For healthy weight loss, it is important to know the nuances of the diet in order to lose 7 kg per week and not harm your health.The priority remains our reflection in the mirror and then the numbers on the scale.
A beautiful body is not only a low body fat percentage.First of all, beauty is built by the muscular skeleton, which is responsible for the condition of the body throughout life.
Muscle weighs more than fat.Don't follow 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 damage to the body.To lose 7 kg in a week, you do not need to starve.Focus all your attention on foods that are tasty and healthy for the body.
10 simple tips from a nutritionist:
- Focus all your attention on the deficit of calories consumed per day.Calorie intake is the basis of weight loss.
- Using a common formula, calculate your daily calorie intake.Each organism has its own calorie intake.It depends on the external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit.You should calculate 15-20% percent of the rate.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 available online programs and kitchen scales.
- Eat a variety of foods.A calorie deficit differs from dieting as you can eat different foods and still lose weight.
- Correctly calculate the proportions of BZHU.Normal percentages of consumption are considered to be 25% fat, 45% protein, 30% carbohydrate, 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" by accumulating any product, thus reducing the fat burning process.Metabolism will start to slow down.To avoid this, feed your body harmful carbohydrates and fats.Such techniques are called "cheat meals" - psychological relief of the body.The main principle is 1 meal, which does not require counting calories.Calorie intake in the diet can exceed the norm.Over the next few days, your body will fill with water.Remember, water is not fat.After a few days, everything will return to its place, the body will begin to respond more effectively to the lack.The frequency of doses depends on the percentage of fat: the lower, 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 cardio and strength exercises.More than one hour of physical activity a day is enough to form a beautiful and pumped body.
- The duration of the absence should not exceed 3 months.Take a break for a month.Rest - maintaining calorie intake and activity.
Why rapid weight loss is harmful
Many people often perceive rapid weight loss as starvation, filling their heads with created ideals and forgetting about their health.This may result in the need for treatment.
Rapid weight loss 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 pounds come back faster than you can lose them.
You can also put additional numbers on the scale.During long periods of fasting, the body goes into "storage" mode, slowing down the metabolism.Even eating an apple can affect weight gain.
In the worst case, you will not be able to control the rapid weight loss.The body will not be able to absorb the nutrients from the food it eats and will soon reject it, which will then lead to anorexia.
For quality weight loss, give priority to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
What should you eat to lose weight in a week?
For quality weight loss, give priority to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
Healthy fats include: vegetable oils, butter in small amounts, milk, nuts, seeds, avocados, fish oil, hidden fats (any food that is fried, baked or cooked in 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 the increase in blood sugar.They mostly have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seed,
- nuts,
- cereals, pasta with cereals.
Useful for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomato,
- 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 eaten at certain times of the day and which cannot.
For example, sweet apples, pumpkin and beets should not be eaten in the evening.
Milk contains lactose, which stimulates insulin production;it is undesirable to consume it in the evening - swelling will appear in the morning.
Consult your doctor before making any changes to your diet.Make sure you don't have allergies or reactions to certain foods that cause swelling.
To avoid a breakdown, create your menu an hour before breakfast.This way you can formulate your wishes and adapt the desired foods to the required calorie intake for the whole day.
For many, just 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 with a sweet tooth, this can prevent a relapse.
Replace granola and instant oats with coarsely ground, long-cooked oats.The calorie content is much less.White bread should be replaced with whole grain bread or fresh bread.Do not buy bread that contains sweeteners, spices or margarine.
Mayonnaise should be replaced with yogurt, the taste is inferior, but with additional spices you will quickly get used to it.Replace regular pasta with whole grain pasta.
Diet for a Week by Peta Wilson "The Week"
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal proteins.You should eat this way once every two months, maintaining constant activity and light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a certain amount - 1.5 liters, on the seventh day - drinking only still water.
The diet requires strict adherence to the diet plan:
- the first day– 5 boiled potatoes;
- the second- 100 g of chicken;
- the third- 100 g of meat;
- the fourth- 100 g of low-calorie fish;
- the fifth– no limited amount of vegetables;
- the sixth– no additional product;
- the seventh- still water.
Additional products are consumed boiled, except for vegetables.Products that are not included in the prepared diet are prohibited.
You can not add salt, spices or seasonings to food.It is recommended that you gradually come off the diet.High-calorie foods are completely excluded, even in a normal diet.
How to lose 7 kg in 2 weeks: low carb diet
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
These include simple carbohydrates, mainly containing sugar: honey, jam.It is preferable to take carbohydrate foods in the first half of the day: cereals, potatoes, fruits.
Protein products should become the basis of the diet to maintain the necessary amount of muscle.The diet is called "drying".It is used to dry subcutaneous fat and emphasize the contour of the body.
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
The low-carbohydrate diet is divided into two types:
- classical- Protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (sweet peppers, cucumbers, lettuce) are allowed.Protein, animal protein, is consumed as a snack.There should be a protein product in your meal.Flaxseed oil is limited to 1 tablespoon.l.for breakfast.Low-fat cottage cheese is welcome for dinner.
- crazy- Protein products and some vegetable fats are allowed.The diet should be followed periodically.
The process of forming a diet looks like this: for 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 that lasts 5-7 days.We are gradually returning to the classic low-carb diet.
It is not advisable to eat according to such rules for a long time.The main thing is to exercise intensely, alternating between strength and cardio exercises.
The advantages include: acceleration of metabolism, maximum burning of subcutaneous fat.
Cons: stress on the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: peasant diet
It is often used in early spring.
The peasant diet helps to stop the development of cellulite due to the consumption of fiber and low-carbohydrate foods.
The basic principle- wash away the hunger, trick the brain with the "satiation" of the stomach full of water.This is how toxins eaten during the winter are removed from the body.
You should start the day with a glass of water on an empty stomach and before going to bed.You should drink 3 liters of water a day.The diet differs from the diet of drinks 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.
It helps to stop the development of cellulite through the consumption of fiber and low-carbohydrate foods.
The duration of the diet is 3 weeks.It is based on a low-calorie diet, so the body can suffer from a lack of essential vitamins.You should take prescribed medications as recommended by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Remember, proper nutrition is only 80% of forming an ideal body, the remaining 20% is related to sports.
In addition to the lack of calories and diets, it is worth dedicating 5 days a week to exercise.
It is impossible to achieve a slim figure through nutrition alone.In addition to the lack of calories and diets, it is worth devoting 5 days a week to training: three strength training, two cardio.
The combination of intense fat burning and muscle gain will lead to results that you will notice within a week.
No diet or pills
The main principle of any weight loss is harmony with the body, which means full awareness of the true desires, capabilities of the body, knowledge of its functioning.
The best diet is intuitive eating, which has no limitations or boundaries.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.Do not eat on a full stomach.Stop eating when you feel 80% full.After a while, you can feel the pleasure of eating food.
The same goes for water.When there is a severe lack of water, the body conserves it.This leads to swelling.Water flushes the stomach, helps the intestines work better and removes toxins from the body.
Weekly exercise program
The main 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 in the gym.
Running for weight loss
Cardio exercises are considered the most effective way to burn fat.Cardiovascular exercise stimulates improved blood circulation and trains every muscle group.
It also saturates the body with oxygen.Running is the basis of cardio.In addition, running forms correct 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 big feet and possible weight gain, consider interval running.
The main purpose of running is acceleration and endurance.The run is divided into phases: an easy run for five to ten minutes, then acceleration for a while.Again a smooth pace, then acceleration.Do not immediately stop interval running, do not forget about the warm-up.
To begin, 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 rush five to eight times.
Stops should not exceed 3-4 times.Increase your interval each week to avoid overtaxing 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 the nose and exhale through the mouth, which will stretch for 3-4 running steps.
- Two short inhalations through the nose, two short exhalations through the mouth, the duration of which will be one running step.
Don't forget to rest.To avoid serious consequences, do not forget to give your body a break.For rapid weight loss, one day off per week is enough.
Jump rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
Also, the jump rope helps to form the correct posture and strengthen the back muscles.An hour of jumping rope burns 500 calories.
Shoes play an important role.It should 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.For beginners, 100 jumps with 10 approaches will be enough.Increase to 300 jumps per week.
The effectiveness of this exercise will be visible within a week.Jumping rope, like other cardio exercises, is an excellent warm-up before strength training or stretching.
Weight loss rings
Hooping is a cardio exercise.Repetitive activities using spikes will strengthen the back muscles.
But the result will be if the abdominal muscles are tense all the time, and the duration of the exercise increases gradually.
Start at a time when you feel tired and a little sore.Don't let your body get bruised.Do not increase the load too suddenly.10-15 minutes a week is enough.
Remember that your stomach must be empty before physical activity.You should start training 2-3 hours after eating.Remember to breathe.Uneven 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 an ideal shape.