For healthy weight loss, it is important to know the nuances of the diet to lose 7 kg in a week and harm your health.The priority remains our numbers in the mirror and then on the scales.
A beautiful body is not 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.Do not follow the numbers on the scale.The first indicator is a picture in the mirror and measurements.
10 tips for those who want to lose weight very quickly
You can find an unlimited number of diets on various sources, from banning specific foods to healthy fasting.
There are practically no healthy diets.They harm the body.You don't need to starve to lose 7 kg in a week.Focus on foods that are tasty and healthy for the body.
10 simple tips from a nutritionist:
- Focus on the calorie deficit consumed per day.Calorie intake is the basis of weight loss.
- Calculate your daily calorie intake using a general formula.Each body has its own caloric intake.It depends on external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit.You should calculate the percentage of 15-20% of the norm.Such a deficiency is considered healthy.It is important to remember that the bigger you are, the faster you will lose weight.
- Plan your diet properly and count calories.Lastly, it's easy to use apps available on the Internet and kitchen scales.
- Eat a variety of foods.A calorie deficit diet is different from a diet where you can eat different foods and still lose weight.
- Correctly calculate BZHU ratios.The normal proportions of normal consumption are 25% fat, 45% protein, 30% carbohydrate, considered by calculation 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 piling on any product, thereby reducing the fat burning process.Metabolism will start to slow down.To prevent this, give your body unhealthy carbohydrates and fats.Such techniques are called "cheat food" - psychological relief of the body.The basic principle is 1 meal that does not require counting calories.The caloric intake of the diet may exceed the norm.Over the next few days, your body will fill with water.Remember, water is not oil.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, the more often you can pay 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 workouts per week are enough, alternating cardio and strength training.More than an hour of physical activity a day is enough to create a beautiful, pumped body.
- The period of shortage should not exceed 3 months.Take a break for a month.Break - maintenance of caloric intake and activity.
Why losing weight quickly is harmful
Many people often forget about their own health, filling their heads with created ideals and starving for rapid weight loss.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 the lost pounds will come back faster than you can lose them.
You can even give additional numbers on the scale.When fasting for a long time, the body goes into "storage" mode, slowing down the metabolism.Even eating an apple can affect weight gain.
In the worst case scenario, you won't be able to lose weight fast.The body will not be able to absorb nutrients from the food eaten and will soon reject it, which will later lead to anorexia.
For quality weight loss, prefer 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, prefer 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, in small amounts, milk, nuts, seeds, avocados, fish oil, hidden fats (any food fried, baked or cooked with oil).
The main thing is to consume healthy fats rationally.
The process of gaining excess weight directly depends on fast carbohydrates.
These include all unhealthy foods, because they are quickly absorbed, increase the feeling of hunger and are responsible for the spread of insulin and blood sugar.It has a mostly sweet taste.These are sugar, honey, flour products, sweet drinks, fruit, dairy products.
Prefer complex carbohydrates:
- vegetables,
- grain,
- legumes,
- seed,
- nuts,
- cereals, cereal pasta.
Useful for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- ovary,
- carrot,
- Cucumber,
- tomatoes,
- greens,
- buckwheat porridge,
- low-fat cottage cheese.
These foods will help you organize a low-calorie diet.
Diet for 7 days: How to create 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 what foods can and cannot be eaten at certain times of the day.
For example, sweet apples, pumpkins and beets are not eaten in the evening.
Milk contains lactose, which promotes insulin production;It is undesirable to consume in the evening - swelling will appear in the morning.
Consult your doctor before making any dietary changes.Make sure you don't have allergies or reactions to certain foods that cause bloating.
To avoid an accident, create a menu an hour before breakfast.This way, you can plan your cravings and match the foods you want to your calorie intake for the whole day.
For many, replacing foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients is enough.Replace the image with honey.A sweet tooth can prevent a relapse for many people.
Instead of granola and instant oatmeal, replace it with long-cooking oatmeal.Calorie content is less.White bread should be replaced with whole grain bread or crisp.Do not buy bread with sweeteners, spices or margarine.
Mayonnaise should be replaced with yogurt, the taste is low, but you will quickly get used to additional spices.Replace regular pasta with whole grain pasta.
Peta Wilson "The Week" is a week is a week
Peta Wilson's diet is based on fermented milk drink (yogurt, kefir, fermented baked milk), vegetables and animal protein.In this way, you should maintain constant activity and light sports once every two months.
Fermented milk drinks, which are 1 special product, drink in one amount - 1.5 liters for six days, on the seventh day - drink only water.
The diet requires strict adherence to the diet plan:
- the first day- 5 boiled potatoes;
- the second- 100 g of chicken meat;
- the third- 100 g of meat;
- the fourth- 100 g of low-calorie fish;
- in five types- no limited amount of vegetables;
- the sixth- without additional products;
- the seventh- Still water.
By-products are boiled, except for vegetables.Products not included in the prepared diet are prohibited.
You can not add salt, spices or seasonings to food.It is advisable to go off the diet gradually.High-calorie foods are also excluded in a completely 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, which are mainly sugar: honey, jam.In the first half of the day, it is preferable to take carbohydrate foods: cereals, potatoes, fruits.
Protein products should be the basis of the diet to maintain the required amount of muscle.The diet is called "drying".It is used to dry the subcutaneous fat and emphasize 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 (sweet pepper, cucumber, lettuce) are allowed.Protein, animal protein, is consumed as a snack.You should have a protein product in your meal.Linseed oil is limited to 1 tbsp.l.for breakfast.Low-fat cutting cheese is pleasant to eat.
- crazy- Protein products and some vegetable oils are allowed.The diet should be followed in periods.
The process of creating a diet looks like this: during the first two weeks, carbohydrates are consumed in the first half of the day.It reduces the amount of carbohydrates every day.
We went from a classic low-carb diet to a crazy one lasting 5-7 days.We are gradually returning to the classic low-carb diet.
It is not recommended to eat according to such rules for a long time.The key is to perform intense, alternating strength and cardio exercises.
The advantages include: acceleration of metabolism, maximum burning of subcutaneous fat.
Cons: stress for the body, suitable for absolutely healthy people.
How to lose 7 kg in 3 weeks: peasant diet
It is often used in early spring.
A peasant diet helps to stop the development of cellulite due to the consumption of fiber and low-carbohydrate foods
Basic principle- Wash away hunger, tricking the brain with "fullness" in a stomach full of water.It is the toxins eaten in the winter are removed from the body.
You should start your day with an empty stomach and a glass of water before going to bed.You need to drink 3 liters of water a day.The diet includes vegetables and protein products from the drinking diet.
Cereals are limited to buckwheat or rice;Vegetables are forbidden from potatoes.Tea, coffee, homemade water are allowed, other products are prohibited.
By consuming 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 important vitamins.You should take the medicines prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Remember, proper nutrition is only 80% of the formation of an ideal body, the remaining 20% is related to exercise.
In addition to calorie deficit and diets, it is worth dedicating 5 days a week to exercise.
It is impossible to achieve a slim figure by diet alone.In addition to calorie deficit and diets, it is worth devoting 5 days a week to training: three strength training, two cardio.
Combined intense fat burning and muscle gain will result in results you'll see within a week.
No diets or pills
The main principle of any weight loss is to fit the body, which is full awareness of true desires, knowing the capabilities and functioning of the body.
The best diet is intuitive eating with no restrictions or boundaries.The key is to understand what you really want to eat and how much you want to eat.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 pleasure of eating.
The same goes for water.When there is a severe lack of water, the body retains it.This causes swelling.Water warms the stomach, helps the intestines work better and flushes toxins from the body.
Weekly exercise program
The main principle of physical activity is to divide training into muscle groups: legs and hips, shoulders and calves, back and triceps, chest and biceps.You can practice anywhere: at home or in the gym.
Trying to lose weight
Cardio exercise is considered the most effective way to burn fat.The load on the heart stimulates improved blood circulation and trains every muscle group.
It also saturates the body with oxygen.Running is the basis of cardio.In addition, working forms develop correct posture and lung function.But remember that muscle weighs more than fat.
Therefore, long-distance running, which is based on time, not speed, will increase the front muscles of the upper legs and calves.Consider running without breaks to prevent leg cramps and possible weight gain.
The main purpose of running is acceleration and endurance.Running is divided into stages: an easy run for five to ten minutes, then speed up for a while.Again, a calm rhythm, then acceleration.Do not stop working immediately, do not forget to warm up.
To start, start accelerating for half a minute, then it should continue for one and a half minutes.The breaks are always the same.Repeat the acceleration five to eight times.
Stops should not be more than 3-4 times.Increase your interval time each week to load your body.Do not forget to follow the rhythm of your breath.
Everyone has their own rhythm, but there are two common types:
- Take a deep breath through your nose and exhale through your extended mouth for 3-4 working steps.
- Two short inhalations through the nose, two short exhalations through the mouth, will take one step.
Don't forget to rest.Remember to give your body a break to avoid serious consequences.One day a week break is enough for rapid weight loss.
Jump rope to lose weight
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
Also, jumping rope helps to create a correct posture and strengthen the back muscles.An hour of jumping rope burns 500 calories.
Shoes play an important role.It should be comfortable to avoid injury, cramps, and pain in the area afterward.
To make your task easier, divide the exercises into approaches and jumps.For beginners, 10 approaches to 100 jumps will be enough.300 increase in one week.
The effectiveness of this exercise will be noticeable within a week.Like other cardio exercises, jumping rope is a great warm-up before strength training or stretching.
Ring for weight loss
Hooping is a cardio exercise.Repeated activities using crunches will strengthen your back muscles.
But the result is that the abdominal muscles are always tense and the training time gradually increases.
If you are tired and a little sore, start at once.Don't let your body rot.Do not increase the load suddenly.10-15 minutes a week is enough.
Your stomach should be empty before physical activity.You should start training 2-3 hours after eating.Remember to breathe.Uneven breathing during exercise will lead to negative results.
Opinion
You need to fix your body with the help of diets, but don't make fun of it.
Make sure that these are not personal complexes, and losing weight is really necessary to rid the body of excess weight.You can achieve ideal shape only with health benefits.