This article provides a comprehensive answer to the questions of how you can lose 7 kg at home in a week, and what diet you should follow for this. You can also learn a number of effective exercises that will help you burn fat deposits quickly.
What factors can influence weight loss?
Few people are surprised by home weight loss these days, but why is it that even with the strictest diet, not everyone succeeds in getting rid of excess weight? There are several reasons for this, we recommend that you familiarize yourself with them in detail:
Sports
Any home weight loss regimen requires exercise. Due to the long-term limitation of the size of the portions and the quality of the nutrients, the metabolism slows down, which, among other things, slows down the weight loss process. Sports activity stimulates the metabolism and helps to actively lose excess calories.
In addition, if you suddenly lose weight, the skin becomes loose and sagging, sports activity will help to tighten it.
Nutrition
The basis of the diet is healthy food 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 should have breakfast. Breakfast helps to activate the work process of the whole body, reduces food cravings during the day, thus reducing the likelihood of gaining excess weight.
Dream
Sufficient sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person feels depressed, gets tired quickly, starts eating a lot, subconsciously hoping that food will give him more strength.
Tension
People's reactions to stress are different. Some people start eating a lot, others stop altogether. The first have problems with excess weight. In order to cope with yourself in such moments, it is recommended to walk in the fresh air, do yoga, and do sports. These movements make a person more resistant to difficult situations.
Gluttony
After a long diet or a hunger strike at home, it is common to eat too much. Therefore, avoid hunger, always have healthy snacks with you: dried fruits, cookies, fruits. This way, you will think less about food and avoid overeating.
A clear plan
Be sure to write down a plan of action and your desired goal so that you can follow it without being distracted by external factors. Thus, the process of losing weight will be more effective and faster.
Magic pills
As a result of the advertisement, many people start buying diet pills and firmly believe that they will be able to lose extra pounds without any effort, just by taking the drug. There can be really effective medicines, but after that we must pay attention to the side effects. Only sports and a healthy diet will help you lose weight without harming your health.
Environment
Let the people around you know that you plan to lose weight. After all, often, as soon as you are thinking 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, so 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 cannot give a definitive 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 without specific diets at home.
Water
During the day, drink 30 ml of water per 1 kg of your body weight before 19: 00 - one glass at a time. 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 eat breakfast after 30 minutes. If you add a teaspoon of lemon juice to your morning water, you will improve the functioning of your digestive system.
Avoid fizzy drinks. Replace them with herbal infusions; for express weight loss, the best infusion is chamomile, parsley and green tea.
1200 calories
Prepare a menu for two days so that the incoming products do not contain more than 1200 kcal. The last dinner should be 3 hours before bedtime. Meals are divided into 4-5 meals a day. Remember that physical activity is necessary. Running helps keep the body in good shape and activates the burning of excess weight in a few days.
- Give up sugar, eat minimal salt. Salt can retain fluid in the body, and this is an extra 2-3 kg. Therefore, minimize your consumption. Do not add salt to the food while cooking, add salt already on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, then to satisfy the desire for sweets, eat small amounts of sweet fruit or dried fruit.
- Avoid fried, smoked, fatty foods, eat more vegetables, fruits and protein-rich foods.
- Sauerkraut helps you lose weight quickly. It contains a large amount of fiber, which, like a brush, cleans 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.
Tasks
We recommend that you familiarize yourself with exercises that will help you lose 7 kg in a week. You should exercise 5 days a week. If you go to the gym, set aside 2 sessions for cardio and 3 for strength training. It is better to ask for the help of a trainer, who will choose an individual weight loss program for you.
Swing your legs
You can do this exercise very easily at home. Take a chair and hold its back with your hands. Place your feet shoulder width apart. Then, one by one, lift your legs as high as possible with sharp swings. For maximum effect, do 3 sets of 20 repetitions.
Squat
For home use, squats are ideal for lower body weight loss. Place your feet shoulder-width apart, while exhaling bend your legs as if you want to sit on a chair, keep your back straight, leaning slightly forward, and while inhaling return to the starting position.
Jump
Jumping is the easiest way to lose extra pounds. There is no specific technique for doing them, the point is to start. The more you jump, the better. Remember to lower yourself to the floor with bent legs to avoid injury.
Board
Take a static position, rest only on your toes and hands, hold for 1-2 minutes. You can do several approaches at once or several times a day. This exercise helps to strengthen the muscles of the whole body and also fights against fat deposits.
Effective and fast diet
One of the best diets for weight loss at home is cabbage. After all, this particular vegetable meets three main criteria: it calms hunger for a long time, cleanses the body, and fills it with almost all useful substances. All types of cabbage can be eaten, preferably raw or steamed. We recommend that you familiarize yourself with a 7-day sample menu, after which you can get rid of 4-7 extra kg, depending on the characteristics of your body. Basic rules of the diet:
Eat no more than 600 g of cabbage soup and fresh cabbage every day and drink no more than 2 liters of water.
One serving is no more than 200 g, eat 4 times.
Cabbage diet
- First day: during the day, eat cabbage soup, an orange, a glass of low-fat kefir, and drink 2 liters of water.
- Second day: we eat vegetable soup again, raw vegetables in addition, vegetable salad seasoned with vegetable oil and 150 g of boiled chicken fillet for dinner, we drink water throughout the 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 of boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad with olive oil.
- Follow the same diet for the next two days.
You can lose 7 kg at home in a week if you follow the kefir diet, it helps you lose belly fat. But it belongs to strict mono-diets, which are not recommended for long-term use.
Side effects
There are balanced and unbalanced diets. Balanced ones can be followed for a long time without harm to health. It is better to avoid the unbalanced ones completely, or stick to them for a week at most. Such nutrition can cause diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.