How to lose weight? Many people ask this question. And visit a person most often just before a vacation trip or before any significant event (for example, before a wedding).
Hateful kilograms have been piling up for months or even years, and now the task is to say goodbye to them as quickly as possible. It is difficult, but possible.
So the goal is to lose 7 kg in 7 days. What do you need to get it?
What threatens strong weight loss
In the process of fighting excess weight, nothing stimulates better than the "disadvantages" on the scale. However, the rapid loss of pounds can cause significant and often irreparable damage to health.
What dangers can you face when you decide to get your figure to perfection in just one week?
- Metabolism disorders. Many people are faced with a situation where compliance with strict diets, increased physical activity is not reflected in any way on body weight. This is explained by the fact that the body adapts to such a lifestyle by slowing down the metabolism.
- Muscle mass dystrophy. This is possible with a lack of adipose tissue and muscle atrophy.
- Stomach ulcers and gastritis. One of the factors that lead to rapid weight loss is strict diets. Not enough food enters the stomach. As a result, the produced gastric juice has a destructive effect on the walls not only of the stomach and duodenum.
- Disruption of hormone levels and, consequently, interruptions of the menstrual cycle and problems with conception. This is due to the fact that the distribution of a number of hormones occurs with the participation of adipose tissues. Also in the latter, the transformation of male hormones into female hormones is carried out.
- Violation of the heart rhythm and increased blood pressure. Excess weight has a negative effect on the functioning of the cardiovascular system. However, losing weight quickly isn't the best effect. For the complete enrichment of additional kilograms, the blood vessels stretch over time, and their restoration to the previous size is a rather long process.
- Malfunctions of the nervous system. Lack of vitamin B and stress due to an inadequate basic amount of food are manifested by a falling mood and even depression.
- Avitaminosis. If you follow diets, the required amount of nutrients does not enter the body. This manifests itself through problems with the skin, hair, nails, and so on. It also threatens with a deterioration of the body's immune defenses and frequent diseases.
- With strong weight loss, the skin does not have time to adapt, it appears tight and saggy. Often this can only be solved with the help of surgeons.
The dangers listed should make you think about the advisability of drastic weight loss.
Tips to lose weight quickly at home
If the desire to lose weight dramatically still "prevailed", then it is necessary to treat this process reasonably.
It would be more correct to seek counseling services from a specialized specialist (nutritionist). It will be even better if this doctor will monitor the results obtained.
Do not drastically reduce the amount of food consumed. Despite the weight loss process, all the nutrients necessary for its healthy functioning must enter the body.
It should be remembered that losing weight quickly and noticeably is good, but it is more important to preserve the result. This is only possible if the correct weight loss regimen is selected.
The faster the kilograms are dropped, the more likely they are to come back. Often the opposite process leads to an aggravation of the situation, that is, even more excess adipose tissue.
Meals should be frequent (at intervals not exceeding four hours) with small portions.
Proper weight loss is not possible only through dietary changes. The body needs constant physical activity. This will contribute not only to the burning of adipose tissue, but also to strengthen the body.
You can speed up the weight loss process by eliminating products based on flour, alcohol, mayonnaise, carbonated drinks, sweets and starches.
A person is losing weight by pursuing 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. Since in this case, none of the objectives will be achieved.
The most popular diets to lose weight 7 kg per week
Emergency weight loss diets can be found countless. However, the most positive results are shown by protein, low calorie and mono diets.
Protein schemes are based on consuming high protein foods and avoiding fats and carbohydrates.
The foods allowed for consumption are eggs, meat, fish. Building a diet based on them practically eliminates hunger tests. No muscle mass is lost and weight loss occurs through the fight against fluids and fats.
This diet does not exclude vegetables. They can be both fresh and heat treated. The main thing is that they do not contain starch. From fruit in the morning a small amount of apples is allowed.
Mono-diets are based on a "one food for one or more days" diet. When building it, you need to be guided by taste preferences and common sense.
Examples of foods are grains, dairy products, vegetables, chicken, seafood, fruit, and so on. Low calorie diets are the most popular. They consist in controlling the energy value of the diet.
The product list is unlimited. The main thing is to respect the allowed daily calorie intake. The latter are determined individually.
This takes into account age, state of health, degree of physical activity, weight indicators (initial and desired). Most often, the rate is fixed at about 1000-1200 kcal.
To help your body cope with the challenges of weight loss through diet, you can take vitamin complexes in parallel. They will partially compensate for the insufficient amount of nutrients entering the body.
The optimal duration of diets to minimize adverse health effects is one week.
How to lose 7 kg in 7 days without diet and sports
There are many options available on the world market to combat obesity without the need for exhausting diet or exercise. These are special clothing, chewing gum, belts, shoe insoles. 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 various lengths, pants, shorts, underwear, whole sports sets which, according to the description, contribute to weight loss. The choice should be based on the 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 suit option will be fine.
The principle of operation of such things lies in the elementary removal of excess fluid and toxins from the body. This is due to the "sauna" effect. The clothes are tight.
The body inside heats up and sweats actively. Thus, the subcutaneous metabolic processes are accelerated several times.
The figure seems tight in these things. Weight loss is accompanied by a fight against cellulite.
At first glance, there are some advantages. But there are also disadvantages. Such clothes, pulling on the problem areas, hinder the lymphatic flow. A variety of ailments can result.
In addition, unscrupulous manufacturers can violate quality standards, which is why such clothes can cause rashes.
The most questionable way to lose weight, many consider the use of special chewing gums. Their manufacturers convince consumers that this product dulls the appetite and contains extracts of exotic plants that help burn fat. But there is no adequate explanation for this.
A sane person understands that under the influence of the chewing movement the appetite only grows. In parallel, gastric juice is produced, which, in the absence of food in the stomach, eats its membrane. In this case, the negative impact is evident.
Slimming insoles are the safest weight loss options considered. It has long been proven that the feet are directly connected by invisible threads with all systems of the human body. The correct pattern on the insoles helps normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage done is minimal.
The slimming belt, like special clothing, helps eliminate liquids and toxins. Furthermore, thanks to the massage effect, it improves blood circulation. Taken together, this all leads to weight loss.
The thermal and sauna belt is an elastic band of several layers, integrated with the necessary fasteners. The various massage belts are complemented by matching mechanisms.
It is dangerous to use this option during pregnancy and in the presence of diseases of the cardiovascular and reproductive systems.
The effectiveness of the options considered is not always high and sometimes not proven at all. It is practically impossible to get rid of excess fatty tissues quickly using them alone.
Weight loss training program
Fighting excess weight with the right approach means exercising.
Here are some of the best effective exercises that will bring you closer to your desired results every day:
- Starting position - standing with legs together. You should sit down and touch the floor with your hands at the same time, then jump out, raising your arms above your head. The exercise is performed as quickly as possible.
- Take a standing position, keeping your body on your toes and hands. The knees are brought alternately to the chest. First straight (from right knee to right chest and vice versa), then cross-touch. The intensity of the exercise should resemble running.
- Get on your knees. The stomach and buttocks are pulled in. You should alternately descend on the left and right thighs. In this case, the touch of the floor on both sides of the calves should be minimal so that the muscles are constantly in good shape.
- Press your back against the wall and sit down so that your legs form a right angle to the floor and body (the pose resembles the position of a person sitting in a chair). Repair the body for the maximum time.
- Stand with your back to the sofa or chair. Put one leg with the top of the foot on the selected support. Do a series of deep squats on the other leg. The further you move from the support, the more effective the exercise will be.
- 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 your legs apart. Deep squats are performed alternately on each leg.
- Get into a supine position. Raise your legs perpendicular to the floor. Tear off the pelvis from the floor with the abdominal muscles, making a birch without the help of hands, stay in this position for a couple of seconds. Repeat the exercise for the selected number of times.
- Lie down on your left side. Draw the buttocks and stomach. Raise your right leg as high as the stretch allows.
- The last exercise in this series of exercises should be the following. Get into the doggy position, exhale and immediately tighten the muscles of the press and buttocks as much as possible. Hold your breath, mentally counting to 10. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the physical fitness of the person and is selected individually. This program can be performed in several approaches.
The load should be slightly increased every day by increasing the number of repetitions.
Lose 7 kg weight in 2-3 weeks
Getting rid of the hated fat in 2-3 weeks is a more realistic task. In this case, there is time for reasonable action.
First of all, you need to review your daily routine. A good eight hour sleep is the main aspect. If the connection between normal rest and weight loss is hard to believe, but convincing yourself is at least worth the argument that you don't want to eat while you sleep.
You have to be careful what goes on the plate, in what quantity and in what combination. There are simply incompatible foods, the use of which loads the digestive system and leads to jumps in weight indicators. It is better to refuse high-calorie foods.
It is necessary to eat slowly. Better to use small plates and even small utensils. In no case skip meals (especially in the morning).
The next aspect is sport. You can sign up for fitness or gym. It is best to bring your sister or girlfriend with you to motivate each other to go and train.
Usually 2-3 sessions are held per week, but in case of emergency weight loss (and 3 weeks is not one, but still very little) this is not enough. On weekends from the visit to the hall, the days must be approached independently.
The main focus of these "home" workouts is not to gain muscle mass and tone up (although that would be great), but to keep your metabolism in good shape. Let it be a 10-minute warm-up. It will be enough.
Free time right now should be especially fun, which also distracts attention from the fridge.
How to keep the result
The set goal is reached in a week or 2-3 weeks it doesn't matter. The main thing now is to keep the new shape.
This requires:
- every morning after visiting the bathroom, step on the scale to take "more 300 g" and not "more 2 kg";
- continue to play sports (you can already refuse from daily exhaustion of the body, it will be enough to visit the gym 2-3 times a week);
- it is necessary to adhere to the correct diet and daily routine;
- do not consume foods such as chips, mayonnaise, fizzy drinks and so on (they are also contraindicated for those who are happy with their weight).
Remember, it's easier to maintain body weight than to fight heroically with those extra inches.