This article provides comprehensive answers to the question of how to lose 7 kg in a week at home and what diet you need to follow for this. You will also learn several effective exercises that will help you burn fat deposits quickly.
What factors can affect weight loss?
Today, home weight loss diets will surprise few people, but why doesn't everyone who loses weight manage to get rid of excess weight even with the most strictly planned diet? There are several reasons for this, we recommend that you familiarize yourself with them in detail:
Sports
With any diet for weight loss at home, it is necessary to exercise. With prolonged restriction of portion size and nutrient quality, metabolism slows down, which, among other things, slows down the process of losing weight. Sporting activities stimulate your metabolism and help you actively lose excess calories.
In addition, with sudden weight loss, the skin becomes flabby and flabby; Sports activities help to tone them.
Nutrition
The basis of the diet should be healthy foods in small quantities and not hunger strikes or junk food. The first foods to be removed from the list of permitted foods are chips, mayonnaise, carbonated drinks, fast food, fried, smoked and sweets.
Breakfast
Everyone has to have breakfast. Breakfast helps to activate the work process of the entire body, reduces cravings throughout the day and thus reduces the likelihood of weight gain.
Dream
Adequate sleep is the key to the beauty and health of the human body. When sleep is disturbed, a person feels depressed, gets tired quickly, starts to eat a lot and subconsciously hopes that food will give him more strength.
stress
People's reactions to stress vary. Some people start eating a lot, others stop eating altogether. The first have problems with being overweight. In order to cope with yourself in such moments, we recommend walks in the fresh air, yoga and exercise. These movements make a person more resilient to difficult situations.
Binge eating
After a long diet or a hunger strike at home, it is common to overeat. Therefore, avoid feeling hungry and always take healthy foods with you as a snack: dried fruits, crackers, fruits. This way you think less about food and avoid overeating.
Clear plan
Be sure to write down an action plan and the desired goal in order to pursue it without being distracted by external factors. In this way, the weight loss process will be more effective and faster.
Magic pills
Under the influence of advertising, many people begin to buy diet pills, firmly believing that by simply drinking the medicine they can easily lose extra pounds. There may be really effective medications, but be sure to pay attention to the side effects that occur afterwards. Only exercise and a healthy diet will help you lose weight without harming your health.
Environment
Tell those around you that you plan to lose weight. Because often, as soon as you think about a different diet, a friend invites you to tea with sweets or your mother brings delicious pastries. Ask your loved ones to support you.
Diseases
Obesity can be caused by problems with the endocrine system. Therefore, be sure to consult a doctor, eliminate the problem, and then take care of your figure.
Is it possible to lose 7 kg in a week without dieting?
How to lose 7 kg in a week at home without a diet? This question often arises among women after the holidays or before an important event. But nutritionists can't give a clear answer to this; it all depends on the person. But you can follow the basic rules that will definitely help you get rid of a few extra pounds at home without special diets.
Water
Drink 30 ml of water per 1 kg of body weight - one glass at a time - before 7 p. m. during the day. It helps cleanse the body of toxins and has a positive effect on kidney function. Be sure to drink a glass or two of warm water in the morning and only have breakfast after 30 minutes. Adding a teaspoon of lemon juice to your morning water will improve the functioning of your digestive system.
Avoid carbonated drinks. Replace them with herbal teas; For rapid weight loss, infusions made from chamomile, parsley and green tea are best.
1200 calories
Compose a menu for two days so that the incoming products contain no more than 1200 kcal. The last dinner should be eaten 3 hours before bedtime. Divide meals into 4-5 meals per day. Remember that physical activity is required. Running helps keep the body in shape and activates the burning of excess weight within a few days.
- Avoid sugar, eat a minimum of salt. Salt can retain fluid in the body, and this is an additional 2-3 kg. Therefore, minimize consumption. Do not add salt to food while cooking; add salt that is already on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, eat sweet fruits or dried fruits in small quantities to satisfy your sweet cravings.
- Avoid fried, smoked and fatty foods, eat more vegetables, fruits and protein foods.
- Sauerkraut will help you lose weight quickly. It contains a large amount of fiber, which, like a brush, cleanses the body of harmful substances. In addition, cabbage contains a large amount of useful substances and provides a feeling of satiety for a long time.
Exercises
We recommend that you familiarize yourself with exercises that will help you lose 7 kg in a week. You need to do a series of exercises 5 days a week. When you go to the gym, dedicate two workouts to cardio training and three to strength training. It is best to seek the help of a trainer, who will select an individual weight loss program for you.
Swing your legs
You can easily do this exercise at home. Take a chair and hold the back of it with your hands. Place your feet shoulder-width apart. Then raise your legs one at a time as high as possible and make sharp swings. For maximum effect, perform 3 sets of 20 repetitions.
Squats
For home use, squats are ideal for losing weight in the lower body. Place your feet shoulder-width apart, as you exhale, bend your legs as if you were going to sit on a chair, keeping your back straight, bend forward slightly and return to the starting position as you inhale.
Jump
Jumping is the easiest way to lose extra pounds. There is no special technique for its implementation, the main thing is to get started. The more you jump, the better. Remember that you must lower yourself to the floor with your legs bent to avoid injury.
plank
Assume a static body position, resting only on your toes and hands and hold for 1-2 minutes. You can do several approaches at once or several times a day. This exercise strengthens the muscles of the entire body and also fights fat deposits.
Effective and quick diet
One of the best diets for losing weight at home is cabbage. After all, this particular vegetable meets three main criteria: it satisfies the feeling of hunger for a long time, cleanses the body and fills it with almost all useful substances. Cabbage can be eaten in all varieties, preferably raw or steamed. We recommend that you familiarize yourself with a sample menu for 7 days, after which you can get rid of 4-7 extra kg, depending on the characteristics of your body. Basic nutrition rules:
Eat up to 600 g of cabbage soup and fresh cabbage every day and drink up to 2 liters of water.
One serving is no more than 200 g, eat 4 times.
Cabbage diet
- Day one: During the day we eat cabbage soup, an orange, a glass of low-fat kefir and drink 2 liters of water.
- Second day: Vegetable soup again, in addition we eat raw vegetables, for dinner you can prepare a vegetable salad seasoned with vegetable oil and 150 g of boiled chicken fillet, we drink water all day.
- Third day: cabbage soup, fruit, low-fat kefir, 100 g of boiled chicken.
- Fourth day: cabbage soup, vegetables, 150 g of boiled fish, orange, kefir.
- Fifth day: Cabbage soup, 150 g boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad, dressed with olive oil.
- Stick to the same diet for the next two days.
You can lose 7 kg in a week at home if you follow a kefir diet that will help you lose belly fat. However, it belongs to the strict mono diets, long-term use of which is not recommended.
Side effects
There is balanced and unbalanced nutrition. Balanced measures can be followed for a long period of time without harm to health. It is better to avoid unbalanced measures altogether or stick with them for a maximum of a week. Such a diet can lead to diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.