Many girls strive for a great figure and want to look attractive in order to get the shape they want. Especially when they are not that difficult to reach and only need a few kilograms to be brought into the desired shape. This time we are going to show you how to lose 7 kg with diet and exercise. And at the same time do not exhaust yourself with senseless, dangerous hunger strikes and excessive stress. In fact, it's not that difficult, just slightly revising your diet and paying more attention to physical activity is enough. But the difficulty and sometimes the extremity of the procedures depends on the time for which one should get rid of excess weight.
In addition to programs designed for different times, there are several common nuances that are relevant to each time period:
- It is important to consider the characteristics of your body in order to be aware of diseases, especially chronic ones.
- Before proceeding, it is advisable to see a general practitioner for general recommendations and a nutritionist for customized recipes.
- Establish a strict daily routine and try to follow it. Most of the time, this means getting up and having meals on a schedule at the same time.
- Eliminate soda, fries, fast food, and other unhealthy foods from your diet.
- Limit your consumption of sweet and savory foods, cakes, sweets and salty foods. Reduce your daily intake of sugar and salt, but don't cut them out completely. It can hurt you. You can make it easier with goodies. If you really want to, eat a small piece to discourage the cravings.
- Immediately assume that you cannot do without exercise, even if you have a lot of time. When you lose weight without exertion, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of fluids a day, including the water that comes with food in the form of juice, broth, etc. , leads to the dysfunction of some organs. And this can very well lead to many serious consequences. Therefore, not all water diets are designed to last for a long time.
Lose 7 kg in 5 days
This is an extremely short period of time and therefore very dangerous. If you need to lose weight during this period for any reason, it is better to prepare in advance for the fact that the kilograms will then return quickly.
It will be difficult to maintain the new mass, and such express methods have more serious consequences. The optimal time to lose weight is another 2-3 weeks or a month.
7 kg weight loss diets
Proper nutrition alone is not enough here, which means you have to sit on something that is not very pleasant, but useful. The same option is sometimes suitable for urgent cleansing of the body from toxins.
Among the most popular it should be emphasized:
- grapefruit diet.Hungry? We ate half the fruit and washed it down with glasses of low-fat kefir. It's hard to pin down, but the result is palpable.
- Water and bread.Drink 2 to 3 liters of fluids daily. Snack on sandwiches made from black or wholemeal bread with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruits.
- Green tea.You eat fruits and vegetables - preferably fresh, not processed. Drink up to 5 cups of the drink a day, no more. Flavored with lemon, honey, ginger.
Carbohydrate deficiency always makes you drowsy, but you need to be physically active, albeit without much zeal and without harming yourself. If you feel like everything is hurting excruciatingly, or if you experience stretch marks, bruises, and bruises, stop immediately and start eating normally to restore muscle function.
- Charge for at least 15 minutes every morning.
- Stand in the bar - as long as you can, but ideally 5 sets of 20 seconds.
- Pump the press. The more you do the better.
- Rotate the hoop or, if before, the hula hoop. Do not start right away, bruises may appear.
- During the day, squat, straighten your back, bend over.
- Before you go to bed, you walk for an hour, several kilometers.
Has the body asked for mercy? Stop and reduce loads.
How can you lose 7 kg in a week?
Some girls think it's okay to lose a pound a day. But that's not the case.
Only a healthy person can handle it. Are there any chronic diseases of the heart, kidneys and digestive system? We bravely extend the term and forget about any needs or goals. None of them are worth health.
There are several programs in which seven kilograms are lost per week. The tried and tested include:
- buckwheat.Not suitable for everyone, not every girl can survive for several days with just this cereal and dilute it with kefir, green tea and boiled chicken breast. In this case, buckwheat only needs to be steamed, but not boiled, divided into small portions and eaten at the same time. And all without salt.
- Babushkina.We reduce the daily intake of carbohydrates to thousands of kilocalories. The basis of food are vegetables, fruits and proteins (dairy products, lean meat and fish).
- 5 tablespoons.You can eat almost anything, but your portion should not exceed 150 grams. Only alcohol is forbidden, the amount of salt and sugar is reduced.
Activities and sports exercises
You cannot lose seven kilograms in a week without activity. So either sign up for a gym or work out at home.
- Daily - exercise, at least fifteen minutes, walking - five kilometers, running and turning the hula hoop.
- 1, 3, 5 days - cardio stimulation - cardiovascular equipment, dancing, fitness.
- 2, 4, 6 days - cycling or swimming. Drive a couple of kilometers.
- Day 7 - unloading day.
In addition, you can wear corrective underwear, clean enemas, wrap, massage, take soda and take salt baths.
Lose 7 kg in 10-14 days
If it is possible to extend the process of losing extra pounds for ten days or two weeks, we will reduce the likelihood of undesirable consequences.
Here you no longer have to starve to death, limit yourself to something and fall back on particularly increased loads.
Food for weight loss by 7 kg in 2 weeks
Some of the most common options are:
- vegetables.Here we prefer lean, non-starchy herbal products. 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. Sport is required.
- Kefir.The basis of the daily diet is 1 liter of a drink with a fat content of 1. 5%. It is supplemented with other dairy products, fish, meat, vegetables.
- Salt-free.We exclude salt from the entire diet while only eating healthy foods. It's very hard to hold out so don't be eager. And it is advisable to drink more without waiting when you are thirsty.
Exercises to lose weight 7 kg
You cannot do without exercise, but you should not be eager and endure pain and discomfort. You have a great time frame which means you can relax a little. Exercising can be the same as losing weight in a week - exercising, walking, dancing, jumping rope, and so on.
Select three of the following items from additional cleaning options and methods for discharging unnecessary kg:
- fasting days.
- Salt and soda baths.
- Massage of anti-cellulite creams.
- Use of dietary supplements - consult a specialist before starting the course.
Lose 7 kilograms in 3 weeks
This is the best time to lose that weight. Here you no longer even need a strict diet, it is enough to eat right, exercise in moderation and at the same time not feel bad or unwell.
- Japanese salt-free.Accepts eating rice, fish, seafood, vegetables, and fruits. Drink everything with green tea.
- English.Vegetable and protein days alternate, the daily calorie content in no case exceeds 1200 kcal. 7, 14 and 21 days - unloading, only drinking is allowed.
- roller coaster.After 1 and 3 weeks, eat foods that are low in calories - up to 800 kcal. In the second case they increase to 1200.
They don't need to be run unless you are used to it to begin with. And it is recommended to give the body a light amount of water. The best:
- Exercise in the morning.
- Any number of exercises to work out problem areas.
- Obligatory hikes of 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and in your wallet. Can you afford to visit the salon? Go, listen to the experts and sign up for one of the programs.
How can you lose 7 kg in a month?
You can lose more during this time, but when there is no such goal, dealing with unwanted pounds is pretty easy.
- Vegetarian.It is better not only to eat vegetables and fruits, but also to supplement them with dairy products. In this way you will not lose protein, which is valuable for 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.
- Interleaving.Similar to the previous version, but the days alternate with milk and vegetables, then carbohydrates are gradually introduced. And all of this with intensive training.
Exercises to lose weight 7 kg
And here you can diversify a little bit the traditional options, introduce more complex practices and burdens.
In addition to the morning exercises when hiking, note the following:
- Pull the stomach with a special technique.
- Some basic yoga exercises.
- breathing exercises.
- Towel classes famous in Japan.
This is a great way to lose those pesky pounds easily and still feel great.
Lose 7 kg in 2-3 months
This is the easiest, most innocuous option we've listed. It is perfect for those who are trying to get rid of excess mass for a long time, while not putting too much weight on it.
- Pulse power supply.Reduce your fat intake. It is divided into two types - weight stabilization support and discharge with a reduction in carbohydrate intake. Dishes are made from numerous ingredients and are eaten slowly.
- The doctor's diet.The basis are partial meals at precisely defined times. The daily calorie content is 1200 kcal.
- 90 days of separate meals.Contains 22 cycles of four days each, followed by the sequence - protein - starch - carbohydrate - vitamin day. After the 7th cycle - unloading on a water.
To lose 7 kg in 2-3 months, all you have to do is increase your daily load. You can do sports if you want.
- Go two stops a day.
- Don't use the elevator, just go up and down the stairs.
- Warm up every hour, even if you are sitting at work.
- Do one of the types of light loads - a bar, hoop, or hula hoop.
However, you can easily expand additional options for weight loss:
- Go to a nutritionist and choose the best option with a specialist.
- Drink a multivitamin.
- Alternative courses for additional cosmetic procedures - packs - salt baths - and so on.
- Research the author's techniques. Many of them are designed to last for a long time.
Hence, losing 7 kg is not that difficult if you immediately outline the time frame and goal of weight loss. All you have to do is eat properly, reduce your daily calorie intake, increase physical activity and quickly achieve the desired effect.