For healthy weight loss, it is important to know the nuances of diet in order to lose 7 kg in a week and not endanger your health. Priority remains our reflection in the mirror, and then the numbers on the scale.
A beautiful body is not just about low body fat. First of all, beauty is built by the skeletal muscle, which is responsible for the state of the body throughout life.
Weight is more than fat. Do not chase numbers by scale. The first clue is the photo in the mirror and the size.
10 tips for those who want to lose weight fast
A large number of diets are available in a variety of sources, ranging from banning certain foods to healthy fasting.
There is almost no healthy diet. They are harmful to the body. You do not have to be hungry to lose 7 kg in a week. Focus your attention on healthy and wholesome foods for the body.
10 simple dietitian tips:
- Focus on your daily calorie deficit. Calorie intake is the basis of weight loss.
- Calculate your daily calorie intake using a regular 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% percent of the norm. This deficiency is considered healthy. It is important to remember that the bigger you are, the faster you lose weight.
- Eat a proper diet and count calories. The latter can be done easily using the programs available on the Internet and the kitchen scale. .
- Eat a variety of foods. Lack of calories is different from diet because you can eat different foods and lose weight.
- Calculate the BJU section correctly. The normal consumption portion is considered 25% fat, 45% protein, 30% carbohydrate, taking into account activity, exercise.
- Do not be afraid to arrange a holiday for yourself. With many restrictions, long-term shortcomings, the body can begin to "fight", store any food, thus reducing the process of fat burning. Metabolism will be slow. To avoid this, give your body carbohydrates, unhealthy fats. Such a technique is called "cheat meal" - the psychological relief of the body. The main principle is 1 serving, which does not require calorie counting. Calorie intake in the diet may exceed the norm. The next day the body will be filled with water. Remember, water is not fat. After a few days, everything will return to its place, the body will be more effective in dealing with the deficiency. The frequency of intake depends on the percentage of fat: the lower, the more often you can buy it (once a week or once a month).
- Enough sleep. In order not to endanger your health, sleep for at least 7 hours.
- Exercise regularly. 3-4 exercises a week is enough, where cardio and strength training alternate. More than an hour of physical activity a day is enough to form a beautiful body and pump.
- Deficit period cannot exceed 3 months. A month's rest. Rest - maintain calorie intake and activity.
Why losing weight fast is dangerous
Rapid weight loss is often considered by many to be like hunger, filling their heads with created ambitions and forgetting their own health. This can lead to the need for treatment.
Rapid weight loss is stress for the body. Weakness, low hemoglobin, hair loss, nails, skin, menstrual loss - these symptoms are inevitable.
The smallest thing that can happen in the end is that all the lost pounds will return faster than you can lose.
You can even type extra numbers on a scale. With prolonged fasting, the body activates the "storage" mode, slowing down metabolism. Even an apple eaten can affect weight gain.
Worst of all, you will not be able to control rapid weight loss. The body will not be able to absorb useful nutrients from the food eaten, it will immediately give up, which in turn will lead to anorexia.
For high quality weight loss, choose protein foods, reduce the amount of carbohydrates fast, replace them with complex carbohydrates and do not be afraid of fat.
What you need to eat to lose weight in a week
For high quality weight loss, choose protein foods, reduce the amount of carbohydrates fast, replace them with complex carbohydrates and do not be afraid of fat.
Healthy fats include vegetable oils, small amounts of butter, milk, nuts, seeds, avocados, fish oils, hidden fats (foods that are fried, baked, or boiled with butter).
The main thing is to eat healthy fats rationally.
The process of gaining excess weight directly depends on fast carbohydrates.
This includes all harmful foods, as they are quickly absorbed, increase hunger, are responsible for insulin release, and raise blood sugar. Usually sweet. These are sugar, honey, flour products, sugary drinks, fruits, dairy products.
Give priority to complex carbohydrates:
- vegetables,
- cereals,
- beans,
- seeds,
- nuts,
- cereals, pasta cereals.
Good for Healthy Weight Loss:
- oatmeal,
- labu,
- chicken fillet,
- eggs,
- carrot,
- cucumber,
- tomato,
- green,
- porridge,
- lean cottage cheese.
These foods will help formulate a low calorie diet.
7-day diet: how to create a menu
To lose 7 kg in a short time, you need to limit your diet, excluding harmful carbohydrates: sweets, flour, fast food. It is important to know which foods can be eaten at certain times of the day and which are not.
For example, sweet apples, pumpkins, beets should not be eaten in the evening.
Milk contains lactose, which stimulates the production of insulin, it is not desirable to use it in the evening - swelling will appear in the morning.
Consult your doctor before starting any dietary changes. Make sure you do not have allergies or reactions to certain foods that cause swelling.
To avoid distractions, create your menu an hour before breakfast. So you can formulate a craving, incorporating the desired food into the calorie intake needed throughout the day.
Many people simply need to replace unhealthy fat-related products or high-calorie foods with low-calorie foods with useful compositions. We replaced sugar with honey. For many who have sweet teeth, this can prevent relapse.
Replace instant cereals and oatmeal with coarse, old-fashioned oatmeal. Calorie content approximately. White bread should be replaced with whole grains or crisp bread. Do not buy bread with sweeteners, spices, margarine in the composition.
Mayonnaise should be replaced with yogurt, it tastes lower, but with added spices, get used to it quickly. Replace regular pasta with whole grains.
Weekly Diet by Wilson Map "Week"
Diet from Wilson Map is based on fermented milk drinks (yogurt, kefir, fermented toasted milk), vegetables, animal protein. You must eat this way every two months, maintaining constant activity, light exercise.
Fermented milk drink with 1 special product will be eaten for six days in a certain amount - 1. 5 liters, on the seventh day - drink, only non-carbonated water.
Requires strict adherence to diet plan:
- first day- 5 boiled potatoes;
- second- 100 g of chicken;
- third- 100 g of meat;
- fourth- 100 g of low-calorie fish;
- fifth- unlimited number of vegetables;
- sixth- no additional products;
- seventh- stationary water.
Additional products are used boiled, except vegetables. Products that are not included in ready meals are prohibited.
Salt, seasoning, spices should not be added to food. It is best to leave the diet gradually. High-calorie foods are completely eliminated, even with a regular diet.
How to Lose 7kg in 2 Weeks: Low Carbohydrate Diet
The main principle of diet is to reduce the intake of carbohydrate-rich foods.
This includes medium carbohydrates, mainly containing sugar: honey, jam. It is better to take carbohydrate foods in the morning: cereals, potatoes, fruits.
Protein foods should be the basis of the diet to maintain the right amount of muscle. The diet is called "drying". It is used to remove subcutaneous fat, to highlight body relief.
The main principle of the diet is to reduce the intake of carbohydrate-rich foods.
Low carb diets are divided into two types:
- Classic- animal protein products (eggs, fish, seafood, meat), unsaturated fats (nuts, flaxseed oil), vegetables (peppers, cucumbers, lettuce) allowed. As a snack, use protein, protein of animal origin. There must be protein products in food. Flaxseed oil is limited to 1 tbsp. l. during breakfast. Low-fat cottage cheese is welcome for dinner.
- Crazy- protein foods and some vegetable fats are allowed. Diet should be followed periodically.
The process of forming a diet looks like this: the first two weeks, carbohydrates are eaten in the morning. We reduce the amount of carbohydrates every day.
We are moving smoothly from the classic low-carb diet to the crazy diet, which lasts for 5-7 days. Get back to the classic low-carb diet smoothly.
Eating with such rules is not desirable for a long time. The main thing is to do intensive sports, substitution strength and cardio training.
Advantages include: metabolic acceleration, maximum subcutaneous fat burning.
Disadvantages: stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: farmers' diet
Usually used in early spring.
Farmers' Diet Stops Cellulite Development Through Low Fiber And Carbohydrate Foods
The basic principleis to clear the hunger, to deceive the brain by "satiating" the stomach full with water. This is how toxins consumed during the winter are removed 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 every day. Diet is different from drinking vegetables, protein products are allowed.
Cereals are limited to buckwheat or rice, potatoes are forbidden from vegetables. Tea, coffee, homemade juice, other products are prohibited.
Helps stop the development of cellulite through the use of fiber and low carbohydrate foods.
Diet duration - 3 weeks. This is based on a low-calorie diet, so the body may lack essential vitamins. The prescribed medication should be taken as directed by the doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Do not forget, proper nutrition - only 80% of ideal body formation, the remaining 20% related to sports.
In addition to lack of calories, diet, you should devote 5 days a week to exercise.
It is impossible to achieve a slim figure with nutrition alone. In addition to the lack of calories, diet, you should devote 5 days a week to exercise: three strengths, two cardio.
The combination of intensive fat burning and muscle enhancement will lead to results that you will notice in a week.
Without diet and pills
The main principle of weight loss is harmony with the body, which means full awareness of true desires, body abilities, knowledge of function.
The best food is intuitive eating that has no limits or limitations. The main thing is to understand what you really want to eat and how much. Food is not a reward or pleasure. Food is energy, fuel for the body.
The rules are simple: listen to your body. Do not lie down with 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 lack of water, the body stores it. This leads to swelling. Water flows in the stomach, helps the intestines to function better, removes toxins from the body.
Weekly Training Program
The main principle of physical activity is to divide the exercise into muscle groups: legs and buttocks, shoulders and calves, buttocks and triceps, chest and biceps. You can practice anywhere: at home or in the gym.
Lose Weight
Cardio training is considered the most effective method of burning fat. The load on the heart stimulates increased blood circulation, training each muscle group.
It also oxygenates the body. Running is the heart of cardio. In addition, walking forms the correct posture and develops lung function. But remember that muscle is heavier than fat.
Thus, long-distance running, based on time, rather than speed, will increase the anterior muscles of the upper leg and calf. To avoid large feet and possible weight gain, pay attention to walking intervals.
The main goal of running is acceleration and endurance. Running is divided into several stages: a simple run for five to ten minutes, then acceleration for a while. Calm the rhythm again, then acceleration. Do not stop running immediately, do not forget to warm up.
First, start accelerating for half a minute, then a quiet step should take one and a half minutes. Intervals are always the same. Repeat acceleration five to eight times.
Stops should not exceed 3-4 times. Increase your time interval each week to prevent your body from flooding. Remember to keep your breathing rhythm.
Everyone has their own rhythm, but there are two general types:
- Take a deep breath through your nose and exhale through your mouth, which will stretch for 3-4 steps.
- Two short breaths through the nose, two short breaths through the mouth, the duration of which will be a walking step.
Remember to relax. To avoid serious consequences, do not forget to give rest to the body. For the fastest weight loss, a day off a week is enough.
Slimming Strap
One of the most effective cardio exercises is jump rope. Almost all muscle groups are involved in this exercise.
Also, the straps contribute to the formation of proper posture and strengthen the back muscles. An hour jump rope burns 500 calories.
Shoes play an important role. Definitely comfortable to avoid injuries, cramps and pain in the stair area.
To make things easier for yourself, divide the exercise into sets and the number of jumps. For starters, 100 jumps from 10 approaches is enough. Increase to 300 jumps a week.
The effectiveness of this training will be seen in a week. Jump rope, like other cardio exercises, is a good warm-up before strength training or stretching.
Slimming Hoop
Loops are a cardio exercise. Repeated surge loading will strengthen your back muscles.
But the result is if the abdominal muscles are always in a tense state, and the duration of the exercise gradually increases.
Start at a time when you feel tired and in pain. Do not bruise your body. Do not lift the load too fast. 10-15 minutes a week is enough.
Remember that your stomach must be empty before doing physical activity. You should start exercising 2-3 hours after eating. Remember to breathe. Uneven breathing during exercise will have negative consequences.
Conclusion
With the help of diet, you need to adjust your body, but not mock it.
Make sure this is not a personal complex, but weight loss is very necessary to get rid of excess weight. Only with the health benefits can you get the ideal shape.