This article provides 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 some effective exercises that help you burn fat deposits quickly.
What factors can interfere with weight loss?
Diets for weight loss at home these days will surprise few people, but why not everyone who is losing weight manages to get rid of excess weight even with the strictest planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
sports
With any home weight loss diet, exercise is necessary. With prolonged restrictions on portion sizes 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 lose weight suddenly, the skin becomes loose and sagging; 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 removed from the list of allowed foods are chips, mayonnaise, sodas, fast food, fried, smoked and sweets.
BREAKFAST
Everyone should eat breakfast. Breakfast helps activate the work process of the whole body, reduces the desire for food throughout the day, so the likelihood 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, unconsciously 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 excess weight. To cope with yourself in such moments, walks in the fresh air, yoga and sports are recommended. These movements make a person more resistant to difficult situations.
Overeating
After a long diet or a hunger strike at home, it is common for a person to overeat. Therefore, avoid the feeling of hunger, always have healthy food with you for a snack: dried fruits, crackers, fruits. This way you will think less about food and you will be able to avoid overeating.
Clear plan
Be sure to write down a plan of action and the desired goal so that you can follow it without being distracted by external factors. In this way, the weight loss process will be more effective and faster.
The magic pill
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 taking the medicine. There can be really effective drugs, but be sure to pay attention to the side effects behind them. Only sports and healthy food will help you lose weight without harming your health.
eNviroNmeNt
Let those around you know that you are planning 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 delicious pastries. Ask your loved ones to support you.
Diseases
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 for 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 a few 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 you drink one or two glasses of warm water in the morning and eat 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 infusions; the best for rapid weight loss are infusions of chamomile, parsley and green tea.
1200 calories
Make a menu for two days so that the input products contain no 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 necessary. Running helps keep the body in good shape and activates the burning of excess weight in a few days.
- Give up sugar, eat a minimum of 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 fiber, which, like a brush, cleans the body of harmful substances. In addition, cabbage contains a large amount of useful substances and keeps you feeling full for a long time.
exercise
We suggest you familiarize yourself with the exercises that will help you lose 7 kg per week. You should do one set of exercises for 5 days a week. If you go to the gym, then dedicate 2 workouts to cardio exercises and three to strength training. It is better to seek the help of a trainer, he will choose an individual weight loss program for you.
Swing 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.
Squats
For home use, squats are ideal for losing weight in the lower body. Place your feet shoulder-width apart, exhaling, bend your legs as if you want to sit on a chair, keep your back straight, slightly bent forward and while exhaling return to the starting position.
While dancing
Jumping is the easiest way to lose extra pounds. There is no specific technique for doing them, the main thing is to start. The more you dance, the better. Remember that you should sit on the floor with your legs bent to avoid injury.
plank
Take a static position of the body, relying only on the toes and hands, hold for 1-2 minutes. You can make several approaches at a time or several times a day. This exercise helps strengthen the muscles of the whole body and also fights fat deposits.
Effective and fast diet
One of the best diets to lose weight at home is cabbage. After all, this particular vegetable fulfills three main 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 you familiarize yourself with a sample menu for 7 days, after which you can get rid of an additional 4-7 kg, depending on the characteristics of your body. Basic rules of the diet:
Every day, be sure to eat up to 600 g of cabbage soup and fresh cabbage and drink up to 2 liters of water.
One portion is no more than 200 g, 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 g of boiled chicken fillet, we drink water throughout the day.
- Third day: cabbage soup, fruit, low-fat kefir, 100 g of boiled chicken.
- Fourth day: soup with cabbage, vegetables, 150 g boiled fish, orange, kefir.
- Day five: cabbage soup, 150 g 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 stick to 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 best to avoid the unbalanced ones altogether or stick to them for a maximum of one week. Such nutrition can cause diseases of the gastrointestinal tract, liver, kidneys and fatigue of the body.