For healthy weight loss, it is important to know the nuances of nutrition in order to lose 7 kg in a week and not harm your health.The priority remains our reflection in the mirror, followed by 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 mirror photo and measurements.
10 tips for those who want to lose weight very quickly
You can find an unlimited number of diets in various sources, ranging from banning certain foods to healthy fasting.
Healthy children practically do not exist.They harm the body.To lose 7 kg in a week, you do not need to starve.Focus all your attention on food that is tasty and healthy for the body.
10 simple tips from nutritionists:
- Focus all your attention on the daily calorie deficit.Calorie intake is the basis of weight loss.
- Using the usual formula, calculate your daily calorie intake.Each organism has its own caloric intake.It depends on the external parameters of the person (height, weight, age) and activity.
- Create a daily calorie deficit.You need to calculate 15-20% percent of the norm.Such a deficiency 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 using available programs on the Internet and kitchen scales.
- Eat a variety of foods.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% carbohydrate, 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 "retaliate" with stocks of any products, which reduces the fat burning process.Metabolism will start to slow down.To avoid this, feed your body harmful carbohydrates and fats.Such techniques are called "cheat meals" - psychological relief of the organism.The main principle is 1 meal, which does not require counting calories.The caloric intake of the diet may exceed the norm.Over the next few days, your body will fill up with water.Remember, water is not fat.In a few days, everything will return to its place, the body will begin to react 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 (once a week or once a month).
- Get enough sleep.In order not to harm your health, sleep should last at least 7 hours.
- Exercise regularly.3-4 training sessions per week are sufficient, alternating between cardio exercises and strength exercises.More than one hour of physical activity a day is enough to form a beautiful, pumped-up body.
- The duration of the deficiency should not exceed 3 months.Take a break for a month.Break - maintenance of 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 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 minimum 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 extra numbers on the scale.During long periods of starvation, the body switches to "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 the nutrients from the food it eats and will soon reject it, which will later lead to anorexia.
For quality weight loss, give priority to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and don't 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 don't be afraid of fat.
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 that healthy fats are consumed rationally.
The process of gaining extra pounds directly depends on fast carbohydrates.
This includes all harmful foods, because they are quickly absorbed, increase the feeling of hunger, and are responsible for the release of insulin and an increase in blood sugar.They mostly have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruit, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, pasta made from cereals.
Useful for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- wishes,
- 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
In order 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 stimulates insulin production;it is undesirable to consume 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 a breakdown, make your menu an hour before breakfast.In this way, you can formulate your wishes and fit the desired foods into the required caloric intake for the whole day.
For many, it is enough just 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 long-cooking, coarsely ground oatmeal.The calorie content is much lower.White bread should be replaced with whole grain bread or crusty bread.Do not 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 grain pasta.
Diet for a week by Pete Wilson "Week"
Pete Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal proteins.This is how you should eat once every two months, with constant activity and light sports.
Fermented milk drinks with 1 specific product are consumed for six days in the specified amount - 1.5 liters, on the seventh day - drinking, only non-carbonated water.
The diet requires strict adherence to the diet plan:
- the first day– 5 boiled potatoes;
- second– 100 g of chicken meat;
- third– 100 g of meat;
- fourth– 100 g of low-calorie fish;
- the fifth– there is no limited amount of vegetables;
- sixth– without additional product;
- the seventh– still water.
Additional products are consumed cooked, except for vegetables.Products that are not included in the prepared diet are prohibited.
You cannot add salt, spices or seasonings to food.It is recommended to gradually abandon the diet.High-calorie foods are completely excluded, even in 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.
This includes simple carbohydrates, which mainly contain sugar: honey, jam.In the first half of the day, it is preferable to take food containing carbohydrates: cereals, potatoes, fruit.
Protein products should become the basis of the diet for maintaining the necessary amount of muscle.The diet is called "drying".It is used to dry up subcutaneous fat tissue and emphasize the contour of the body.
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
Low-carb diets are divided into two types:
- Classical- Protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (sweet peppers, cucumbers, lettuce) are allowed.Protein, animal protein, is consumed as a snack.There must be a protein product in your meal.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 in periods.
The process of forming a diet looks like this: for the first two weeks, carbohydrates are consumed in the first half of the day.Every day we reduce the amount of carbohydrates.
We slowly 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 recommended to eat according to such rules for a long time.The main thing is to exercise intensively, alternating between strength exercises and cardio exercises.
Benefits include: acceleration of metabolism, maximum burning of subcutaneous fat tissue.
Cons: stress for the body, suitable for completely healthy people.
How to lose 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 the hunger, trick the brain with the "fullness" of a full stomach with water.Thus, toxins eaten during the winter are removed from the body.
The day should start with a glass of water on an empty stomach and before going to bed.It is necessary to 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 juices are allowed, other products are prohibited.
It helps to stop the development of cellulite by consuming fiber and low-carbohydrate foods.
The duration of the diet is 3 weeks.It is based on a low-calorie diet, so the body can suffer from a lack of essential vitamins.You should take the prescribed medication as prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Do not forget, proper nutrition is only 80% of forming an ideal body, the remaining 20% is related to sports.
In addition to caloric deficit and diets, it is worth dedicating 5 days a week to training.
It is impossible to achieve a slim figure by diet alone.In addition to caloric deficits and diets, it is worth devoting 5 days a week to training: three strength training sessions, two cardio training sessions.
The combination of intensive fat burning and muscle gain will lead to 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, possibilities 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 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 satisfaction 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 to function better and removes toxins from the body.
Weekly exercise program
The main principle of physical activity is the division of training into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps.You can exercise 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 basis of cardio training.In addition, running forms proper posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long-distance running, which is based on time rather than speed, will increase the anterior calf and calf muscles.To avoid bulky legs and possible weight gain, consider interval running.
The main goal of running is acceleration and endurance.The run is divided into stages: easy running for five to ten minutes, then speeding up for a while.Calm rhythm again, then acceleration.Do not immediately stop interval running, do not forget to warm up.
To begin with, start speeding up from half a minute, and then a calm pace should last a minute and a half.The intervals are always the same.Repeat the acceleration five to eight times.
Stops should not exceed 3-4 times.Increase your intervals each week to avoid overtaxing your body.Don't forget 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 for 3-4 running steps.
- Two short breaths through the nose, two short breaths through the mouth, for the duration of one running step.
Don't forget to rest.To avoid serious consequences, do not forget to give your body a break.One day of rest per week is enough for rapid weight loss.
Jump rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
Also, the jump rope helps to form proper 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 stair area later.
To make the task easier for yourself, divide the exercise into approaches and the 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
Hooping is a cardio exercise.Repeated activity 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 bruise.Do not suddenly increase the load.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 diets, you need to correct your body, but not mock it.
Make sure that these are not personal complexes, and that losing weight is really necessary to rid your body of extra pounds.Only with health benefits can you achieve an ideal shape.