For healthy weight loss it is important to know the nuances of the diet to lose 7 kg per week and not harm your health. Priority remains our reflection in the mirror, and then the numbers on the scales.
A beautiful body is not only associated with low fat. First of all, beauty is built by the muscular skeleton, which is responsible for the condition of the body throughout life.
Muscle weighs more than fat. Do not chase numbers on the scales. The first indicator is a mirror image and measurements.
10 tips for those who want to lose weight very quickly
An unlimited number of diets can be found in various sources, ranging from banning certain foods to healthy fasting.
There are virtually no healthy diets. They are harmful to the body. You do not need to starve to lose 7 kg in one week. Focus all your attention on foods that are delicious and healthy for the body.
10 easy tips for nutritionists:
- Focus on your daily calorie deficit. Calorie intake is the basis of weight loss.
- Calculate your daily calorie intake using a general formula. Each body has its own calorie intake. Depends on the external parameters of a person (height, weight, age) and activity.
- Create a daily calorie deficit. You need to calculate 15-20% of the norm. This deficiency is considered healthy. It is important to remember that the bigger you are, the faster you will lose weight.
- Get the right diet and count calories. The latter can be easily done with the help of programs available on the Internet and kitchen scales. .
- Eat a variety of foods. Calorie deficiency differs from diets in that you can eat a variety of foods and lose weight.
- Calculate the proportions of the BJU correctly. The normal proportion of consumption is considered to be 25% fat, 45% protein, 30% carbohydrates, taking into account activity, exercise.
- Don't be afraid to arrange a day off. With numerous bans, long-term deficits, the body can begin to "fight back", stocking up on any food, thus reducing the process of burning fat. Metabolism will slow down. To avoid this, give the body unhealthy carbohydrates, fats. Such techniques are called "cheat flour" - psychological relief of the body. The basic principle is 1 meal that does not require counting calories. The caloric intake of the diet may exceed the norm. In the following days the body will be filled with water. Remember that water is not fat. In a few days everything will return to its place, the body will become more efficient in response to the deficit. The frequency of intake depends on the percentage of fat: the lower, the more often you can afford it (once a week or once a month).
- Get enough sleep. In order not to harm 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 an 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 - maintain calorie intake and activity.
Why losing weight fast is harmful
Rapid weight loss is often perceived by many as hunger, filling their heads with established ideals and forgetting about their own health. This may lead to the need for treatment.
Rapid weight loss is stressful for the body. Weakness, low hemoglobin, deterioration of hair, nails, skin, loss of menstruation - these symptoms can not be avoided.
The least that can happen in the end is that all the lost weight will return faster than you could lose.
You can even enter additional numbers on the scale. During prolonged fasting, the body activates a "storage" mode, slowing down the 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 nutrients 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 fat.
What you need to eat to lose weight in a week
For high-quality weight loss, prefer 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 in butter).
The main thing is to eat healthy fat rationally.
The process of gaining excess weight directly depends on fast carbohydrates.
They include all harmful foods because they are quickly digested, increase hunger, are responsible for the release of insulin and raise blood sugar. Mostly sweet. These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Prefer complex carbohydrates:
- vegetables,
- cereals,
- legumes,
- seeds,
- nuts,
- cereals, cereal pasta.
Good for healthy weight loss:
- oatmeal,
- pumpkin,
- chicken fillet,
- eggs,
- carrots,
- cucumbers,
- tomatoes,
- green,
- buckwheat porridge,
- skim cottage cheese.
These foods will help formulate a low calorie diet.
Diet for 7 days: how to make a menu
To lose 7 kg in a short time, you need to limit the diet, to exclude harmful carbohydrates: pastries, 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 can not be eaten in the evening.
Milk contains lactose, which stimulates insulin production, it is undesirable to use in the evening - the swelling will appear in the morning.
Consult your doctor before starting dietary changes. Make sure you do not have allergies or reactions to certain foods that cause bloating.
To avoid interference, make your menu an hour before breakfast. So you can formulate wishes, adjust the desired foods to the required calorie intake for the whole day.
Many people simply need to replace products associated with unhealthy fats or high-calorie foods with low-calorie foods. We replace sugar with honey. For many people with a sweet tooth, this can prevent recurrence.
Replace instant grains and oats with coarse, long-cooked oats. The calorie content is much less. 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, the taste is lower, but get used to additional spices quickly. Replace regular pasta with whole grains.
Weekly Diet by Peta Wilson "Week"
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented baked milk), vegetables, animal proteins. You need to eat this way every two months, maintaining constant activity, light sports.
Fermented milk drinks with 1 specific product are consumed for six days in a given amount - 1, 5 liters, on the seventh day - drinking, still water.
Requires strict adherence to the diet plan:
- first day- 5 boiled potatoes;
- second- 100 g chicken meat;
- third- 100 g of meat;
- fourth- 100 g of low-calorie fish;
- fifth- no limited amount of vegetables;
- sixth- no additional product;
- seventh- still water.
Additional products are used in cooked form, with the exception of vegetables. Products that are not included in the finished diet are prohibited.
Salt, spices, condiments cannot be added to food. It is advisable to leave the diet gradually. High-calorie foods are completely eliminated, even with a regular diet.
How to lose 7 kg in 2 weeks: Low carb diet
The basic principle of the diet is to reduce the consumption of foods rich in carbohydrates.
They include simple carbohydrates containing mostly sugar: honey, jam. It is preferable to eat 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 emphasize the relief of the body.
The basic principle of the diet is to reduce the consumption of foods rich in carbohydrates.
The 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 protein, protein of animal origin. There should be a protein product in the diet. Flaxseed oil is limited to 1 tbsp. l. for breakfast. Low-fat cottage cheese is welcome for dinner.
- Crazy- Protein foods and some vegetable fats are allowed. The diet should be followed periodically.
The process of forming a diet looks like this: the first two weeks the carbohydrates are consumed in the morning. We reduce the amount of carbohydrates every day.
Smooth transition from a classic low-carb diet to a crazy one, lasting 5-7 days. Smooth return to the classic low-carb diet.
Eating according to such rules is undesirable for a long time. The main thing is to exercise intensely, alternating strength and cardio exercises.
Pros include: speeding up metabolism, maximum burning of subcutaneous fat.
Cons: stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: a rural diet
Often used in early spring.
The rural diet stops the development of cellulite through fiber and low-carbohydrate foods
The basic principleis to wash away hunger, to deceive the brain with the "satiety" of a stomach full of water. In this way, the toxins eaten in the winter are removed from the body.
Start your day with a glass of water on an empty stomach and at bedtime. You should drink 3 liters of water a day. The diet differs from drinking acceptable vegetables, protein products.
Cereals are limited to buckwheat or rice, potatoes are forbidden from vegetables. Tea, coffee, homemade juice and other products are prohibited.
Helps stop the development of cellulite by using fiber and low-carbohydrate foods.
Duration of the diet - 3 weeks. It is based on a low-calorie diet, so the body may suffer from a lack of essential vitamins. Prescribed medications 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% are related to sports.
In addition to calorie deficit, diets, you need to spend 5 days a week training.
It is impossible to achieve a slim figure with just eating. In addition to calorie deficit, diets, you need to devote 5 days a week to training: three strength, 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 means full awareness of the true desires, capabilities of the body, knowledge of its functioning.
The best diet is intuitive eating, which has no taboos or limits. The main thing is to find out what you really want to eat and how much. Food is not a reward or a pleasure. Food is energy, the fuel of the body.
The rules are simple: listen to your body. Do not appear with 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. In case of severe water deficit, the body stores it. This leads to swelling. Water flushes 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 workouts into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps. You can practice anywhere: at home or in the gym.
Weight loss is ongoing
Cardio is considered to be the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation, trains every muscle group.
It also oxidizes the body. Running is the heart of cardio. In addition, running forms the correct posture and develops lung function. But remember that muscle weighs more than fat.
Therefore, running long distances, which is based on time rather than speed, will increase the front muscle of the upper legs and calf. 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 stages: easy running for five to ten minutes, then acceleration for a while. Calm rhythm again, then acceleration. Do not stop running immediately, do not forget to warm up.
First start accelerating for half a minute, then the leisurely pace should last one and a half minutes. The intervals are always the same. Repeat the acceleration five to eight times.
Stops should not exceed 3-4 times. Increase your interval each week to avoid overloading your body. Remember to maintain your breathing rhythm.
Everyone has their own rhythm, but there are two types in common:
- Take a deep breath through your nose and exhale through your mouth, which will stretch for 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, be sure to rest your body. One day of rest a week is enough for the fastest weight loss.
Weight loss rope
One of the most effective cardio exercises is jumping rope. Almost all muscle groups are involved in this exercise.
Also, the rope helps to form a proper posture and strengthen the muscles of the back. One hour of jumping rope burns 500 calories.
Shoes play an important role. It should be comfortable to avoid later injuries, cramps and pain in the step area.
To make things easier, divide the exercise into sets and number of jumps. For a start, 100 jumps from 10 approaches are enough. Increase to 300 jumps per week.
The effectiveness of this exercise will be noticeable in a week. Jumping rope, like other cardio exercises, is a great warm-up before strength training or stretching.
Weight Loss Hoop
The hoop is a cardio exercise. Repeated loading of spikes will strengthen the muscles of your back.
But the result will be if the abdominal muscles are tense all the time and the duration of the exercise is gradually increased.
Start at a time when you feel tired and slightly in pain. Do not bruise your body. Do not increase the load too fast. 10-15 minutes a week are enough.
Remember that your stomach should be empty before physical activity. You should start training 2-3 hours after eating. Remember breathing. Uneven breathing during exercise will lead to negative consequences.
Conclusion
With diets, you need to correct your body, but not make fun of it.
Make sure these are not personal complexes, but weight loss is really necessary to rid the body of excess weight. Only with health benefits can you achieve ideal shapes.