For healthy weight loss, it is important to know the nuances of nutrition in order to lose 7 kg in a week and not harm your health.The priority remains our reflection and then the numbers on the scale.
A beautiful body is not just a low body fat percentage.Beauty is built primarily by the muscular skeleton, which is responsible for the condition of the body throughout life.
Muscle weighs more than fat.Don't chase the numbers on the scale.The first indicator is a photo in the mirror and measurements.
10 tips for anyone who wants to lose weight quickly
An unlimited number of diets can be found in various sources, ranging from banning certain foods to healthy fasting.
There is practically no such thing as a healthy diet.They damage the body.You don't have to starve yourself to lose 7 kg in a week.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 calorie deficit per day.Calorie intake is the basis of weight loss.
- Calculate your daily calorie intake using a common formula.Each organism has its own calorie intake.It depends on the external parameters of a person (height, weight, age) and his activity.
- Create a daily calorie deficit.You need to charge 15-20% of the norm.Such a deficiency is considered healthy.It is important to remember that the larger it is, the faster you will lose weight.
- Plan your diet correctly and count calories.The latter can be done easily using programs available on the Internet and kitchen scales.
- Eat a variety of foods.A calorie deficit differs from a diet in that you can eat different foods and still lose weight.
- Correctly calculate the shares of BZHU.Taking activity and training into account, normal consumption proportions are 25% fat, 45% protein, 30% carbohydrates.
- Don't be afraid to give yourself a day off.With numerous prohibitions and a long-term deficit, the body can begin to “defend” itself by stocking up on any products, thereby reducing fat burning.Metabolism begins to slow down.To avoid this, give your body harmful carbohydrates and fats.Such techniques are called “cheat meals” – psychological relief for the body.The main principle is 1 meal, which does not require calorie counting.The calorie intake of food may exceed the norm.Over the next few days, your body will fill with water.Remember, water is not fat.In a few days everything returns to its place and the body begins to respond to the deficiency more effectively.The frequency of intake depends on the fat content: 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 training sessions per week are enough, alternating cardio and strength exercises.More than an hour of physical activity a day is enough to form a beautiful, pumped body.
- The duration of the deficiency should not exceed 3 months.Take a month break.Pause – maintaining calorie intake and activity.
Why losing weight quickly is harmful
Many people often perceive rapid weight loss as starving, as if they are filling their heads with created ideals and forgetting about their own health.This may result in the need for treatment.
Losing weight quickly puts stress on the body.Weakness, low hemoglobin, damage to hair, nails, skin, lack of menstruation - these symptoms cannot be avoided.
The minimum that can happen in the end is that all the lost kilograms come back faster than you could lose.
You can even put additional numbers on the scale.During prolonged fasting, the body switches to “storage mode” and slows down the metabolism.Even eating an apple can affect weight gain.
In the worst case scenario, you will no longer be able to control your rapid weight loss.The body can no longer absorb the nutrients from the food consumed and soon rejects them, which subsequently leads to anorexia.
For high-quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
What to eat to lose weight in a week
For high-quality weight loss, give preference 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, avocado, fish oil, hidden fats (any food fried, baked or steamed with oil).
The main thing is to consume healthy fats rationally.
The process of gaining weight directly depends on fast carbohydrates.
This includes all harmful foods because they are absorbed quickly, increase the feeling of hunger and are responsible for the release of insulin and increased blood sugar.They usually have a sweet taste.These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Prefer complex carbohydrates:
- Vegetables,
- Grain,
- legumes,
- seeds,
- nuts,
- Cereals, cereal pasta.
Beneficial for healthy weight loss:
- Oatmeal,
- Pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- greens,
- buckwheat porridge,
- low-fat cottage cheese.
These foods contribute to 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 and cannot be consumed at certain times of the day.
For example, sweet apples, pumpkin and beets should not be eaten in the evening.
Milk contains lactose, which promotes insulin production;It is undesirable to consume it in the evening - swelling appears in the morning.
Consult your doctor before making any dietary changes.Make sure you don't have any allergies or reactions to certain foods that can cause swelling.
To avoid a mishap, create your menu an hour before breakfast.This allows you to formulate your wishes and fit the foods you want into the required calorie intake for the whole day.
For many, it is enough to replace foods classified as unhealthy fats or high-calorie foods with low-calorie foods with healthy ingredients.Replace sugar with honey.For many people with a sweet tooth, this can prevent a relapse.
Replace cereal and instant oatmeal with coarsely ground, long-cooking oatmeal.The calorie content is much lower.White bread should be replaced with whole grain bread or crispbread.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 quickly get used to it.Replace regular pasta with whole-wheat pasta.
Diet for a week by Peta Wilson “Week”
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables and animal protein.You should eat this way every two months, maintaining constant activity and light sports.
Fermented milk drinks with a specific product are consumed in a certain amount - 1.5 liters - for six days, and only still water is drunk on the seventh day.
The diet requires strict adherence to the diet plan:
- first day– 5 boiled potatoes;
- secondly– 100 g chicken meat;
- Third– 100 g of meat;
- Fourth– 100 g low-calorie fish;
- Fifth– no limited amount of vegetables;
- Sixth– without additional product;
- seventh- still water.
Additional products other than vegetables are consumed cooked.Products not included in the prepared diet are prohibited.
You cannot add salt, spices or spices to food.It is advisable to end the diet gradually.Even with a normal diet, high-calorie foods are completely excluded.
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, which mainly contain sugar: honey, jam.It is preferable to eat foods containing carbohydrates in the first half of the day: cereals, potatoes, fruits.
Protein products should be the basis of the diet to maintain the required muscle mass.The diet is called “drying”.Used to dry out subcutaneous fat and highlight the body contour.
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:
- Classic– Protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (peppers, cucumbers, lettuce) are allowed.Protein, animal protein, is consumed as a snack.Your meal must contain a protein product.Flaxseed oil is limited to 1 tbsp.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 at certain intervals.
The process of creating a diet looks like this: in 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 follow such rules for a long period of time.The main thing is to train intensively, alternating strength and cardio exercises.
The benefits include: acceleration of metabolism, maximum burning of subcutaneous fat.
Disadvantages: stressful for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: farmer's diet
Often used in early spring.
The peasant diet helps stop the development of cellulite by consuming fiber and low-carb foods
Basic principle– satisfy hunger, deceive the brain with the “fullness” of a full stomach with water.In this way, toxins absorbed in winter are removed from the body.
You should start your day with a glass of water on an empty stomach and before bed.You need to drink 3 liters of water per day.The diet differs from the drinking diet in that it contains vegetables and protein products.
Grains are limited to buckwheat or rice;Vegetables are prohibited from potatoes.Tea, coffee, homemade juice are allowed, other products are prohibited.
Helps stop the development of cellulite by consuming fiber and low-carb foods.
The duration of the diet is 3 weeks.It is based on a low-calorie diet, so the body may suffer from a lack of essential vitamins.You should take the medication prescribed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Do not forget that proper nutrition accounts for only 80% of the formation of an ideal body, the remaining 20% is exercise.
In addition to calorie deficits and diets, it is worth devoting 5 days a week to training.
It is impossible to achieve a slim figure through diet alone.In addition to calorie deficits and diets, it is worth devoting 5 days a week to training: three strength training sessions, two cardio training sessions.
The combination of intense fat burning and muscle building produces results you'll notice within a week.
No diets or pills
The main principle of any weight loss is harmony with the body, which means being fully aware of one's true desires, the body's capabilities and its functioning.
The best diet is intuitive eating that has no limitations or boundaries.The main thing is to understand what you really want to eat and in what quantity.Eating is neither a reward nor a pleasure.Food is energy, fuel for the body.
The rules are simple: listen to your body.Don't eat on a full stomach.Stop eating when you feel 80% full.After a while you can feel the joy of eating.
The same applies to water.When there is a severe lack of water, the body stores water.This causes swelling.Water flushes the stomach, contributes to better bowel function and flushes toxins from the body.
Weekly training 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 training is considered the most effective method of burning fat.The strain on the heart stimulates blood circulation and trains every muscle group.
It also saturates the body with oxygen.Running is the foundation of cardio training.In addition, running promotes proper posture and promotes lung function.But remember that muscle weighs more than fat.
Therefore, long-distance running, which is based on time rather than speed, leads to strengthening of the front thigh and calf muscles.To avoid bulky legs and possible weight gain, consider interval running.
The main goal of running is acceleration and endurance.Running is divided into stages: easy jogging for five to ten minutes, then acceleration for a while.Another calm rhythm, then acceleration.Don't stop interval running right away, don't forget to warm up.
First, 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 acceleration five to eight times.
Stops should not exceed 3-4x.Increase your interval time each week to avoid overworking 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 in through your nose and out through your mouth stretching over 3-4 running steps.
- Two short inhalations through the nose, two short exhalations through the mouth, lasting one running step.
Remember to rest.To avoid serious consequences, do not forget to give your body a rest.For rapid weight loss, one day of rest per week is enough.
Skipping rope for weight loss
One of the most effective cardio exercises is jumping rope.This exercise uses almost all muscle groups.
The skipping rope also helps you maintain correct posture and strengthen your back muscles.Jumping rope for an hour burns 500 calories.
Shoes play an important role.It should be comfortable to avoid later injuries, cramps and pain in the step area.
To make your task easier, divide the exercise into approaches and number of jumps.For starters, 100 jumps with 10 approaches are enough.Increase to 300 jumps per week.
The effectiveness of this exercise will be noticeable within a week.Like other cardio exercises, jumping rope is a great warm-up before strength training or stretching exercises.
Tires for weight loss
Hooping is a cardio exercise.Repeated activity with spikes strengthens the back muscles.
However, the result will be when the abdominal muscles are constantly tense and the duration of the exercise gradually increases.
Start at a time when you feel tired and slightly sore.Don't let your body bruise.Do not increase the load too suddenly.10-15 minutes a week is enough.
Do not forget that your stomach should be empty before physical activity.You should start exercising 2-3 hours after eating.Remember to breathe.Uneven breathing during exercise can have 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 weight loss is really necessary to rid the body of excess weight.Only with health benefits can you achieve the ideal shape.