Many girls strive for a great figure and want to look attractive and get the desired shape.Especially if they are not so difficult to achieve and you only need to lose a few kilograms to achieve the required shape.This time we will tell you how to lose 7 kg with the help of diets and exercises.And at the same time, do not exhaust yourself with meaningless, dangerous hunger strikes or excessive stress.In fact, it is not so difficult, you just need to reconsider your diet a little and pay more attention to physical activity.But the difficulty, and sometimes extremeness of the procedures, depends on the period during which you need to get rid of excess weight.
General principles
In addition to programs designed for different periods of time, there are several common nuances that are relevant for any time period:
- It is important to take into account the characteristics of your body and know about diseases, especially chronic ones.
- Before starting action, it is advisable to visit doctors - a therapist for general recommendations, and a nutritionist for individual prescriptions.
- Enter a strict daily routine and try to follow it, which most often means getting up at the same time and eating according to a schedule.
- Eliminate soda, chips, fast food and other unhealthy foods from your diet.
- Limit your consumption of sweet and salty foods - pastries, cakes, sweets, over-salted dishes.Reduce your daily intake of sugar and salt, but don't eliminate them completely.It may harm you.You can do things easier with goodies.If you really want it, then eat a small piece to discourage the desire.
- Immediately take it for granted that you cannot do without physical exercise, even if you have a lot of time.By losing weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of liquid per day, and this includes the water that comes with food in the form of juice, broth, and so on, leads to disruption of the functioning of some organs.And this is quite capable of leading to many serious consequences.Therefore, all water diets are not designed for a long period.
Lose 7 kg in 5 days
This is an extremely short period of time and therefore very dangerous.If for some reason you need to lose excess weight during this time, then it is better to prepare in advance for the fact that the kilograms will return quickly.
It will be difficult to retain the new mass, and such express methods are fraught with more serious consequences.The optimal time frame for weight loss is still considered 2-3 weeks or a month.
Diets for losing weight by 7 kg
Proper nutrition alone will not be enough here, which means you will have to sit on something not the most pleasant, but at least healthy.The same option is sometimes suitable for urgently cleansing the body of toxins.
Among the popular ones it is worth highlighting:
- Grapefruit diet.Are you hungry?We ate ½ of the fruit and washed it down with glasses of low-fat kefir.It’s difficult to hold on, but the result is noticeable.
- Water and bread.Drink 2 to 3 liters of liquid per day.They snack on sandwiches made from black or whole grain bread, with a low-fat layer of tomatoes, carrots, lettuce, and unsweetened fruits.
- Green tea.They eat fruits and vegetables - preferably fresh, not processed.Drink up to 5 cups of drink per day, no more.Flavor it with lemon, honey, ginger.
Exercises for weight loss
From a lack of carbohydrates, you will always want to sleep, but you will have to do physical activity, although without much diligence and without causing injury to 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 every morning for at least 15 minutes.
- Stand in the plank as long as you can, but optimally 5 sets of 20 seconds.
- 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 with it right away; bruises may form.
- During the day they squat, stretch their backs, and bend over.
- Before going to bed, they walk outside for an hour and walk several kilometers.
Has your body begged for mercy?Stop and reduce your load.
How to lose 7 kg in a week?
Some girls think that losing one kilogram a day is normal.But that's not true.
Only a healthy person can withstand this.Do you have chronic diseases of the heart, kidneys, or digestive system?Feel free to increase the time period and forget about all your needs or goals.None of them are worth your health.
Effective Diets
There are several programs for losing seven kilograms in a week.Among them, proven ones include:
- Buckwheat.Not suitable for everyone, not every girl can withstand several days on this cereal alone, diluting it 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 eaten at the same time.And all this without salt.
- Babushkina.We reduce the daily intake of carbohydrates to a thousand kilocalories.The basis of nutrition is vegetables, fruits and proteins (dairy products, lean meat and fish).
- 5 tablespoons.You can eat almost anything, but your portion should not exceed one hundred and fifty grams.Only alcohol is prohibited, the amount of salt and sugar is reduced.
Activities and sports exercises
Without activity, you won’t be able to lose seven kilograms in a week, so either sign up for a gym or work out at home.
Possible options:
- Every day - exercise for at least fifteen minutes, walking - five kilometers, running and hula hooping.
- Days 1, 3, 5 - cardiac stimulation - cardio equipment, dancing, fitness.
- Days 2,4,6 - cycling or swimming.Drive a few km.
- Day 7 - fasting.
Additionally, you can wear shapewear, do cleansing enemas, body wraps, massage, and take soda and salt baths.
Lose weight by 7 kg in 10-14 days
If it is possible to stretch out the process of losing extra pounds for ten days or two weeks, then we also reduce the likelihood of undesirable consequences.
Here you won’t have to starve so hard, limit yourself in anything, or resort to especially intense stress.
Nutrition for losing weight by 7 kg in 2 weeks
Among the most common options:
- Vegetable.Here we give preference to 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 daily nutrition 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 exclude salt from the entire diet, while eating only healthy foods.It’s very difficult to hold out like this, so don’t try too hard.And it is advisable to drink more, without waiting until you feel thirsty.
Exercises to lose weight by 7 kg
You can’t do without playing sports, but it’s not worth working hard and enduring pain and discomfort.You have excellent time frames, which means you can relax a little.Workouts can be the same as for losing weight in a week - exercise, walking, dancing, jumping rope, and so on.
From additional cleansing options and methods for shedding unnecessary kg, choose any three points from the following:
- Enemas.
- Wraps.
- Fasting days.
- Salt and soda baths.
- Rubbing 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’s enough to eat right, exercise in moderation, and at the same time you won’t feel bad or uncomfortable.
Possible diets
- Japanese salt-free.Involves eating rice, fish, seafood, vegetables, and fruits.Wash everything down with green tea.
- English.Vegetable and protein days alternate; the daily calorie content in any case does not exceed 1200 kcal.7, 14 and 21 days are fasting days, only drinking is allowed.
- Roller coaster.At 1 and 3 weeks, they eat food low in calories - 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 to give the body light loads of water.The most optimal:
- Exercise in the morning.
- Any set of exercises to work out problem areas.
- Mandatory walks of 3-5 km in the evenings.
Everything else, including additional cosmetic procedures, is at your discretion and wallet.Can you afford to visit a salon?Go, listen to specialists 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 kilograms will be quite simple.
Optimal diets
- Vegetarian.It’s better to eat not only vegetables and fruits, but also supplement them with dairy products.This way you won’t lose valuable protein for the body, and the menu will be richer and more varied.
- Protein.One of the most common.Following it, they eat lean meat, fish, cottage cheese, kefir, vegetables and fruits.The total daily calorie content is 1200 kcal.
- Alternation.Similar to the previous option, but initially alternate days with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercises to lose weight by 7 kg
But here you can diversify the traditional options a little, introduce more complex practices and loads.
In addition to morning exercises and walking, pay attention to:
- 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 easiest, most harmless option we have listed.It is perfect for those who want to get rid of excess weight for a long time without straining too much.
Effective Diets
- Pulse power supply.Reduces fat intake.It is divided into two types - supporting for weight stabilization and unloading with a decrease in the consumption of carbohydrates.Dishes are prepared from numerous ingredients and eaten slowly.
- Doctor's diet.The basis is fractional meals at strictly designated hours.Daily calorie content - 1200 kcal.
- 90 days of separate meals.It includes 22 cycles of four days each, following the sequence - protein - starch - carbohydrate - vitamin day.After the 7th cycle - unloading on water alone.
Suitable exercises
To lose 7 kg in 2-3 months, simply increase your daily load.If you wish, you can play sports.
Optimal:
- Walk two stops every day.
- Do not use the elevator, go up and down stairs only.
- Stretch every hour, even while sitting at your desk.
- Perform one of the types of light loads - a plank, spinning a hoop or hula hoop.
But additional opportunities for losing weight can be easily expanded:
- Go to a nutritionist and work with a specialist to find the best nutrition option.
- Take multivitamins.
- Alternate courses of auxiliary cosmetic procedures - body wraps - salt baths - and so on.
- Study the author's techniques.Many of them are designed to last for a long time.
Thus, losing 7 kg is not so difficult if you immediately set a time frame and goal for weight loss.All you have to do is eat right, reduce your daily calorie intake, increase your physical activity, and you will quickly achieve the desired effect.