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, then the numbers on the scale.
A beautiful body is not just about a low body fat percentage.First of all, beauty is built by the muscular skeleton, 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 is almost no such thing as a healthy diet.They cause damage to the body.To lose 7 kg in a week, you don't have to starve.Focus all your attention on tasty and healthy foods 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 his activity.
- Create a daily calorie deficit.You need to calculate 15-20% of the norm.Such a deficiency is considered healthy.It is important to remember that the bigger it is, the faster you will lose weight.
- Plan your diet correctly and count calories.The latter is easy to do using programs available on the Internet and kitchen scales.
- Eat a variety of foods.A calorie deficit differs from a diet in that you can eat different foods and still lose weight.
- Correctly calculate the proportions of BZHU.Normal consumption proportions 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 “retaliate” by stocking up on any product, thereby reducing the fat burning process.The metabolism will begin to slow down.To avoid this, feed your body harmful carbohydrates and fats.Such techniques are called “cheat meals” – a psychological relief of the body.The basic principle is 1 meal, which does not require calorie counting.The calorie intake of the diet may exceed the norm.Over the next few days, your body will fill with water.Remember that water is not greasy.In a few days everything will return to its place, the body will begin to respond more effectively to the deficiency.The frequency of taking it depends on the percentage of fat: the lower it is, 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 last at least 7 hours.
- Exercise regularly.3 to 4 sports sessions per week are enough, alternating between cardio and strength training exercises.More than an hour of physical activity a day is enough to form a beautiful and pumped body.
- The duration of the deficit must not exceed 3 months.Take a break for a month.Break – maintain calorie 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 require treatment.
Losing weight quickly is stressful on the body.Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The least that can happen in the end is that all the pounds lost will come back faster than you could lose them.
You can even put additional numbers on the scale.During long periods of fasting, the body goes into “storage” mode, slowing down metabolism.Even eating an apple can affect weight gain.
In the worst case, you will not be able to control your rapid weight loss.The body will not be able to absorb the nutrients from the foods it consumes and will soon reject them, 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 amounts, milk, nuts, seeds, avocado, fish oil, hidden fats (any food fried, baked or simmered with oil).
The main thing is to rationally consume healthy fats.
The process of gaining weight directly depends on fast carbohydrates.
These include all harmful foods, because they are quickly absorbed, increase the feeling of hunger and are responsible for the release of insulin and an increase in blood sugar levels.Most of them have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Favor complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, cereal pasta.
Beneficial for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- greens,
- 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 insulin production;it is undesirable to consume it in the evening - swelling will appear in the morning.
Consult your doctor before changing your diet.Make sure you don't have allergies or reactions to certain foods that cause swelling.
To avoid a breakdown, create your menu an hour before breakfast.You can thus formulate your desires and adapt the desired foods to the caloric intake required for the whole day.
For many, simply replacing foods classified as unhealthy fats or high calories with low-calorie foods containing healthy ingredients.Replace the sugar with honey.For many people with a sweet tooth, this can prevent a relapse.
Replace granola and instant oats with coarsely ground, long-cooking oats.The calorie content is much lower.White bread should be replaced with wholemeal bread or crusty bread.Do not buy bread containing sweeteners, 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 proteins.You should eat this way once every two months, maintaining constant activity and light sports.
Fermented milk drinks containing 1 specific product are consumed for six days in a given quantity - 1.5 liters, on the seventh day - drinking only plain water.
The diet requires strict adherence to the food 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 quantity of vegetables;
- sixth– without additional product;
- seventh– still water.
Additional products are eaten boiled, with the exception of vegetables.Products not included in the prepared diet are prohibited.
You cannot add salt, seasonings or spices to food.It is advisable to gradually exit the diet.High-calorie foods are completely excluded even as part of 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 better 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 regime is called “drying”.Used to dry subcutaneous fat and enhance body contour.
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:
- Classic– protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, flaxseed oil), vegetables (sweet peppers, cucumbers, lettuce) are allowed.Proteins, animal proteins, are consumed as snacks.There must be a protein product in your meal.Flaxseed oil is limited to 1 tablespoon.L.for breakfast.Low-fat cottage cheese is welcome for dinner.
- Mad– Protein products and certain vegetable fats are permitted.The diet should be followed in periods.
The process of drawing up a diet looks like this: during 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 diet, which lasts 5-7 days.We are gradually returning to the classic low-carb diet.
It is not advisable to eat for a long time according to such rules.The main thing is to exercise intensively, alternating between strength exercises and cardio exercises.
The benefits include: acceleration of metabolism, maximum burning of subcutaneous fat.
Disadvantages: 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 through the consumption of foods rich in fiber and carbohydrates.
Basic principle– appease hunger, deceive the brain with the “fullness” of a stomach full of water.This is how toxins ingested during the winter are eliminated from the body.
You should start your day with a glass of water on an empty stomach and before bed.You should drink 3 liters of water per day.The diet differs from the diet in that it contains vegetables and protein products.
Cereals are limited to buckwheat or rice;vegetables are prohibited on potatoes.Tea, coffee, homemade juice are allowed, other products are prohibited.
Helps stop the development of cellulite through the consumption of foods rich in fiber and carbohydrates.
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 must take the medications prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Remember that proper nutrition is only 80% of forming an ideal body, the remaining 20% concerns sports.
In addition to calorie deficits and diets, it is worth dedicating 5 days a week to training.
It is impossible to achieve a slim figure through diet alone.In addition to calorie deficits and diets, it is worth dedicating 5 days a week to training: three strength training, two cardio.
The combination of intensive fat burning and muscle gain will lead to results you will notice within a week.
No diet or pill
The main principle of any weight loss is harmony with the body, which means full awareness of the true desires, capabilities of the body and knowledge of how it works.
The best diet is intuitive eating, which has no restrictions or limits.The main thing is to understand what you really want to eat and in what quantity.Food is neither a reward nor a pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Don't eat on a full stomach.Stop eating when you feel 80% full.After a while, you feel the pleasure of eating.
The same applies to water.When there is a serious water shortage, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines work better and flushes 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 to lose weight
Cardio exercise is considered the most effective way to burn fat.The load on the heart stimulates better blood circulation and trains each muscle group.
It also saturates the body with oxygen.Running is the foundation of cardio.Additionally, running corrects posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long distance running, 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 accelerate for a while.Another calm pace, then an acceleration.Do not immediately stop interval running, do not forget about the warm-up.
To begin with, start accelerating from half a minute, then a calm pace should last for a minute and a half.The intervals are always the same.Repeat the acceleration five to eight times.
Stops should not exceed 3 to 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:
- Inhale deeply through your nose and exhale through your mouth, which will stretch for 3 to 4 running steps.
- Two short inhalations through the nose, two short expirations through the mouth, the duration of which will be a running pace.
Don't forget to rest.To avoid serious consequences, remember to give your body a break.For rapid weight loss, one day break per week is enough.
Skipping rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
In addition, skipping rope helps to adopt correct posture and strengthen the back muscles.One hour of jumping rope burns 500 calories.
Shoes play an important role.It must be comfortable to avoid injuries, cramps and pain when walking later.
To make it easier, divide the exercise into approaches and number of jumps.To start, 100 jumps of 10 approaches will be enough.Increase to 300 jumps per week.
The effectiveness of this exercise will be noticeable after 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 constantly tense and the duration of the exercise gradually increases.
Start at a time when you feel tired and slightly sore.Don't let your body get bruised.Do not increase the load too suddenly.10 to 15 minutes per week is enough.
Remember that your stomach should be empty before physical activity.You should start exercising 2-3 hours after eating.Don't forget 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 make fun of it.
Make sure that these are not personal complexes, and that losing weight is indeed necessary to rid the body of excess weight.Only with health benefits can you achieve ideal shape.