This article gives comprehensive answers to the questions of 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 hinder weight loss?
Nowadays, diets for weight loss at home will surprise few people, but why does not everyone who loses weight manage to get rid of excess weight even with the strictest planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
sport
With any diet for weight loss at home, it is necessary to exercise. With prolonged restrictions on the size of portions and quality of nutrition, the metabolism slows down, which, among other things, slows down the process of losing weight. Sports activities stimulate the metabolism and help the active loss of excess calories.
Also, if you suddenly lose weight, the skin becomes loose and flabby; sports activities will help you tighten it.
Eating
The basis of the diet should be healthy food in small quantities, not hunger strikes or junk food. The first foods to be crossed off the list of allowed foods are chips, mayonnaise, sodas, fast food, fried, smoked and sweets.
breakfast
Everyone should have breakfast. Breakfast helps to activate the work process of the whole body, reduces the appetite for food throughout the day, so the probability of overweight is reduced.
A 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, begins to eat a lot, subconsciously hopes 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. To cope with yourself at such times, walks in the fresh air, yoga and sports are recommended. These movements make a person more resistant to difficult situations.
Tendency to overeat
After a long diet or hunger strike at home, it is common for a person to overeat. So avoid feeling hungry, always bring healthy food for breakfast: dried fruits, crackers, fruits. This way you will think less about food and you will be able to avoid overeating.
A clear plan
Do not forget to write down an action plan and the desired goal in order to follow it without being 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 start buying diet pills and firmly believe that they will be able to lose extra pounds without any effort, just by taking the medicine. There may be really effective drugs, but be sure to pay attention to the side effects after them. Only sports and healthy eating will help you lose weight without harming your health.
Environment
Let the people 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 sweets. 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 weight by 7 kg in a week without a diet?
How to lose weight by 7 kg in a week at home without a diet? Often this question arises among women after the holidays or before an important event. But nutritionists cannot give a definite answer to this, it all depends on the person. But you can follow the basic rules that will definitely help you get rid of a few extra pounds without specific 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 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 fizzy drinks. Replace them with herbal decoctions, the best for quick weight loss are decoctions of chamomile, parsley and green tea.
1200 calories
Make a menu for two days so that the incoming products contain no more than 1200 kcal. The last dinner should be 3 hours before bedtime. Divide meals into 4-5 meals a day. Remember that physical activity is necessary. Running helps keep your body in good shape and activates the burning of extra pounds in a matter of days.
- Give up sugar, eat a minimum of salt. Salt can retain fluid in the body, and this is an additional 2-3 kg. So minimize its consumption. Do not add salt to food during cooking; add salt already in the dish.
- Avoid sweets and starchy foods. If you find it difficult to live without sweets, then to satisfy your sweet cravings, 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 maintains the feeling of satiety for a long time.
Exercises
We suggest you familiarize yourself with exercises that will help you lose weight by 7 kg in a week. You should do a set of exercises for 5 days a week. If you go to the gym, dedicate 2 workouts to cardio 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 grab the back of it with your hands. Place your feet shoulder-width apart. Then, one at a time, lift 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 lower body weight loss. Place your feet shoulder-width apart, while exhaling, bend your legs as if you want to sit in a chair, keep your back straight, slightly bent forward, and while inhaling, return to the starting position.
jumping
Jumping is the easiest way to lose extra pounds. There is no specific technique for their implementation, the main thing is to start. The more you jump, the better. Remember to lower yourself to the floor with your legs bent to avoid injury.
Board
Take a static position of the body, resting only on the toes and hands, hold for 1-2 minutes. You can do several approaches at once 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 meets three main criteria: it satisfies the feeling of hunger for a long time, cleanses the body and saturates it with almost all useful substances. Cabbage can be eaten in all varieties, preferably raw or steamed. We suggest 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 rules for diet:
Every day you must eat up to 600 g of cabbage soup and fresh cabbage and drink up to 2 liters of water.
One portion is no more than 200 g, eat 4 times.
Cabbage diet
- Day one: 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 throughout the day.
- Third day: cabbage soup, fruits, low-fat kefir, 100 g of boiled chicken.
- 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, drizzled with olive oil.
- For the next two days, stick to the same diet.
You can lose weight by 7 kg in a week at home, if you stick to a diet with kefir, it will help you remove belly fat. But it belongs to the strict monodiets, which are not recommended for long-term use.
Side Effects
There are balanced and unbalanced diets. Balanced can be observed for a long time without harm to health. It is better to avoid unbalanced ones altogether or stick to them for a maximum of one week. Such a diet can cause diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.