities, milk, nuts, seeds, avocado, fish oil, hidden fats (any food that is fried, baked or stewed with oil).
The main thing is to consume healthy fats rationally.
The process of gaining excess 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 increased blood sugar.They mostly have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, grain pasta.
Beneficial for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrot,
- cucumbers,
- tomatoes,
- green,
- 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, you need to limit your diet and exclude harmful carbohydrates: sweets, flour, fast food.It is important to know which foods can be eaten at certain times of the day and which cannot.
For example, sweet apples, pumpkin, and beets should not be eaten in the evening.
Milk contains lactose, which promotes the production of insulin; it is undesirable to consume it in the evening - swelling will appear in the morning.
Consult your doctor before making any dietary changes.Make sure you do not have allergies or reactions to certain foods that cause swelling.
To avoid a breakdown, create your menu an hour before breakfast.This way you can formulate your desires and fit the desired foods into the required calorie intake for the whole day.
For many, it is enough just to replace foods that are 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 oatmeal with coarsely ground, long-cooking oatmeal.Calorie content is much less.White bread should be replaced with whole grain bread or crispbread.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 grain pasta.
Diet for a week from Peta Wilson “Week”
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables, and animal protein.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 given amount - 1.5 liters, on the seventh day - drinking, only still water.
The diet requires strict adherence to the diet plan:
- first day– 5 boiled potatoes;
- second– 100 g chicken meat;
- third– 100 g of meat;
- fourth– 100 g of low-calorie fish;
- fifth– no limited amount of vegetables;
- sixth– without additional product;
- seventh– still water.
Additional products are consumed boiled, except for vegetables.Products not included in the prepared diet are prohibited.
You cannot add salt, seasonings, or spices to food.It is advisable to exit the diet gradually.High-calorie foods are completely excluded, even in a normal diet.
How to lose 7 kg in 2 weeks: low-carb diet
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
These include simple carbohydrates, mainly containing sugar: honey, jam.It is preferable to take carbohydrate foods in the first half of the day: cereals, potatoes, fruits.
Protein products should become the basis of the diet to maintain the required amount of muscle.The diet is called “drying”.Used to dry out subcutaneous fat and highlight body contour.
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
The low-carbohydrate diet is divided into two types:
- Classical– protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, flaxseed oil), vegetables (sweet peppers, cucumbers, lettuce) are allowed.Protein, animal protein, is consumed as a snack.There must be a protein product in your meal.Flaxseed oil is limited to 1 tbsp.l.for breakfast.Low-fat cottage cheese is welcome for dinner.
- Crazy– Protein products and some vegetable fats are allowed.The diet should be followed in periods.
The process of forming a diet looks like this: for 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-carb diet to a crazy one, which lasts 5-7 days.We are gradually returning to the classic low-carb diet.
It is not advisable to eat according to such rules for a long time.The main thing is to exercise intensively, 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
Often used in early spring.
The peasant diet helps stop the development of cellulite due to the consumption of fiber and low-carbohydrate foods
Basic principle– wash down hunger, deceive the brain with the “fullness” of a full stomach with water.This is how toxins eaten over the winter are removed from the body.
You should start your day with a glass of water on an empty stomach and before bed.You need to drink 3 liters of water per 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 from potatoes.Tea, coffee, homemade juice are allowed, other products are prohibited.
Helps stop the development of cellulite through the consumption of 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
Do not forget, proper nutrition is only 80% of the formation of an ideal body, the remaining 20% relates to sports.
In addition to calorie deficits and diets, it is worth devoting 5 days a week to training.
It is impossible to achieve a slim figure through nutrition alone.In addition to calorie deficits and diets, it is worth devoting 5 days a week to training: three strength training, two cardio.
Combined intensive fat burning and muscle gain will lead to results that you will notice within a week.
No diets or pills
The main principle of any weight loss is harmony with the body, which means full awareness of true desires, the capabilities of the body, knowledge of its functioning.
The best diet is intuitive eating, which has no restrictions or boundaries.The main thing is to understand what you really want to eat and in what quantity.Food is not reward or pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Don't eat a full stomach.Stop eating when you feel 80% full.After a while, you can feel the pleasure of eating food.
The same applies to water.When there is a severe shortage of water, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines function better, and flushes out 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 for weight loss
Cardio exercise is considered the most effective way to burn fat.The load on the heart stimulates improved 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.Running is divided into stages: an easy jog for five to ten minutes, then acceleration for a while.Again a calm rhythm, then acceleration.Don't stop interval running immediately, don't forget about warming up.
To begin with, start accelerating from half a minute, then a calm pace should last one and a half minutes.The intervals are always the same.Repeat the acceleration five to eight times.
Stops should not exceed 3-4 times.Increase your interval time each week to avoid overloading your body.Remember to follow the rhythm of your breathing.
Everyone has their own rhythm, but there are two common types:
- Take a deep breath in through your nose and exhale through your mouth, which will stretch for 3-4 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, do not forget to give your body a break.For rapid weight loss, one day break per week is enough.
Jump rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
Also, the jump rope helps to form correct posture and strengthen the back muscles.One hour of jumping rope burns 500 calories.
Shoes play an important role.It should be comfortable to avoid injury, cramps and pain in the area of the step later.
To make your task easier, divide the exercise into approaches and number of jumps.For starters, 100 jumps of 10 approaches will be enough.Increase to 300 jumps in a week.
The effectiveness of this exercise will be noticeable within a week.Jumping rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Hoop for weight loss
Hooping is a cardio exercise.Repeated activities using spikes 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 gradually increases.
Start at a time when you feel tired and slightly sore.Don't let your body bruise.Don't increase the load too suddenly.10-15 minutes a week is enough.
Don't forget that your stomach should be empty before physical activity.You should start training 2-3 hours after eating.Remember to breathe.Uneven breathing during exercise will lead to negative consequences.
Conclusion
With the help of diets, you need to correct your body, but not mock it.
Make sure that these are not personal complexes, and that losing weight is really necessary to rid the body of excess weight.Only with health benefits can you achieve ideal shape.