This article provides comprehensive answers to questions about how you can 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 will help you quickly burn fat deposits.
What factors can interfere with weight loss?
Nowadays, weight loss diets at home will surprise few people, but why can't everyone who is losing weight manage to get rid of excess weight even with the most strict planned diet? There are several reasons, we suggest that you familiarize yourself with them in detail:
Sport
With any weight loss diet at home, exercise is necessary. With prolonged restrictions on portion sizes and nutritional quality, metabolism slows down, which, among other things, slows down the weight loss process. Sports activities stimulate metabolism and help you actively lose extra calories.
Additionally, if you lose weight suddenly, your skin will become saggy and saggy; sporting activities will help stretch it.
Nutrition
The basis of the diet should be healthy eating in small quantities, and not hunger strikes or junk food. The first foods that need to be crossed off the list of permitted foods are snacks, mayonnaise, soft drinks, fast food, fried foods, smoked foods and sweets.
Breakfast
Everyone needs to eat breakfast. Breakfast helps to activate the work process of the entire body, reduces the desire to eat throughout the day, reducing the likelihood of gaining excess weight.
To dream
Getting enough sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person becomes depressed, quickly gets tired, begins to eat a lot, unconsciously hoping that food will give him more strength.
Stress
People's reactions to stress vary. Some people start eating a lot, others stop completely. The first have problems with being overweight. To control yourself during these moments, outdoor walks, yoga and sports are recommended. These movements make a person more resistant to difficult situations.
binge eating
After a long diet or hunger strike at home, it is common for a person to overeat. Therefore, avoid feeling hungry, always carry healthy foods with you for a snack: dried fruits, cookies, fruits. This way you will think less about food and avoid overeating.
Clear plan
Be sure to write down a plan of action and a desired goal so that you can follow it without being distracted by external factors. This way, the weight loss process will be more effective and faster.
Magic pills
Under the influence of advertising, many people begin to buy diet pills and firmly believe that they will be able to lose extra pounds without any effort, simply by drinking the medicine. There may be really effective medications, but pay attention to side effects after them. Only sport and healthy eating will help you lose weight without harming 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 to tea with sweets or your mother brings delicious pastries. Ask your loved ones to support you.
Illnesses
Obesity can be caused by problems with the endocrine system, so consult a doctor, eliminate the problem and then take care of your body.
Is it possible to lose 7kg in a week without dieting?
How to lose 7kg in a week at home without dieting? This question often arises among women after a vacation or before an important event. But the nutritionist cannot give a definitive answer, it all depends on the person. But you can follow basic rules that will definitely help you get rid of a few extra pounds without specific diets at home.
Water
During the day, drink 30 ml of water per 1 kg of weight before 7 pm - one glass at a time. It helps cleanse the body of toxins and has a positive effect on kidney function. Make sure you drink one or two glasses of warm water in the morning and have breakfast only after 30 minutes. If you add a teaspoon of lemon juice to your morning water, it will improve the functioning of your digestive system.
Avoid carbonated drinks. Replace them with herbal infusions; The best for quick weight loss are chamomile, parsley and green tea infusions.
1200 calories
Make a menu for two days so that the products received do not contain more than 1200 kcal. The last dinner should be 3 hours before bed. Divide your meals into 4-5 meals a day. Remember that physical activity is necessary. Running helps keep your body in good shape and activates the burning of excess weight in a matter of days.
- Give up sugar, eat a minimum of salt. Salt can retain fluid in the body, which is an extra 2-3 kg. Therefore, minimize your consumption. Do not add salt to food during cooking; add salt already in the dish.
- 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, cleans the body of harmful substances. In addition, cabbage contains a large amount of useful substances and keeps you full for a long time.
Exercises
We suggest that you familiarize yourself with exercises that will help you lose 7 kg in a week. You need to do a series of exercises 5 days a week. If you go to the gym, dedicate 2 workouts to cardiovascular exercise and three to strength training. It is best to seek help from a trainer, he will select an individual weight loss program for you.
Shake your legs
At home you can do this exercise very easily. Grab 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 sudden movements. 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, as you exhale, bend your legs as if you wanted to sit on a chair, keep your back straight, slightly leaning forward and, as you inhale, return to the starting position.
Jumping
Skipping is the easiest way to lose extra pounds. There is no specific technique for carrying them out, the main thing is to start. The more you jump, the better. Remember that you need to lower yourself to the floor with your legs bent to avoid injury.
Board
Stand in a static body position, leaning only on your toes and hands, hold for 1-2 minutes. You can do several approaches at the same time or several times a day. This exercise helps to strengthen muscles throughout the body and also combats 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 consumed in all varieties, preferably raw or steamed. We suggest that you familiarize yourself with an exemplary 7-day menu, after which you will be able to get rid of 4-7 extra kg, depending on the characteristics of your body. Basic diet rules:
Every day, eat up to 600 g of cabbage soup and fresh cabbage and drink up to 2 liters of water.
A portion is no more than 200 g, eat 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: vegetable soup again, in addition we eat raw vegetables, for dinner you can make 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 seasoned with olive oil.
- For the next two days, follow the same diet.
You can lose 7 kg in a week at home if you follow a kefir diet as 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 harming your health. It's best to avoid unbalanced ones completely or keep them for a maximum of a week. Such nutrition can cause diseases of the gastrointestinal tract, liver, kidneys and depletion of the body.