For healthy weight loss, it is important to know the nuances of diet in order to lose 7 kg a week and not harm your health. The priority remains our reflection and then the numbers on the scale.
A beautiful body is not just about low body fat. First of all, beauty is built through the muscular skeleton, which is responsible for the state of the body throughout life.
Muscle weighs more than fat. Don't keep track of numbers on the scale. The first indicator is a photo in the mirror 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 the prohibition of certain foods to healthy fasting.
There is practically no such thing as a healthy diet. They are harmful to the body. To lose 7 kg in a week you don't have to starve. Focus all your attention on foods that are tasty and healthy for the body.
10 simple tips for nutritionists:
- Focus on your daily calorie deficit. Calorie intake is the basis for weight loss.
- Calculate your daily calorie intake using a common formula. Every organism has its own calorie intake. It depends on the external parameters of a person (height, weight, age) and the level of activity.
- Create a daily calorie deficit. You need to calculate 15-20% percent of the norm. This deficiency is considered healthy. It is important to remember that the bigger it is, the faster you will lose weight.
- Do the right diet and count calories. The latter can easily be done with programs and kitchen scales available on the Internet.
- Eat a variety of foods. Calorie deficiency differs from diets in that you can eat different foods and the body will lose weight.
- Calculate the proportions of the BJU correctly. The normal proportion of consumption is considered 25% fat, 45% protein, 30% carbohydrates, taking into account activity and training.
- Don't be afraid to arrange a day off for yourself. With numerous prohibitions, long-term deficiencies, the body can begin to "defend itself", to supply itself with all kinds of food and thereby reduce the process of burning fat. The metabolism slows down. To avoid this, give the body unhealthy carbohydrates, fats. Such techniques are known as "cheating meals" - psychological relief to the body. The main principle is 1 meal that does not require calorie counting. The calorie intake of the diet can exceed the norm. Over the next few days the body will be filled with water. Remember, water is not fat. After a few days everything will return to its place and the body will respond more effectively 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 per week are sufficient, with alternating cardio and strength exercises. More than an hour of physical activity a day is enough to build a beautiful, inflated body.
- The duration of the deficit should not exceed 3 months. Take a month off. Break - maintaining caloric intake and activity.
Why losing weight quickly is harmful
Rapid weight loss is often perceived as hunger by many, filling their heads with created 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 levels, deterioration of hair, nails, skin, menstrual loss - these symptoms cannot be avoided.
The smallest thing that can happen in the end is all of the pounds you lost come back faster than you could have lost.
You can even enter additional numbers on the scale. When fasting for a longer period of time, the body switches on the "storage mode" and slows down the metabolism. Even an apple eaten can affect weight gain.
In the worst case scenario, you cannot control the rapid weight loss. The body will not be able to suck out useful substances from the food consumed, it will soon give them up, which will further lead to anorexia.
For quality weight loss, give preference to protein foods, reduce the amount of quick carbohydrates, replace them with complex carbohydrates and do not be afraid of fats.
What you need to eat to lose weight in a week
To get 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 fats.
Healthy fats include vegetable oils, small amounts of butter, milk, nuts, seeds, avocados, fish oil, and hidden fats (all foods that are fried, baked, or steamed with butter).
The main thing is to eat healthy fats rationally.
The process of weight gain depends directly on fast carbohydrates.
This includes all harmful foods as they are quickly absorbed, increase hunger, are responsible for releasing insulin, and increase blood sugar. Mostly cute. These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Do you prefer complex carbohydrates:
- Vegetables,
- grain,
- Legumes,
- seeds,
- nuts,
- Cereals, cereal noodles.
Good for healthy weight loss:
- Oat flakes,
- pumpkin,
- Chicken fillet,
- eggs,
- Carrots,
- cucumbers,
- tomatoes,
- greens,
- Buckwheat porridge,
- fat-free cottage cheese.
These foods help formulate a low-calorie diet.
Diet for 7 days: how do I create a menu?
In order to lose 7 kg in a short period of time, you need to limit your diet and exclude harmful carbohydrates: sweets, flour, fast food. Knowing what foods you can and cannot eat at certain times of the day is important.
For example, you cannot eat sweet apples, pumpkins or beets in the evening.
Milk contains lactose, which promotes insulin production. It is undesirable to use them in the evening. Edema occurs in the morning.
Ask your doctor before you start changing your diet. Make sure you don't have any allergies or reactions to certain foods that cause swelling.
To avoid disruptions, put your menu together an hour before breakfast. So you can formulate wishes, fit the desired foods into the required calorie intake for the whole day.
Many people just need to replace products associated with unhealthy fats or high-calorie foods with low-calorie ones with a beneficial composition. We're replacing sugar with honey. For many with a sweet tooth, this can prevent relapse.
Replace instant granola and oatmeal with coarse oatmeal that has been cooked for a long time. The calorie content is much lower. White bread should be replaced with wholemeal bread or crispbread. Do not buy bread with sweetener, spices or margarine in the composition.
Mayonnaise should be replaced with yogurt, it tastes inferior, but with added spices you get used to it quickly. Replace regular pasta with whole grains.
Weekly diet from Peta Wilson "Week"
The Peta Wilson diet is based on fermented milk drinks (yoghurt, kefir, fermented baking milk), vegetables and animal protein. You should eat this way every two months, maintaining constant activity and light exercise.
Fermented milk beverages with a certain product are consumed in a certain amount for six days - 1. 5 liters on the seventh day, with only non-carbonated water being consumed.
Requires strict adherence to the diet plan:
- first day- 5 boiled potatoes;
- Second- 100 g of chicken;
- 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.
With the exception of vegetables, additional products are used in cooked form. Products that are not included in the finished diet are prohibited.
Salt, spices and spices cannot be added to foods. 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 main principle of diet is to reduce the consumption of foods rich in carbohydrates.
These include simple carbohydrates that mainly contain sugar: honey, jam. It is preferable to take carbohydrates in the morning: cereals, potatoes, fruits.
Protein foods should be the foundation of your diet in order to maintain the right amount of muscle. The diet is called "drying". It is used to drain subcutaneous fat and highlight the relief of the body.
The main principle of diet is to reduce the consumption of foods rich in carbohydrates.
The low-carbohydrate 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 permitted. Use protein, protein of animal origin as a snack. The meal must contain a protein product. 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 regularly.
The process of diet formation is as follows: In the first two weeks, carbohydrates are consumed in the morning. We reduce the amount of carbohydrates every day.
The smooth transition from a classic low-carb diet to a crazy diet takes 5-7 days. A smooth return to the classic low-carb diet.
Eating according to such rules is undesirable for a long time. The main thing is to do intensive sports, alternately doing strength and cardio exercises.
The pluses are: Accelerated metabolism, maximum burning of subcutaneous fat.
Disadvantages: Stress for the body, suitable for completely healthy people.
How to lose 7 kg in 3 weeks: a farmer's diet
Often used in early spring.
The farmers' diet stops the development of cellulite with fiber and low-carbohydrate foods
The basic principleis to satisfy hunger and to deceive the brain with the "feeling of fullness" of a full stomach with water. In this way, toxins consumed in winter are removed from the body.
Start your day with a glass of water on an empty stomach and before bed. You need to drink 3 liters of water a day. The diet is different from drinking permitted vegetables and protein products.
Grain is restricted to buckwheat or rice, potatoes made from vegetables are prohibited. Tea, coffee, homemade juice and other products are prohibited.
Helps stop cellulite from developing through the use of fiber and low-carbohydrate foods.
Duration of the diet - 3 weeks. It is based on a low-calorie diet so the body can suffer from a lack of essential vitamins. Prescribed drugs should be taken as directed by a doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Do not forget about proper nutrition - only 80% of the formation of an ideal body, the remaining 20% is related to exercise.
In addition to the calorie deficit and diets, you should devote 5 days a week to training.
It is impossible to achieve a slim figure with just diet. In addition to a calorie deficit, dieting, you should devote 5 days a week to exercise: three strength, two cardio.
The combination of intense fat burning and muscle building produces results that you will notice in a week.
Without diets and pills
The main principle of any weight loss is harmony with the body, which means being fully aware of the body's true desires, capabilities and how it works.
The best diet is intuitive eating with no limits or restrictions. The main thing is to understand what you really want to eat and how much. Eating 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 swallow on a full stomach. Stop eating when you feel 80% full. After a while, you can feel the pleasure of eating.
The same applies to water. When there is a severe lack of water, the body stores it. This leads to swelling. Water flushes the stomach, helps the intestines function better, flushes toxins out of the body.
Weekly exercise program
The main principle of physical activity is to divide the workout into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps. You can practice anywhere: at home or at the gym.
Weight Loss Running
Cardio exercises are considered to be the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation, trains each muscle group.
It also supplies the body with oxygen. Running is at the heart of cardio. In addition, running forms correct posture and develops lung function. But remember, muscle weighs more than fat.
Hence, long-distance running based on time, not speed, increases the front muscles of the thighs and calves. Take a closer look at interval running to avoid massive legs and possible weight gain.
The main goal of running is acceleration and endurance. The run is divided into stages: a simple run for five to ten minutes, then acceleration for a while. Again a calm rhythm, then acceleration. Do not stop running immediately, do not forget to warm up.
Start accelerating for half a minute first, then a steady pace should take a minute and a half. The intervals are always the same. Repeat acceleration five to eight times.
stops should not exceed 3-4 times. Increase your interval times every week to avoid overloading your body. Remember to keep your breathing rhythm.
Everyone has their own rhythm, but there are two types of common ones:
- Take a deep breath in through your nose and out through your mouth, which expands for 3-4 steps.
- Two short breaths through the nose, two short breaths through the mouth, the duration of which is a running step.
Remember to rest. Do not forget to give the body a break in order to avoid serious consequences. A break of one day per week is enough for the fastest weight loss.
slimming rope
One of the most effective cardio exercises is jumping rope. Almost all muscle groups are involved in this exercise.
In addition, the rope contributes to the formation of a correct posture and to strengthening the back muscles. One hour of skipping rope burns 500 calories.
Shoes play an important role. It should be comfortable to avoid injuries, cramps and pain in the kick area later on.
To make it easier for yourself, divide the exercise into sets and number of jumps. To get started, 100 jumps with 10 approaches are sufficient. Increase to 300 jumps per week.
The effectiveness of this exercise will be felt in a week. The skipping rope, like other cardio exercises, is a good warm-up exercise before strength training or stretching.
slimming frame
The tire is a cardio exercise. Repeated spike loading strengthens your back muscles.
However, the result is that the abdominal muscles are constantly under tension and the duration of the exercise is gradually increased.
Start at a time when you are tired and in slight pain. Do not crush your body. Do not increase the load too quickly. 10-15 minutes a week is enough.
Remember that your stomach must be empty before physical activity. You should start exercising 2-3 hours after eating. Remember to breathe. Uneven breathing during exercise leads to negative consequences.
Conclusion
With the help of diets, you need to adjust your body, but not ridicule it.
Make sure that these are not personal complexes, but weight loss is really necessary to get rid of excess weight from the body. Only with health benefits can you achieve ideal shapes.