Many girls strive to have a beautiful figure and want to look attractive and achieve the desired shape.Especially if they are not so difficult to perform and you only need to lose a few pounds to get the desired 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 unnecessary and dangerous hunger strikes or excessive stress.In fact, it's not so difficult, you just need to reconsider your diet a little and pay more attention to physical activity.But the difficulty, and sometimes extreme 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 periods of time, there are several common nuances that are relevant for any period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before starting action, it is advisable to consult a doctor - a therapist for general recommendations and a nutritionist for individual prescriptions.
- Adopt a strict daily routine and try to follow it, which most 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 consumption of sweet and salty foods – pastries, cakes, candies, overly salty dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.This could harm you.You can do things easier with goodies.If you really want it, eat a small piece to discourage the craving.
- Immediately assume that you cannot do without physical exercise, even if you have a lot of time.When losing weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of fluid per day, including water supplied with food in the form of juice, broth, etc., leads to disruption of the functioning of some organs.And this is quite likely to lead to many serious consequences.Therefore, not all water regimes are designed for a long period of time.
Lose 7 kg in 5 days
This is an extremely short period and therefore very dangerous.If for some reason you need to lose weight during this period, it is better to prepare in advance for the fact that the pounds will quickly return.
It will be difficult to retain the new mass, and such express methods are fraught with more serious consequences.The optimal time frame for losing weight is always considered 2-3 weeks or a month.
Diets to lose weight by 7 kg
Here, proper nutrition alone will not be enough, which means you will have to sit on something that is not the most pleasant, but at least healthy.The same option is sometimes suitable for urgently cleansing the body of toxins.
Among the most popular, it is worth highlighting:
- Grapefruit diet.Are you hungry?We ate half of the fruit and washed it down with glasses of low-fat kefir.It's difficult to keep up, but the result is noticeable.
- Water and bread.Drink 2 to 3 liters of fluid per day.They snack on sandwiches made from dark or wholemeal bread, with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.They eat fruits and vegetables – preferably fresh and unprocessed.Drink up to 5 cups of beverage per day, no more.Flavor it with lemon, honey, ginger.
Exercises to lose weight
Due to a lack of carbohydrates, you will still want to sleep, but you will have to do physical activity, but without much diligence and without getting injured.If you feel that everything feels unbearable 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 on the plank for as long as you can, but ideally 5 sets of 20 seconds.
- They pump up the press.The more you do, the better.
- They spin a hoop or, if they have done it before, a hoop.You shouldn't start with this right away;bruising may form.
- During the day, they squat, stretch their backs and bend over.
- Before going to bed, they walk outside for an hour and cover several kilometers.
Has your body asked for mercy?Stop and reduce your load.
How to lose 7 kg in a week?
Some girls think it's okay to lose a pound a day.But that's not true.
Only a healthy person can handle this.Do you suffer from chronic diseases of the heart, kidneys or digestive system?Feel free to increase the period and forget about all your needs or goals.None of them are worth your health.
Effective diets
There are several programs to lose seven kilos in a week.Among them, the most proven include:
- Buckwheat.Not suitable for everyone, not every girl can endure several days on these cereals alone, diluting them with kefir, green tea and boiled chicken breast.In this case, buckwheat should only be steamed, but not boiled, divided into small portions and consumed at the same time.And all this without salt.
- Babushkin.We reduce the daily carbohydrate intake to one thousand kilocalories.The basis of the diet is vegetables, fruits and proteins (dairy products, lean meats 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.
Sports activities and exercises
Without activity, you will not be able to lose seven kilograms in a week, so join a gym or train 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 machines, dance, fitness.
- Days 2,4,6 - cycling or swimming.Drive a few kilometers.
- Day 7 - fasting.
Additionally, you can wear shaping clothes, do cleansing enemas, body wraps, massage, and take soda and salt baths.
Lose weight by 7 kg in 10 to 14 days
If it is possible to extend the process of losing extra pounds for ten days or two weeks, we also reduce the risk of unwanted consequences.
Here you will not have to starve, limit yourself in anything or resort to particularly intense stress.
Nutrition to lose weight by 7 kg in 2 weeks
Among the most common options:
- Vegetable.Here, we favor products of plant origin, low in fat and 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 compulsory.
- 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.
- Without salt.We exclude salt from our entire diet and only eat healthy foods.It's very difficult to hold on, so don't try too hard.And it is advisable to drink more, without waiting to feel thirsty.
Exercises to lose weight by 7 kg
You can't do without playing sports, but it's not worth working hard and enduring pain and discomfort.You have excellent deadlines, which means you can relax a little.The workouts can be the same as for losing weight in a week: exercise, walking, dancing, jumping rope, etc.
Among the cleansing options and additional methods for shedding unnecessary pounds, choose three points from the following:
- Enemas.
- Wraps.
- Fasting days.
- Salt and soda baths.
- Rub with anti-cellulite creams.
- Massages.
- Use of dietary supplements - consult a specialist before starting the course.
Lose 7 kilos in 3 weeks
This is the optimal time to lose that weight.Here you don't even need a strict diet, you just need to eat right, exercise in moderation, and at the same time you will not feel bad or uncomfortable.
Possible diets
- Japanese without salt.Involves eating rice, fish, seafood, vegetables and fruits.Wash it all down with green tea.
- English.Vegetable and protein days alternate;the daily calorie intake in no case exceeds 1200 kcal.7, 14 and 21 days are fasting days, only drinking is allowed.
- Roller coaster.At 1 and 3 weeks, they eat low-calorie foods - up to 800 kcal.In the second, increase to 1200.
Exercises to lose weight
Running is not necessary unless you are initially accustomed to it.It is recommended to give the body light amounts of water.The most optimal:
- Exercise in the morning.
- Any series of exercises to solve problems.
- Obligatory walks of 3 to 5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and according to your wallet.Can you afford to visit a salon?Go listen to experts and sign up for one of the programs.
How to lose 7 kg in a month?
During this period, you can lose more, but if there is no such goal, dealing with unwanted pounds will be quite simple.
Optimal diets
- 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 that, they eat lean meat, fish, cottage cheese, kefir, vegetables and fruits.The total daily calorie intake is 1,200 kcal.
- Alternation.Similar to the previous option, but first alternate days with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercises to lose weight by 7 kg
But here you can diversify the traditional options a little, introduce more complex practices and loads.
In addition to morning exercises and walking, pay attention to:
- Abdominal retraction using a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercises, famous in Japan.
This way, you can easily lose those extra pounds and feel great at the same time.
Lose 7 kg in 2-3 months
This is the simplest and most harmless option we have listed.It is perfect for those who want to get rid of excess weight for a long time without much effort.
Effective diets
- Pulsed power supply.Reduces fat consumption.It is divided into two types: supporting weight stabilization and unloading with a reduction in carbohydrate consumption.Dishes are prepared from many ingredients and eaten slowly.
- The doctor's diet.The basis is fractional meals at strictly designated times.Daily calorie content - 1200 kcal.
- 90 days of separate meals.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin of the day.After the 7th cycle - unloading on water alone.
Adapted exercises
To lose 7 kg in 2-3 months, simply increase your daily load.If you want, you can do sports.
Optimal:
- Walk two stops each day.
- Do not use the elevator, only go up and down the stairs.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light loads - a plank, hoop or hoop.
But additional opportunities for losing weight can be easily expanded:
- Consult a nutritionist and work with a specialist to find the best nutritional option.
- Take a multivitamin.
- Alternate 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.
So, losing 7 kg is not so difficult if you immediately set a timetable and a weight loss goal.It is enough to eat right, reduce your daily calorie intake, increase physical activity and you will quickly achieve the desired effect.