Many girls pursue a graceful figure, hoping to look attractive and achieve their ideal body shape.Especially if 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 kilograms through diet and exercise.At the same time, don’t burn yourself out with pointless, dangerous hunger strikes or excessive stress.Actually, it’s not that difficult, you just need to rethink your diet a little and pay more attention to physical activity.But the difficulty and sometimes extreme nature of the surgery depends on how long you need to shed excess weight.
General principles
In addition to plans designed for different time periods, there are some common nuances relevant to any time period:
- It is important to take your physical characteristics into account and understand the disease, especially chronic diseases.
- Before taking action, it is recommended to see a doctor - a therapist provides general advice, a nutritionist provides a personal prescription.
- Establish a strict daily routine and try to follow it, which usually means waking up at the same time and eating according to a schedule.
- Eliminate soda, chips, fast food, and other unhealthy foods from your diet.
- Limit intake of sweet and salty foods - pastries, cakes, candies, overly salty dishes.Reduce your daily sugar and salt intake, but don't eliminate them completely.It may hurt you.You can do things more easily with good stuff.If you really want to eat, eat a small piece to curb the craving.
- It is immediately taken for granted that even if you have a lot of time, you cannot do without physical exercise.By losing weight through inactivity, you lose useful muscle mass, not fat.
- Keep in mind that drinking more than 3 liters of fluids per day (including water that comes with food in the form of juices, broths, etc.) can lead to dysfunction of certain organs.This is likely to lead to many serious consequences.Therefore, all water diets are not designed for the long term.
Lose 7kg in 5 days
This is a very short period of time and therefore very dangerous.If for some reason you need to lose excess weight during this time, it's best to be prepared in advance, as the weight will come back on quickly.
Retaining new crowds is difficult, and this quick approach can have more serious consequences.The optimal time frame for weight loss is still considered to be 2-3 weeks or a month.
Diet to lose 7kg
Here, just providing proper nutrition is not enough, which means you have to sit on something that is not the most enjoyable, but at least healthy.Sometimes, the same options are available for emergency removal of toxins from the body.
Among the popular content, it is worth highlighting:
- Grapefruit Diet.are you hungry?We ate 1/2 a fruit and drank a glass of low fat kefir.It’s hard to persevere, but the results are obvious.
- Water and bread.Drink 2 to 3 liters of fluid per day.Their snack is a sandwich made from brown or whole wheat bread with a low-fat layer of tomatoes, carrots, lettuce and unsweetened fruit.
- green tea.They eat fruits and vegetables—preferably fresh, not processed.Limit to 5 drinks per day, no more.Season with lemon, honey, and ginger.
weight loss exercise
Due to the lack of carbohydrates, you always want to sleep, but you have to engage in physical activity, although it does not require much effort and does not harm yourself.If you feel unbearable pain all over your body or develop stretch marks, bruises, or bruises, stop immediately and start eating normally to restore muscle function.
Do:
- Exercise for at least 15 minutes every morning.
- Stand in the plank for as long as you can, but preferably do 5 sets of 20 seconds each.
- They give the media a boost.The more you do it, the better.
- They spin in a circle, or, if they've done it before, a hula hoop.You should not start immediately; bruising may form.
- During the day they squat, stretch their backs, and bend over.
- Before going to bed, they walked outside for an hour and walked a few kilometers.
Does your body beg for mercy?Stop and lighten the load.
How to lose 7 kilograms in a week?
Some girls think it is normal to lose a kilogram every day.But that's not the case.
Only healthy people can bear this.Do you suffer from a chronic disease of the heart, kidneys or digestive system?Feel free to add time and forget about any needs or goals you have.None of them are worth your health.
effective diet
There are several programs that can help you lose up to seven kilograms in a week.Among them, those that have been confirmed include:
- Buckwheat.Not for everyone, not every girl can tolerate eating only this cereal for several days, diluted with kefir, green tea and boiled chicken breast.In this case, the buckwheat only needs to be steamed, not boiled, and divided into small portions and eaten at the same time.And all this without added salt.
- Babushkina.We reduce our daily carbohydrate intake to one thousand calories.The basis of nutrition is vegetables, fruits and proteins (dairy products, lean meats and fish).
- 5 tbsp.You can eat almost anything, but your portion size should not exceed one hundred and fifty grams.Just abstain from alcohol and reduce the amount of salt and sugar.
Activities and physical exercise
You won't be able to lose 7kg in a week without activity, so either sign up for a gym or work out at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walk - five kilometers, run and hula hoop.
- Days 1, 3, 5 - Cardio Stimulus - Cardio, dance, fitness.
- Days 2, 4, 6 - Bike or swim.Drive a few kilometers.
- Day 7 - Fasting.
Additionally, you can wear shapewear, have cleansing enemas, body wraps, massages and soda and salt baths.
Lose 7kg in 10-14 days
If we can extend the process of losing excess weight by ten days or two weeks, we can also reduce the likelihood of adverse consequences.
Here you don’t have to go hungry, limit yourself from anything, or be under particularly intense stress.
Nutrition to lose 7kg in 2 weeks
The most common options include:
- vegetable.Here we give priority to low-fat, starch-free products of plant origin.You can dilute them with unsweetened fruit, kefir and cottage cheese.
- Brazilian.The diet is similar to the above, with the total calories not exceeding 1,200 calories.Physical activity is required.
- Kefir.The basis of daily nutrition is 1 liter of drink with a fat content of 1.5%.It is also supplemented with other dairy products, fish, meat and vegetables.
- No salt.We eliminate salt from our entire diet and eat only healthy foods.It's very difficult to persist like this, so don't try too hard.And it’s recommended to drink plenty of water and don’t wait until you feel thirsty.
Exercises to lose 7kg
You can't afford not to play sports, but it's not worth the hard work and pain and discomfort.Your schedule is well organized, which means you can relax a bit.Exercise can be the same as a week to lose weight - exercise, walking, dancing, skipping, etc.
Choose any three of the following from additional cleansing options and ways to shed unwanted pounds:
- Enema.
- pack.
- Fasting day.
- Salt baths and soda baths.
- Apply anti-cellulite cream.
- massage.
- Using dietary supplements - consult a specialist before starting a course.
Lose 7kg in 3 weeks
This is the best time to lose weight.You don’t even need to follow a strict diet here, just eating right and exercising moderately is enough and you won’t feel bad or uncomfortable.
possible diet
- Japan has no salt.Include eating rice, fish, seafood, vegetables and fruits.Use green tea to wash everything down.
- English.Alternate vegetable days and protein days; in no case should the daily caloric content exceed 1,200 calories.Days 7, 14, and 21 are fasting days, and only alcohol is allowed.
- roller coaster.During weeks 1 and 3, they eat low-calorie foods - up to 800 kcal.Second time - increased to 1200.
weight loss exercise
Running is not necessary unless you get used to it in the first place.It is recommended to give the body a small amount of water.Optimization:
- Exercise in the morning.
- Any set of exercises in a problem-solving area.
- A 3-5 km walk is a must in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and expense.Can you afford to go to a salon?Go listen to the experts and sign up for one of these programs.
How to lose 7 kilograms in a month?
You may lose more weight during this period, but without such a goal, dealing with the excess weight will be very simple.
best diet
- vegetarian diet.It is best not only to eat vegetables and fruits, but also to supplement dairy products.This way you won't lose protein valuable to your body, and the menu will be richer and more varied.
- protein.The most common one.Next, they eat lean meats, fish, cheese, kefir, vegetables and fruits.Total daily calories are 1,200 calories.
- alternately.Similar to the previous option, but initially with milk and vegetables separated by a few days, then gradually introduce carbohydrates.And all of this requires intense training.
Exercises to lose 7kg
But here you can slightly diversify the traditional options, introducing more complex practices and loads.
In addition to morning exercises and walks, you should also pay attention to:
- Abdominal contractions are performed using special techniques.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercise is very famous in Japan.
This way you can easily lose excess weight and feel great at the same time.
Lose 7kg in 2-3 months
This is the simplest and most harmless option on our list.It is perfect for those who want to get rid of excess weight in the long term without overexerting themselves.
effective diet
- Pulse power supply.Reduce fat intake.It comes in two types – supporting weight stabilization and reducing carbohydrate consumption.Dishes are prepared with a variety of ingredients and enjoyed slowly.
- A doctor's diet.It is based on dividing meals during strictly designated times.Daily calorie content - 1200 kcal.
- Separate meals for 90 days.It consists of 22 cycles of four days each, following the sequence - protein - starch - carbohydrates - vitamin days.第 7 个循环后 - 仅在水上卸载。
Suitable exercises
To lose 7 kg in 2-3 months, just increase your daily load.You can play sports if you want.
Best:
- Walk two stops a day.
- Do not use the elevator, only go up and down the stairs.
- Stretch once an hour, even while sitting at your desk.
- Do one of these light loads—plank, spin or hula hoop.
But other weight loss opportunities can easily be expanded:
- See a nutritionist and work with an expert to find the best nutritional options.
- Take a multivitamin.
- Alternative courses to assist beauty procedures - body wraps - salt baths - etc.
- Learn the author's technique.Many of them are designed to last a long time.
Therefore, losing 7 kg is not that difficult if you immediately set a time frame and goal for weight loss.All you have to do is eat right, reduce your daily caloric intake, increase your exercise, and you'll soon achieve the desired results.