This article provides comprehensive answers to the questions of how to lose 7 kg in a week at home and what kind of diet you need to follow for this. You will also learn several effective exercises that help you burn fat deposits quickly.
What factors can interfere with weight loss?
Nowadays, weight loss diets at home will surprise few people, but why can't all those who lose weight manage to get rid of excess weight even with the most rigorous planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
Sport
With any home weight loss diet, you need to exercise. With prolonged restrictions on portion sizes and nutritional quality, the metabolism slows down, which, among other things, slows the weight loss process. Sports activities stimulate the metabolism and help you actively lose excess calories.
Additionally, if you suddenly lose weight, your skin becomes saggy and saggy; sporting activity will help to firm it.
Nutrition
The basis of the diet should be healthy food in small quantities, and not hunger strikes or junk foods. The first foods that must be deleted from the list of permitted foods are chips, mayonnaise, carbonated drinks, fast food, fried, smoked and sweets.
Breakfast
Everyone needs to eat breakfast. Breakfast helps to activate the working process of the whole body, reduces the desire for food during the day, therefore decreases the likelihood of gaining weight.
Dream
Getting enough sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person feels depressed, gets tired quickly, begins to eat a lot, subconsciously hoping that food will give him more strength.
Fatigue
People's reactions to stress vary. Some people start eating a lot, others stop altogether. The former have overweight problems. To cope with yourself in these moments, walks in the fresh air, yoga and sports are recommended. These movements make a person more resistant to difficult situations.
Uncontrolled eating
After a long diet or hunger strike at home, it is normal for a person to overeat. So avoid the feeling of hunger, always bring healthy foods with you for a snack: dried fruit, crackers, fruit. This way you will think less about food and can avoid overeating.
Clear plan
Be sure to write down an action plan and desired goal to follow it without being distracted by external factors. In this way the weight loss process will be more effective and faster.
Magic pills
Under the influence of advertising, many people begin to buy slimming pills and firmly believe that they will be able to lose extra pounds without any effort, simply by drinking the drug. There may be drugs that are really effective, but be sure to pay attention to the side effects that come with them. Only sport and a healthy diet will help you lose weight without harm to your health.
Environment
Let those around you know that you are planning to lose weight. After all, often, as soon as you think about another diet, a friend invites you for tea with sweets or your mother brings you delicious pastries. Ask your loved ones to support you.
Illnesses
Obesity can be caused by problems with the endocrine system, so be sure to consult a doctor, eliminate the problem and thus take care of your figure.
Is it possible to lose 7 kg in a week without dieting?
How to lose 7 kg in a week at home without dieting? Often this question arises among women after holidays or before an important event. But nutritionists cannot give a definitive answer to this, it all depends on the person. But you can follow the basic rules that will definitely help you get rid of a few extra pounds without specific diets at home.
Waterfall
During the day, drink 30 ml of water per 1 kg of weight, one glass at a time, by 7pm. It helps cleanse the body of toxins and has a positive effect on kidney function. Make sure you drink a glass or two of warm water in the morning and eat breakfast only after 30 minutes. If you add a teaspoon of lemon juice to your morning water, you will improve the functioning of your digestive system.
Avoid carbonated drinks. Replace them with herbal infusions; the best for losing weight quickly are chamomile, parsley and green tea infusions.
1200 calories
Create a menu for two days so that the incoming products contain no more than 1200 kcal. The last dinner should be 3 hours before bedtime. Divide meals into 4-5 meals a day. Remember that physical activity is necessary. Running helps keep the body in good shape and activates the burning of excess weight within a few days.
- Give up sugar, eat a minimum of salt. Salt can retain fluids in the body and this is 2-3 kg more. Therefore, reduce its consumption to a minimum. Do not salt foods while cooking; add salt already on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, then to satisfy your sweet tooth, eat sweet fruits or dried fruits in small quantities.
- Avoid fried, smoked and fatty foods, eat more vegetables, fruits and protein foods.
- Sauerkraut will help you lose weight quickly. It contains a large amount of fiber which, like a brush, cleanses the body of harmful substances. In addition, cabbage contains a large amount of useful substances and makes you feel full for a long time.
Exercises
We suggest you familiarize yourself with exercises that will help you lose 7 kg in a week. You need to do a set of exercises 5 days a week. If you go to the gym, dedicate 2 workouts to cardio exercises and three to strength training. It is better to seek help from a coach, he will select an individual weight loss program for you.
Swing your legs
At home, you can perform this exercise very easily. Take a chair and hold the back of it with your hands. Place your feet shoulder-width apart. Then, one by one, raise your legs as high as possible, making sharp swings. For maximum effect, perform 3 sets of 20 repetitions.
Squats
For home use, squats are ideal for losing weight in the lower body. Place your feet shoulder-width apart, exhale, bend your legs as if you wanted to sit on a chair, keep your back straight, slightly tilted forward and, while inhaling, return to the starting position.
Jumping
Skipping is the easiest way to lose extra pounds. There is no specific technique to perform them, the important thing is to start. The more you jump, the better. Remember that you must lower yourself to the ground with your legs bent to avoid injury.
Plank
Assume a static body position, leaning only on your toes and hands, hold the position for 1-2 minutes. You can perform several approaches at a time or several times a day. This exercise helps strengthen muscles throughout the body and also fights fat deposits.
Effective and fast diet
One of the best diets for losing weight at home is cabbage. After all, this particular vegetable meets three main criteria: it satisfies the feeling of hunger for a long time, cleanses the body and fills it with almost all useful substances. Cabbage can be eaten in all varieties, preferably raw or steamed. We suggest you familiarize yourself with a sample menu for 7 days, after which you will be able to get rid of 4-7 kg more, depending on the characteristics of your body. Basic dietary rules:
Every day be sure to eat up to 600 g of cabbage soup and fresh cabbage and drink up to 2 liters of water.
One serving does not exceed 200 g, eat it 4 times.
Cabbage diet
- First day: during the day we eat cabbage soup, an orange, a glass of low-fat kefir and drink 2 liters of water.
- Second day: again vegetable soup, we also eat raw vegetables, for dinner you can prepare a vegetable salad seasoned with vegetable oil and 150 g of boiled chicken fillet, we drink water all day.
- Third day: cabbage soup, fruit, low-fat kefir, 100 g of boiled chicken meat.
- Fourth day: cabbage soup, vegetables, 150 g of boiled fish, orange, kefir.
- Fifth day: cabbage soup, 150 g of boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad dressed with olive oil.
- For the next two days, stick to the same diet.
You can lose 7 kg in a week at home if you follow a kefir diet, it will help you lose belly fat. But it belongs to strict mono-diets, which are not recommended for long-term use.
Side effects
There are balanced and unbalanced diets. Balanced ones can be followed for a long time without harm to health. It's best to avoid unbalanced ones altogether or stick with them for up to a week. Such nutrition can cause diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.