How to lose weight? Many people ask this question. And he visits a person more often just before a vacation trip or before some important event (for example, before a wedding).
hateful pounds have accumulated for months or even years, and now the task is to say goodbye to them in the shortest time possible. It is difficult, but possible.
So the goal is to lose 7 kg in 7 days. What does it take to achieve that?
What threatens a sharp weight loss
In the process of fighting excess weight, nothing stimulates better than the "minuses" on the scales. However, rapid weight loss can cause significant and often irreparable damage to health.
What risks can you face when you decide to bring your figure to perfection in just one week?
- Disruptions in metabolism. Many have faced a situation where adherence to strict diets, increased physical activity is not reflected in any way in body weight. This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscular mass dystrophy. This is possible with adipose tissue deficiency and muscle loss.
- Stomach ulcer and gastritis. One of the factors leading to rapid weight loss is strict diets. Insufficient 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 hormonal levels and, as a result, interruptions in 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 tissue. Also in the latter, the transformation of male hormones into female hormones is performed.
- Violation of heart rate and increase in blood pressure. Excess weight has a negative effect on the functioning of the cardiovascular system. However, losing weight fast is not the best effect. For complete enrichment of extra pounds, blood vessels stretch over time and restoring them to their previous size is quite a long process.
- Nervous system dysfunctions. Vitamin B deficiency, as well as stress due to an insufficient elemental amount of food, are manifested by a dependent state of mind and even depression. Avitaminosis. If diets are followed, the required amount of nutrients does not enter the body. This is manifested through problems with the skin, hair, nails, etc. It also threatens a deterioration of the body's immune defenses and frequent diseases.
- With a sharp weight loss, the skin does not have time to adjust, it looks stretched and wet. Often this can be solved exclusively with the help of surgeons.
The listed risks should make you think about the advisability of drastic weight loss.
Tips for quick weight loss at home
If the desire to lose weight dramatically still "prevails", then you need to treat this process reasonably.
It would be more accurate to seek counseling services from a specialist nutritionist. It will be even better if this doctor monitors 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 it is good to lose weight quickly and visibly, but it is more important to maintain the result. This is only possible if the correct weight loss regimen is chosen.
The faster the pounds fall, the more likely they are to return. Often the reverse process leads to a worsening of the situation, i. e. even more excess fatty tissue.
Food should be frequent (no more than four hours apart) and small portions.
Proper weight loss is not only possible through dietary changes. The body needs constant physical activity. This will contribute not only to the burning of adipose tissue, but also to the strengthening of the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, sodas, sweets, starchy goodies.
A person is losing weight in pursuit of two goals: to improve his 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 goals will be achieved.
The most popular diets for weight loss 7 kg per week
Emergency weight loss diets are innumerable. However, the most positive results are shown by protein, low calorie and mono-diet.
Protein schemes are based on eating high protein foods and avoiding fats and carbohydrates.
Allowed foods are eggs, meat, fish. Building a diet based on them virtually eliminates hunger tests. No muscle mass is lost and weight loss occurs through the fight against fluid and fat.
This diet does not exclude vegetables. They can be fresh and thermally processed. The main thing is that they do not contain starch. From fruits in the morning, a small amount of apples is allowed.
Mono-diets are based on a "one meal for one or more days" diet. When building it, it is necessary to be guided by taste preferences and common sense.
Examples of foods are cereals, dairy products, vegetables, chicken, seafood, fruits, etc. Low calorie diets are the most popular. They consist of controlling the energy value of the diet.
The list of products is unlimited. The main thing is to comply with the allowed daily intake of calories. 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 set at around 1000-1200 kcal.
To help your body cope with the challenges of losing weight 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 dieting and sports
There are many options available in the world market to fight obesity without the need for diets or strenuous exercise. These are special clothes, chewing gum, belts, shoe soles. Here is the answer to the question of how to lose 7 kg in a week without diet.
Now you can easily find t-shirts of different lengths, shorts, shorts, underwear, whole sports sets that, as described, contribute to weight loss. The choice should be based on problem areas.
This can work separately on the hips, chest or back, leaving the rest of the body unchanged. If the problem is global, then the tracksuit option will do.
The principle of operation of such things lies in the elementary removal of excess fluids and toxins from the body. This is due to the "sauna" effect. The clothes are tight.
The body in it actively heats up and sweats. Thus, subcutaneous metabolic processes are accelerated several times.
The figure seems narrow in such things. Weight loss will be followed by a fight against cellulite.
At first glance, there are some pluses. But there are also disadvantages. Such clothes, pulling the problem areas, impede lymph flow. A variety of diseases can result.
Also, unscrupulous manufacturers can violate quality standards, so such clothes can cause redness.
The most controversial way to lose weight, many consider the use of special chewing gum. Their manufacturers convince consumers that this product quenches the appetite and contains exotic plant extracts that help burn fat. But there is no adequate explanation for this.
A reasonable person realizes that under the influence of the chewing movement, the appetite only increases. In parallel, gastric juice is produced, which, in the absence of food in the stomach, eats at its membrane. In this case, the negative impact is noticeable.
Slimming beds are the safest weight loss options considered. Long has long been proven that the legs connect directly with invisible threads to all systems of the human body. The correct model in the bed helps to normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage is minimal.
Thinning belt, as a special coating, helps eliminate fluids and toxins. Also, due to the effect of massage, improves blood circulation. Taken together, all of this leads to weight loss.
The thermal belt and sauna is an elastic band of several layers, complete with the necessary fasteners. The various massage belts are complemented by matching mechanisms.
It is very dangerous to use this option during pregnancy and in the presence of any disease of the cardiovascular and reproductive system.
The efficiency of the options considered is not always high, and sometimes not proven at all. It is practically impossible to quickly get rid of excess fatty tissue using only them.
Weight Loss Exercise Program
Fighting excess weight the right way means exercising.
Here are some of the best effective exercises that will bring you closer to the desired results every day:
- Starting position - standing with feet together. You should sit down and touch the floor with your hands at the same time, then jump, raising your arms above your head. The exercise is performed as soon as possible.
- Hit a standing position, holding your body in your fingers and hands. The knees rotate alternately toward the chest. First straight (right knee to right chest and vice versa), then indirect touch. The intensity of the exercise should remind you of running.
- Get on your knees. The abdomen and buttocks are retracted. You should alternately sit on the left and right thighs. In this case, touching 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 so that your legs form right angles to the floor and your body (the pose resembles the position when a person sits in a chair). Adjust the body for maximum time.
- Stand with your back to a sofa or chair. Place one foot with the top of the foot on the selected backrest. Perform a series of deep meetings on the other leg. The farther you stay from support, the more effective the exercise is.
- 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 the knees together and apart, and return to the original position. Repeat the selected number of times.
- Starting position - standing with feet apart. Deep squats are performed alternately on each leg.
- Take a supine position. Raise your legs perpendicular to the floor. Detach the pelvis from the floor with the abdominal muscles, making a twig without the help of hands, stay in this position for a few seconds. Repeat the exercise the selected number of times.
- Lie on your left side. Draw on 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 exercise. Enter the posing pose, exhale, and immediately tighten your hamstrings and buttocks as much as possible. Hold your breath, counting in your mind until 10. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the physical ability of the person and is chosen individually. This program can be performed in several approaches.
The load should increase slightly each day by increasing the number of repetitions.
Lose weight by 7 kg 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 hours of sleep is the key aspect. If the connection between normal rest and weight loss is hard to believe, but convincing yourself is worth at least the argument that you do not like to eat during sleep.
Care must be taken in what goes into the dinner plate, in what quantity and in what combination. There are simply incompatible foods, the use of which burdens the digestive system and leads to jumps in weight indicators. It is better to refuse high-calorie foods.
Eating is needed slowly. It is better to use small containers and even small containers. Under no circumstances should you skip meals (especially in the morning).
The other aspect is sport. You can sign up for a gym or fitness center. It is better to take your sister or girlfriend with you to motivate each other to go to the gym.
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 hall visit, the days should be handled independently.
The main purpose of such "home" exercises is not to build muscle mass and tighten shape (although that would be great), but to keep your metabolism in good shape. Let be a 10 minute heat. It will be enough.
Leisure at this time should be especially fun, which will also distract from the fridge.
How to keep the result
The goal set is achieved in a week or 2-3 weeks it does not matter. The main thing now is to keep the new shape.
This requires:
- every morning after visiting the bathroom, step on the scales to catch "plus 300 grams", and not "plus 2 kg";
- keep playing sports (you can already refuse from daily body fatigue, 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, carbonated beverages, etc. (they are also contraindicated for those who are happy with their weight).
Remember, it is easier to maintain body weight than to fight heroically with those extra inches.