How to lose 7 kg in a week: rules, reviews

This article provides comprehensive answers to the questions of how to lose 7 kg in a week at home and what kind of diet you need to follow for this. You'll also learn several effective exercises to help you burn fat deposits quickly.

What factors can interfere with weight loss?

Today's diet regimen for weight loss at home may surprise few, but why doesn't every dieter shed excess pounds even on the most restrictive diet plans? There are many reasons for this, and we recommend you learn more about them:

sports

Any at-home weight loss diet requires exercise. Due to chronic restriction of portion size and nutritional quality, metabolism slows down, which slows down the weight loss process. Physical activity can boost metabolism and help actively burn excess calories.In addition, if you suddenly lose weight, your skin will become loose and sagging; physical activity will help tighten the skin.

Nutrition

The basis of your diet should be small amounts of healthy food, not fast food or junk food. The first foods to be crossed off the list of allowed foods are chips, mayonnaise, carbonated drinks, fast food, fried foods, smoked foods and sweets.

breakfast

Everyone needs to eat breakfast. Breakfast helps activate the entire body's working processes and reduces food cravings throughout the day, thereby reducing the likelihood of weight gain.

Dream

Adequate sleep is the key to human body beauty and health. If sleep is disturbed, a person will feel depressed, tire quickly and start eating a lot, subconsciously hoping that food will give him more strength.

pressure

People react differently to stress. Some people start eating a lot, others stop eating altogether. The first one had the problem of being overweight. To cope with yourself in such moments, it is recommended to walk in the fresh air, yoga and exercise. These actions make a person more resistant to difficult situations.

Overeating

It is common for a person to overeat after a long period of dieting or fasting at home. So, avoid feeling hungry and carry healthy foods with you as snacks: dried fruits, crackers, fruits. This way you'll think less about food and be able to avoid overeating.

clear plan

Be sure to write down an action plan and desired goals so that you can follow it without being distracted by external factors. This way, the weight loss process will be more effective and faster.

magic pill

Under the influence of advertising, many people began to buy weight loss pills, believing that they could effortlessly lose excess weight simply by drinking the pills. There may be truly effective drugs, but be sure to pay attention to the side effects. Only exercise and a healthy diet can help you lose weight without damaging your health.

environment

Let those around you know that you are planning to lose weight. After all, usually when you think about another diet, your friends invite you to tea and sweets, or your mother brings you delicious pastries. Ask your loved ones to support you.

disease

Obesity may be caused by problems with the endocrine system, so be sure to consult a doctor to rule out the problem before taking care of your body.

Can I lose 7 kilograms in a week without dieting?

How to lose 7 kilograms in a week at home without dieting? This problem often arises in women after a vacation or before an important event. But nutritionists can't give a clear answer; it all depends on the individual. But you can follow basic rules that will definitely help you shed some extra pounds without having to follow a specific diet at home.

water

Drink 30 ml of water per 1 kg of body weight before 19: 00 during the day - one glass at a time. It helps remove toxins from the body and has a positive impact on kidney function. Be sure to drink one or two glasses of warm water in the morning and wait 30 minutes before eating breakfast. If you add a teaspoon of lemon juice to your morning water, you will improve the function of your digestive system.Avoid carbonated drinks. Replace them with herbal infusions; the best ways to lose weight quickly are chamomile, parsley and green tea infusions.

1200 calories

Plan a menu for two days and ensure that the calories purchased do not exceed 1, 200 calories. The last meal should be 3 hours before going to bed. Divide meals into 4-5 meals per day. Remember, physical activity is required. Running helps to keep the body in good shape and burn off excess weight within a few days.

• Give up sugar and eat minimal salt. Salt retains water in the body, which adds an extra 2-3 kg. Therefore, its consumption should be minimized. Don't add salt to food when cooking; add salt to dishes.
• Avoid sweets and starchy foods. If it is difficult to survive without sweets, then to satisfy your sweet tooth, eat small amounts of sweet or dry fruits.
• Avoid fried, smoked, and greasy foods and eat more vegetables, fruits, and protein foods.
• Sauerkraut can help you lose weight quickly. It contains a lot of fiber, which acts like a brush to remove harmful substances from the body. In addition, cabbage contains a large number of useful substances that keep you full for a long time.

practise

We recommend that you familiarize yourself with exercises that can help you lose 7 kg in a week. You need to do a set of exercises 5 days a week. If you go to the gym, do 2 cardio workouts and 3 strength training workouts. It's best to seek help from a trainer who will choose a personal weight loss plan for you.

swing your legs

You can do this exercise very easily at home. Take a chair and hold the back of the chair with your hands. Place your feet shoulder-width apart. Then, one by one, lift your legs as high as possible and make a vigorous swing. For maximum results, perform 3 sets of 20 repetitions.

Squat

For families, squats are ideal for losing weight in the lower body. Stand with your feet shoulder-width apart. On an exhale, bend your legs as if you were sitting in a chair. Keeping your back straight, lean forward slightly. On an inhale, return to the starting position.

jump

Jumping is the easiest way to lose excess weight. There are no specific tips to perform them, the most important thing is to get started. The more you jump, the better. Remember, you need to bend your legs to lower yourself to the floor to avoid injury.

plate

Assume a static body position, supported only on your toes and hands, for 1-2 minutes. You can do multiple methods at once or several times a day. This exercise helps strengthen muscles throughout the body and fights fat deposits.

Effective and fast diet

One of the best diet options for losing weight at home is cabbage. After all, this special vegetable meets three main criteria: satisfies prolonged hunger, cleanses the body and is full of almost all useful substances. Cabbage can be eaten in a variety of ways and is best eaten raw or steamed. We recommend that you familiarize yourself with a sample menu for 7 days, after which you can get rid of 4-7 kg of extra weight, depending on the characteristics of your body. Basic dietary rules:
Be sure to eat up to 600 grams of cabbage soup and fresh cabbage and drink up to 2 liters of water every day.
One serving should not exceed 200 grams and should be eaten in 4 portions.

cabbage diet

• Day 1: During the day we eat cabbage soup, an orange, a glass of low-fat kefir and drink 2 liters of water.
• Day 2: Vegetable soup again, plus we eat raw vegetables, we can make a vegetable salad for dinner, seasoned with vegetable oil and 150 grams of boiled chicken cutlets, and we drink water throughout the day.
• Day 3: Cabbage soup, fruit, low-fat kefir, 100 g of boiled chicken.
• Day 4: Cabbage soup, vegetables, 150 g of boiled fish, oranges, kefir.
• Day 5: Cabbage soup, 150 g of boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad, drizzled with olive oil.
• For the next two days, stick to the same diet.

If you stick to kefir diet you can lose 7 kg in a week at home and it will help you lose belly fat. However, it belongs to a strict single diet and is not recommended for long-term use.

side effect

There are balanced and unbalanced diets. A balanced one can be followed for a long time without harming health. It's best to avoid an unbalanced diet entirely or stick to it for up to a week. Such nutrition can lead to gastrointestinal, liver, and kidney diseases as well as physical exhaustion.