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 a low body fat percentage.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 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
There are an unlimited number of diets in various sources, from banning certain foods to healthy fasting.
There is practically no healthy diet.They cause damage to the body.You don't need to starve to lose 7 kg in a week.Focus all your attention on food that is tasty and healthy for your body.
10 simple tips from a nutritionist:
- Focus all your attention on the lack of calories you are consuming for the day.Calorie intake is the basis of weight loss.
- Use a general formula to calculate your daily calorie intake.Every body has its own caloric intake.It depends on the person's external parameters (height, weight, age) and 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 note that the bigger it is, the faster it will lose weight.
- Plan your diet correctly and count calories.The latter can be done easily with programs available on the Internet and a kitchen scale.
- Eat a variety of foods.A calorie deficit differs from dieting in that you can eat different foods and still lose weight.
- Calculate the ratios of BZHU correctly.Normal consumption rates are 25% fat, 45% protein, 30% carbohydrates, taking into account activity and training.
- Don't be afraid to take a day off for yourself.In the case of numerous prohibitions and long-term shortages, the body can begin to "fight back" by accumulating any products, thereby reducing the fat burning process.Metabolism starts to slow down.To avoid this, give your body harmful carbohydrates and fats.Such techniques are called "cheat meals" - this is psychological relief for the body.The main principle is 1 meal that does not require calorie counting.The calorie intake of the diet may exceed the norm.Over the next few days, your body will fill up with water.Remember, water is not fat.After a few days, everything will return to its place, the body will start to react more effectively to the deficiency.The frequency of dosing depends on the percentage of fat: the lower it is, the more often you can afford (once a week or once a month).
- Get enough sleep.In order not to harm your health, sleep should be at least 7 hours.
- Exercise regularly.3-4 training sessions per week are sufficient, alternating cardio and strength exercises.More than one hour of physical activity per day is enough to create a beautiful, pumped-up body.
- The duration of the absence may not exceed 3 months.Take a month off.Break - maintaining calorie intake and activity.
Why rapid weight loss is harmful
Many people often perceive rapid weight loss as starvation, fill their heads with created ideals and forget about their own health.This may result in the need for treatment.
Rapid weight loss is stressful for 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 kilograms you lose will come back faster than you could lose them.
You can even add extra numbers to the scale.During prolonged fasting, the body goes into "storage" mode, slowing down the metabolism.Even eating an apple can affect weight gain.
At worst, you won't be able to control your rapid weight loss.The body cannot absorb nutrients from the food it eats and soon rejects it, which later leads to loss of appetite.
For quality weight loss, prefer protein-containing 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, prefer protein-containing 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, fried or steamed in oil).
The most important thing is the reasonable consumption of healthy fats.
The process of gaining excess weight directly depends on fast carbohydrates.
This includes all harmful foods, as they are quickly absorbed, increase the feeling of hunger, are responsible for the release of insulin and elevated blood sugar levels.They mostly taste sweet.These include sugar, honey, flour products, sweet drinks, fruits, and dairy products.
Prefer complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- walnut,
- cereals, cereal pasta.
Useful for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- egg,
- carrot,
- cucumber,
- tomato,
- greens,
- buckwheat porridge,
- low-fat cottage cheese.
These foods help you create a low-calorie diet.
Diet for 7 days: how to make a menu
In order 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 and cannot be eaten at certain times of the day.
For example, sweet apples, pumpkins and beets should not be eaten in the evening.
Milk contains lactose, which promotes insulin production;it is not desirable to consume it in the evening - swelling occurs in the morning.
Consult your doctor before making any dietary changes.Make sure you don't have any allergies or reactions to certain foods that cause swelling.
To avoid failure, prepare the menu an hour before breakfast.This is how you can formulate your desires and include the desired foods in the required caloric intake for the whole day.
For many people, replacing foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients is sufficient.Replace sugar with honey.For many people with a sweet tooth, this can prevent a relapse.
Replace granola and instant oatmeal with coarsely ground, long-cooked oatmeal.The calorie content is much less.White bread should be replaced with whole grain bread or crusty bread.Don't buy bread that contains sweeteners, spices or margarine.
Mayonnaise should be replaced with yogurt, the taste is weaker, but you will quickly get used to it with additional spices.Replace traditional pasta with whole wheat pasta.
Diet for a week from "the week" by Peta Wilson
Peta Wilson's diet is based on fermented milk drinks (yoghurt, kefir, fermented baked milk), vegetables and animal proteins.You should eat like this once every two months, keep active and do light sports.
Fermented milk drinks containing 1 specific product are consumed for six days in a given amount - 1.5 liters, on the seventh day - drinking only non-carbonated water.
The diet requires strict adherence to the diet plan:
- first day- 5 boiled potatoes;
- second- 100 g of chicken;
- third- 100 g of meat;
- fourth- 100 g of low-calorie fish;
- fifth– there is no limited amount of vegetables;
- sixth– without additional product;
- seventh– still water.
Other products are eaten cooked, except for vegetables.Products not included in the prepared diet are prohibited.
You cannot add salt, spices or seasonings to food.It is advisable to gradually withdraw from the diet.High-calorie foods are completely excluded, even in 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.In the first half of the day, it is advisable to eat carbohydrate-containing foods: cereals, potatoes, fruits.
Protein products should become the basis of the diet to maintain the necessary amount of muscle.The diet is called "drying".It is used to dry the fat under the skin and highlight the body contour.
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
Low-carb diets are divided into two types:
- Classic- animal protein products (eggs, fish, seafood, meat), unsaturated fats (nuts, flaxseed oil), vegetables (peppers, cucumbers, lettuce) are allowed.Protein, animal protein, is eaten as a snack.There must be a protein product in the meal.Flaxseed oil is limited to 1 tablespoon.l.for breakfast.Low-fat cottage cheese is welcome for dinner.
- Crazy– Protein products and some vegetable fats are allowed.The diet must be followed periodically.
The process of creating a diet looks like this: in the first two weeks, carbohydrates are consumed in the first half of the day.We reduce the amount of carbohydrates every day.
We smoothly transition from the classic low-carb diet to a crazy diet that lasts 5-7 days.We are gradually returning to the classic low-carbohydrate diet.
It is not advisable to eat according to such rules for a long time.The point is intense training, alternating between strength and cardio exercises.
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
It is often used in early spring.
Peasant diet helps stop cellulite due to fiber and low carb consumption
Principle– wash away hunger, trick the brain with the “fullness” of a stomach full of water.This is how the toxins consumed in the winter leave the body.
Start the day with a glass of water on an empty stomach and before going to bed.You should drink 3 liters of water a day.The diet differs from the drinking diet in that it contains vegetables and protein products.
Cereals are limited to buckwheat or rice;potatoes are prohibited as vegetables.Tea, coffee, homemade fruit juice are allowed, other products are prohibited.
By eating fiber and low-carbohydrate foods, it helps to stop the development of cellulite.
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 medicines prescribed by the doctor.
How to lose 7 kg in 4 weeks: effective exercise
Remember, proper nutrition is only 80% of the development of an ideal body, the remaining 20% is related to sports.
In addition to the caloric deficit and diets, it is worth devoting 5 days a week to training.
It is impossible to achieve a slim figure through nutrition alone.In addition to the calorie deficit and diets, it is worth allocating 5 days a week to training: three strength training sessions, two cardio sessions.
The combined results of intense fat burning and muscle growth can be seen within a week.
No diets or pills
The main principle of all weight loss is harmony with the body, which means full awareness of true desires, the body's capabilities, and knowledge of its functioning.
The best diet is intuitive eating that has no limits or boundaries.The point is to understand what we want to eat and in what quantity.Food is not a reward or a pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Do not eat on a full stomach.Stop eating when you feel 80% full.After a while, you can feel the joy of eating.
The same applies to water.In case of severe water shortage, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines to function better, and removes toxins from the body.
Weekly training 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 exercise anywhere: at home or in the gym.
Running to lose weight
Cardio exercise is the most effective way to burn fat.Exercising the heart stimulates blood circulation and trains individual muscle groups.
It also saturates the body with oxygen.Running is the basis of cardio.In addition, running develops correct posture and improves lung function.But remember that muscle weighs more than fat.
Therefore, long-distance running, which is based on time rather than speed, increases the upper leg and anterior calf muscles.To avoid bulky legs and possible weight gain, consider interval running.
The main goal of running is acceleration and endurance.The run is divided into sections: an easy jog for five to ten minutes, followed by a period of acceleration.Calm rhythm again, then acceleration.Don't stop interval running immediately, don't forget to warm up.
To begin with, start accelerating from half a minute, then the 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 the interval time each week to avoid overloading the body.Don't forget to follow the rhythm of your breathing.
Everyone has their own rhythm, but there are two general types:
- Take a deep breath through your nose, then exhale through your mouth, which can be extended for 3-4 running steps.
- Two short inhalations through the nose, two short exhalations through the mouth, the duration of which will be one running step.
Don't forget to rest.To avoid serious consequences, do not forget to rest your body.One day off a week is enough to lose weight quickly.
Skipping rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost every muscle group.
In addition, the skipping rope helps to develop correct posture and strengthen the back muscles.One hour of jumping rope burns 500 calories.
Shoes play an important role.It should be comfortable to avoid future injuries, cramps and pain in the crotch area.
To make the task easier, divide the exercise into approaches and jumps.For starters, 100 jumps consisting of 100 approaches will be enough.Increase to 300 jumps in a week.
The effectiveness of this exercise will be noticeable within a week.Jumping rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Weight loss hoop
Hooping is a cardio exercise.Repeated activities using spikes strengthen the back muscles.
But the result will be if the abdominal muscles are constantly strained and the duration of the exercise is gradually increased.
Start when you feel tired and a little sore.Don't let your body get hurt.Do not increase the load too suddenly.10-15 minutes a week is enough.
Do not forget that the stomach must be empty before physical activity.You should start training 2-3 hours after a meal.Don't forget to breathe.Uneven breathing during exercise has negative consequences.
Conclusion
With the help of diets, you need to correct your body, but not mock it.
Make sure that these are not personal complexes, and losing weight is really necessary to get rid of excess body weight.You can achieve the ideal shape only with health benefits.