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 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 isn't just about 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 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 by 7 kilograms per week

A limitless 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 need to starve to lose 7 kg in a week. Concentrate all your attention on foods that are tasty and healthy for the body.

10 Easy 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. You need to calculate 15-20% percent of the norm. This deficiency is considered healthy. It is important to remember that the larger it is, the faster you will lose weight.
  4. Make the right diet and count calories. The latter can be easily done 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. Correctly calculate the proportions of the BJU. The normal proportion of consumption is considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity, training.
  7. Don't be afraid to arrange a day off for yourself. With numerous prohibitions, long-term deficiency, the body can begin to "fight back", stocking up on any products, thereby reducing the process of fat burning. The metabolism will slow down. To avoid this, give the body unhealthy carbohydrates, fats. Such techniques are called "cheat meal" - psychological relief of the body. The main principle is 1 meal, which does not require calorie counting. The calorie intake of the diet may exceed the norm. The next days the body will be filled with water. Remember, water is not fat. 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 intake depends on the percentage of fat: the lower, 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 enough, where cardio and strength exercises alternate. More than one hour of physical activity per day is enough to form a beautiful, pumped up body.
  10. The duration of the deficit should not exceed 3 months. Take a month break. Break - maintaining calorie intake and activity.

Why losing weight quickly is harmful

Fast weight loss is often perceived by many as starvation, stuffing their heads with created ideals and forgetting about their own health. This may result in the need for treatment.

Fast weight loss is stress for the body. Weakness, low hemoglobin, 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 return faster than you could have lost.

how to lose 7 kilograms in a week

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

At worst, you won't be able to control rapid weight loss. The body will not be able to suck out useful substances from the food eaten, it will soon give up 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 food that is fried, baked, or stewed with butter).

The main thing is to eat healthy fats rationally.

The process of gaining excess weight directly depends on fast carbohydrates.

These include all unhealthy foods, as they are quickly absorbed, increase the feeling of hunger, are responsible for the release of insulin, and increase 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, grain pasta.

Good for Healthy Weight Loss:

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

These foods will help formulate a low calorie diet.

Diet for 7 days: how to make a menu

To lose weight by 7 kg in a short time, you need to limit the diet, exclude harmful carbohydrates: sweets, flour, fast food. It is important to know which foods you can eat at certain times of the day and which ones you can't.

For example, sweet apples, pumpkins, beets cannot be eaten in the evening.

Milk contains lactose, which promotes the production of insulin, it is undesirable to use it in the evening - edema will appear in the morning.

Consult your doctor before starting dietary changes. Make sure you don't have any allergies or reactions to certain foods that cause swelling.

To avoid disruption, make your menu an hour before breakfast. So you can formulate desires, fit the desired foods into the required calorie intake for the whole day.

Many people just need to replace products related to unhealthy fats 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 cereal and oatmeal with coarse oatmeal, long cooked. The calorie content is much less. White bread should be replaced with whole grain or crisp bread. Do not buy bread with sweetener, spices, margarine in the composition.

Mayonnaise should be replaced with yoghurt, it tastes inferior, but with additional spices, get used to it quickly. Replace regular pasta with whole grain.

Weekly Diet by Peta Wilson "Week"

The diet from Peta Wilson is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables, animal protein. You should eat this way every two months, maintaining constant activity, 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 non-carbonated water.

Requires a strict adherence to the diet plan:

  • first day- 5 boiled potatoes;
  • second- 100 g of chicken meat;
  • third- 100 g of meat;
  • fourth- 100 g of low-calorie fish;
  • fifth- no limited amount of vegetables;
  • sixth- no additional product;
  • seventh- still water.

Additional products are used in boiled form, except for vegetables. Products that are not included in the finished diet are prohibited.

Salt, seasonings, spices must not be added to food. It is advisable to leave the diet gradually. High-calorie foods are completely eliminated, even with a regular diet.

How to Lose 7kg in 2 Weeks: Low Carb Diet

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

diet for weight loss per week by 7 kilograms

These include simple carbohydrates, mainly containing 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 main principle of the diet is to reduce the consumption of foods rich in carbohydrates.

The low-carb diet is divided into two types:

  1. Classic- protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, flaxseed oil), vegetables (bell peppers, cucumbers, lettuce) are allowed. 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. on 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.

Smoothly moving from a classic low-carb diet to a crazy one, lasting 5-7 days. Smoothly returning to the classic low-carb diet.

Eating according to such rules is undesirable for a long time. The main thing is to do sports intensively, alternating strength and cardio exercises.

The pluses 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 for weight loss in a week

Peasant Diet Stops Cellulite Development Through Fiber and Low-Carb Foods

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

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. Diet differs from drinking permissible vegetables, protein products.

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

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

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

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% ​​are related to sports.

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

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

Combined intensive fat burning and muscle gain will lead to results that you will 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 true desires, the capabilities of the body, knowledge of its functioning.

The best diet is intuitive eating that has no taboos or boundaries. The main thing is to understand what you really want to eat and how much. Food is not reward or enjoyment. Food is energy, the fuel of the body.

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

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

Weekly Exercise Program

The main principle of physical activity is to divide the workouts 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.

Weight Loss Running

physical activity for weight loss per week by 7 kg

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 anterior muscle of the upper legs and calves. To avoid massive legs and possible weight gain, take a closer look at interval running.

The main goal of running is acceleration and endurance. Running is divided into stages: an easy run for five to ten minutes, then acceleration for a while. Calm rhythm again, then acceleration. Don't stop running immediately, don't forget to warm up.

First, start accelerating for half a minute, then a calm pace should last for 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 times each week to avoid overwhelming your body. Remember to keep your breathing rhythm.

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

  1. Take a deep breath through your nose and exhale through your mouth, which will stretch for 3-4 strides.
  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. In order to avoid serious consequences, do not forget to give a break to the body. For the fastest weight loss, one day break 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.

slimming rope 7 kg per week

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

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

To make things easier for yourself, divide the exercise into sets and number of jumps. For a start, 100 jumps of 10 approaches are enough. Increase to 300 jumps per week.

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

Slimming Hoop

The hoop is a cardio exercise. Repetitive spike loading will strengthen your back muscles.

But the result will be if the abdominal muscles are in tension all the time, and the duration of the exercise is gradually increased.

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

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

Conclusion

With the help of diets, you need to adjust your body, but not scoff at it.

Make sure that these are not personal complexes, but weight loss is really necessary to rid the body of excess weight. Only with health benefits can you achieve ideal forms.