How to lose weight? Many people ask this question. And he visits a person more often just before a vacation or before any significant event (for example, before a wedding).
Hateful pounds have been accumulating for months or even years, and now the task is to say goodbye to them in the shortest possible time. It is difficult, but possible.
So, the goal is to lose 7 kg in 7 days. What does it take to achieve it?
What threatens severe weight loss
In the process of fighting overweight, nothing stimulates better than the "negative points" on the scale. However, the rapid loss of pounds can cause significant and often irreparable damage to health.
What dangers can you face when deciding to bring your figure to perfection in just one week?
- Metabolism disorders. Many people are faced with a situation in which compliance with strict diets, increased physical activity is in no way reflected in body weight. This is explained by the fact that the body adapts to this lifestyle, slowing down the metabolism.
- Dystrophy of muscle mass. This is possible with the lack of adipose tissue and loss of muscle mass.
- Stomach ulcers and gastritis. One of the factors that lead to rapid weight loss is strict diets. There is not enough food in the stomach. As a result, the gastric juice produced has a destructive effect on the walls not only of the stomach and the duodenum.
- Disruption of hormone levels and, as a result, disorders of the menstrual cycle and problems with conception. This is due to the fact that the distribution of a series of hormones occurs with the participation of adipose tissue. Also in the latter, male and female hormones are transformed.
- Violation of heart rate and increase in blood pressure. Excess weight has a negative effect on the functioning of the cardiovascular system. However, losing weight quickly is not the best effect. For the total enrichment of additional kilograms, blood vessels stretch over time, and restoring them to their previous size is quite a long process.
- Malfunction of the nervous system. The lack of vitamin B, as well as stress due to an insufficient elementary amount of food, are manifested by a weak mood and even depression.
- Avitaminosis. If diets are followed, the necessary amount of nutrients does not enter the body. This manifests itself through problems of skin, hair, nails and so on. It also threatens to deteriorate the body's immune defenses and frequent illnesses.
- With a marked weight loss, the skin has no time to adapt, it is stretched and flabby. This can often be resolved exclusively with the help of surgeons.
The dangers listed should make you think about the convenience of drastic weight loss.
Tips for quick weight loss at home
If the desire to lose weight dramatically still "prevailed", you need to handle this process reasonably.
The most correct thing would be to consult a specialized 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.
We must remember that losing weight quickly and noticeably is good, but it is more important to preserve the result. This is only possible if the correct weight loss regimen is selected.
The faster the kilograms are discarded, the more likely they are to return. Often, the reverse process leads to a worsening of the situation, that is, even more excess adipose tissue.
Meals should be frequent (at intervals not exceeding four hours) with small portions.
Adequate weight loss is not possible only through dietary changes. The body needs constant physical activity. This will not only contribute to the burning of adipose tissue, but also to stiffening the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, soft drinks, sweets and starchy treats.
A person is losing weight in pursuit of two goals: improving his appearance, reducing the burden on the body. It is important that this does not happen at the expense of health. For in this case, none of the objectives will be achieved.
The most popular diets for losing weight 7 kg a week
Emergency diets for weight loss can be found numerous. However, the most positive results are presented by such as proteins, low calories and mono-diets.
Protein regimens are based on eating foods rich in proteins and preventing fats and carbohydrates.
The 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 by fighting fluids and fat.
This diet does not exclude vegetables. They can be fresh and thermally processed. The main thing is that they do not contain starch. In the morning, a small amount of apples is allowed.
Mono-diets are based on a “one food for one or more days” diet. When building it, it is necessary to be guided by preferences of taste and common sense.
Examples of foods are cereals, dairy, vegetables, chicken, seafood, fruits and so on. Low-calorie diets are the most popular. They consist of controlling the energy value of the diet.
The product list is unlimited. The main thing is to comply with the permitted daily caloric intake. The latter are determined individually.
It takes into account age, health status, degree of physical activity, weight indicators (initial and desired). Most of the time, the rate is set at around 1000-1200 kcal.
To help your body meet 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 ideal duration of diets to minimize negative health effects is one week.
How to lose 7 kg in 7 days without dieting and sports
There are many options available on the global market to combat obesity without the need for dieting or tiring exercise. They are special clothes, chewing gums, belts, shoe insoles. Here is the answer to the question of how to lose 7 kg in a week without diets.
Now you can easily find t-shirts of various lengths, shorts, shorts, underwear, whole sports sets that, according to the description, contribute to weight loss. The choice should be based on problem areas.
This can work separately on the hips, chest or back, leaving the rest of the body unchanged. If the problem is global, the sweater option will do.
The working principle of these things lies in the elementary removal of excess fluids and toxins from the body. This is due to the "sauna" effect. The clothes are tight.
The body in it heats up and actively perspires. Thus, the subcutaneous metabolic processes are accelerated several times.
The figure seems fair in these things. Weight loss is accompanied by a fight against cellulite.
At first glance, there are some advantages. But there are also disadvantages. These clothes, pulling the problem areas, hinder the lymphatic flow. It can result in a variety of illnesses.
Furthermore, unscrupulous manufacturers may violate quality standards, which is why these clothes can cause skin rashes.
The most questionable way to lose weight, many consider using special gum. Its manufacturers convince consumers that this product decreases appetite and contains extracts of exotic plants that help burn fat. But there is no adequate explanation for this.
A healthy person understands that under the influence of the chewing movement, appetite only increases. At the same time, gastric juice is produced which, in the absence of food in the stomach, corrodes its membrane. In that case, the negative impact is obvious.
Slimming insoles are the safest weight loss options considered. It has long been proven that the feet are directly connected by invisible wires to all systems of the human body. The correct pattern on the insoles helps to normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage done is minimal.
The slimming belt, as well as special clothes, helps to eliminate fluids and toxins. In addition, due to the effect of massage, it improves blood circulation. Together, all of this leads to weight loss.
The thermal and sauna belt is an elastic band of several layers, complemented with the necessary fasteners. The various massage straps are complemented by the respective 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 considered is not always high and sometimes not even proven. It is virtually impossible to get rid of excess adipose tissue quickly using just them.
Training program to lose weight
Fighting excess weight with the right approach means exercising.
Here are some of the best effective exercises that will bring you closer to your desired results every day:
- Starting position - standing with legs together. You should sit and touch the ground simultaneously with your hands and then jump, raising your arms above your head. The exercise is performed as quickly as possible.
- Adopt a firm posture, keeping the body on tiptoe and hands. The knees are brought to the chest alternately. First straight (right knee against right chest and vice versa), then crossed touch. The intensity of the exercise should be similar to running.
- Get on your knees. The abdomen and buttocks are contracted. You should alternately descend on the left and right thighs. In this case, the touch of the ground on both sides of the calves must be minimal so that the muscles are constantly in good shape.
- Press your back against the wall and sit so that your legs form a right angle with the floor and your body (the posture resembles the position when a person sits in a chair). Fix the body for the maximum time.
- Stand with your back to a sofa or chair. Place one leg with the top of the foot on the selected support. Do a series of deep squats with the other leg. The further you move away from support, the more effective the exercise is.
- Initial 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 bring the knees closer and apart and return to the original position. Repeat the selected number of times.
- Starting position - stand with legs apart. Deep squats are performed alternately on each leg.
- Stand in a supine position. Lift your legs perpendicular to the floor. Tear your pelvis off the floor with your abdominal muscles, making a birch without the help of your 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. Lift your right leg as far as the stretch allows.
- The last exercise in this series of exercises should be as follows. Enter the puppy posture, exhale and immediately contract the pressure and buttock muscles as much as possible. Hold your breath, mentally counting to 10. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the person's physical fitness and is selected individually. This program can be executed in several approaches.
The load should be slightly increased every day, increasing the number of repetitions.
Lose weight 7 kg in 2-3 weeks
Getting rid of the hated fat in 2-3 weeks is a more realistic task. In that case, there is time for reasonable action.
First, you need to review your daily routine. A good eight-hour sleep is the main aspect. If the connection between normal rest and weight loss is hard to believe, but convincing yourself is at least worth the argument that you don't feel like eating while sleeping.
Care must be taken with what goes on the plate, in what quantity and in what combination. There are simply incompatible foods, the use of which charges the digestive system and leads to jumps in weight indicators. It is better to refuse high calorie foods.
Eating is necessary slowly. It is best to use small plates and even small utensils. In no case should you skip meals (especially in the morning).
The next aspect is sports. You can sign up for a workout or gym. It is best to take your sister or girlfriend with you to motivate each other to go to training.
Usually 2-3 sessions per week are performed, but in case of emergency weight loss (and 3 weeks is not one, but still very little) this is not enough. On weekends when visiting the salon, the days must be treated independently.
The main purpose of these "home" exercises is not to build muscle mass and strengthen your shape (although this is great), but to keep your metabolism in good shape. Let it be a 10-minute warm-up. It will be enough.
Leisure at this time should be especially fun, which will also distract from the refrigerator.
How to maintain the result
The defined goal is reached in one week or 2-3 weeks, it doesn't matter. The main thing now is to keep the new shape.
This requires:
- every morning after going to the bathroom, get on the scale to catch "another 300 grams" and not "another 2 kg";
- continue to play sports (you can already refuse from the daily tiredness of the body, just go to the gym 2-3 times a week);
- it is necessary to follow correct diet and daily routine;
- do not consume foods such as potato chips, mayonnaise, soft drinks, etc. (they are contraindicated even for those who are happy with the weight).
Remember that it is easier to maintain body weight than to fight heroically with those extra inches.