For healthy weight loss, it is important to know the nuances of the diet to lose 7 kg in a week and not harm your health.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 number on the scale.The first indicator is a photo in the mirror and measurements.
10 tips for those who want to lose weight fast
In various sources, you can find an unlimited number of diets, starting from banning certain foods for a healthy fast.
There is no such thing as a healthy diet.They cause harm to the body.To lose 7 kg in a week, you don't need to starve.Concentrate all your attention on delicious and healthy food for the body.
10 easy tips from a nutritionist:
- Focus your attention on the caloric deficit consumed each day.Calorie intake is the basis of weight loss.
- Using the usual formula, calculate your daily calorie intake.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% of the norm.Such 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.The latter is easy to do using programs available on the internet and a kitchen scale.
- Eat a variety of foods.A calorie deficit is different from a diet because you can eat different foods and still lose weight.
- Correctly calculate the proportion of bzhu.A typical consumption ratio is considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity and training.
- Don't be afraid to take a day for yourself.With many prohibitions and long-term deficits, the body can start to "fight" by storing any product, thereby reducing the fat burning process.Metabolism will begin to slow down.To avoid this, give your body harmful carbohydrates and fats.Such a technique is called "cheat food" - psychological release of the body.The main principle is 1 serving, which does not require calorie counting.Dietary calorie intake may exceed the norm.Over the next few days, your body will fill with water.Remember, water is not fat.In a few days, everything will return to its place, the body will begin to respond more effectively to the deficiency.The frequency of the dose depends on the percentage of fat: the lower, 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 workouts a week are enough, alternating between cardio and strength training.More than one hour of physical activity a day is enough to shape a beautiful and pumped body.
- The shortage period cannot exceed 3 months.Rest for a month.Break - Maintain calorie intake and activity.
Why losing weight quickly is dangerous
Many people often see rapid weight loss as starvation, filling their heads with created ideals and forgetting about their own health.This may result in the need for treatment.
Losing weight quickly is stressful for the body.Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The minimum that can happen in the end is that all the lost kilograms will return faster than you can lose.
You can also put additional numbers on the scale.During long periods of fasting, the body goes into "storage" mode, slowing down the metabolism.Even eating apples can affect weight.
In the worst case scenario, 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 them, which will then lead to anorexia.
For quality weight loss, give priority to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fat.
What to eat to lose weight in a week
For quality weight loss, give priority to protein foods, reduce the amount of fast carbohydrates, 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 oil, hidden fats (foods that are fried, baked or boiled in oil).
The main thing is to consume healthy fats rationally.
The process of gaining excess weight directly depends on fast carbohydrates.
This includes all foods that are dangerous, because they are quickly absorbed, increase hunger, and are responsible for the release of insulin and increased blood sugar.They mostly have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereal,
- beans,
- seed,
- beans,
- cereal, cereal pasta.
Beneficial for healthy weight loss:
- oatmeal,
- pumpkin,
- Chicken Fillet,
- eggs,
- carrot,
- cucumber,
- tomatoes,
- vegetables,
- buckwheat porridge,
- Low-fat cottage cheese.
These foods will help make 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, pumpkins, and beets should not be eaten in the evening.
Milk contains lactose, which promotes insulin production;It is undesirable to eat it 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 swelling.
To avoid spoilage, make your menu an hour before breakfast.In this way, you can formulate your desires and fit the desired food into the required calorie intake throughout the day.
For many, it is enough to replace foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients.Replace sugar with honey.For many people with a sweet tooth, this can prevent relapse.
Replace granola and instant oatmeal with coarsely ground, long-cooking oatmeal.Calorie content approx.White bread should be replaced with whole grain bread or brown bread.Don't buy bread that contains sweeteners, spices, or margarine.
Mayonnaise should be replaced with yogurt, the taste is inferior, but with additional spices, you will get used to it quickly.Replace regular pasta with whole grain pasta.
Diet for a week from PETA Wilson "Week"
Wilson's PETA diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables, and animal protein.You should eat this way once every two months, maintaining constant activity and light sports.
Fermented milk drink with 1 specific product is consumed for six days in a certain amount - 1.5 liters, on the seventh day - drink, only water.
The diet requires strict adherence to the diet plan:
- first day- 5 boiled potatoes;
- the second- 100 g chicken meat;
- Third- 100 g of meat;
- Fourth-100 g of low-calorie fish;
- Fifth- There is no limited amount of vegetables;
- Sixth- without additional products;
- Seventh- still water.
Additional products are eaten boiled, except for vegetables.Products that are not included in the provided diet are prohibited.
You may not add salt, seasonings, or spices to food.It is advisable to exit the diet gradually.High-calorie foods are completely excluded, even in a 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.
This includes simple carbohydrates, mainly containing sugar: honey, jam.It is better to eat carbohydrate foods in the first half of the day: cereals, potatoes, fruits.
Protein products should be the basis of the diet to maintain the necessary amount of muscle.The diet is called "drying".Used to dry subcutaneous fat and highlight body contours.
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- Protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (beans, linseed oil), vegetables (sweet pepper, cucumber, salad) are allowed.Protein, animal protein, is eaten as a snack.There should be protein products in your diet.Flaxseed oil is limited to 1 tablespoon.L. for breakfast.Low-fat cottage cheese is welcome for dinner.
- Crazy- Protein products and some vegetable fats are allowed.Diet should be followed in period.
The process of forming a diet looks like this: for the first two weeks, carbohydrates are eaten 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, which lasts 5-7 days.We are gradually returning to the classic low-carb diet.
It is not advisable to eat according to those rules for a long time.The main thing is to exercise intensively, alternating strength and cardio exercises.
The advantages include: Acceleration of metabolism, maximum burning of subcutaneous fat.
Disadvantages: Stress for the body, suitable for healthy people.
How to lose 7 kg in 3 weeks: peasant diet
Often used in early spring.
The farmer's diet helps stop the development of cellulite due to the consumption of high-fiber and low-carb foods
Basic principles- Wash hunger, deceive the brain with the "fullness" of the stomach full of water.This is how toxins eaten throughout the 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 need to drink 3 liters of water every day.The diet differs from the drinking diet because it contains vegetables and protein products.
Cereals are limited to buckwheat or rice;vegetables are forbidden from potatoes.Tea, coffee, homemade juices are allowed, other products are prohibited.
Helps stop the development of cellulite through the use of 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 important vitamins.You should take the prescribed medication as prescribed by your doctor.
How to lose 7 kg in 4 weeks: Effective gymnastics
Don't forget, proper nutrition is only 80% of ideal body formation, the remaining 20% is related to sports.
In addition to the calorie deficit and diet, it is worth devoting 5 days a week to training.
It is not impossible to achieve a slim figure through diet alone.In addition to the calorie deficit and diet, it is worth devoting 5 days a week to training: three strength training, two cardio.
The combination of intensive fat and muscle gain will lead to results you will notice within a week.
No diet 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 functions.
The best diet is intuitive eating, which has no restrictions or boundaries.The main thing is to understand what you want to eat and in what quantity.Food is not a reward or a pleasure.Food is energy, fuel for the body.
The rule is 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 food.
The same goes for water.When there is a severe lack of water, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines work better, and removes toxins from the body.
Weekly Training Program
The main principle of physical activity is to divide exercises into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps.You can train anywhere: at home or at the gym.
Walking for weight loss
Cardio exercise is considered the most effective way to burn fat.The load on the heart stimulates better blood circulation and trains every muscle group.
It also penetrates the body with oxygen.Walking is the foundation of cardio.In addition, walking forms the correct posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long distances, which are based on time rather than speed, will strengthen the anterior muscles of the upper leg and calf.To avoid big feet and possible weight gain, consider interval walking.
The main goal of running is acceleration and endurance.Walking is divided into stages: easy jogging for five to ten minutes, then acceleration for a while.Again a calm rhythm, then an acceleration.Do not stop running intervals immediately, do not forget about the warm-up.
To start, start speeding up from half a minute, then a calm pace should last one and a half minutes.The interval is always the same.Repeat the acceleration five to eight times.
Stopping should not exceed 3-4 times.Increase your interval time each week to avoid overloading your body.Remember to follow the rhythm of your breathing.
Everyone has their own rhythm, but there are two common types:
- Take a deep breath through your nose and exhale through your mouth, which will stretch the walking steps 3-4.
- Two short inhalations through the nose, two short exhalations through the mouth, the duration will be one walking step.
Remember to rest.To avoid serious consequences, do not forget to give your body rest.For rapid weight loss, one rest day per 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, jumping rope helps to form the 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 step later.
To make your task easier, divide the exercise into approaches and the number of jumps.For starters, 100 jumps of 10 approaches will be enough.Increase up to 300 jumps in a week.
The effectiveness of this exercise will be visible within a week.Jumping rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Loop for weight loss
Hooping is a cardio exercise.Repetitive activity using spikes will strengthen your back muscles.
But the result is if the abdominal muscles are tense all the time, and the training period gradually increases.
Start when you feel tired and a little sick.Don't let your body bruise.Do not increase the load too suddenly.10-15 minutes a week is enough.
Do not forget that 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 consequences.
Conclusion
With the help of a diet, you need to correct your body, but not mock it.
Make sure this is not a personal complex, and losing weight is absolutely necessary to get rid of excess body.Only with health benefits can you achieve an ideal shape.