How to lose weight? Many people ask this question. And he visits a person most often shortly before a vacation trip or before a significant event (for example, before a wedding).
Hateful pounds accumulate over months or even years, and now the task is to say goodbye to them as soon as possible. It is difficult, but it is possible.
So, the goal is to lose 7 kg in 7 days. What is needed to achieve it?
What threatens sudden weight loss
In the process of fighting overweight, nothing stimulates better than the "minuses" of the scales. However, rapid weight loss can cause significant and often irreparable damage to health.
What dangers can you face when you decide to bring your figure to perfection in just one week?
- Metabolic disorders. Many are faced with a situation where strict diets, increased physical activity does not affect body weight in any way. This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscle dystrophy. This is possible in the absence of adipose tissue and muscle loss.
- Stomach ulcers and gastritis. One of the factors leading 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.
- Violation of hormonal levels and as a result menstrual disorders and problems with conception. This is due to the fact that the distribution of a number of hormones takes place with the participation of adipose tissue. Also in the latter, the transformation of male hormones into female hormones takes place.
- Heart rhythm disturbances and blood pressure spikes. Being overweight has a negative effect on the functioning of the cardiovascular system. However, rapid weight loss is not the best effect. To fully enrich the extra pounds, the blood vessels dilate over time and restoring them to their previous size is a long process.
- Nervous system disorders. Vitamin B deficiency, as well as stress due to an inadequate amount of food, manifests itself with a sagging mood and even depression.
- Avitaminosis. If diets are followed, the required amount of nutrients does not enter the body. This is manifested by problems with the skin, hair, nails, etc. It also threatens the deterioration of the body's immune defenses and common diseases.
- With sudden weight loss, the skin does not have time to adapt, it looks taut and sagging. Often this can be solved exclusively with the help of surgeons.
The listed dangers should make you think about the expediency of drastic weight loss.
Tips for fast weight loss at home
If the desire to lose weight drastically still "prevails", then you need to treat this process wisely.
It would be best to seek consulting 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 noticeably, but it is more important to maintain the result. This is possible only if the right weight loss regime is chosen.
The faster you lose weight, the more likely they are to return. Often the reverse process leads to aggravation of the situation, ie to even more excess adipose tissue.
Feeding should be frequent (at intervals of no more than four hours) in small portions.
Proper weight loss is not only possible through dietary changes. The body needs constant physical activity. This will help not only to burn fat, but also to tighten the body.
You can speed up the weight loss process by removing flour products, alcohol, mayonnaise, carbonated drinks, pastries, starch extras.
A person loses weight, pursuing 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. Because in this case none of the goals will be achieved.
The most popular diets for weight loss with 7 kg per week
Emergency weight loss diets can be found innumerable. However, the most positive results show such as protein, low-calorie and monodiet.
Protein regimens are based on eating foods high in protein and avoiding fats and carbohydrates.
Foods allowed for consumption 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 fluids and fats.
This diet does not exclude vegetables. They can be both fresh and cooked. The main thing is that they do not contain starch. A small amount of apples is allowed from the fruit in the morning.
Monodiet is based on a "one meal for one or more days" diet. When building it, you need 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 calorie intake. The latter are determined individually.
This takes into account age, health, level of physical activity, weight indicators (initial and desired). Most often the speed is set 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 the negative effects on health is one week.
How to lose 7 kg in 7 days without diet and sports
There are many options on the world market to fight obesity without the need for diet or strenuous exercise. These are special clothes, chewing gum, belts, shoe insoles. Here is the answer to the question of how to lose 7 kg in a week without dieting.
Now you can easily find T-shirts of different lengths, pants, shorts, underwear, whole sports kits, which according to the description contribute to weight loss. The choice must 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, then the tracksuit option will work.
The principle of action 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 in it heats up and actively sweats. In this way, the subcutaneous metabolic processes are accelerated several times.
The figure seems tight in such things. Weight loss is accompanied by the fight against cellulite.
At first glance, there are some pros. But there are drawbacks. Such clothes, pulling the problem areas, impede lymph flow. Various diseases can occur.
Also, unscrupulous manufacturers can violate quality standards, which can lead to rashes.
The most dubious way to lose weight is considered by many to be the use of special chewing gum. Their manufacturers convince consumers that this product suppresses appetite and contains extracts of exotic plants that help burn fat. But there is no adequate explanation for this.
The reasonable person understands that under the influence of the chewing movement the appetite only increases. At the same time, gastric juice is produced, which in the absence of food in the stomach corrodes its membrane. In this case, the negative impact is obvious.
Weight loss insoles are the safest weight loss options considered. It has long been proven that the legs are directly connected by invisible threads to all systems of the human body. The correct model of the insoles helps to normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage is minimal.
The slimming belt, like special clothing, helps eliminate fluids and toxins. Also, due to the massage effect, it improves blood circulation. Taken together, all this leads to weight loss.
The thermal and sauna belt is an elastic band of several layers, supplemented with the necessary buckles. The different massage belts are complemented by matching mechanisms.
It is dangerous to use this option during pregnancy and in the presence of any diseases of the cardiovascular and reproductive systems.
The effectiveness of the options in question is not always high and sometimes not proven at all. It is practically impossible to quickly get rid of excess fat using only them.
Weight Loss Workout Program
Fighting overweight with the right approach means exercise.
Here are some of the best effective exercises that will bring you closer to the desired results every day:
- Starting position - standing with legs together. You should sit 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.
- Stand with your body on your fingers and hands. The knees are brought successively to the chest. First do (right knee to right chest and vice versa), then cross touch. The intensity of the exercise should resemble running.
- Get on your knees. The abdomen and buttocks are pulled. You should alternate between 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 body (the posture resembles the position when sitting in a chair). Fix 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 support. Perform a series of deep squats on the other leg. The farther you are from the support, the more effective the exercise.
- 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 gather the knees and spread them and return to the original position. Repeat the selected number of times.
- Starting position - standing with legs wide apart. Deep squats are performed alternately on each leg.
- Take a lying position. Raise your legs perpendicular to the floor. Tear the pelvis off the floor with the abdominal muscles, making a birch 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 the buttocks and stomach. Raise your right leg as high as you can stretch.
- The last exercise in this series of exercises should be the next exercise. Get into a puppy position, exhale and immediately tighten the muscles of the press and buttocks as much as possible. Hold your breath, counting to 10 in your mind. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the physical fitness of the person and is chosen individually. This program can be implemented in several approaches.
The load should increase slightly each day by increasing the number of repetitions.
Lose 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 main 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 feel like eating during sleep.
Care must be taken on what is on 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. It is better to refuse high-calorie foods.
Feeding is needed slowly. Better to use small dishes and even small utensils. Under no circumstances should you miss a meal (especially in the morning).
The next aspect is sports. You can sign up for a gym or fitness center. It is better to take a sister or a friend with you to motivate yourself to go to a workout.
Usually 2-3 sessions per week are held, but in case of emergency weight loss (and 3 weeks is not one, but still very little) this is not enough. During the weekend of visiting the hall, the days must be considered independently.
The main goal of such "home" workouts is not to build muscle mass and tighten the shape (although this would be great), but to keep the metabolism in good shape. Let it warm up for 10 minutes. That will be enough.
Free time at this time should be especially fun, which will also distract from the refrigerator.
How to save the result
The set goal is achieved 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 scales to catch "plus 300 grams" and not "plus 2 kg";
- continue to exercise (you can now give up the daily exhaustion of the body, it will be enough to visit the gym 2-3 times a week);
- it is necessary to adhere to a proper diet and daily routine;
- do not consume foods such as chips, mayonnaise, carbonated beverages, etc. (they are contraindicated even for those who are happy with their weight).
Remember that it is easier to maintain body weight than to fight heroically with extra inches.