This article gives comprehensive answers to questions about how you can lose 7 kg in a week at home and what kind of diet you need to follow for this. You will also learn several effective exercises that will help you quickly burn fat deposits.
What factors can interfere with weight loss?
Nowadays, diets for losing weight at home will surprise few people, but why can't everyone lose weight manage to get rid of excess weight even with the most strict planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
sport
With any weight loss diet at home, exercise is necessary. With prolonged restrictions on portion size and nutritional quality, the metabolism slows down, which, among other things, slows down the weight loss process. Sports activities boost metabolism and help actively lose extra calories.
Additionally, if you lose weight suddenly, the skin loosens and sags; sports activities will help to strengthen it.
Nutrition
The basis of the diet should be healthy foods in small quantities, and not hunger strikes or junk food. The first foods that should be removed from the list of permitted foods are chips, mayonnaise, soft drinks, fast food, fried foods, smoked foods and sweets.
Breakfast
Everyone must have breakfast. Breakfast helps activate the work process of the whole body, reduces cravings throughout the day, thereby reducing the risk of excessive weight gain.
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 more strength.
Stress
People's reactions to stress vary. Some people start eating a lot, others stop eating altogether. The first have problems with being overweight. To cope with yourself in such moments, walks in the fresh air, yoga and sports are recommended. These movements make a person more resilient to difficult situations.
Binge eating
After a long diet or hunger strike at home, it is common for a person to overeat. Therefore, avoid feeling hungry, always have healthy foods with you for a snack: dried fruits, crackers, fruits. This way you will think less about food and can avoid overeating.
Clear plan
Make sure you write down an action plan and a desired goal so you can follow it without getting distracted by external factors. In this way, the weight loss process will be more effective and faster.
Magic pills
Under the influence of advertising, many people begin to purchase diet pills and firmly believe that they will be able to lose extra pounds without any effort, simply by drinking the drug. There may be some very effective medications available, but be sure to watch out for the side effects that come with them. Only sports and a healthy diet will help you lose weight without harming your health.
Environment
Let those around you know that you are planning to lose weight. After all, often, as soon as you think about another diet, a friend invites you to tea with treats or your mother brings you delicious pastries. Ask those close to you for support.
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? This question often arises among women after vacation or before an important event. But nutritionists cannot give a definitive answer to this question, it all depends on each person. But you can follow the basic rules that will definitely help you get rid of a few extra pounds without a special diet at home.
Water
During the day, drink 30 ml of water per 1 kg of weight before 7: 00 p. m. - one glass at a time. It helps cleanse the body of toxins and has a positive effect on kidney function. Make sure to drink a glass or two of warm water in the morning 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 your digestive system.
Avoid carbonated drinks. Replace them with herbal infusions; the best for rapid weight loss are chamomile, parsley and green tea infusions.
1200 calories
Make a menu for two days so that the incoming products contain no more than 1200 kcal. The last dinner should take place 3 hours before bedtime. Divide meals into 4 to 5 meals per day. Remember that physical activity is mandatory. Running helps keep your body in shape and activates the burning of excess weight in a few days.
- Give up sugar, eat a minimum of salt. Salt can retain fluid in the body, which adds up to an extra 2-3 kg. Therefore, minimize its consumption. Do not add salt to food while cooking; add salt already on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, then to satisfy your sweet cravings, eat sweet fruits or dried fruits in small quantities.
- Avoid fried, smoked and 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, cleanses the body of harmful substances. In addition, cabbage contains a large amount of useful substances and allows you to feel full for a long time.
Exercises
We offer you to familiarize yourself with exercises that will help you lose 7 kg in a week. You should do a series of exercises 5 days a week. If you go to the gym, dedicate 2 workout sessions to cardio exercises and three to strength training. It is better to seek help from a trainer, he will select an individual weight loss program for you.
Swing your legs
At home, you can do this exercise very easily. Grab a chair and hold the back with your hands. Place your feet shoulder-width apart. Then, one by one, raise your legs as high as possible using sudden movements. 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, leaning slightly forward, and while inhaling, return to the starting position.
Jump
Skipping is the easiest way to lose extra pounds. There is no specific technique for making them, the main thing is to start. The more you jump, the better. Remember that you must lower yourself to the ground with your legs bent to avoid injury.
Plank
Take a static body position, leaning only on your toes and hands, hold it for 1-2 minutes. You can do several approaches at once or several times a day. This exercise helps strengthen the muscles throughout the body and also fights fatty deposits.
Effective and fast diet
One of the best diets for losing weight at home is cabbage. After all, this particular vegetable meets 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 its varieties, preferably raw or steamed. We suggest that you familiarize yourself with a sample menu for 7 days, after which you can get rid of 4-7 extra kg, depending on the characteristics of your body. Basic dietary rules:
Every day, make sure to eat up to 600 g of cabbage soup and fresh cabbage, and drink up to 2 liters of water.
One serving does not exceed 200 g, eat 4 times.
Cabbage diet
- 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: more vegetable soup, in addition we eat raw vegetables, for dinner we 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, fruits, 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, follow the same diet.
You can lose 7 kg in a week at home if you follow a kefir diet, this will help you lose belly fat. But it belongs to strict mono-diets, which are not recommended for long-term use.
Side effects
There are balanced and unbalanced diets. Balanced ones can be followed for a long time without harming health. It's best to avoid imbalances altogether or stick with them for up to a week. Such nutrition can cause diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.