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 to harm your health. The priority remains our reflection in the mirror, then the numbers on the scale.
A great body isn't just about low body fat. 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 look for 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
An unlimited number of diets can be found in a variety of sources, ranging from banning specific foods to healthy fasting.
There is hardly any healthy diet. They are harmful to the body. You don't have to starve to lose 7kg in a week. Concentrate all your attention on tasty and healthy foods for the body.
10 easy tips for nutritionists:
- Focus on your daily calorie deficit. Calorie intake is the basis of weight loss.
- Calculate your daily calorie intake using a common formula. Each organism has its own calorie intake. It depends on a person's external parameters (height, weight, age) and activity.
- Create a daily calorie deficit. You need to calculate 15-20% of the norm. This deficiency is considered healthy. It is important to remember that the bigger it is, the faster you will lose weight.
- Eat the right diet and count the calories. The latter can be easily achieved using programs available on the Internet and a kitchen scale.
- Eat a variety of foods. Calorie deficiency differs from dieting in that you can eat different foods and the body loses weight.
- Correctly calculate the proportions of the BJU. The normal proportion of consumption is considered 25% fat, 45% protein, 30% carbohydrate, taking into account activity, training.
- Don't be afraid to organize a day off. With many prohibitions, long-term deficiency, the body can begin to "fight", storing all products, thereby reducing the process of fat burning. The metabolism will slow down. To avoid this, give the body unhealthy carbohydrates, fats. These techniques are called “cheat meals” - psychological relief to the body. The main principle is 1 meal, which does not require calorie counting. The calorie intake of the diet may exceed the norm. The following days, the body will be filled with water. Remember that the water is not greasy. After a few days everything will return to its place, the body will become more efficient in responding to the deficit. The frequency of intake depends on the percentage of fat: the lower, the more you can afford (once a week or once a month).
- Get enough sleep. In order not to harm health, sleep should be at least 7 hours.
- Exercise regularly. 3-4 workouts per week are enough, where cardio and weight training alternate. More than an hour of physical activity per day is enough to form a beautiful, swollen body.
- The duration of the deficit should not exceed 3 months. Take a month's break. Break - maintain calorie intake and activity.
Why losing weight fast is harmful
Rapid weight loss is often seen by many as starvation, stuffing their heads with created ideals and forgetting their own health. This may result in the need for treatment.
Rapid weight loss is stressful on the body. Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of periods - these symptoms cannot be avoided.
The smallest thing that can happen in the end is that all the pounds lost will come back faster than you could have lost.
You can even type additional numbers on the scale. With prolonged fasting, the body activates the “storage” mode, slowing down the metabolism. Even an apple eaten can affect weight gain.
At worst, you won't be able to control rapid weight loss. The body will not be able to suck the useful substances from the eaten food, it will soon give them up, which will further lead to anorexia.
For high quality weight loss, choose protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates, and don't be afraid of fat.
What you need to lose weight in a week
For high quality weight loss, favor protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates, and don't be afraid of fat.
Healthy fats include vegetable oils, small amounts of butter, milk, nuts, seeds, avocados, fish oil, hidden fats (any food fried, baked or cooked withbutter).
The main thing is to eat healthy fats in a rational way.
The process of gaining excess weight directly depends on fast carbohydrates.
These include all harmful foods, as they are quickly absorbed, increase hunger, are responsible for releasing insulin, and increase blood sugar. Mostly sweet. These are sugar, honey, flour products, sugary drinks, fruits, dairy products.
Choose complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, cereal pasta.
Good for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- green,
- buckwheat porridge,
- fat free cottage cheese.
These foods will help formulate a low calorie diet.
Diet for 7 days: how to make a menu
To lose weight of 7 kg in a short time, you must limit your diet, exclude harmful carbohydrates: sweets, flour, fast food. It's important to know which foods you can eat at certain times of the day and which you can't.
For example, sweet apples, pumpkins, beets cannot be eaten in the evening.
Milk contains lactose, which promotes the production of insulin, it is undesirable to use it in the evening - edema will appear in the morning.
Consult your doctor before starting any dietary changes. Make sure you don't have any allergies or reactions to certain foods that cause swelling.
To avoid disruption, prepare your menu one hour before breakfast. Thus, you can formulate cravings, adapt the desired foods to the calorie intake required for the whole day.
Many people just need to replace products related to unhealthy fats or high calorie foods with low calorie products with useful composition. We replace sugar with honey. For many foodies, it can prevent relapses.
Substitute coarse, long-cooked oatmeal for instant cereal and oatmeal. The calorie content is much less. White bread should be replaced with whole grain bread or crusty bread. Do not buy bread with sweetener, spices, margarine in the composition.
Mayonnaise should be replaced with yogurt, it has an inferior taste, but with additional spices, get used to it quickly. Replace regular pasta with whole grains.
Peta Wilson's weekly diet "Week"
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented cooked milk), vegetables, animal proteins. You should eat this way every two months, maintaining constant activity, light sports.
Milk drinks fermented with 1 specific product are consumed for six days in a given amount - 1, 5 liters, on the seventh day - drinking only non-carbonated water.
Requires strict adherence to diet:
- 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 amount of vegetables;
- sixth- no additional products;
- seventh- still water.
Additional products are used in boiled form, with the exception of vegetables. Products that are not included in the finished diet are prohibited.
Salt, seasonings and spices cannot be added to food. It is advisable to quit the diet gradually. Foods high in calories are completely eliminated even with a regular diet.
How to lose 7 kg in 2 weeks: low carbohydrate diet
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
These are mainly simple carbohydrates, mainly containing sugar: honey, jam. It is better to take carbohydrate foods in the morning: cereals, potatoes, fruits.
Protein foods should be the staple of the diet to maintain the right amount of muscle. The diet is called "drying". It is used to drain subcutaneous fat, to highlight the relief of the body.
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, linseed oil), vegetables (peppers, cucumbers, lettuce) are allowed. As a snack use protein, protein of animal origin. There must be a protein product in the meal. Linseed oil is limited to 1 tbsp. l. breakfast. Low-fat cottage cheese is welcome for dinner.
- Crazy- protein foods and certain vegetable fats are allowed. The diet should be followed periodically.
The process of forming a diet looks like this: The first two weeks, carbohydrates are consumed in the morning. We are reducing the amount of carbohydrates every day.
Slowly transition from a classic low-carb diet to a crazy diet, lasting 5-7 days. Smoothly returning to the classic low-carb diet.
Eating by such rules is undesirable for a long time. The main thing is to do sports intensively, alternating strength and cardio exercises.
The benefits include: accelerated metabolism, maximum burning of subcutaneous fat.
Disadvantages: stress on the body, suitable for people in perfect health.
How to lose 7 kg in 3 weeks: a peasant diet
Often used in early spring.
The peasant diet stops the development of cellulite thanks to fiber and low-carbohydrate foods
The basic principleis to wash away hunger, to deceive the brain with the "satiety" of a stomach full of water. This is how toxins consumed during the winter are eliminated from the body.
Start your day with a glass of water on an empty stomach and before bed. You need to drink 3 liters of water per day. The diet differs from the consumption of authorized vegetables, protein products.
Cereals are limited to buckwheat or rice, potatoes are prohibited in vegetables. Tea, coffee, homemade fruit juice, other products are prohibited.
Helps stop the development of cellulite through the use of fiber and low-carb foods.
Duration of the diet - 3 weeks. It is based on a low calorie diet, so the body can suffer from a lack of essential vitamins. Prescribed medications should be taken as directed by a physician.
How to lose 7 kg in 4 weeks: effective gymnastics
Remember, good nutrition - only 80% of building an ideal body, the other 20% is sports related.
In addition to the calorie deficit, diets, you should devote 5 days a week to training.
It is impossible to achieve a slim figure with nutrition alone. In addition to the calorie deficit, diets, you should devote 5 days a week to training: three strength, two cardio.
Combined intensive fat burning and muscle gain will lead to results you will notice within a week.
Without diets and pills
The main principle of all weight loss is harmony with the body, which means full awareness of the real desires, the capabilities of the body, the knowledge of how it works.
The best diet is intuitive eating without taboos or limits. The main thing is to understand what you really want to eat and how much. Food is not a reward or a pleasure. Food is energy, the fuel of the body.
The rules are simple: listen to your body. Don't binge on a full stomach. Stop eating when you feel 80% full. After a while, you can feel the pleasure of eating.
The same is true for water. With a strong water deficit, the body stores it. This leads to swelling. Water rinses the stomach, helps the intestines to function better, removes toxins from the body.
Weekly exercise program
The main principle of physical activity is to divide the workouts 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 Weight Loss
Cardio exercise is considered to be the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation, trains each muscle group.
It also oxygenates the body. Running is the heart of cardio. In addition, running trains good posture and develops lung function. But remember, muscle weighs more than fat.
Therefore, running long distances, based on time and not on speed, will increase the anterior muscle of the legs and calf. To avoid massive legs and possible weight gain, take a closer look at interval running.
The main goal of running is acceleration and endurance. Running is divided into stages: an easy run for five to ten minutes, then acceleration for a while. Calm pace again, then acceleration. Don't stop running immediately, don't forget to warm up.
Start by accelerating for 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 3-4 times. Increase your intervals each week to avoid overloading your body. Remember to keep your breathing rate up.
Everyone has their own pace, but there are two common types:
- Take a deep breath in through your nose and breathe out through your mouth, which will stretch for 3-4 strides.
- Two short breaths through the nose, two short breaths through the mouth, the duration of which will be one running step.
Don't forget to rest. In order to avoid serious consequences, do not forget to give the body a break. For the fastest weight loss, a break of one day per week is sufficient.
Slimming rope
One of the most effective cardio exercises is jumping rope. Almost all muscle groups are involved in this exercise.
In addition, the rope contributes to the formation of correct posture and to the strengthening of the back muscles. One hour of skipping rope burns 500 calories.
Shoes play an important role. It should be comfortable to prevent injury, cramps and pain in the step area later.
For your convenience, divide the exercise into sets and number of jumps. To start, 100 jumps of 10 approaches are enough. Increase to 300 jumps per week.
The effectiveness of this exercise will be noticeable within a week. Jump rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Slimming hoop
The hoop is a cardio exercise. A repetitive spike load will strengthen your back muscles.
But the result will be if the abdominal muscles are in tension all the time, and the duration of the exercise is gradually increased.
Start when you are feeling fatigue and mild pain. Don't hurt your body. Do not increase the load too quickly. 10 to 15 minutes a week is sufficient.
Remember that you need an empty stomach before you exercise. You should start exercising 2-3 hours after eating. Remember to breathe. Uneven breathing during exercise will lead to negative consequences.
Conclusion
With the help of diets, you need to adjust your body, but not make fun of it.
Make sure these are not personal complexes, but weight loss is really necessary to rid the body of excess weight. Only with health benefits can you get ideal shapes.