How to lose weight? Many people ask this question. And he visits someone most often just before a vacation or before any important event (eg, before a wedding).
The obnoxious kilograms have accumulated over the months, even years, and now it is a duty to say goodbye to them as quickly as possible. It is difficult, but possible.
So the goal is to lose 7 kg in 7 days. What is needed to achieve it?
What threatens serious weight loss
In the fight against excess weight, nothing excites better than "minuses" on the scale. However, rapid weight loss can cause significant and often irreversible damage to your health.
What dangers can you face when deciding to improve your physique in just one week?
- Interruptions in metabolism. Many people face strict adherence to a strict diet, and increased physical activity is not reflected in their body weight. This is explained by the body adapting to this lifestyle by slowing down metabolism.
- Muscle dystrophy. This can happen when fat and muscle tissue is lacking.
- Gastric ulcers and gastritis. One of the factors that lead to rapid weight loss is a strict diet. Not enough food goes into the stomach. As a result, the secreted gastric juice has a destructive effect on not only the stomach and duodenum wall.
- A disruption of the hormone levels results in a disruption of the menstrual cycle and problems with conception. This is due to the fact that the distribution of certain hormones occurs with the participation of adipose tissue. Also in the later stage, the conversion of male hormones into female hormones is performed.
- Violation of heart rate and increased blood pressure. Excess weight has an adverse effect on the functioning of the cardiovascular system. However, rapid weight loss is not the best effect. To fully gain additional kilograms, the blood vessels dilate over time and the restoration of their former sizes is a rather long process.
- Malfunction of the nervous system. Vitamin B deficiency, as well as stress caused by a lack of basic food, is manifested by lethargy and even depression.
- Avitaminosis. If you follow the diet, the necessary amount of nutrients will not enter the body. This is manifested in skin, hair, and nail problems, etc. v. It is also threatening to impair the body's immune defenses and often get sick.
- Significant weight loss, skin not adapting quickly, looks tight and sagging. Often this can be resolved only with the help of a surgeon.
The listed dangers will make you think about drastic weight loss.
Tips for quick weight loss at home
If the desire to lose weight suddenly is still "prevalent", then you need to properly treat this process.
Seeking advice from a specialist (dietitian) is the most correct. It would be even better if this doctor kept track of the results.
Did not significantly reduce the amount of food consumed. Despite the weight loss process, all the nutrients needed for its healthy functioning must enter the body.
It is important to remember that rapid and effective weight loss is good, but it is more important to maintain results. This can only be done if you choose the right weight loss regimen.
The faster the weight loss, the more likely it will come back. Usually, the opposite process results in a condition worsening, i. e. even more fat tissue.
Meals regularly (no more than four hours apart) with small portions.
It is not possible to properly lose weight through just changing the diet. The body needs constant physical activity. This will not only contribute to burning fat tissue, but also help the body ton.
You can speed up the weight loss process by eliminating flour, alcohol, mayonnaise, carbonated beverages, sweets, and starchy foods.
A person is losing weight in pursuit of two goals: improving appearance, reducing body load. It is important that this does not happen at health costs. Because in this case, not one of the goals will be achieved.
The most popular diets to lose 7 kg per week
Countless emergency weight loss diets can be found. However, the most positive results were shown with the low-calorie, low-calorie and simple diet.
Protein diet is based on eating protein rich foods and avoiding fats and carbohydrates.
Food allowed to be consumed are eggs, meat and fish. Formulating a diet based on them practically eliminates the hunger test. No muscle mass is lost, and weight loss occurs through the fight against fluids and fats.
This diet does not exclude vegetables. They can be both fresh and heat processed. The main thing is they do not contain starch. From the fruit in the morning, a small amount of apples is allowed.
A single food diet based on the "one food per day" diet. When formulating it, it is necessary to be guided by common taste and sensory preferences.
Examples of food are cereals, dairy products, vegetables, chicken, seafood, fruit, etc. v. Low-calorie diets are the most common. These include controlling the energy values of the diet.
Product list is unlimited. The main thing is to stick to your daily calorie allowance. The latter is determined individually.
This takes into account age, health condition, level of physical activity, weight indicators (initial and desired). Usually, the rate is set at about 1000-1200 kcal.
To help your body cope with the challenges of losing weight through diet, you can take a multivitamin in parallel. They will partially offset the amount of insufficient nutrients in the body.
The optimal diet time to minimize negative health effects is one week.
How to lose 7 kg in 7 days without dieting and playing sports
There are many options available on the global market to combat obesity without the need to diet or exercise strenuously. These are special clothing, chewing gum, belts, shoe insoles. Here is the answer to the question of how to lose 7 kg in a week without dieting.
You can now easily find T-shirts of various lengths, shorts, shorts, underwear, and sportswear that are described as contributing to weight loss. The choice should be based on the problem areas.
This can work separately on the hips, chest or back, not changing the rest of the body. If the problem is global, then the sport kit option solves.
The principle that these things work is basically removing excess fluids and toxins from the body. This is due to the "steam" effect. Tight clothes.
The body heats up and actively sweats. Therefore, the metabolism under the skin is accelerated many times.
Something like that looks stretchy. Weight loss comes with the fight against cellulite.
At first glance, there are some pluses. But there are also downsides. Such clothing, dragging problem areas, obstructing the flow of lymph. Many diseases can lead to.
Also, unscrupulous manufacturers can violate quality standards, which is why such clothes can cause a rash.
The most questioned way to lose weight is to use special chewing gum. Their manufacturers convince consumers that this product reduces appetite and contains extracts of exotic plants that help burn fat. But there is no complete explanation for this.
A sane person understands that under the influence of the chewing movement, appetite only develops. At the same time, gastric juice is produced, in the absence of food in the stomach, gastric juice will erode its membrane. In this case, the negative impact is obvious.
The slimming pad is the safest weight loss option to consider. It has long been demonstrated that the feet are directly connected by invisible threads to all systems of the human body. Precise patterns on the liner help normalize and speed up metabolism.
The effect of this option is questionable, but the damage caused is minimal.
Slimming belts, like special clothing, help remove fluids and toxins. In addition, due to its massage effect, it improves blood circulation. Altogether, all of this leads to weight loss.
A steam and heat retention belt is an elastic string consisting of many layers, with the necessary ties added. Various massage belts are complemented by matching mechanisms.
It is dangerous to use this option during pregnancy and when there are any diseases of the cardiovascular and reproductive systems.
The effectiveness of the options considered is not always high, and it is sometimes not proven. The reality is that it's impossible to quickly get rid of excess adipose tissue just by using them.
Weight loss exercise program
Fight off excess weight by taking exercise literally.
Here are some of the best effective exercises that will get you closer to your desired results every day:
- Starting position - stand with two feet. You should sit down, with your hands touching the floor, then jump out, raise your hands above your head. Exercises are performed as quickly as possible.
- Hold a standing position, keeping your body on your toes and hands. Knees are brought to the chest alternately. Straighten first (right knee to right chest and vice versa), then cross. The intensity of the exercise should be reminiscent of running.
- Get on your knees. Belly and buttocks sucked in. Alternately lower the left and right thighs. In this case, touch the floor on either side of the calf as much as possible so that the muscles are continuously working properly.
- Hold your back against the wall and sit down so that your legs are at right angles to the floor and body (posture like when a person sits on a chair). Immobilize the body for maximum duration.
- Stand with your back on a sofa or chair. Place one leg with the top of the foot on the selected support. Do a series of deep squats on your other leg. The further away you are from the support, the more effective the exercise will be.
- Starting position - lying on his back, legs bent at the knees. Need to raise the pelvis as high as possible, in this position bring and spread the knees, back to the original position. Repeat the selected number of times.
- Starting position - stand with legs apart. Deep squats are performed alternately on each leg.
- Lie on your back. Raise feet perpendicular to the floor. Use your abdominal muscles to tear the pelvis from the floor, perform a pull of the birch tree without your hand, hold this position for a few seconds. Repeat the exercise with the selected number of times.
- On your left side. Draw on the buttocks and stomach. Raise your right leg as high as possible.
- The last exercise in this series is the following exercise. Get into the doggy position, exhale and immediately squeeze your muscles and buttocks as much as possible. Hold your breath, count your mind to 10. Exhale, relax. Repeat steps at least 5 times.
The number of attempts depends on the person's fitness and is individually selected. This program can be implemented in a number of approaches.
The load should be increased slightly per day by increasing the number of repetitions.
Lose 7 kg in 2-3 weeks
Removing obnoxious fat in 2-3 weeks is a more practical task. In this case, there is time for reasonable action.
First of all, you need to review your daily routine. A good eight-hour sleep is the key aspect. If the link between normal rest and weight loss is hard to believe, but convincing yourself is at least worth arguing that you don't want to eat while you sleep.
Consider what is on the plate, how much and how much it is combined. There are simply incompatible foods, consuming them will load the digestive system and lead to a spike in weight. It's better to refuse foods high in calories.
Need to eat slowly. Better to use small dishes and even small utensils. Under no circumstances should you skip meals (especially in the morning).
The next aspect is sport. You can sign up for exercise or gym. It's better to bring your sister or girlfriend along to encourage each other to practice.
Usually 2-3 sessions per week, but in the case of urgent weight loss (and 3 weeks is not one, but still very little) this is not enough. On the weekends from visiting the hall, dates must be settled independently.
The main goal of such "at home" exercises is not to build muscle mass and tone (although that would be great), but to keep your metabolism going. good. Let it warm up for 10 minutes. Enough.
The leisure time should be especially entertaining, which will also distract the attention from the refrigerator.
How to keep results
It doesn't matter if you have a goal in a week or 2-3 weeks. The main thing now is to keep the new shape.
This requires:
- every morning after going to the toilet, stepping on the scale to capture "plus 300 grams", not "plus 2 kg";
- keep playing (you can refuse daily physical exhaustion, just going to the gym 2-3 times a week is enough);
- need to comply with the diet and daily life;
- do not eat foods such as french fries, mayonnaise, carbonated drinks, etc. v. (they are contraindicated even for those who are satisfied with their weight).
Remember, maintaining a body weight is easier than fighting heroically with the extra cm.