What you need to do to lose 7 kg in a week: diet and exercise

For healthy weight loss, it is important to know the nuances of the diet 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 matter of low 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

ways to lose weight of 7 kilograms per week

An unlimited number of diets can be found in various sources, ranging from banning specific foods to healthy fasting.

There are practically no healthy diets. They are harmful to the body. You don't have to starve to lose 7kg in one week. Focus all your attention on tasty and healthy foods for the body.

10 simple nutritionist tips:

  1. Focus on your daily calorie deficit. Calorie intake is the basis of weight loss.
  2. Calculate your daily calorie intake using a common formula. Each organism has its own calorie intake. It depends on the external parameters of a person (height, weight, age) and activity.
  3. Create a daily calorie deficit. It is necessary to calculate 15-20% percent of the norm. This deficiency is considered healthy. It is important to remember that the bigger it is, the faster you will lose weight.
  4. Do the right diet and count calories. The latter can be done easily using programs available on the Internet and kitchen scales. .
  5. Eat a variety of foods. Calorie deficiency differs from diets in that you can eat different foods and the body loses weight.
  6. Calculates the proportions of the BJU correctly. The normal proportion of consumption is considered equal to 25% fat, 45% protein, 30% carbohydrate, given activity, training.
  7. Don't be afraid to organize a day off for yourself. With numerous prohibitions, long-term deficiencies, the body can begin to "react", stocking up on food, thereby reducing the fat burning process. The metabolism will slow down. To avoid this, give the body unhealthy carbohydrates, 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 calorie intake of the diet can exceed the norm. The next few days the body will be filled with water. Remember, water is not greasy. After a couple of days, everything will return to its place, the body will become more effective in responding to the deficit. The frequency of consumption depends on the percentage of fat: the lower it is, the more often you can afford it (once a week or once a month).
  8. Get enough sleep. In order not to harm health, sleep should be at least 7 hours.
  9. Exercise regularly. 3-4 workouts per week are sufficient, alternating cardio and strength exercises. More than an hour of physical activity a day is enough to build a beautiful pumped body.
  10. The duration of the deficit should not exceed 3 months. Take a break for a month. Break - maintenance of calories and activity.

Why losing weight fast is bad

Rapid weight loss is often perceived by many as hunger, filling one's head with created ideals and forgetting one's health. This may result in the need for treatment.

Losing weight quickly is stressful for the body. Weakness, low hemoglobin level, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.

The smallest thing that can happen in the end is that all the lost pounds will come back faster than you could have lost.

how to lose 7 kilograms in a week

You can also type extra numbers on the scale. With prolonged fasting, the body activates the "storage" mode, slowing down the metabolism. Even an eaten apple can affect weight gain.

In the worst case, you won't be able to control rapid weight loss. The body will not be able to suck out useful substances from the eaten food, it will soon abandon it, which will further lead to anorexia.

For high-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 you need to eat to lose weight in a week

For high 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, small amounts of butter, milk, nuts, seeds, avocados, fish oil, hidden fats (any fried, cooked or stewed food with butter).

The main thing is to rationally eat healthy fats.

The excess weight gain process is directly dependent on fast carbohydrates.

These include all unhealthy foods, as they are absorbed quickly, increase hunger, are responsible for releasing insulin, and raise blood sugar. Mostly sweet. These are sugar, honey, flour products, sweet drinks, fruits, dairy products.

Give preference to complex carbohydrates:

  • vegetables,
  • cereals,
  • legumes,
  • seeds,
  • nuts,
  • cereals, wheat pasta.

Good for healthy weight loss:

  • oatmeal,
  • pumpkin,
  • chicken fillet,
  • eggs,
  • carrots,
  • cucumbers,
  • tomatoes,
  • green,
  • buckwheat porridge,
  • fat-free cottage cheese.

These foods will help formulate a low calorie diet.

Diet for 7 days: how to prepare a menu

To lose weight by 7 kg in a short time, it is necessary to limit the diet, 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 cannot be eaten in the evening.

Milk contains lactose, which promotes the production of insulin, it is not recommended to use it in the evening - swelling will appear in the morning.

Consult your doctor before starting to modify your diet. Make sure you don't have allergies or reactions to certain foods that cause bloating.

To avoid interruptions, prepare your menu one hour before breakfast. This way you can formulate wishes, adapt the desired foods to the calorie intake required for the whole day.

Many people just need to replace products related to unhealthy fat or high-calorie foods with low-calorie ones with a useful composition. We replace sugar with honey. For many with a sweet tooth, this can prevent relapse.

Replace instant cereals and oatmeal with coarse, long-cooked oatmeal. The calorie content is much lower. White bread should be replaced with wholemeal or crunchy bread. Do not buy bread with sweetener, spices, margarine in the composition.

Mayonnaise should be replaced with yogurt, it tastes inferior, but with additional spices, you quickly get used to it. Replace regular pasta with wholemeal pasta.

Weekly Diet by Peta Wilson "Week"

Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented cooked milk), vegetables, animal proteins. You should eat like this every two months, maintaining constant activity, light sports.

Fermented milk drinks with 1 specific product are consumed for six days in a certain amount - 1, 5 liters, on the seventh day - drinking only non-carbonated water.

Requires strict adherence to the diet:

  • first day- 5 boiled potatoes;
  • according to- 100 g of chicken meat;
  • third- 100 g of meat;
  • quarter- 100 g of low-calorie fish;
  • fifth- not limited amount of vegetables;
  • sixth- no additional products;
  • seventh- still water.

Additional products in boiled form are used, with the exception of vegetables. Products that are not included in the finished diet are prohibited.

Salt, seasonings and spices cannot be added to food. It is recommended to gradually abandon the diet. High calorie foods are completely eliminated, even with a regular diet.

How to lose 7 kg in 2 weeks: low carbohydrate diet

The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.

diet for weight loss per week of 7 kilograms

These include simple carbohydrates, containing mainly sugar: honey, jam. It is preferable to take carbohydrate foods in the morning: cereals, potatoes, fruits.

Protein foods should be the basis of the diet to maintain the right amount of muscle. The diet is called "drying". It is used to drain subcutaneous fat, to highlight the relief of the body.

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:

  1. Classic- protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (peppers, cucumbers, lettuce). As a snack, use protein, protein of animal origin. There must be a protein product in the meal. Flaxseed oil is limited to 1 tbsp. L. at breakfast. Low-fat cottage cheese is welcome for dinner.
  2. Crazy- Protein foods and some vegetable fats are allowed. The diet should be followed periodically.

The process of forming a diet looks like this: the first two weeks, carbohydrates are consumed in the morning. We reduce the amount of carbohydrates every day.

Smooth transition from a classic low carbohydrate diet to a crazy one, lasting 5-7 days. Smoothly return to the classic low-carb diet.

Eating according to these rules is undesirable for a long time. The main thing is to do sports 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: a peasant diet

Often used in early spring.

peasant diet to lose weight in a week

The peasant diet stops the development of cellulite through fiber and low-carbohydrate foods

The basic principleis ​​to eliminate hunger, to fool the brain with the "satiety" of a stomach full of water. This is how toxins eaten during the winter are removed from the body.

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 drinking allowed vegetables, protein products.

Cereals are limited to buckwheat or rice, potatoes are prohibited from vegetables. Tea, coffee, homemade juices, other products are prohibited.

Helps stop the development of cellulite through the use of fiber and low-carbohydrate foods.

Duration of the diet - 3 weeks. It is based on a low calorie diet, so the body can suffer from a deficiency of essential vitamins. Prescribed medications should be taken as directed by a doctor.

How to lose 7 kg in 4 weeks: effective gymnastics

Do not forget, proper nutrition: only 80% of the formation of an ideal body, the remaining 20% ​​is related to sport.

In addition to the calorie deficit, you should devote 5 days a week to training in diets.

It is impossible to achieve a slim figure with nutrition alone. In addition to the calorie deficit, in diets, you should devote 5 days a week to training: three strength, two cardio.

By combining intensive fat burning and muscle gain, you'll get results you'll notice in a week.

Without diets and pills

The main principle of any weight loss is harmony with the body, which means full awareness of the true desires, capabilities of the body, knowledge of its functioning.

The best diet is intuitive nutrition that has no taboos or boundaries. The important thing is to understand what you really want to eat and how much. Food is not a reward or a pleasure. Food is energy, the body's fuel.

The rules are simple: listen to your body. Don't gorge yourself on a full stomach. Stop eating when you feel 80% full. After a while you can feel the pleasure of eating.

The same goes for water. With a strong water deficit, the body stores it. This leads to swelling. Water rinses the stomach, helps the intestines to function better, eliminates toxins from the body.

Weekly exercise program

The fundamental principle of physical activity is to divide the workouts into muscle groups: legs and glutes, shoulders and calves, back and triceps, chest and biceps. You can practice anywhere: at home or at the gym.

Weight loss running

physical activity to lose weight by 7 kg per week

Cardio exercises are considered the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation, trains each muscle group.

It also oxygenates the body. Running is the heart of cardio. In addition, running forms the correct posture and develops lung function. But remember that muscle weighs more than fat.

Therefore, long distance running, which is based on time, not speed, will increase the front muscle of the upper legs and calf. To avoid heavy legs and possible weight gain, take a closer look at interval running.

The main focus of running is acceleration and endurance. The race is divided into stages: an easy five to ten minute run, then a sprint for a while. Calm pace again, then acceleration. Don't stop running immediately, don't forget to warm up.

First, start accelerating for half a minute, so 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 3-4 times. Increase your intervals every week to avoid overwhelming your body. Remember to follow the rhythm of your breathing.

Everyone has their own rhythm, but there are two common types:

  1. Take a deep breath through your nose and exhale through your mouth, which will stretch for 3-4 steps.
  2. Two short breaths through the nose, two short breaths through the mouth, the duration of which will be one running step.

Remember to rest. To avoid serious consequences, do not forget to give the body a break. For the fastest weight loss, a break of one day per week is enough.

Slimming rope

One of the most effective cardio exercises is jumping rope. Almost all muscle groups are involved in this exercise.

7 kg of slimming rope per week

In addition, the rope contributes to the formation of correct posture and the strengthening of the back muscles. One hour of jumping rope burns 500 calories.

Shoes play an important role. It should be comfortable to avoid later injuries, cramps and pain in the step area.

To make things easier, divide the exercise into series and number of jumps. To begin with, 100 jumps of 10 approaches are enough. Increase to 300 jumps per week.

The effectiveness of this exercise will be evident in a week. Skipping, like other cardio exercises, is a great warm-up before strength training or stretching.

Slimming frame

The circle is a cardio exercise. The repetitive load of the spikes strengthens the back muscles.

But the result will be if the abdominal muscles are always in tension and the duration of the exercise gradually increases.

It starts at a time when you feel tired and feel a little pain. Don't bruise your body. Do not increase the load too quickly. 10-15 minutes a week is enough.

Remember that the stomach must be empty before physical activity. You should start exercising 2-3 hours after eating. Remember to breathe. Irregular breathing during exercise will lead to negative consequences.

Conclusion

With the help of diets, you need to fix your body, but don't mock it.

Make sure these aren't personal complexes, but weight loss is really necessary to rid the body of excess weight. Only with health benefits can you get ideal forms.