This article provides a comprehensive answer to the question of how you can lose 7 kg in a week at home, and what kind of diet you should follow for this. You will also learn some effective exercises that help you burn fat deposits quickly.
What factors can interfere with weight loss?
Nowadays a diet for weight loss at home will surprise some people, but why does not everyone who loses weight manage to get rid of excess weight even with a strictly planned diet? There are several reasons for this, we recommend that you familiarize yourself with them in detail:
Sports
With any diet for weight loss at home, it is necessary to exercise. With prolonged restrictions on portion sizes and quality of nutrition, the metabolism slows down, which, among other things, slows down the weight loss process. Sports activity stimulates the metabolism and helps to actively lose extra calories.
In addition, if you lose weight suddenly, the skin becomes loose and sagging; sports activities will help to tighten it.
Nutrition
The basis of the diet should be healthy food in small quantities, and not hunger strikes or junk food. The first foods to be crossed off the list of allowed foods are crisps, mayonnaise, carbonated drinks, fast food, fried, smoked and sweets.
Breakfast
Everyone needs to have breakfast. Breakfast helps activate the work processes of the whole body, reduces the desire for food throughout the day, so the possibility of gaining excess weight is reduced.
Dream
Sufficient sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person feels stressed, gets tired quickly, starts eating a lot, unconsciously hoping that food will give him more strength.
Pressure
People's reactions to stress vary. Some people start eating a lot, others stop altogether. The first has problems with excess weight. To overcome yourself in such moments, walking in the fresh air, yoga and sports are recommended. This movement makes a person more resistant to difficult situations.
Eat together
After a long diet or hunger strike at home, it is normal for a person to overeat. Therefore, avoid feeling hungry, always take healthy food with you for snacks: dried fruits, crackers, fruits. This way you will think less about food and can avoid overeating.
A clear plan
Make sure you write down a plan of action and desired goals to follow without being distracted by external factors. In this way, the weight loss process will be more effective and faster.
The magic pill
Under the influence of advertising, many people start buying diet pills and are convinced that they will be able to lose extra weight without any effort, just by taking the medicine. There may be drugs that really work, but make sure you pay attention to the side effects afterwards. Only sports and healthy eating will help you lose weight without harming your health.
Environment
Tell people around you that you plan 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.
Illness
Obesity can be caused by problems with the endocrine system, so be sure to consult a doctor, eliminate the problem, and then 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 a holiday or before an important event. But nutritionists cannot give a definite 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 a special diet at home.
water
During the day, drink 30 ml of water per 1 kg of your body weight before 19. 00 - one glass at a time. It helps cleanse the body of toxins and has a positive effect on kidney function. Be sure to drink a glass or two 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, you will improve the functioning of your digestive system.
Avoid carbonated drinks. Replace it with herbal infusions; the best for express weight loss is infusion of chamomile, parsley and green tea.
1200 calories
Make a menu for two days so that the products that come in contain no more than 1200 kcal. The last dinner should be 3 hours before bedtime. Divide food into 4-5 meals a day. Remember that physical activity is necessary. Running helps keep your body in good condition and activates the burning of excess body weight in a few days.
- Stop sugar, eat minimal salt. Salt can retain fluid in the body, and this is an additional 2-3 kg. Therefore, reduce its use. Do not add salt to food while cooking; add the salt that is already on the plate.
- Avoid sweet and starchy foods. If it is difficult to live without sweets, then to satisfy your sweet cravings, eat sweet fruits or dried fruits in small quantities.
- Avoid fried, smoked, 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 makes you feel full for a long time.
Exercise
We suggest you familiarize yourself with exercises that will help you lose 7 kg in a week. You need to do one set of exercises for 5 days a week. If you go to the gym, then concentrate 2 exercises on cardio exercises, and three on strength exercises. It is better to get the help of a trainer, he will choose an individual weight loss program for you.
Swing your legs
At home, you can easily do this exercise. Take a chair and hold the back of it with your hands. Place your feet shoulder width apart. Then, one by one, lift your legs as high as possible, making a sharp swing. For maximum effect, do 3 sets of 20 repetitions.
Squatting
For home use, squats are ideal for losing weight in the lower body. Place your feet shoulder-width apart, while exhaling, bend your legs as if you want to sit on a chair, keep your back straight, lean slightly forward, and while inhaling, return to the starting position.
Jumping
Jumping is the easiest way to lose extra weight. There is no specific technique to implement it, the main thing is to start. The more you jump, the better. Remember to lower yourself to the floor with your legs bent to avoid injury.
Board
Take a static body position, resting only on your toes and hands, hold for 1-2 minutes. You can do several approaches at a time or several times a day. This exercise helps strengthen muscles throughout the body and also fights fat deposits.
An effective and fast diet
One of the best diets to lose weight at home is cabbage. After all, these vegetables meet three main criteria: they satisfy hunger for a long time, cleanse the body, and fill it with almost all useful substances. Cabbage can be eaten in any form, preferably raw or steamed. We suggest that you familiarize yourself with the sample menu for 7 days, after which you can get rid of an additional 4-7 kg, depending on the characteristics of your body. Basic diet 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 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 boiled fish, orange, kefir.
- Fifth day: cabbage soup, 150 g boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad coated with olive oil.
- For the next two days, follow the same diet.
You can lose 7 kg in a week at home if you stick to the kefir diet, it will help you lose belly fat. But it belongs to a strict mono-diet, which is not recommended for long-term use.
Side effect
There are balanced and unbalanced diets. A balanced one can be followed for a long time without harming health. It is better to avoid the unbalanced ones altogether or stick to them for a maximum of a week. Such a diet can cause diseases of the gastrointestinal tract, liver, kidneys, and body fatigue.