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Losing 2-3 kg is not a problem: it is enough to organize a couple of days of fasting, twist the hula hoop and drink laxatives. But what if a little more is missing on the scale before the coveted figure? Let's find out how to lose 7 kg weight with and without diets, and also whether it is possible to do without sport. We choose an action program depending on how long you plan to lose this weight.
Just don't dream of doing it in less than 5 days. This period will also be critical and undesirable. Quick methods are fraught with health problems and a quick return of the lost pounds. The best option for such a figure is 3-4 weeks.
If in the course of weight loss you feel unwell, abandon the chosen method and review the nutritional system, training program or courses of procedures.
For 5 days
Diet "Minus 7 kg in 5 days"
To lose 7 kg in such a short time, proper nutrition alone will not be enough. You need to choose a strict diet and prepare for a five-day hunger strike. Of all the options available, we offer three of the most effective.
On the water and on the bread
It is assumed that he consumes 2-3 liters of water per day, and instead of meals - sandwiches made from black or wholemeal bread and a low-calorie but nutritious layer. It can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, applesauce, a lean meat dish. Unsweetened fruit is allowed as a snack.
Grapefruit
You can use grapefruit as a fat burner. The low-fat kefir will direct its action on the adipocytes and not on the muscles. As soon as they got hungry, they ate half of the fruit and washed it down with a glass of kefir.
About green tea
Green tea can act as both a fat burner and a diuretic as part of the diet. But it affects blood pressure and heart activity, so the daily norm is no more than 5 cups and sugar-free. Lemon, milk, ginger, cinnamon, honey are allowed. Fruits and vegetables will be used as auxiliary products.
Sport
While you will constantly feel sleepy due to lack of carbohydrates and lack of energy for intense workouts, exercise is simply necessary. The gym is optional, because there is little time, you can work on the figure at home. Daily:
- do morning exercises for at least 15 minutes at an intense pace;
- twist the hula hoop for 15 minutes;
- swing the press;
- stay at the bar (how long can you hold out);
- in the afternoon, perform a series of exercises for weight loss: twisting, bending, squatting;
- in the evening walk for at least 40-50 minutes.
If the day after such physical activity you feel pain in the muscles, determine the strength: tolerable - do this program for all 5 days; unbearable: exclude the bar, abs and set of exercises from the 2nd and 4th day.
Furthermore
5 days is too short a time to lose 7 kg at one time. Therefore, sport and diet alone will not be enough. What else to do?
- Wear modeling clothing. Alternatively, taping.
- Start your five-day marathon with an enema cleanse and a day of fasting.
- Make anti-cellulite compresses and take salt or soda baths.
- Use cosmetics for cellulite and stretch marks.
Taking all these measures, do not forget for a minute that five days to lose 7 kg is not enough and this poses a health hazard. Therefore, at the slightest discomfort, this undertaking should be abandoned and time should be found for a longer period.
During the week
Many people consider it normal to lose 1 kg per day. Based on this simple arithmetic, losing 7kg in one week is a great option. In fact, nutritionists warn: Losing weight safely means losing 1 kilogram in 7 days. Everything else they call a body tease.
And yet, there are situations where it is simply necessary. Let's develop an action plan on how to put the figure in order in such a short time.
Diet "Minus 7 kg in 7 days"
Diets won't be as strict as five-day diets, but you still have to tighten your belt - you won't go anywhere from hunger. What can you choose?
Babushkina
Limit your daily calorie intake to 1, 000 kcal. The main rule of product selection is a minimum of carbohydrates and fats. The basis of the diet consists of protein foods and vegetables. Recommended for athletes and men.
Buckwheat
Suitable only for those who love this grain. Buckwheat must be steamed according to a special recipe in the evening and then eaten a limited amount the next day. Other products include boiled chicken breast, 1. 5% kefir, and green apples. It is difficult to transfer. However, it is quite possible to lose 7 kg in 7 days and with the preservation of muscle mass due to proteins.
5 tbsp
An interesting diet that limits any portion to 5 tablespoons (about 150 g). You cannot eat a larger amount at a time. Fully compliant with the principles of fractional nutrition. The advantage is that you can eat almost anything. Restrictions only apply to alcohol (total ban), sugar and salt (minimum).
Sport
To definitely lose weight with your beloved 7kg, back up your chosen diet with workouts. An approximate plan could be the following:
- Monday, Wednesday, Friday - cardio training, fitness, dance;
- Tuesday, Thursday, Saturday - bike / pool / horse riding;
- every day - exercises and jogging in the morning, hula hoop in the afternoon, brisk walking in the evening.
Of the additional activities, you can recommend the same ones that are prescribed for 5 days.
For 10 days
The further we go in terms of time, the safer for health it becomes to lose weight. If you stretch it for 10 days, it won't be as urgent anymore, which means the results will be more persistent.
Diet "Minus 7 kg in 10 days"
Ten day diets are not only safe for your health, they will also be beneficial. For example, without salt normalizes the water-alkaline balance in the body, kefir will help with digestive problems, the vegetable will feed on vitamins. They should be chosen to lose weight by 7 kg.
Without salt
All dishes without salt are assumed to be used. It is difficult to transfer, but it gives great results. Contraindicated in heat. Drink as much water as possible to avoid dehydration.
Kefir
Low-fat, low-calorie protein diet. The daily norm of the main product is 1 liter of kefir, 1. 5% fat. Additionally, you can include milk, fish, meat, and eggs in your diet.
Vegetable
You can lose 7 kg weight if you eat mainly low-calorie, non-starchy vegetables. As an additional food: unsweetened fruits and proteins (cottage cheese and kefir in the first place).
Sport
As for sports, here you can use the training program planned to lose weight for a week. The only addition is to increase the duration of jogging, walking, exercise on simulators. This will improve performance.
Of the additional methods, you can recommend, in addition to the previous ones, to sign up for a massage. Lymphatic drainage, cupping, anti-cellulite will help get rid of the extra pounds.
In 2 weeks
Losing seven kilograms in two weeks is real and without strict diets, albeit without dietary restrictions, in a sport, the figure still cannot be correct. Therefore, the activities will be the same.
Diet "Minus 7 kg in 14 days"
The range of diets that allow you to lose 7 kg in 2 weeks is quite wide, so there is a choice.
Carb free
The diet should be designed in such a way that no more than 40g of carbohydrates are released per day. Men are encouraged to rely on meat, women - on fruits and vegetables.
Brazilian
The diet is based on plant and protein foods. The daily calorie content is 1, 200 kcal. Sports are needed to build muscle mass. You must eat strictly on schedule.
Hollywood
You can eat only for lunch and dinner, breakfasts are excluded. The diet is based on low-calorie proteins and plant foods. Prohibited carbohydrates and fats. Limit the salt. The daily calorie content is 1, 000 kcal.
Sport
It is no longer necessary to exhaust your body, as suggested in the short term options. It is worth listening to here. Muscles should ache in moderation. If the sensation is too uncomfortable, reduce the effort. You can add strength exercises, pick up a complex that works on certain problematic parts of the body - for the abdomen, buttocks, arms. Jogging in the morning should become a habit. But don't forget to organize all your workouts every other day, otherwise you will break free and end up in the hospital.
Furthermore
Here the choice is much wider and it is not necessary to apply all procedures at once. Focus on two or three - this will be enough:
- shaping / taping garments;
- compresses;
- bathrooms;
- days of fasting;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Dietary supplements.
In 3 weeks
If you have 3 full weeks in stock and before your ideal weight you just need to get rid of 7 kg, you are a happy person. After all, you have a lot of time to sit on a diet and exercise. And all this without much stress.
Diet "Minus 7 kg in 21 days"Three-week diets are very interesting and have a balanced and varied diet. You do not have to torture yourself with hunger, because 7 kg will go away even if the daily calorie intake is 1, 500 kcal.
English diet
It is based on a separate diet, suggests alternating vegetable and protein days, and limits the daily calorie intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days - days of watering for unloading. Among drinks, preference is given to tea. Breakfast is as light as possible (as opposed to dinner).
Roller coaster
It represents jumps in the daily calorie content: in 1 and 3 weeks it drops to 600-800 kcal, in 2 it rises to 1200. At the same time, any fats are minimized, portion sizes are significantly limited.
Japanese
It is protein-rich, low-calorie and salt-free. The diet is based on rice, seafood, fish, fruit and vegetables. You won't have to starve, but it's hard to tolerate without salt.
Sport
If you want weight loss not accompanied by the appearance of stretch marks on the abdomen and sagging folds, tone the muscles. You can skip the run if you have trouble getting up in the morning. But light sports should be included in the program:
- morning workout;
- a set of exercises to solve problem areas;
- evening walks.
Additionally, you can visit a beauty salon or aesthetic medicine clinic to find out what supportive procedures they can offer. The range of their services in this sense is quite wide, from cedar barrels to pressotherapy. If you don't have the time or finances, regular body wraps or massages that can be done at home will do.
Per month
When you plan to lose 7 kg per month, you don't have to worry about your health. The process will run smoothly enough, and with proper organization of nutrition and physical activity, the weight will be stable and will no longer increase.
Diet "Minus 7 kg in 1 month"
Protein
The basis of the diet are protein products: eggs, milk, lean meat, fish, seafood. For its duration it requires the mandatory intake of multivitamins and limits the daily calorie content by 1, 200 kcal. Ideal for those who practice sports.
Vegetarian
It is better to use the lacto-vegetarian option, when only meat and fish are prohibited and dairy products and plant foods remain. Thanks to this, you will be able to create a varied and balanced menu that will allow you to lose weight without problems.
Sport
Having a full month to spare melts your hands in terms of sports. Gym workouts, simulators, morning jogging, exercise complexes - with all this goodness, you can lose weight by all 10-15 kg. Your goal is more modest, so slow down and try to tone your muscles in a softer way. For example, you can master:
- breathing exercises;
- retraction of the abdomen using a special technique;
- special types of yoga;
- march on foot;
- Japanese towel exercise.
Unlike a five-day marathon, you don't need to grab all the additional methods below here: swallow fat-burning dietary supplements, soak in a soda bath, and walk in a corrective corset all day. It is enough to properly cleanse the body, starting with the intestine and ending with the circulatory system. The release from the slag will allow the organs to work without interruption, which will improve and consolidate the results achieved.
For 3 months
The simplest and safest option to lose 7 kg is to lose them within 3 months.
Diet "Minus 7 kg in 3 months"
You can do without diets simply by organizing the right nutrition. But in this case, you will have to play sports a little more intensively. If there isn't enough time to do this, you can choose one of the long-term diets. Most often, these are author's techniques that offer a smooth transition of several stages.
90 days of separate meals
The three months of this diet consist of 22 cycles of 4 days each. The sequence cannot be changed. At the heart of - separate nutrition: protein day - starch - carbohydrates - vitamin. Every 7 cycles, it is necessary to organize a fasting day for drinking.
Ginsburgp Impulse Diet
He takes two dietary regimes: support (to stabilize weight) and discharge (decrease in daily caloric intake). Refers to low-fat, restricts the use of sweets. He suggests preparing multi-component dishes, tasting them slowly and enjoying their taste. Frequent meals (up to 8 times a day) allow you to resist 3 months without interruption until the end.
Sport
If you played sports before losing weight, keep exercising at the same pace. If that had nothing to do with it, just increase physical activity. What you need to do every day for this:
- 1-2 stops to be covered on foot;
- refuse the elevator;
- heat every hour for 5 minutes;
- choose something from light physical activities: hula hoop, board, rope, etc.
If you find strength and play sports more seriously, in combination with diets and even just with proper nutrition, you can lose much more than 7 kg.
Furthermore
3 months is a long time to lose weight. It is not necessary to walk all this time with a tension belt or corrective leggings, they will squeeze the organs and cut off blood circulation. Too frequent compresses can trigger an allergic reaction or thermal burns on the skin. In-salon treatments last a maximum of one month. So what can be done to help with proper nutrition and sufficient physical activity?
- Talk to a dietician.
- Find a long-term fat burning product.
- Take a multivitamin course.
- Alternative procedures: Do a cycle of 10 wraps - start taking salt baths - then sign up for a massage, etc.
- Some of the author's methods for cleansing the body are not within 1 month, it's time to use them.
There are many ways to get rid of 7 kg. First of all, it will depend on the time frame for which you want to lose weight. The smaller they are, the more difficult and dangerous to health they are. Longer, easier and more useful. So initially try to time the time in such a way that there is a margin: the effect will be more stable and noticeable.