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, and 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
In various sources, you can find an unlimited number of diets, ranging from banning certain foods to healthy fasting.
There are practically no healthy diets.They cause harm to the body.To lose 7 kg in a week, you do not need to starve.Concentrate all your attention on foods that are tasty and good for the body.
10 simple tips from a nutritionist:
- Focus all your attention on the deficit of calories consumed per day.Calorie intake is the basis of weight loss.
- Using a general formula, calculate your daily calorie intake.Each organism has its own caloric intake.It depends on the external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit.You need to calculate 15-20% percent of the norm.Such a deficit is considered healthy.It is important to remember that the bigger it is, the faster you will lose weight.
- Plan your diet properly and count calories.The latter is easy to do with the help of programs available on the Internet and kitchen scales.
- Eat a varied diet.A calorie deficit differs from dieting in that you can eat a variety of foods and still lose weight.
- Correctly calculate the proportions of BZHU.Normal proportions of consumption are considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity and training.
- Don't be afraid to take a day off for yourself.With numerous prohibitions and a long-term deficit, the body can begin to "fight back" by stocking up on all kinds of products, thus reducing the fat burning process.Metabolism will start to slow down.To avoid this, give your body harmful carbohydrates and fats.Such techniques are called "cheat meals" - psychological relief of the body.The basic principle is 1 meal that does not require counting calories.The calorie intake of the diet may exceed the norm.Over the next few days, your body will fill up with water.Remember that water is not fat.After a few days, everything will return to its place, the body will begin to respond more effectively to the deficiency.The frequency of doses depends on the percentage of fat: the lower it is, the more often you can afford it (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 a week are enough, alternating between cardio and strength exercises.More than one hour of physical activity a day is enough to shape a beautiful, pumped-up body.
- The duration of the deficit should not exceed 3 months.Take a break for a month.Break - maintaining caloric intake and activity.
Why rapid weight loss is harmful
Many people often perceive rapid weight loss as starvation, filling their heads with created ideals and forgetting about their own health.This may lead to 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 lost pounds will come back faster than you could lose them.
You can even put additional numbers on the scale.During long periods of 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 will not be able to absorb nutrients from the food it eats and will soon reject it, eventually leading to anorexia.
For quality weight loss, give preference to protein 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, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
Healthy fats include: vegetable oils, butter in small amounts, milk, nuts, seeds, avocados, fish oil, hidden fats (any food that is fried, baked or sautéed in oil).
The main thing is to consume healthy fats rationally.
The process of excess weight depends directly on fast carbohydrates.
They include all harmful foods, as they are digested quickly, increase the feeling of hunger and are responsible for the release of insulin and increased blood sugar.They mostly have a sweet taste.These are sugar, honey, flour, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, cereal pasta.
Beneficial for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- greenery,
- buckwheat porridge,
- low-fat cottage cheese.
These foods will help you create a low-calorie diet.
Diet for 7 days: how to make a menu
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 be eaten at certain times of the day and which cannot.
For example, sweet apples, pumpkin 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 - in the morning swelling will appear.
Consult your doctor before making any dietary changes.Make sure you don't have allergies or reactions to certain foods that cause swelling.
To avoid a crash, create your menu an hour before breakfast.Thus, you can formulate your wishes and fit the desired foods into the required caloric intake for the whole day.
For many, simply replacing foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients is enough.Replace sugar with honey.For many people with a sweet tooth, this can prevent relapse.
Replace granola and instant oats with coarsely ground, long-boiled oats.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 worse, but with additional spices you will quickly get used to it.Replace regular pasta with whole wheat pasta.
One Week Diet by Peta Wilson The Week
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal proteins.You should eat this way once every two months, maintaining constant activity and light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a specific amount - 1.5 liters, on the seventh day - drink only still water.
The diet requires strict adherence to the diet:
- first day– 5 boiled potatoes;
- secondly– 100 g of chicken meat;
- third– 100 g of meat;
- fourth– 100 g of low-calorie fish;
- fifth– no limited amount of vegetables;
- sixth– without additional product;
- seventh– still water.
Additional products are consumed cooked, except for vegetables.Products that are not included in the ready diet are prohibited.
You cannot add salt, spices or seasonings to the food.It is recommended to come off the diet gradually.High-calorie foods are completely excluded, even with a normal diet.
How to lose 7 kg in 2 weeks: a low-carb diet
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
They include simple carbohydrates, mainly containing sugar: honey, jam.It is preferable to eat carbohydrate foods in the first half of the day: cereals, potatoes, fruits.
Protein products should become the basis of the diet to maintain the necessary amount of muscles.The diet is called "drying".It is used to dry subcutaneous fat and emphasize body contours.
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
A low-carb diet is divided into two types:
- Classic- protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, flaxseed oil), vegetables (sweet pepper, cucumbers, lettuce) are allowed.Protein, animal protein, is consumed as a snack.There must be a protein product in your food.Linseed oil is limited to 1 tbsp.l for breakfast.Low-fat cottage cheese is welcome for dinner.
- crazy– Protein products and some vegetable fats are allowed.The diet should be followed periodically.
The process of forming a diet looks like this: in the first two weeks, carbohydrates are consumed in the first half of the day.Every day we reduce the amount of carbohydrates.
We smoothly transition from a classic low-carb diet to a crazy one that lasts 5-7 days.We are gradually returning to the classic low-carbohydrate diet.
It is not recommended to eat according to such rules for a long time.The main thing is to train intensively, alternating strength and cardio exercises.
The advantages include: acceleration of metabolism, maximum burning of subcutaneous fat.
Cons: stress on the body, suitable for perfectly healthy people.
How to lose weight by 7 kg in 3 weeks: peasant diet
It is often used in early spring.
The peasant diet helps to stop the development of cellulite due to the consumption of fiber and low-carbohydrate foods
Basic principle– wash away hunger, trick the brain with the “fullness” of a full stomach with water.This is how toxins eaten in winter are removed from the body.
You should start your 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;vegetables are forbidden from potatoes.Tea, coffee, homemade juice are allowed, other products are prohibited.
It helps to stop the development of cellulite by eating fiber and low carb foods.
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 should take the prescribed medication as prescribed by your doctor.
How to lose weight by 7 kg in 4 weeks: effective gymnastics
Remember that proper nutrition is only 80% of the formation of an ideal body, the remaining 20% is related to sports.
In addition to the caloric deficit and diets, it is worth dedicating 5 days a week to training.
It is impossible to achieve a slim figure through diet alone.In addition to the caloric deficit and diets, it is worth devoting 5 days a week to training: three strength training, two cardio.
The combined intense fat burning and muscle building will produce results that you will notice within a week.
No diets or pills
The main principle of any weight loss is harmony with the body, which means full awareness of the true desires, capabilities of the body, knowledge of its functioning.
The best diet is intuitive eating, which has no limits or boundaries.The main thing is to understand what you really 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 some time you can feel the pleasure of taking food.
The same goes for water.When there is a serious shortage of water, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines to function better and flushes toxins from the body.
Weekly training program
The basic 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 practice anywhere: at home or in the gym.
Running for weight loss
Cardio exercises are considered the most effective way to burn fat.Exercising the heart stimulates improved blood circulation and trains every muscle group.
It also saturates the body with oxygen.Running is the foundation of cardio.In addition, running forms a correct posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long distance running that is based on time rather than speed will increase the front muscles of the upper legs and calves.To avoid bulky legs and possible weight gain, consider interval running.
The main purpose of running is acceleration and endurance.The run is divided into stages: light jogging for five to ten minutes, then acceleration for a while.Calm rhythm again, then acceleration.Do not immediately stop interval running, do not forget about the warm-up.
To begin with, start accelerating from half a minute, then a calm pace should last 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 your interval each week to avoid overtaxing your body.Remember to follow the rhythm of your breathing.
Each has its own rhythm, but there are two common types:
- Take a deep breath through the nose and exhale through the mouth, which will stretch for 3-4 steps.
- Two short inhalations through the nose, two short exhalations through the mouth, the duration of which will be one step.
Don't forget to rest.To avoid serious consequences, do not forget to give your body a rest.For rapid weight loss, a rest of one day a week is enough.
Jump rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
Also, the jumping rope helps to form a 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 injuries, cramps and pain in the area of the foot later.
To make your task easier, divide the exercise into approaches and number of jumps.To begin with, 100 jumps of 10 approaches will be enough.Increase to 300 jumps per 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.
Slimming hoop
Hopping is a cardio exercise.Repetitive activities with spikes will strengthen your back muscles.
But the result will be if the abdominal muscles are tense all the time 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 sharply.10-15 minutes a week is enough.
Remember that your stomach should be empty before physical activity.You should start exercising 2-3 hours after eating.Remember to breathe.Irregular breathing during exercise will lead to negative consequences.
Conclusion
With the help of diets, you should correct your body, but not mock it.
Make sure that these are not personal complexes and that losing weight is really necessary to rid the body of extra pounds.Only with health benefits you can achieve ideal shape.