This article gives comprehensive answers to questions about how you can lose 7 kg in a week at home and what kind of diet you should follow for this. You will also learn several effective exercises that help you burn fat deposits quickly.
What factors can affect weight loss?
Today diets for weight loss at home will surprise few people, but why do not all dieters manage to get rid of extra pounds even with the strictest planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
Sport
With any home weight loss diet, exercise is essential. With prolonged restrictions on portion size and nutritional quality, the metabolism slows down, which, among other things, slows down the weight loss process. Sports activities stimulate the metabolism and help to actively lose extra calories.
In addition, if you suddenly lose weight, the skin loosens and relaxes; sports activities will help tighten it.
Nutrition
The basis of the diet should be healthy food in small quantities and not hunger strikes or junk food. The first foods to be crossed off the list of allowed foods are chips, mayonnaise, carbonated drinks, fast food, fried, smoked and sweets.
breakfast
Everyone should have breakfast. Breakfast helps activate the work process of the entire body, reduces the desire to eat throughout the day, therefore, the possibility of gaining excess weight is reduced.
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 hoping that food will give him more strength.
Stress
People's reactions to stress vary. Some people start eating a lot, others stop altogether. The former have problems with extra pounds. To cope with yourself in such moments, walks in the fresh air, yoga and sports are recommended. These movements make a person more resilient in difficult situations.
Binge eating
After a long diet or a hunger strike at home, it is common for a person to overeat. So avoid going hungry, always have healthy food with you for a snack: dried fruits, crackers, fruits. This way you will think less about food and you will manage to avoid overeating.
Clear design
Be sure to write a plan of action and a desired goal to follow 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 drinking the medicine. There may be really effective drugs, but be sure to pay attention to the side effects after them. Only sports and a healthy diet will help you lose weight without harming your health.
environment
Let those around you know that you plan to lose weight. After all, often, as soon as you think about another diet, a friend invites you for tea with sweets or your mother brings you delicious pastries. Ask your loved ones to support you.
Illnesses
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 7 kg in a week without dieting?
How to lose 7 kg in a week at home without dieting? Often this question arises among women after the holidays or before an important event. But nutritionists cannot give a clear answer to this; it all depends on the person. But you can follow the basic rules that will definitely help you get rid of some 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 at a time. It helps cleanse the body of toxins and has a positive effect on kidney function. Make sure to drink a glass or two of warm water in the morning 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 your digestive system.
Avoid carbonated drinks. Replace them with herbal teas; best for quick weight loss are chamomile, parsley and green tea teas.
1200 calories
Make a menu for two days so that the incoming products do not contain 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 required. Running helps keep your body in good shape and activates the burning of excess weight within a few days.
- Give up sugar, eat minimal salt. Salt can retain fluid in the body, and this is an additional 2-3 kg. Therefore, minimize its consumption. Do not add salt to food while cooking, add salt already on the plate.
- Avoid sweets and starchy foods. If it is 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 plant fibers, which, like a brush, cleanse the body of harmful substances. In addition, cabbage contains a large amount of useful substances and keeps you full for a long time.
High schools
We suggest that you familiarize yourself with exercises that will help you lose 7 kg in a week. You must do one 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 ask for the help of a trainer, he will choose an individual weight loss program for you.
Move your legs
At home, you can do this exercise very easily. Take a chair and hold the back of it with your hands. Place your feet shoulder width apart. Then, one by one, raise your legs as high as possible, making sharp swings. For maximum effect, perform 3 sets of 20 repetitions.
Occupations
For home use, squats are ideal for losing weight in the lower body. Place your feet shoulder-width apart, while exhaling, bend your legs as if you want to sit on 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 execution, 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.
Plank
Take a static posture, resting only on your toes and hands, hold for 1-2 minutes. You can do several approaches at a time 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 particular vegetable fulfills three basic criteria: it satisfies the feeling of hunger for a long time, cleanses the body and fills it with almost all useful substances. Cabbage can be eaten in all varieties, preferably raw or steamed. We suggest that you familiarize yourself with a sample menu for 7 days, after which you can get rid of 4-7 extra kilograms, depending on the characteristics of your body. Basic rules of nutrition:
Every day, make sure to eat up to 600 grams of cabbage soup and fresh cabbage and drink up to 2 liters of water.
One serving is no more than 200 grams, eat 4 times.
Cabbage diet
- First day: 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, in addition we eat raw vegetables, for dinner you can make a vegetable salad seasoned with vegetable oil and 150 grams of boiled chicken fillet, we drink water all day.
- Third day: cabbage soup, fruit, low-fat kefir, 100 grams of boiled chicken meat.
- Fourth day: cabbage soup, vegetables, 150 grams of boiled fish, orange, kefir.
- Fifth day: cabbage soup, 150 grams of boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad dressed with olive oil.
- For the next two days, follow the same diet.
You can lose 7 kg in a week at home if you follow a kefir diet, it will help you lose belly fat. But it belongs to strict mono-diets, which are not recommended for long-term use.
Side effects
There are balanced and unbalanced diets. Balanced ones can be followed for a long time without harming health. It is better to avoid unbalanced ones altogether or stick to them for a week at most. Such a diet can cause diseases of the gastrointestinal tract, liver, kidneys and exhaustion of the body.