Many girls strive for a great figure and want to look attractive and get the figure they want.Especially when they are not that difficult to achieve and you only need to lose a few kilograms to achieve the desired shape.This time we will tell you how to lose 7 kg with diet and exercises.And at the same time, do not exhaust yourself with pointless, dangerous hunger strikes or excessive stress.In fact, it's not that difficult, you just need to reconsider your diet a little and pay more attention to physical activity.However, the difficulty and sometimes extremes of the procedures depend on the period of time during which you need to get rid of excess weight.
General principles
In addition to programs designed for different periods, there are several common nuances that are relevant for each period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before taking any action, it is advisable to consult a doctor - a therapist for general recommendations and a nutritionist for individual prescriptions.
- Set a strict daily routine and try to stick to it.In most cases, this 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 the consumption of sweet and salty foods – pastries, cakes, sweets, overly salted dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It can harm you.It's easier with treats.If you really want it, eat a small piece to suppress the craving.
- Immediately take it for granted that you cannot do without physical exercise, even if you have a lot of time.When you lose weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of liquid per day, including water accompanying food in the form of juice, broth, etc., leads to dysfunction of some organs.And that can certainly lead to many serious consequences.Therefore, not all water diets are designed to last for a longer period of time.
Lose 7 kg in 5 days
This is an extremely short period of time and therefore very dangerous.If you need to lose excess weight during this period for some reason, it is better to prepare in advance for the kilograms to quickly return.
It will be difficult to hold the new mass, and such express methods are fraught with more serious consequences.The optimal time frame for weight loss is still 2-3 weeks or a month.
Diets to lose weight by 7 kg
Proper nutrition alone will not be enough here, which means that you will have to sit on something that is not the most pleasant, but at least the healthiest.The same option is sometimes suitable for urgently cleansing the body of toxins.
Among the most popular are:
- Grapefruit dietAre you hungry?We ate half the fruit and washed it down with glasses of low-fat kefir.It's hard 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 brown or whole-grain bread with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.You eat fruit and vegetables – preferably fresh, not processed.Drink up to 5 cups of beverage per day, no more.Season with lemon, honey and ginger.
Exercises for weight loss
Due to a lack of carbohydrates, you always want to sleep, but you have to do physical activity, but without much effort and without hurting yourself.If you feel that everything hurts unbearably or stretch marks, bruises and bruises appear, stop immediately and start eating normally to restore muscle function.
Do:
- Exercise for at least 15 minutes every morning.
- Stay on the plank for as long as possible, ideally 5 sets of 20 seconds each.
- They pump up the press.The more you do, the better.
- They spin a hoop or, if they have done this before, a hula hoop.You shouldn't start right away;Bruises may form.
- During the day they squat, stretch their backs and bend.
- Before going to bed, they go outside for an hour and walk several kilometers.
Did your body beg for mercy?Stop and reduce your load.
How to lose 7 kg in a week?
Some girls consider it normal to lose a kilogram per day.But that's not true.
Only a healthy person can withstand this.Do you suffer from chronic diseases of the heart, kidneys or digestive system?Feel free to extend the period and forget about any of your needs or goals.None of them are worth your health.
Effective diets
There are several programs for losing seven kilograms in a week.The proven ones include:
- buckwheat.Not suitable for everyone, not every girl can withstand several days on this cereal alone, diluted 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 consumed at the same time.And all without salt.
- Babushkina.We reduce the daily carbohydrate intake to a thousand kilocalories.The basis of the diet is 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 prohibited and the amount of salt and sugar is reduced.
Activities and sports exercises
Without exercise, you cannot lose seven kilograms in a week.So either join a gym or work out at home.
Possible options:
- Exercise, walk, run, and hula-hoop for at least fifteen minutes every day.
- Days 1, 3, 5 – Cardiac stimulation – cardio equipment, dancing, fitness.
- Days 2,4,6 – Cycling or swimming.Drive a few kilometers.
- Day 7 – Fasting.
In addition, you can wear shapewear, do cleansing enemas, do body wraps, massage and take soda and salt baths.
Lose weight by 7 kg in 10-14 days
If we manage to delay the process of losing extra pounds for ten days or two weeks, we also reduce the likelihood of undesirable consequences.
Here you don't have to starve so much, you don't have to limit yourself to anything and you don't have to cause particularly strong stress.
Diet to lose weight by 7 kg in 2 weeks
Among the most common options:
- Vegetables.We prefer low-fat, starch-free products of plant origin.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 required.
- 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.
- Salt free.We eliminate salt from our entire diet and only eat healthy foods.It's very difficult to keep going like this, so don't try too hard.And it is advisable to drink more without waiting until you get thirsty.
Exercises to lose weight by 7 kg
You can't do without sports, but it's not worth working hard and enduring pain and discomfort.They have excellent time frames so you can relax a little.The workouts can be the same as those for losing weight in a week - playing sports, walking, dancing, jumping rope and so on.
From the additional cleansing options and methods for losing unnecessary pounds, select any three of the following:
- Enemas.
- Wraps.
- Fasting days.
- Salt and soda baths.
- Rub in anti-cellulite creams.
- Massages.
- Use of dietary supplements – consult a specialist before starting the course.
Lose 7 kilograms in 3 weeks
This is the optimal time to lose this weight.Here you don't even need a strict diet, it is enough to eat right, exercise in moderation and at the same time you will not feel bad or unwell.
Possible diets
- Without Japanese salt.Includes consumption of rice, fish, seafood, vegetables and fruits.Rinse everything down with green tea.
- English.Vegetable and protein days alternate;the daily calorie content must in no case exceed 1200 kcal.7, 14 and 21 days are fasting days, only drinking is allowed.
- Roller coaster.In the 1st and 3rd weeks they eat low-calorie food - up to 800 kcal.In the second - increase to 1200.
Exercises for weight loss
Running is not necessary unless you are initially used to it.It is recommended that you consume light amounts of water in your body.The most optimal:
- Exercise in the morning.
- Any exercises to solve problem areas.
- Mandatory walks of 3-5 km in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and your wallet.Can you afford to visit a salon?Go, listen to the 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 easy.
Optimal nutrition
- Vegetarian.It is better not only to eat vegetables and fruits, but also to supplement them with dairy products.This means that the body does not lose any valuable proteins and the menu becomes richer and more varied.
- Protein.One of the most common.They then eat lean meat, fish, cottage cheese, kefir, vegetables and fruit.The total daily calorie content is 1200 kcal.
- Change.Similar to the previous option, but initially alternating with milk and vegetables, then carbohydrates are gradually introduced.And all of this with intensive training.
Exercises to lose weight by 7 kg
But here you can diversify the traditional options a little and introduce more complex practices and loads.
In addition to morning exercises and walks, pay attention to the following:
- Abdominal retraction using a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercises, famous in Japan.
This way you can easily lose those unwanted 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 everyone who wants to get rid of excess weight for a long time and without much effort.
Effective diets
- Pulse power supply.Reduces fat absorption.It is divided into two types: support for weight stabilization and relief with reduction of carbohydrate intake.Dishes are prepared from numerous ingredients and eaten slowly.
- Doctor's diet.The basis is partial meals at precisely defined times.Daily calorie content - 1200 kcal.
- 90 days of separate meals.It includes 22 cycles of four days each in the order of protein-starch-carbohydrate-vitamin day.After the 7th cycle - unloading alone on the water.
Appropriate exercises
To lose 7 kg in 2-3 months, just increase your daily load.If you want, you can play sports.
Optimal:
- Walk two stops every day.
- Do not use the elevator, only go up and down stairs.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light loads - a plank, a hoop or a hula hoop.
But additional options for losing weight can be easily expanded:
- See a nutritionist and work with a specialist to find the best nutritional option.
- Take multivitamins.
- Alternative courses of cosmetic auxiliary treatments – body wraps, salt baths and so on.
- Study the author's techniques.Many of them are designed to last a long time.
Therefore, losing 7 kg is not so difficult if you immediately set a time frame and goal for weight loss.All you need to do is eat right, reduce your daily calorie intake, increase your physical activity and you will quickly achieve the desired effect.