This article gives comprehensive answers to questions about how you can lose 7 kg in a week at home and what diet you should follow for this. You will also learn some effective exercises that help you burn fat quickly.
What factors can affect weight loss?
Today, a diet for weight loss at home will surprise few people, but why do not all those who lose weight manage to get rid of extra pounds even with the strictest planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
Sports
With any diet for weight loss at home, exercise is necessary. With long-term restrictions on 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 active loss of extra calories.
In addition, if you suddenly lose weight, the skin becomes loose and loose, and sports activities will help tighten it.
Nutrition
The basis of nutrition should be healthy food in small quantities, not hunger strikes or junk food. The first foods that should be crossed off the list of allowed are chips, mayonnaise, carbonated drinks, fast food, fried, smoked and sweets.
Breakfast
Everyone should eat breakfast. Breakfast helps to activate the work process of the whole body, reduces the desire for food during the day, so the probability of gaining extra pounds is reduced.
Dream
Sufficient sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person feels depressed, gets tired quickly, starts eating a lot, subconsciously hoping that food will give him more strength.
Stress
People's reactions to stress are different. Some people start eating a lot, others stop altogether. The first have problems with excess weight. In order to cope with yourself in such moments, walks in the fresh air, yoga and sports are recommended. These movements make a person more resistant to difficult situations.
Overeating
After a long diet or hunger strike at home, it is common for a person to overeat. So avoid feeling hungry, always have healthy food with you for a snack: dried fruit, crackers, fruit. In this way, you will think less about food and you will be able to avoid overeating.
A clear plan
Be sure to write down the action plan and the desired goal so that you can follow it without being distracted by external factors. In this way, the weight loss process will be more efficient and faster.
Magic pills
Under the influence of advertisements, 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 really effective drugs, but be sure to pay attention to the side effects after them. Only sports and a healthy diet will help you lose weight without harming your health.
Environment
Let those around you know that you plan 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 a diet?
How to lose 7 kg in a week at home without a diet? Often this question is asked among women after a holiday or before an important event. But nutritionists cannot give a precise answer to this, it all depends on the person. But you can follow basic rules that will certainly help you get rid of a few extra pounds without special diets at home.
Water
During the day, drink 30 ml of water per 1 kg of your weight before 19: 00 - one glass. It helps to cleanse the body of toxins and has a positive effect on kidney function. In the morning, be sure to drink a glass or two of warm water, and have breakfast only after 30 minutes. If you add a teaspoon of lemon juice to your morning water, you will improve the functioning of the digestive system.
Avoid carbonated drinks. Replace them with herbal infusions; the best for rapid weight loss are infusions of chamomile, parsley and green tea.
1200 calories
Make a menu for two days so that the input products do not contain more than 1200 kcal. The last dinner should be 3 hours before bedtime. Divide your meals into 4-5 meals a day. Remember that physical activity is essential. Running helps keep your body in good shape and activates the burning of extra pounds in a few days.
- Give up sugar, eat minimal salt. Salt can retain fluid in the body, which is an additional 2-3 kg. Therefore, reduce its consumption to a minimum. Do not salt food during cooking, salt it already on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, then to satisfy your desire for sweets, eat sweet fruits or dried fruits in small quantities.
- Avoid fried, smoked, fatty foods, eat more vegetables, fruits and protein foods.
- Sauerkraut will help you lose weight quickly. It contains a large amount of fiber, which, like a brush, cleans the body of harmful substances. In addition, cabbage contains a large amount of useful substances and keeps you feeling full for a long time.
Exercises
We suggest that you familiarize yourself with the exercises that will help you lose 7 kg in a week. It is necessary to do a set of exercises 5 days a week. If you go to the gym, then devote 2 training sessions to cardio exercises and three to strength training. It is better to seek the help of a trainer, he will choose an individual weight loss program for you.
Swing your legs
You can do this exercise very easily at home. Take a chair and hold it by the back with your hands. Place your feet shoulder width apart. Then, one at a time, raise your legs as high as possible, making sharp swings. For maximum effect, perform 3 sets of 20 repetitions.
Squats
For home use, squats are ideal for losing weight in the lower body. Place your feet shoulder-width apart, while exhaling, bend your legs as if you want to sit on a chair, keep your back straight, slightly tilted forward, and when you inhale, return to the starting position.
Jumping
Jumping is the easiest way to lose extra pounds. There is no special technique for performing them, the main thing is to start. The more you jump, the better. Remember to land on the floor with your legs bent to avoid injury.
Plank
Take a static body position, lean only on your fingers and hands, hold for 1-2 minutes. You can do several approaches simultaneously or several times a day. This exercise helps to strengthen the muscles of the whole body and also fights fat deposits.
Effective and fast diet
One of the best diets for weight loss at home is cabbage. After all, this vegetable fulfills 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 varieties, preferably raw or steamed. We suggest that you familiarize yourself with the sample menu for 7 days, after which you can get rid of 4-7 kg of excess, depending on the characteristics of your body. Basic rules of nutrition:
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 portion does not exceed 200 g, eat 4 times.
Diet with cabbage
- First day: during the day we eat cabbage soup, an orange, a glass of low-fat kefir and drink 2 liters of water.
- Second day: vegetable soup again, we additionally 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 seasoned with olive oil.
- For the next two days, stick to the same diet.
At home you can lose 7 kg in a week if you stick to the kefir diet, it will help you lose belly fat. But it belongs to the strict mono-diet, which is 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. Unbalanced ones are better to avoid completely or stick to them for a week at most. Such a diet can cause diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.