For healthy weight loss, it is important to know the nuances of the diet in order to lose 7 kg per week and not harm your health. The priority remains our reflection in the mirror, followed by the numbers on the scales.
A beautiful body is not just a little fat. First of all, beauty is built by the muscular skeleton, which is responsible for the condition of the body throughout life.
Muscle is heavier than fat. Don't chase numbers on the scales. The first indicator is a photograph in a mirror and measurements.
10 tips for those who want to lose weight very quickly
An unlimited number of diets can be found in various sources, from banning certain foods to healthy fasting.
There is virtually no healthy diet. They are harmful to the body. You don’t need to starve to lose 7 lbs in a week. Focus all your attention on foods that are delicious and healthy for the body.
10 simple tips for nutritionists:
- Focus on your daily calorie deficit. Calorie intake is the basis of weight loss.
- Calculate your daily calorie intake using the usual formula. Every organism has its own calorie intake. It depends on the external parameters of the person (height, weight, age) and activity.
- Create a daily calorie deficit. You need to calculate 15-20% percent of the norm. This deficiency is considered healthy. It is important to remember that the bigger it is, the faster you will lose weight.
- Eat right and count calories. The latter can be easily done using programs available on the Internet and kitchen scales. .
- Eat a variety of foods. Lack of calories differs from diet in that you can eat a variety of foods and the body loses weight.
- Calculate the proportions of the BJU correctly. The normal share of consumption is considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity, training.
- Don't be afraid to organize a day off for yourself. With a number of prohibitions, a long-lasting deficiency, the body can begin to “fight back, ” supplying itself with any food, thus reducing the process of burning fat. Metabolism will slow down. To avoid this, give your body unhealthy carbohydrates, fats. Such techniques are called "cheat meal" - psychological relief of the body. The main principle is 1 meal, which does not require counting calories. Dietary calorie intake may exceed the norm. In the following days the body will be filled with water. Remember, water is not fat. In a few days everything will return to its place, the body will become more efficient in responding to the deficit. The frequency of intake depends on the percentage of fat: the lower it is, the more often you can afford it (once a week or once a month).
- Get enough sleep. In order not to harm your health, sleep should be at least 7 hours.
- Exercise regularly. 3-4 workouts a week are enough, where cardio and strength exercises alternate. More than one hour of physical activity a day is enough to form a beautiful, inflated body.
- The duration of the deficit should not exceed 3 months. Take a month off. Pause - maintaining calorie intake and activity.
Why fast weight loss is harmful
Many quickly experience weight loss as starvation, stuffing their heads with created ideals and forgetting about their own health. This may result in the need for treatment.
Rapid weight loss is stressful for the body. Weakness, low hemoglobin, hair loss, nails, skin, loss of menstruation - these symptoms cannot be avoided.
The smallest thing that can eventually happen is that all the pounds lost will come back faster than you could have lost.
You can even enter additional numbers on the scale. With prolonged fasting, the body incorporates a mode of “storage, ” slowing down metabolism. Even an eaten apple can affect weight gain.
In the worst case, you will not be able to control rapid weight loss. The body will not be able to absorb useful substances from the food eaten, it will soon give it up, which will further lead to anorexia.
For high-quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
What you need to eat to lose weight in a week
For high-quality weight loss, give preference to protein foods, reduce the amount of fast carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
Healthy fats include vegetable oils, small amounts of butter, milk, nuts, seeds, avocados, fish oil, hidden fats (any food that is fried, baked or stewed with butter).
The main thing is to eat healthy fats rationally.
The weight gain process is directly dependent on fast carbs.
These include all harmful foods because they are quickly absorbed, increase hunger, are responsible for releasing insulin and increase blood sugar. Mostly sweet. These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Give preference to complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seed,
- nuts,
- cereals, pasta grains.
Good for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomato,
- cabbage,
- buckwheat porridge,
- fat-free cottage cheese.
This food will help in formulating a low calorie diet.
Diet for 7 days: how to make a menu
To lose 7 kg in a short time, you must limit your diet, exclude harmful carbohydrates: sweets, flour, fast food. It is important to know which foods you can eat at certain times of the day and which you cannot.
For example, sweet apples, pumpkins, beets cannot be eaten in the evening.
Milk contains lactose which promotes insulin production, it is undesirable to use it in the evening - swelling will appear in the morning.
Talk to your doctor before starting any dietary changes. Make sure you do not have allergies or reactions to certain foods that cause swelling.
To avoid distractions, make your menu an hour before breakfast. So you can formulate wishes, adjust the desired food to the required calorie intake for the whole day.
Many people just need to replace foods associated with unhealthy fats or high-calorie foods with low-calorie foods of beneficial composition. We replace sugar with honey. For many with sweet teeth, this can prevent relapse.
Replace instant cereals and oatmeal with coarse, long-cooked oatmeal. The calorie content is much lower. White bread should be replaced with wholemeal or crispy bread. Do not buy bread with sweetener, spices, margarine in the composition.
Mayonnaise should be replaced with yogurt, it tastes weaker, but you can get used to it quickly with additional spices. Replace plain pasta with whole grains.
Pete Wilson's Weekly Diet "Week"
The Pete Wilson diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables, animal proteins. This is how you should eat every two months, maintaining constant activity, light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a certain amount - 1, 5 liters, the seventh day - a drink, only still water.
Requires strict adherence to a diet plan:
- first day- 5 boiled potatoes;
- seconds- 100 g chicken meat;
- third- 100 g of meat;
- fourth- 100 g of low-calorie fish;
- heel- no limited amount of vegetables;
- sixth- no additional product;
- seventh- calm water.
Additional products are used in cooked form, except vegetables. Products not included in the finished diet are prohibited.
Salt, spices, condiments cannot be added to food. It is advisable to leave the diet gradually. Caloric foods are completely eliminated, even with a regular diet.
How to lose 7 kg in 2 weeks: low carb diet
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
These include simple carbohydrates, which mainly contain sugar: honey, jam. It is desirable to take carbohydrate foods in the morning: cereals, potatoes, fruits.
Protein foods should be the basis of the diet to maintain the right amount of muscle. The diet is called "drying". It is used to drain subcutaneous fat, to highlight the relief of the body.
The main principle of the diet is to reduce the consumption of foods rich in carbohydrates.
A low-carb diet is divided into two types:
- Classic- protein products of animal origin (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (peppers, cucumbers, lettuce) are allowed). As a snack, use proteins, proteins of animal origin. There must be a protein product in the meal. Flaxseed oil is limited to 1 tablespoon. l. for breakfast. Low-fat cottage cheese is welcome for dinner.
- Crazy- Protein foods and some vegetable fats are allowed. The diet should be monitored periodically.
The process of forming a diet looks like this: for the first two weeks, carbohydrates are ingested in the morning. We reduce the amount of carbohydrates every day.
Smooth transition from the classic low-carb diet to crazy, which lasts 5-7 days. It smoothly returns to a classic low-carb diet.
Food according to such rules is undesirable for a long time. The main thing is to do sports intensively, alternating strength and cardio exercises.
Pros include: speeding up metabolism, maximum subcutaneous fat burning.
Cons: stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: a peasant diet
Often used in early spring.
Peasant diet stops the development of cellulite through fiber and low-carbohydrate foods
The main principleis to wash out hunger, to deceive the brain with the "satiety" of a full stomach with water. Toxins eaten during the winter are removed from the body.
Start the day with a glass of water on an empty stomach and before bed. It is necessary to drink 3 liters of water a day. The diet is different from drinking allowed vegetables, protein products.
Cereals are limited to buckwheat or rice, and potatoes are prohibited in vegetables. Tea, coffee, homemade juice and other products are prohibited.
Helps stop the development of cellulite by using fiber and foods low in carbohydrates.
Duration of the diet - 3 weeks. It is based on a low-calorie diet, so the body can suffer from a lack of essential vitamins. Prescription drugs should be taken as directed by a physician.
How to lose 7 kg in 4 weeks: effective gymnastics
Remember, proper nutrition - only 80% of the formation of an ideal body, the remaining 20% refers to sports.
In addition to calorie deficit, diet, you should dedicate 5 days a week to training.
It is impossible to achieve a slim figure just by eating. With a calorie deficit, diet, 5 days a week you should dedicate to training: three strengths, two cardio.
The combined intense fat burning and muscle gain will lead to results that you will notice in a week.
No diets and pills
The main principle of any weight loss is harmony with the body, which implies full awareness of the true desires, capabilities of the body and knowledge of its functioning.
The best diet is intuitive eating without limits. The main thing is to understand what you really want to eat and how much. Food is not a reward or an enjoyment. Food is energy, the fuel of the body.
The rules are simple: listen to your body. Do not eat on a full stomach. Stop eating when you feel 80% full. After a while you can feel the pleasure of eating.
The same goes for water. With a strong water deficit, the body stores it. This leads to swelling. Water rinses the stomach, helps the intestines to function better, expels toxins from the body.
Weekly exercise program
The main principle of physical activity is to divide the training into muscle groups: legs and buttocks, shoulders and buttocks, back and triceps, chest and biceps. You can exercise anywhere: at home or in the gym.
It leads to weight loss
Cardio exercises are considered to be the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation, it trains every muscle group.
It also oxygenates the body. Running is the heart of cardio. In addition, running forms proper posture and develops lung function. But don't forget that muscle is heavier than fat.
Therefore, running long distances, which is based on time rather than speed, will increase the anterior thigh and calf muscle. To avoid massive legs and possible weight gain, take a closer look at interval running.
The main goal of running is acceleration and endurance. Running is divided into phases: a light run for five to ten minutes and then acceleration for a while. Calm rhythm again, then acceleration. Don’t stop running right away and don’t forget to warm up.
First start accelerating for half a minute, then a calm pace should last a minute and a half. The intervals are always the same. Repeat the acceleration five to eight times.
Stops should not exceed 3-4 times. Increase the interval every week to avoid overloading the body. Remember to keep your breathing rhythm.
Everyone has their own rhythm, but there are two types of common ones:
- Inhale deeply through your nose and exhale through your mouth, which will stretch in 3-4 steps.
- Two short breaths through the nose, two short breaths through the mouth, the duration of which will be one running step.
Don't forget to rest. To avoid serious consequences, do not forget to rest your body a little. For the fastest weight loss, a one-day rest a week is enough.
Weight Loss Rope
One of the most effective cardio exercises is skipping rope. Almost all muscle groups are involved in this exercise.
Also, the rope contributes to the formation of proper posture and strengthening the back muscles. One hour of skipping rope burns 500 calories.
Shoes play an important role. It should be comfortable to avoid later injuries, cramps and pain in the stride area.
To make things easier for yourself, divide the exercise into sets and the number of jumps. For a start, 100 jumps of 10 approaches are enough. Increase to 300 jumps a week.
The effectiveness of this exercise will be noticeable in a week. The jump rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Weight Loss Hoop
The hoop is a cardio workout. Repeated spike loading will strengthen your back muscles.
But the result will be if the abdominal muscles are in tension all the time and the duration of the exercise is gradually increased.
Start the moment you feel tired and mildly in pain. Do not bruise on the body. Do not increase the load too fast. 10-15 minutes a week is enough.
Remember that your stomach must be empty before physical activity. You should start exercising 2-3 hours after eating. Remember breathing. Uneven breathing during exercise will lead to negative consequences.
Conclusion
With the help of diet you need to adjust your body, but not make fun of it.
Make sure these are not personal complexes, but weight loss is really necessary to get rid of excess weight. Only with health benefits can you achieve ideal forms.