For healthy weight loss, it is important to know the nuances of nutrition to lose 7 kg in a week and not harm your health.The priority continues to be our reflection in the mirror and then the numbers on the scale.
A beautiful body is not just a low percentage of body fat.First of all, beauty is built by the muscular skeleton, which is responsible for the state of the body throughout life.
Muscle weighs more than fat.Don't chase the numbers on the scale.The first indicator is a mirror photo and measurements.
10 tips for those who want to lose weight very quickly
In various sources you can find an unlimited number of diets, ranging from banning specific foods to healthy fasting.
There are practically no healthy diets.They cause harm to the body.To lose 7kg in a week you don't need to go hungry.Focus all your attention on foods that are tasty and healthy for your body.
10 simple tips from a nutritionist:
- Focus all your attention on the deficit of calories consumed per day.Calorie intake is the foundation of weight loss.
- Using a common formula, calculate your daily calorie intake.Each organism has its own caloric intake.It depends on the external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit.You need to calculate 15–20% percent of the norm.Such a deficiency is considered healthy.It is important to remember that the bigger it is, the faster you will lose weight.
- Plan your diet correctly and count calories.The latter is easy to do using programs available on the Internet and kitchen scales.
- Eat a variety of foods.Calorie deficit differs from dieting because you can eat different foods and still lose weight.
- Correctly calculate the proportions of BZHU.Normal consumption proportions are considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity and training.
- Don't be afraid to take a day off for yourself.With numerous prohibitions and a long-term deficit, the body can begin to “fight back” by stocking up on any products, thereby reducing the fat burning process.The metabolism will start to slow down.To avoid this, give your body harmful carbohydrates and fats.These techniques are called “cheat meals” - psychological relief of the body.The main principle is 1 meal, which does not require calorie counting.Dietary caloric intake may exceed normal.Over the next few days, your body will fill with water.Remember, water is not fat.In a few days, everything will return to its place, the body will begin to respond more effectively to the deficiency.The frequency of doses depends on the fat percentage: the lower it is, the more often you can afford it (once a week or once a month).
- Get enough sleep.In order not to harm your health, sleep should be at least 7 hours.
- Exercise regularly.3-4 workouts per week are enough, alternating cardiovascular and strength exercises.More than an hour of physical activity a day is enough to build a beautiful, muscular body.
- The duration of the disability must not exceed 3 months.Take a break for a month.Pause - maintenance of caloric intake and activity.
Why losing weight quickly is harmful
Many people often perceive rapid weight loss as hunger, filling their heads with created ideals and forgetting about their own health.This may result in the need for treatment.
Losing weight quickly is stressful for the body.Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The least that can happen in the end is that all the lost kilos come back faster than you could lose them.
You can even put extra numbers on the scale.During long periods of fasting, the body switches to “storage” mode, slowing down the metabolism.Even eating an apple can affect weight gain.
In the worst case scenario, you won't be able to control your rapid weight loss.The body will not be able to absorb the nutrients from the food it eats and will soon reject them, which will subsequently lead to anorexia.
For quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and don't be afraid of fats.
What to eat to lose weight in a week
For quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and don't be afraid of fats.
Healthy fats include: vegetable oils, butter in small quantities, milk, nuts, seeds, avocado, fish oil, hidden fats (any food fried, baked or cooked with oil).
The main thing is to consume healthy fats rationally.
The process of gaining excess weight directly depends on fast carbohydrates.
These include all harmful foods, as they are quickly absorbed, increase the feeling of hunger and are responsible for the release of insulin and an increase in blood sugar.They usually have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, grain masses.
Beneficial for Healthy Weight Loss:
- oat,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- greens,
- buckwheat porridge,
- low-fat cottage cheese.
These foods will help create a low-calorie diet.
Diet for 7 days: how to create a menu
To lose 7 kg in a short time, you need to limit your diet and exclude harmful carbohydrates: sweets, flour, fast food.It is important to know which foods can be consumed at certain times of the day and which cannot.
For example, sweet apples, pumpkin and beets should not be eaten at night.
Milk contains lactose, which promotes insulin production;it is undesirable to consume it at night - swelling will appear in the morning.
Consult your doctor before making any dietary changes.Make sure you don't have allergies or reactions to certain foods that cause bloating.
To avoid crashes, create your menu an hour before breakfast.This way, you can formulate your desires and fit the desired foods into your required caloric intake for the entire day.
For many, simply replacing foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients is enough.Replace sugar with honey.For many people who have a sweet tooth, this can prevent a relapse.
Replace granola and instant oats with coarsely ground, long-cooked oats.The calorie content is much lower.White bread should be replaced with wholemeal bread or crusty bread.Do not buy bread that contains sweetener, seasonings or margarine.
Mayonnaise should be replaced with yogurt, the taste is inferior, but with additional seasonings you will quickly get used to it.Replace regular pasta with wholemeal pasta.
Diet for a week by Peta Wilson “Week”
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal protein.You should eat this way once every two months, maintaining constant activities and light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a certain quantity - 1.5 liters, on the seventh day - drinking, only still water.
The diet requires strict adherence to the eating plan:
- first day– 5 boiled potatoes;
- second– 100g of chicken meat;
- third– 100g of meat;
- room– 100 g of low-calorie fish;
- fifth– no limited quantity of vegetables;
- sixth– no additional product;
- seventh– stagnant water.
Additional products are consumed cooked, except vegetables.Products not included in the prepared diet are prohibited.
You cannot add salt, spices or seasonings to food.It is advisable to come off the diet gradually.High-calorie foods are completely excluded even in a normal diet.
How to lose 7 kg in 2 weeks: low carb diet
The basic principle of the diet is to reduce the consumption of foods rich in carbohydrates.
These include simple carbohydrates, containing mainly sugar: honey, jam.It is preferable to eat foods rich in carbohydrates in the first half of the day: cereals, potatoes, fruits.
Protein products should become the basis of the diet to maintain the required amount of muscle.The diet is called “drying”.Used to dry subcutaneous fat and enhance body contour.
The basic principle of the diet is to reduce the consumption of foods rich in carbohydrates.
The low-carb diet is divided into two types:
- Classic– protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (sweet peppers, cucumber, lettuce) are allowed.Protein, animal protein, is consumed as a snack.There must be a protein product in your meal.Flaxseed oil is limited to 1 tablespoon.I.for breakfast.Low-fat cottage cheese is welcome for dinner.
- Crazy– Protein products and some vegetable fats are allowed.The diet must be followed in periods.
The process of forming a diet looks like this: in the first two weeks, carbohydrates are consumed in the first half of the day.Every day we reduce the amount of carbohydrates.
We smoothly transition from a classic low-carb diet to a crazy diet, which lasts 5-7 days.We are gradually returning to the classic low carb diet.
It is not advisable to eat according to these rules for a long time.The main thing is to do intense exercise, alternating strength and cardio exercises.
The advantages include: acceleration of metabolism, maximum burning of subcutaneous fat.
Cons: stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: peasant diet
Often used in early spring.
The peasant diet helps prevent the development of cellulite due to the consumption of fiber and low-carb foods
Basic principle– swallow hunger, trick the brain with the “fullness” of a stomach filled with water.This is how toxins consumed during winter are removed from the body.
You should start your day with a glass of water on an empty stomach and before bed.You need to drink 3 liters of water a day.The diet differs from the diet in that it contains vegetables and protein products.
Cereals are limited to buckwheat or rice;vegetables are prohibited from potatoes.Tea, coffee, homemade juice are allowed, other products are prohibited.
Helps prevent the development of cellulite through the consumption of fiber and low-carb foods.
The duration of the diet is 3 weeks.It is based on a low-calorie diet, meaning the body may suffer from a lack of essential vitamins.You must take your prescribed medications as prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Don't forget, proper nutrition represents only 80% of the formation of an ideal body, the remaining 20% concerns sports.
In addition to the calorie deficit and diets, it is worth dedicating 5 days a week to training.
It is impossible to achieve a slim body with nutrition alone.In addition to the calorie deficit and diets, it is worth dedicating 5 days a week to training: three strength training, two cardio.
Intensive fat burning and muscle gain combined will lead to results you will notice within a week.
No diets or pills
The fundamental principle of any weight loss is harmony with the body, which means full awareness of true desires, the body's capabilities, knowledge of how it works.
The best diet is intuitive eating, which has no restrictions or limits.The main thing is to understand what you really want to eat and in what quantity.Food is not reward or pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Don't eat on a full stomach.Stop eating when you feel 80% full.After a while, you can feel the pleasure of eating.
The same applies to water.When there is a severe shortage of water, the body stores it.This leads to swelling.Water flushes the stomach, helps the intestines function better and eliminates toxins from the body.
Weekly exercise program
The basic principle of physical activity is to divide training into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps.You can practice anywhere: at home or at the gym.
Running to lose weight
Cardiovascular exercise is considered the most effective way to burn fat.The load on the heart stimulates improved blood circulation and trains each muscle group.
It also saturates the body with oxygen.Running is the basis of cardio.Furthermore, running corrects posture and develops lung function.But remember that muscle weighs more than fat.
Therefore, long-distance running, which is based on time rather than speed, will increase the anterior muscles of the upper legs and calves.To avoid bulky legs and possible weight gain, consider interval running.
The main objective of running is acceleration and endurance.The run is divided into stages: an easy run for five to ten minutes and then an acceleration for a while.Again a calm pace, then acceleration.Do not immediately stop interval running, do not forget about the warm-up.
To begin with, start accelerating from half a minute, then a calm pace should last a minute and a half.The intervals are always the same.Repeat the acceleration five to eight times.
Stops should not exceed 3-4 times.Increase your interval time each week to avoid overloading your body.Remember to follow the rhythm of your breathing.
Everyone has their own rhythm, but there are two common types:
- Take a deep breath through your nose and exhale through your mouth, which will extend for 3-4 running steps.
- Two short inhales through the nose, two short exhales through the mouth, the duration of which will be one running step.
Remember to rest.To avoid serious consequences, do not forget to give your body a rest.For rapid weight loss, one break day per week is sufficient.
Jump rope to lose weight
One of the most effective cardiovascular exercises is jumping rope.This exercise uses almost all muscle groups.
Additionally, the skipping rope helps form correct posture and strengthen your back muscles.An hour of jumping rope burns 500 calories.
Shoes play an important role.It must be comfortable to avoid injuries, cramps and pain in the step area later.
To make your task easier, divide the exercise into approaches and number of jumps.To begin with, 100 jumps of 10 approaches will be enough.Increase to 300 jumps in a week.
The effectiveness of this exercise will be noticeable within a week.Jumping rope, like other cardiovascular exercises, is a great warm-up before strength training or stretching.
Weight loss ring
Hooping is a cardiovascular exercise.Repeated spike activities will strengthen your back muscles.
But the result will be if the abdominal muscles are tense all the time and the duration of the exercise gradually increases.
Start at a time when you feel tired and slightly sore.Don't let your body hurt.Do not increase the load too suddenly.10-15 minutes a week is enough.
Don't forget that your stomach must be empty before physical activity.You should start training 2 to 3 hours after eating.Remember to breathe.Irregular breathing during exercise will lead to negative consequences.
Conclusion
With the help of diets, you need to correct your body, but not mock it.
Make sure that these are not personal complexes and that losing weight is really necessary to rid the body of excess weight.Only with health benefits can you achieve the ideal shape.