How to lose weight? Many people ask this question. And visit a person more often shortly before a vacation trip or before any major event (for example, before a wedding).
The hateful kilograms have been accumulating for months or even years, and now the task is to say goodbye to them in the shortest possible time. It is difficult, but possible.
So, the goal is to lose 7 kg in 7 days. What does it take to do it?
What threatens strong weight loss
In the process of fighting excess weight, nothing stimulates better than the "minuses" on the scale. However, rapid weight loss can cause significant and often irreparable damage to health.
What dangers do you face when you decide to bring your figure to perfection in just one week?
- Alterations in metabolism. Many are faced with a situation where adherence to strict diets, increased physical activity is not reflected in any way in body weight. This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscle mass dystrophy. This is possible with a lack of adipose tissue and muscle wasting.
- Stomach ulcers and gastritis. One of the factors that lead to rapid weight loss is strict dieting. Not enough food enters the stomach. As a result, the gastric juice produced has a destructive effect on the walls of not only the stomach and duodenum.
- Disruption of hormone levels and, as a result, interruptions in the menstrual cycle and problems with conception. This is due to the fact that the distribution of various hormones occurs with the participation of adipose tissues. Also in the latter, the transformation of male hormones into female hormones takes place.
- Violation of heart rhythm and sudden increases in blood pressure. Excess weight has a negative effect on the functioning of the cardiovascular system. However, losing weight quickly is not the best effect. For the complete enrichment of additional kilograms, the blood vessels are stretched over time, and their restoration to their previous size is a rather long process.
- Malfunction of the nervous system. Lack of vitamin B, as well as stress due to an insufficient elemental amount of food, are manifested by a low mood and even depression.
- Avitaminosis. If the diets are followed, the required amount of nutrients does not enter the body. This manifests itself through problems with the skin, hair, nails, etc. It also threatens with a deterioration of the body's immune defenses and frequent diseases.
- With a strong weight loss, the skin does not have time to adapt, it looks stretched and flabby. Often this can be solved exclusively with the help of surgeons.
The dangers listed should make you think about the desirability of drastic weight loss.
Tips to lose weight quickly at home
If the desire to lose weight dramatically still "prevailed" then you should treat this process reasonably.
The best thing to do would be to seek the consulting services of a specialized specialist (nutritionist). It will be even better if this doctor monitors the results obtained.
Do not drastically reduce the amount of food consumed. Despite the weight loss process, all the nutrients necessary for its healthy function must enter the body.
Remember that it is good to lose weight quickly and noticeably, but it is more important to maintain the result. This is only possible if the correct weight loss regimen is selected.
The faster the kilograms fall, the more likely they are to return. Often the opposite process leads to a worsening of the situation, that is, even more excess fat tissue.
Meals should be frequent (at intervals of no more than four hours) with small portions.
Proper weight loss is not possible through diet changes alone. The body needs constant physical activity. This will contribute not only to the burning of fat tissue, but also to tighten the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, carbonated drinks, sweets, and starchy treats.
A person is losing weight in pursuit of two goals: to improve their appearance, to reduce the load on the body. It is important that this does not happen at the expense of health. Since in this case none of the objectives will be achieved.
The most popular diets to lose weight 7 kg per week
Countless emergency weight loss diets can be found. However, the most positive results are shown by the protein, hypocaloric and mono diets.
Protein regimens are based on eating foods rich in protein and avoiding fats and carbohydrates.
The foods allowed for consumption are eggs, meat and fish. Building a diet based on them practically eliminates hunger tests. Muscle mass is not lost and weight loss occurs by fighting fluids and fat.
This diet does not exclude vegetables. They can be both fresh and thermally processed. The main thing is that they do not contain starch. From fruits in the morning, a small amount of apples is allowed.
Mono-diets are based on a diet of "one food for one or more days". When building it, it is necessary to be guided by taste preferences and common sense.
Examples of foods are cereals, dairy products, vegetables, chicken, seafood, fruits, etc. Low calorie diets are the most popular. They consist of controlling the energy value of the diet.
The list of products is unlimited. The main thing is to comply with the allowed daily calorie intake. The latter are determined individually.
It takes into account the age, health status, degree of physical activity, weight indicators (initial and desired). Most of the time, the rate is set at around 1000-1200 kcal.
To help your body cope with the challenges of weight loss through diet, you can take vitamin complexes in parallel. They will partially make up for the insufficient amount of nutrients entering the body.
The optimal duration of diets to minimize negative health effects is one week.
How to lose 7 kg in 7 days without dieting or doing sports
There are many options available on the global market to combat obesity without the need for dieting or strenuous exercise. It involves special clothing, gum, belts, shoe inserts. Here is the answer to the question of how to lose 7 kg in a week without dieting.
Now you can easily find multi-length T-shirts, breeches, shorts, underwear, complete sports sets which, according to the description, contribute to weight loss. The choice should be based on problem areas.
This can work separately on the hips, chest, or back, leaving the rest of the body unchanged. If the problem is global, the tracksuit option will do.
The principle of operation of such things lies in the elemental elimination of excess fluid and toxins from the body. This is due to the "sauna" effect. The clothes are tight.
The body heats up and actively sweats. Therefore, the subcutaneous metabolic processes are accelerated several times.
The figure seems tight on such things. Weight loss is accompanied by a fight against cellulite.
At first glance, there are some advantages. But there are also downsides. Such clothing, pulling problem areas, hinders lymphatic flow. It can result in a variety of ailments.
Additionally, unscrupulous manufacturers may violate quality standards, which can cause rashes on such clothing.
The most questionable way to lose weight, many consider the use of special gum. Its manufacturers convince consumers that this product reduces appetite and contains exotic plant extracts that help burn fat. But there is no adequate explanation for this.
A sane person understands that under the influence of the chewing movement, the appetite only grows. At the same time, gastric juice is produced which, in the absence of food in the stomach, corrodes its membrane. In this case, the negative impact is obvious.
Slimming templates are the safest weight loss options considered. It has long been shown that the feet are directly connected by invisible threads to all systems of the human body. The correct pattern in templates helps normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage caused is minimal.
The slimming belt, like special clothing, helps eliminate fluids and toxins. In addition, due to the massage effect, it improves blood circulation. Together, all of this leads to weight loss.
The sauna and thermal belt is a multi-layer elastic band, complemented by the necessary fasteners. The different massage belts are complemented by matching mechanisms.
It is dangerous to use this option during pregnancy and in the presence of any disease of the cardiovascular and reproductive systems.
The effectiveness of the considered options is not always high and is sometimes not tested at all. It is practically impossible to quickly get rid of excess fat tissue using it alone.
Exercise program for weight loss
Fighting excess weight with the right approach means exercising.
Here are some of the best effective exercises that will get you closer to your desired results every day:
- Starting position: standing with your legs together. You should sit down and at the same time touch the ground with your hands, then jump, raising your arms above your head. The exercise is done as quickly as possible.
- Get into a supportive position, keeping your body on your toes and hands. The knees are brought to the chest alternately. First straight (right knee to right chest and vice versa), then cross touch. The intensity of the exercise should resemble a race.
- Get on your knees. The stomach and buttocks contract. You must alternately descend the left and right thighs. In this case, the touch of the ground on both sides of the calves should be minimal, so that the muscles are constantly in good shape.
- Press your back against the wall and sit so that your legs are at right angles to the floor and body (the pose resembles the position when a person sits in a chair). Groom the body for the maximum time.
- Stand with your back to a sofa or chair. Place one leg with the top of the foot on the selected support. Perform a series of deep squats with the other leg. The further you are from the support, the more effective the exercise will be.
- Starting position: lying on your back, with your legs bent at the knees. It is necessary to raise the pelvis as high as possible, in this position to bring the knees together and separate, and return to the original position. Repeat the number of times selected.
- Starting position: stand with your legs wide apart. Deep squats are performed alternately on each leg.
- Get in a supine position. Raise your legs perpendicular to the ground. Pull your pelvis off the floor with your abdominal muscles, making a birch without the help of your hands, stay in this position for a couple of seconds. Repeat the exercise the number of times selected.
- Lie on your left side. Draw the buttocks and the stomach. Raise your right leg as far as the stretch will allow.
- The last exercise in this series of exercises should be as follows. Get into doggy pose, exhale and immediately squeeze the muscles of the press and glutes as much as possible. Hold your breath and mentally count to 10. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the physical condition of the person and is selected individually. This program can be done in several approaches.
The load should be increased slightly every day by increasing the number of repetitions.
Lose weight 7 kg in 2-3 weeks
Getting rid of hated fat in 2-3 weeks is a more realistic task. In this case, there is time for reasonable action.
First, you need to review your daily routine. A good eight hours sleep is the main aspect. If the connection between normal rest and weight loss is hard to believe, but convincing yourself at least makes the argument that you don't feel like eating while you sleep.
Care must be taken with what goes on the plate, in what quantity and in what combination. There are simply incompatible foods, the use of which loads the digestive system and leads to jumps in weight indicators. It is better to refuse high calorie foods.
It is necessary to eat slowly. It is better to use small plates and even small utensils. In no case should you skip meals (especially in the morning).
The next aspect is sports. You can sign up for fitness or gym. It is better to take your sister or girlfriend with you to motivate each other to go training.
Usually 2-3 sessions are done per week, but in case of emergency weight loss (and 3 weeks is not one, but still very little) this is not enough. On weekends from the visit to the room, the days must be managed independently.
The main goal of these "home" workouts is not to build muscle mass and build fitness (that would be great though), but to keep your metabolism in good shape. Make it a 10 minute warm-up. It will be enough.
Leisure at this time should be especially entertaining, which will also distract from the refrigerator.
How to preserve the result
The goal set is achieved in a week or 2-3 weeks it does not matter. The main thing now is to keep the new shape.
- every morning after going to the bathroom, step on the scale to capture "plus 300g", and not "plus 2kg";
- continue to play sports (you can already refuse the daily exhaustion of the body, it will be enough to visit the gym 2-3 times a week);
- it is necessary to follow the correct diet and daily routine;
- do not consume foods such as chips, mayonnaise, carbonated drinks, etc. (They are contraindicated even for those who are happy with their weight).
Remember, it's easier to maintain body weight than to heroically fight those extra inches.