This article gives comprehensive answers to the questions about how you can lose 7 kg in a week at home and what type of diet you need to follow to achieve this. You will also learn some effective exercises that will help you quickly burn fat deposits.
What factors can hinder weight loss?
Today, home weight loss diets will surprise few people, but why not everyone who is losing weight can get rid of excess weight even with the most strictly planned diet? There are several reasons for this, we recommend that you familiarize yourself with them in detail:
Sport
With any at-home weight loss diet, exercise is required. With prolonged restrictions on portion size and nutritional quality, metabolism slows, which, among other things, slows weight loss. Sports activities stimulate metabolism and help actively burn excess calories.
In addition, if you lose weight suddenly and your skin becomes loose and sagging, sports activities will help firm your skin.
Nutrition
The basis of the diet should be healthy foods in small quantities, not hunger or junk food. The first foods to remove from the allowed list are chips, mayonnaise, carbonated drinks, fast food, fried, smoked and sweets.
Breakfast
Everyone needs to eat breakfast. Breakfast helps activate the working process of the entire body, reduces cravings throughout the day, so the possibility of gaining excess weight is also reduced.
Dream
Getting enough sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person feels depressed, quickly gets tired, begins to eat a lot, subconsciously hoping that food will give him strength.
Emphasize
Everyone's response to stress is different. Some people start eating a lot, others stop completely. The first people have problems with excess weight. To cope with yourself in such moments, you should walk in the fresh air, practice yoga and play sports. These movements make a person better able to cope with difficult situations.
Guzzle
After a long period of dieting or hunger strike at home, people often overeat. So, avoid feeling hungry, always carry healthy foods with you for snacks: dried fruits, crackers, fruits. This way, you'll think about food less and can avoid overeating.
Clear plan
Remember to write down your action plan and desired goals to follow it without being distracted by external factors. This way, the weight loss process will be more effective and faster.
Magic potion
Under the influence of advertising, many people start buying weight loss pills and are convinced that they will be able to lose extra pounds without any effort, just by taking the pills. There may be truly effective medications, but remember to pay attention to side effects afterward. Only sports and healthy eating can help you lose weight without harming your health.
Environment
Let people around you know that you are planning to lose weight. After all, usually, as soon as you think about another diet, a friend invites you to tea with sweets or your mother brings 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 dieting?
How to lose 7 kg in a week at home without dieting? Usually this question arises in women after the holidays or before an important event. But nutritionists cannot give a definite answer to this issue, it all depends on the individual. But you can follow these basic rules that will definitely help you lose a few extra pounds without a specific diet at home.
Water
During the day, drink 30 ml of water per 1 kg of your weight before 19: 00 - one glass at a time. It helps cleanse the body of toxins and has a positive effect on kidney function. Remember to drink a glass or two of warm water in the morning and eat breakfast only 30 minutes later. If you add a teaspoon of lemon juice to your morning water, you will improve the functioning of your digestive system.
Avoid carbonated drinks. Replace them with herbal infusions; The best way to lose weight quickly is with an infusion of chamomile, parsley and green tea.
1200 calories
Prepare a menu for two days so that the incoming product contains no more than 1200 kcal. The last dinner should be 3 hours before bedtime. Divide meals into 4-5 meals per day. Remember that physical activity is necessary. Jogging helps your body stay in shape and activates the process of burning excess weight within a few days.
- Give up sugar, eat minimal salt. Salt can retain fluid in the body and cause the body to gain 2-3 kg. Therefore, minimize its consumption. Do not add salt to food while it is cooking, but add salt that is already on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, then to satisfy your sweet craving, eat sweet fruits or dried fruits in small quantities.
- Avoid fried, smoked, greasy foods, eat lots of vegetables, fruits, and protein-rich foods.
- Sauerkraut will help you lose weight quickly. It contains a large amount of fiber, which, like a brush, helps cleanse the body of harmful substances. In addition, cabbage also contains a large amount of useful substances and helps you feel full for a long time.
Exercise
We advise you to get acquainted with exercises that will help you lose 7 kg in a week. You need to do one set of exercises for 5 days per week. If you go to the gym, dedicate 2 sessions to cardiovascular exercises and 3 sessions to strength training. It is better to ask for help from a trainer, he will choose an individual weight loss program for you.
Rotate your legs
At home, you can do this exercise very easily. Take a chair and hold the back of the chair with your hands. Place your feet shoulder-width apart. Then, one by one, raise your legs as high as possible, making strong swings. For maximum results, do 3 sets of 20 reps each.
squat
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, lean slightly forward and when you inhale, return to the starting position.
Dance
Jumping is the easiest way to lose weight. There are no specific techniques for performing them, the main thing is to start. The more you jump, the better. Remember that you need to lower yourself to the floor with your legs bent to avoid injury.
plank
Keep a static body position, leaning only on your toes and hands, hold for 1-2 minutes. You can do multiple approaches at the same time or several times a day. This exercise helps strengthen the muscles of the whole body and also fights fat accumulation.
The diet is effective and fast
One of the best diets for weight loss at home is cabbage. After all, this particular vegetable meets three main criteria: satisfies long-term hunger, purifies the body and provides most of the useful substances. Cabbage can be eaten in many different forms, best raw or steamed. We advise you to get acquainted with the sample menu for 7 days, after which you can lose another 4-7 kg, depending on the characteristics of your body. Basic dietary principles:
Remember to eat up to 600 g of cabbage soup and fresh cabbage every day, and drink up to 2 liters of water.
One serving is no more than 200g, eaten 4 times.
Cabbage diet
- Day 1: during the day we eat cabbage soup, an orange, a glass of low-fat kefir and drink 2 liters of water.
- Day two: vegetable soup again, in addition we eat raw vegetables, for dinner you can make a vegetable salad mixed with vegetable oil and 150 g of boiled chicken fillet, drink water all day.
- Day three: cabbage soup, fruit, low-fat yogurt, 100 g boiled chicken.
- Fourth day: cabbage soup, vegetables, 150 g of boiled fish, orange, kefir.
- Day five: cabbage soup, 150 g of boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad mixed with olive oil.
- For the next two days, follow the same diet.
You can lose 7 kg in a week at home if you follow the kefir diet, it will help you reduce belly fat. But it belongs to a strict mono-diet, which is not recommended for long-term use.
Side Effects
Have a balanced and unbalanced diet. Balanced things can be followed for a long time without harming health. It's better to avoid unbalanced ones altogether or maintain them for up to a week. Such nutrition can cause diseases of the digestive tract, liver, kidneys, and physical exhaustion.