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Losing 2-3 kg is not a problem: it is enough to arrange a couple of fasting days, twist the hula hoop and drink laxatives. But what if a little more is missing on the scales before the coveted figure? We figure out how to lose weight by 7 kg with and without diets, and also whether it is possible to do without sports. We choose a program of action depending on how long you plan to lose this weight.
Just don't dream of doing it in less than 5 days. Even this period will be critical and undesirable. Express methods are fraught with health problems and a quick return of lost pounds. The best option for such a figure is 3-4 weeks.
If in the course of losing weight you feel unwell, abandon the chosen method and revise the nutrition 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 set yourself up for a five-day hunger strike. Of all the options available, we offer three of the most effective.
On water and on bread
It is assumed to consume 2-3 liters of water per day, and instead of meals - sandwiches made from black or whole grain bread and a low-calorie, but nutritious layer. It can be tomatoes, lettuce, squash caviar, grated carrots, low-fat cottage cheese, applesauce, a plate of lean meat. Unsweetened fruits are allowed as snacks.
Grapefruit
You can use grapefruit as a fat burner. Low-fat kefir will direct its action on adipocytes, and not on muscles. As soon as they got hungry, they ate ½ of the fruit and washed it down with a glass of kefir.
On 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 without sugar. Lemon, milk, ginger, cinnamon, honey are allowed. Fruits and vegetables will be used as auxiliary products.
Sport
Despite the fact that you will constantly feel sleepy due to a lack of carbohydrates and a lack of energy for intense workouts, it is simply necessary to exercise. The gym is optional, because there is too little time left, you can work on the figure at home. Daily:
- do morning exercises for at least 15 minutes in an intense rhythm;
- twist the hula hoop for 15 minutes;
- swing the press;
- stand in the bar (how long you can withstand);
- in the afternoon, perform a set of exercises for weight loss: twisting, bending, squatting;
- in the evening, walk for at least 40-50 minutes.
If the next day after such physical activity you feel pain in the muscles, determine its strength: tolerable - do this program for all 5 days; unbearable - exclude the bar, abs and set of exercises from the 2nd and 4th days.
Additionally
5 days is too short a period for losing 7 kg at once. Therefore, sports and diet alone will not be enough. What else to do?
- Wear shapewear. Alternatively, taping.
- Start your five-day marathon with an enema cleanse and a fasting day.
- Do anti-cellulite wraps 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 for losing weight by 7 kg is not enough and this poses a health hazard. Therefore, at the slightest malaise, this venture should be abandoned and time should be found for a longer period.
During the week
Many people consider it normal to lose 1 kg daily. Based on this simple arithmetic, losing 7 kg in a week is a great option. In fact, nutritionists warn: safe weight loss is to lose 1 kilogram in 7 days. Everything else they call a mockery of the body.
And nevertheless, there are situations when it is simply necessary. We 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 will no longer be as rigid as five-day diets, but you still have to tighten the belt: you will not go anywhere from hunger. What can you choose?
Babushkina
Limits daily caloric intake to 1, 000 kcal. The main rule of product selection is a minimum of carbohydrates and fats. The basis of the diet is protein foods and vegetables. Recommended for athletes and men.
Buckwheat
Suitable only for those who love this grain. Buckwheat needs to be steamed according to a special recipe in the evening, and then eat a limited amount over the next day. Additional 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 protein.
5 tablespoons
An interesting diet that limits any serving to 5 tablespoons (approx. 150 g). You cannot eat a larger amount at a time. Fully complies with the principles of fractional nutrition. The plus is that you can eat almost everything. Restrictions apply only to alcohol (complete ban), sugar and salt (minimum).
Sport
To surely lose weight on your cherished 7 kg, back up your chosen diet with workouts. A rough plan might be as follows:
- Monday, Wednesday, Friday - cardio training, fitness, dancing;
- Tuesday, Thursday, Saturday - cycling / pool / horse riding;
- daily - exercises and jogging in the morning, hula hoop in the afternoon, walking at a high pace in the evening.
Of the additional activities, you can advise the same ones that are prescribed for 5 days.
For 10 days
The further we go in terms of time, the safer for health becomes losing weight. If you stretch it for 10 days, it will no longer be so urgent, which means that the results will be more persistent.
Diet "Minus 7 kg in 10 days"
Ten-day diets are not only safe for your health, but will also be beneficial. For example, salt-free normalizes the water-alkaline balance in the body, kefir will help with digestive problems, vegetable will nourish with vitamins. They should be chosen for losing weight by 7 kg.
Salt-free
Assumes the use of all dishes without salt. It is difficult to transfer, but it gives excellent results. Contraindicated in heat. Drink as much water as possible to avoid dehydration.
Kefir
Protein, low fat and low calorie diet. The daily rate of the main product is 1 liter of kefir, 1. 5% fat. As additional options, you can include milk, fish, meat and eggs in the diet.
Vegetable
You can lose weight by 7 kg if you eat mainly low-calorie and 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 workout program scheduled for losing weight for a week. The only addition is to increase the duration of jogging, walking, exercising on simulators. This will improve performance.
Of the additional methods, you can advise, plus the previous ones, to sign up for a massage. Lymphatic drainage, cupping, anti-cellulite will help to get rid of extra pounds.
In 2 weeks
Losing seven kilograms in two weeks is real and without strict diets, although without dietary restrictions, in one sport, the figure still cannot be corrected. 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 extensive, so there is a choice.
Carbohydrate-free
The diet should be designed in such a way that no more than 40 g of carbohydrates are released per day. Men are encouraged to lean on meat, women - on vegetables and fruits.
Brazilian
The diet is based on plant and protein foods. The daily calorie content is 1 200 kcal. Sports are required to build muscle mass. You need to eat strictly on schedule.
Hollywood
You can eat only at lunch and dinner, breakfasts are excluded. The diet is based on low-calorie protein and plant foods. Banned carbohydrates and fats. Limit salt. The daily calorie content is 1, 000 kcal.
Sport
You no longer need to exhaust your own body, as suggested in shorter-term options. It is worth listening to him here. Muscles should hurt in moderation. If the sensation is too uncomfortable, reduce the exertion. You can add strength exercises, pick up a complex that works on some problematic part of the body - for the abdomen, buttocks, arms. Jogging in the morning should become a habit. But do not forget to arrange all training every other day, otherwise you will break loose and end up in the hospital.
Additionally
Here the choice is much wider and it is not necessary to apply all procedures at the same time. Focus on two or three - this will be enough:
- shapewear / taping;
- wraps;
- baths;
- fasting days;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Dietary supplements.
In 3 weeks
If you have a whole 3 weeks in stock, and before your ideal weight you only 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 don't need 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 - unloading drinking days. Of the drinks, the preference is given to tea. Breakfast is as light as possible (as opposed to dinner).
Roller coaster
It is a jumps in daily calorie content: in 1 and 3 weeks it decreases 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 proteinaceous, low-calorie and salt-free. The diet is based on rice, seafood, fish, fruits and vegetables. You won't have to starve, but it's hard to tolerate without salt.
Sport
If you want weight loss not to be accompanied by the appearance of stretch marks on the abdomen and sagging folds, tone the muscles. You can skip running if you find it difficult to get up in the morning. But light sports should be included in the program:
- morning work-out;
- a set of exercises for working out problem areas;
- evening walks.
Additionally, you can visit a beauty salon or cosmetic medicine clinic to find out what support procedures they can offer. The range of their services in this regard is quite wide, starting with a cedar barrel and ending with pressotherapy. If you don’t have the time or finances, ordinary body wraps or massage, which can be done at home, will do.
Per month
When planning to lose 7 kg per month, you don't have to worry about your own health. The process will take place quite smoothly, 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 is protein products: eggs, milk, lean meat, fish, seafood. Due to its duration, it requires the mandatory intake of multivitamins and limits the daily caloric content of 1, 200 kcal. Ideal for those who play sports.
Vegetarian
It is best to use the lacto-vegetarian option, when only meat and fish are banned, and dairy products along with plant foods remain. Thanks to this, you can create a varied and balanced menu that will allow you to lose weight without any problems.
Sport
Having a whole month in reserve unties your hands in terms of sports. Workouts in the gym, 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;
- race walking;
- Japanese towel exercise.
Unlike a five-day marathon, here you don't need to grab onto all the additional methods in a row: swallow fat-burning dietary supplements, soak in a soda bath, and walk in a corrective corset all day. It is enough to cleanse the body properly, starting with the intestines and ending with the circulatory system. The release from slagging will allow the organs to work without interruption, which will improve and consolidate the results achieved.
For 3 months
The easiest 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 by simply organizing the right nutrition. But in this case, you will need to go in for sports a little more intensively. If there is not enough time for it, you can choose one of the long-term diets. Most often, these are author's techniques that offer a step-by-step passage of several phases.
90 days of separate meals
The three months of this diet consists of 22 cycles of 4 days each. The sequence cannot be changed. At the heart of - separate nutrition: protein day - starch - carbohydrate - vitamin. Every 7 cycles, you need to arrange a drinking fasting day.
Impulse diet Ginsburgp
It assumes two dietary regimes - supportive (to stabilize weight) and unloading (decrease in daily calorie intake). Refers to low-fat, limits the use of sweets. Suggests preparing multi-component dishes, slowly tasting each one and enjoying the taste. Frequent meals (up to 8 times a day) allows you to withstand 3 months without disruption until the very end.
Sport
If you played sports before losing weight, continue training at the same pace. If you had nothing to do with it, it is enough just to increase physical activity. What you have to do daily for this:
- 1-2 stops to go on foot;
- refuse the elevator;
- warm up every hour for 5 minutes;
- choose something one of the light physical activities: hula hoop, plank, rope, etc.
If you find the strength and go in for sports more seriously, in combination with diets and even just with proper nutrition, you can lose much more than 7 kg.
Additionally
3 months is a long time for weight loss. You do not need to walk all this time in a tightening belt or corrective leggings, they will squeeze the organs and disrupt blood circulation. Too frequent wraps can trigger an allergic reaction or thermal burns to the skin. Salon treatments last a maximum of a month. So what, then, can be done to help with proper nutrition and sufficient physical activity?
- See a dietitian.
- Find a long-term fat burning product.
- Take a course of multivitamins.
- Alternate procedures: made a course of 10 wraps - start taking salt baths - then sign up for a massage, etc.
- Some of the author's methods for cleansing the body do not fit into 1 month, it's time to use them.
There are many ways to get rid of 7 kg. First of all, they will depend on the time frame for which you want to lose weight. The smaller they are, the more difficult and hazardous to health. The longer, the 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.