How to lose weight? Many ask this question. And you visit a person most often shortly before a trip, during a vacation, or before any major event (such as a wedding).
The hateful kilogram has been accumulating for months or even years, and now the task is to say goodbye to them as soon as possible. It's hard, but it's possible.
So the goal is to lose 7 kg in 7 days. What is needed to implement it?
What threatens sharp weight loss
In the fight against overweight, nothing stimulates you better than the "minuses" of the scales. However, the rapid loss of the pound can cause significant and often irreparable damage to health.
What dangers can you face if you decide to perfect your figure in a week?
- Metabolic disorders. Many people face a situation where adherence to a strict diet, increased physical activity is in no way reflected in body weight. This is explained by the fact that the body adapts to this lifestyle by slowing its metabolism.
- Muscle mass dystrophy. This is possible with a lack of adipose tissue and muscle wastage.
- Gastric ulcer and gastritis. One factor in rapid weight loss is a strict diet. There is not enough food in the stomach. As a result, the gastric juice produced has a destructive effect not only on the stomach and duodenum wall.
- Disruption of hormonal levels and, as a result, disruption of the menstrual cycle and conception problems. This is due to the fact that many hormones are distributed through adipose tissue. In the latter, too, the conversion of male hormones into female hormones is carried out.
- Violation of heart rhythm and increase in blood pressure. Being overweight has a negative effect on the functioning of the cardiovascular system. However, fast weight loss is not the best effect. For additional pounds to become completely enriched, the blood vessels elongate over time, and restoring their former size is a fairly lengthy process.
- Nervous system failure. Vitamin B deficiency, as well as elemental stress due to insufficient amounts of food, manifests itself in a relaxed mood and even depression.
- Avitaminosis. When diets are followed, the required amount of nutrients does not enter the body. This can be done with skin, hair, nails, etc. It manifests itself through related problems. It also threatens the deterioration of the body’s immune defenses and common diseases.
- In case of heavy weight loss, the skin does not have time to adapt, it seems tense and sagging. Often this can only be solved with the help of surgeons.
The dangers listed should reflect the expediency of drastic weight loss.
Tips for fast weight loss at home
If the desire for dramatic weight loss is still “prevalent, ” you need to manage this process wisely.
It would be better to seek counseling services from a specialist (nutritionist). It will be even better if this doctor monitors the results obtained.
Do not drastically reduce the amount of food you eat. Despite the process of weight loss, all the nutrients needed for healthy functioning need to enter the body.
Keep in mind that fast and noticeable weight loss is good, but it’s more important to keep the result. This is only possible if the right diet is chosen.
The faster a kilogram falls, the more likely they are to return. Often, the opposite process exacerbates the situation, that is, more excess adipose tissue.
Meals should be frequent (up to four hours apart) and in small portions.
Proper weight loss alone is not possible by changing your diet. The body needs constant physical activity. This not only contributes to burning adipose tissue, but also to tightening the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, carbonated drinks, sweets, starchy delicacies.
A person loses weight to achieve 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. Because in this case, none of the goals will be achieved.
Top diets for losing 7kg per week
Emergency diets count. However, the most positive results are shown in protein, low calorie and mono-diets.
Protein schemes are based on consuming high-protein foods and avoiding fats and carbohydrates.
Edible foods are eggs, meat, fish. A diet based on these virtually eliminates hunger tests. There is no muscle mass and weight loss occurs through the fight against fluid and fat.
This diet does not exclude vegetables. They can be both fresh and heat treated. The point is not to contain starch. Small amounts of apples from breakfast fruit are allowed.
Monodiets are based on a “one meal for one or more days” diet. Its construction requires the control of taste preferences and common sense.
Foods include cereals, dairy products, vegetables, chicken, seafood, fruits and more. A low calorie diet is the most popular. These are in control of the energy value of the diet.
The list of products is unlimited. The key is to stick to your allowed daily calorie intake. The latter are determined individually.
This takes into account age, health status, level of physical activity, weight indicators (initial and desired). Most often, the ratio is set around 1000-1200 kcal.
In order to make it easier for your body to cope with the challenges of weight loss through dieting, you can take vitamin complexes in parallel. They partially compensate for the insufficient amount of nutrients entering the body.
The optimal duration of diets is one week to minimize negative health effects.
How to lose 7 kg in 7 days without diet and exercise?
There are many ways to fight obesity on the world market without dieting or strenuous exercise. These are special clothes, chewing gums, belts, shoe inserts. Here is the answer to the question of how to lose 7 kg in a week without diets.
Now you can easily find t-shirts of different lengths, breeches, shorts, underwear, whole sports kits that contribute to weight loss as described. 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 occurs.
The working principle of such things lies in the fact that excess fluid and toxins are basically removed from the body. This is due to the "sauna" effect. The dress is tight.
The body warms up and sweats actively. Thus, subcutaneous metabolic processes are accelerated several times.
The figure looks tight in things like this. Weight loss is accompanied by a fight against cellulite.
At first glance, there are some pluses. But it also has its drawbacks. Such clothing, which pulls on problem areas, impedes the flow of lymph. Various diseases can occur.
Unscrupulous manufacturers can violate quality standards, so such garments can cause rashes.
The most questionable way to lose weight, many are considering using a special chewing gum. Their manufacturers convince consumers that this product suppresses appetite and contains extracts of exotic plants that help burn fat. But there is no proper explanation for this.
A sane person understands that the chewing movement only increases appetite. In parallel, gastric juice is formed, which digests its membrane in the absence of food in the stomach. In this case, the negative effect is obvious.
Slimming insoles are the safest consideration. It has long been proven that the legs are connected by invisible threads directly to all systems of the human body. The correct pattern of the insoles helps to normalize and speed up metabolic processes.
The effectiveness of this option is questionable, but the damage caused is minimal.
The slimming belt, like special clothing, helps remove fluids and toxins. Thanks to the massage effect, it also improves blood circulation. All this together leads to weight loss.
The thermal and sauna belt is a multi-layer elastic tape, complete with the necessary fasteners. The various massage belts are complemented by appropriate mechanisms.
It is dangerous to use this option during pregnancy and in the presence of any disease of the cardiovascular and reproductive system.
The effectiveness of the options considered is not always high and sometimes not proven at all. It is virtually impossible to get rid of excess adipose tissue quickly without just using them.
Weight Loss Workout Program
Fighting overweight with the right approach is an exercise.
Here are some best practices to get you closer to the results you want every day:
- Starting position - standing with legs. You need to sit down and simultaneously touch the floor with your hands, then jump out, raising your arms above your head. Do the exercise as quickly as possible.
- Stand in a position to keep your body on your toes and hands. The knees are brought alternately to the chest. First straight (from the right knee to the right chest and vice versa), then tap crosswise. The intensity of the exercise should be similar to a run.
- Kneel down. Abdomen and buttocks retracted. You should alternately descend to the left and right thighs. In this case, the contact of the floor on both sides of the calves should be kept to a minimum to keep the muscles in good condition at all times.
- Press your back against the wall and sit down with your legs at right angles to the floor and body (the pose is similar to a situation where a person is sitting on a chair). Secure the body for the maximum time.
- Stand with your back to a sofa or chair. Place one foot with the top of the foot on the selected support. Perform a deep series of squats on the other leg. The farther you are from the support, the more effective the exercise.
- Starting position - lying on your back, legs bent at the knees. It is necessary to raise the pelvis as high as possible, in this position to bring and spread the knees, return to the original position. Repeat the selected number of times.
- Starting position - standing with wide legs. Deep squats are performed alternately on both legs.
- Stand in a horizontal position. Raise your legs perpendicular to the floor. Tear the pelvis with your abdominal muscles off the floor, make birch without your hands, stay in this position for a few seconds. Repeat the exercise the selected number of times.
- Lie on your left. Draw the buttocks and stomach. Raise your right leg as high as stretching allows.
- The last exercise in the series should be the next exercise. Get into the doggy pose, exhale and immediately tighten the muscles of the press and buttocks as much as possible. Hold your breath, count to 10 in your head. Exhale, relax. Repeat the steps at least five times.
The number of executions depends on the individual's physical fitness and is selected individually. This program can be implemented in several approaches.
The load should be slightly increased each day by increasing the number of repetitions.
Lose 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 of sleep is the main consideration. If the connection between normal rest and weight loss is hard to believe, but convincing yourself is worth at least the argument that you don’t feel like eating during sleep.
Care should be taken with what is put on the tableware, in what quantity, and in what combination. There are simply incompatible foods whose use puts a strain on the digestive system and leads to a jump in weight indicators. It is better to refuse high calorie foods.
Meals are needed slowly. It is better to use small pots and even small pots. Under no circumstances should you miss a meal (especially in the morning).
The next aspect is sports. You can sign up for a fitness or gym. It’s better to take your sister or girlfriend with you to motivate each other to work out.
They usually hold 2-3 times a week, but for emergency weight loss (and 3 weeks is not one, but still very few) this is not enough. On weekends, from the time you visit the room, the days must be done independently.
The main goal of such "home" workouts is not to increase muscle mass and tighten shape (although that would be great), but to keep your metabolism in good shape. Let it warm up for 10 minutes. That's enough.
At this time, leisure should be especially fun, which also distracts from the fridge.
Keep the result
The goal is met in a week or 2-3 weeks, it doesn't matter. The most important thing now is to keep the new form.
This requires:
- Every morning, after visiting the bathroom, step on the scales to catch the “plus 300 grams” and not the “plus 2 kg”;
- continue the sport (you can already refuse from the daily exhaustion of the body, it will be enough to visit the gym 2-3 times a week);
- follow a proper diet and daily routine;
- Do not eat foods such as chips, mayonnaise, carbonated drinks, and so on (also contraindicated for those who are happy with their weight).
Remember, it’s easier to maintain your weight than to fight heroically with those extra inches.