This article provides complete answers to questions on 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 several effective exercises that will help you quickly burn fat deposits.
What factors can interfere with weight loss?
Nowadays, diets to lose weight at home will surprise few people, but why don't all people who lose weight manage to get rid of excess weight even with the most strict planned diet? There are several reasons for this, we suggest that you familiarize yourself with them in detail:
Sport
With any diet to lose weight at home it is necessary to exercise. With prolonged restrictions in portion sizes and nutritional quality, the metabolism slows down, which, among other things, slows down the weight loss process. Sports activities stimulate the metabolism and help to actively lose extra calories.
Additionally, if weight is suddenly lost, the skin becomes saggy and saggy; Sports activities will help tighten it.
Nutrition
The basis of the diet should be healthy food in small quantities, not hunger strikes or junk food. The first foods to cross off the list of permitted foods are French fries, mayonnaise, carbonated drinks, fast food, fried foods, smoked foods and sweets.
Breakfast
Everyone needs breakfast. Breakfast helps activate the work process of the entire body, reduces food cravings throughout the day, thereby reducing 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, the person feels depressed, gets tired quickly, 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 eating completely. The former have problems with excess weight. To face these moments, outdoor walks, yoga and sports are recommended. These movements make a person more resistant to difficult situations.
Binge
After a long diet or hunger strike at home, it is common for a person to overeat. Therefore, avoid feeling hungry, always carry healthy food with you as a snack: nuts, crackers, fruits. This way you will think less about food and can avoid overeating.
clear plan
Make sure you write down an action plan and desired goal so you can 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 start buying 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 truly effective medications, but be sure to pay attention to the side effects that occur after them. Only sports and a healthy diet will help you lose weight without harming your health.
Atmosphere
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 you delicious pastries. Ask your loved ones to support you.
Diseases
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 vacation 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.
Water
During the day, drink 30 ml of water per 1 kg of weight before 7: 00 p. m. , 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 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 express weight loss are chamomile, parsley and green tea infusions.
1200 calories
Prepare a menu for two days so that the incoming products do not contain 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 required. Running helps keep the body in good shape and activates the burning of excess weight in a matter of days.
- Give up sugar, eat minimal salt. Salt can retain fluid in the body, which is an additional 2-3 kg. Therefore, minimize your consumption. Do not add salt to food while cooking; add salt that is already on the plate.
- Avoid sweets and starchy foods. If you find it difficult to live without sweets, to satisfy your sweet cravings, eat sweet fruits or nuts 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 that, like a brush, cleanses 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 must perform a series of exercises for 5 days a week. If you go to the gym, dedicate 2 workouts to cardiovascular exercises and three to strength training. It is better to seek the help of a trainer, he will select an individual weight loss program for you.
swing your legs
At home you can do this exercise very easily. Take a chair and support the backrest with your hands. Spread your feet shoulder-width apart. Then, one by one, raise your legs as high as possible, making sharp movements. For maximum effect, perform 3 sets of 20 repetitions.
squats
For home use, squats are ideal for losing weight in the lower body. Spread 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
Jumping is the easiest way to lose extra kilos. There is no specific technique to do them, the main thing is to get started. The more you jump, the better. Remember that you must go down to the ground with your legs bent to avoid injuries.
Plank
Take a static position of the body, resting only on your toes and hands, hold it for 1-2 minutes. You can do several approaches at once 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 to lose weight at home is cabbage. After all, this 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 its varieties, preferably raw or steamed. We suggest that you familiarize yourself with a model menu for 7 days, 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, 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 skimmed kefir and drink 2 liters of water.
- Second day: vegetable soup again, we also 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 dressed 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, it will help you lose abdominal fat. But it belongs to strict monodiets, 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 is best to avoid unbalanced ones completely or keep them for up to a week. Such nutrition can lead to diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.