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Losing 2-3 kg is not a problem: it is enough to arrange a few days of fasting, turn the hula hoop and take laxatives. But what if there's a little more missing on the scales before the coveted figure? We are looking for ways to lose 7 kg with and without a diet, and also whether it is possible to do without exercise. We select 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 full of health problems and quick return of lost weight. The best option for such a figure is 3-4 weeks.
If in the process of losing weight you feel unwell, abandon the chosen method and improve the nutritional system, training program or course of procedures.
For 5 days
Diet "Minus 7 kg in 5 days"
To lose 7 kg in such a short amount of time, proper nutrition alone will not be enough. You have to choose a strict diet and prepare yourself for a hunger strike for five days. Of all the options available, we offer the three most effective options.
On the water and on the bread
It is assumed to consume 2-3 liters of water per day, and as a meal replacement - a sandwich made of rye or whole wheat bread and a low-calorie yet nutritious coating. This can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, applesauce, a plate of lean meat. Unsweetened fruit is allowed as a snack.
Pomelo
You can use grapefruit as a fat burner. Low-fat kefir directs its action on adipocytes, not muscle. Once hungry, they ate ½ of the fruit and washed it down with a glass of kefir.
About green tea
Green tea can act as a fat burner and 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 no sugar. Lemon, milk, ginger, cinnamon, honey are allowed. Fruits and vegetables will be used as a by-product.
Sports
Despite the fact that you will constantly feel sleepy due to a lack of carbohydrates and lack of energy for intense workouts, you just need to exercise. The gym is optional, because there is too little time left, you can train the figure at home. Daily:
- do morning exercises for at least 15 minutes with an intense rhythm;
- rotate the hula hoop for 15 minutes;
- swing the press;
- standing at the bar (how long can you last);
- in the afternoon, perform a series of exercises for weight loss: twisting, bending, squatting;
- at night, walk at least 40-50 minutes.
If the next day after such physical activity you feel pain in the muscles, determine the strength: not bad - do this program for 5 days; unbearable - exclude bars, abs and sets of exercises from the 2nd and 4th day.
other than that
5 days is too short a time to lose 7 kg at once. Therefore, exercise and diet alone will not be enough. What else should be done?
- Wear shapewear. Or, record.
- Start your five-day marathon with a cleansing enema and a fast day.
- Apply an anti-cellulite wrap and a salt or soda bath.
- Use cosmetics for cellulite and stretch marks.
Taking all these measures, do not forget for a moment that five days to lose 7 kg is not enough and this poses a health hazard. Therefore, no matter how small the malaise is, this effort must be abandoned and time must be found for a longer period of time.
During this week
Many people consider it normal to lose 1 kg every day. Based on these 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 bodily mockery.
And after all, there are situations where it is absolutely necessary. We developed an action plan on how to organize the images in that short time.
Diet "Minus 7 kg in 7 days"
The diet is no longer as rigid as the five-day diet, but you still need to buckle up: you won't go anywhere hungry. What can you choose?
Babushkina
Limit daily calorie intake to 1, 000 kcal. The main rule for product selection is a minimum of carbohydrates and fats. The basis of the diet is protein and vegetable foods. Recommended for athletes and men.
Buckwheat
Suitable only for those who like this grain. Buckwheat should be steamed according to a special recipe at night, and then eaten in limited quantities the next day. Additional products include boiled chicken breast, 1. 5% kefir and green apples. Difficult to transfer. However, it is quite possible to lose 7 kg in 7 days, and with the maintenance of muscle mass due to protein.
5 tablespoons
An interesting diet that limits any serving to 5 tablespoons (about 150 g). You cannot eat a larger amount at one time. Completely in accordance with the principle of fractional nutrition. The plus is that you can eat almost anything. Restrictions only apply to alcohol (total ban), sugar and salt (minimum).
Sports
To definitely lose weight on your favorite 7 kg, support your preferred diet with exercise. A rough plan might be as follows:
- Monday, Wednesday, Friday - cardio training, fitness, dancing;
- Tuesday, Thursday, Saturday - cycling / swimming / horse riding;
- daily - exercise and jogging in the morning, hula hoop in the afternoon, walking at high speed in the evening.
From additional activities, you can suggest the same activities that were prescribed for 5 days.
For 10 days
The farther the time we take it, the safer it is for health to lose weight. If you stretch it for 10 days, it will be less urgent, which means that the results will be more persistent.
Diet "Minus 7 kg in 10 days"
The ten day diet is not only safe for your health, but also beneficial. For example, salt-free normalizes the alkaline balance of water in the body, kefir will help with digestive problems, vegetables will provide nutrition with vitamins. They must be selected to lose weight by 7 kg.
Salt free
Assume the use of all dishes without salt. Difficult to transfer, but 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 norm of the main product is 1 liter of kefir, 1, 5% fat. In addition, you can include milk, fish, meat and eggs in your diet.
Vegetables
You can lose 8 pounds if you eat mainly low-calorie, non-starchy vegetables. As a supplementary food - unsweetened fruits and protein (cottage cheese and kefir in the first place).
Sports
As for exercise, here you can use an exercise program that is scheduled to lose weight for a week. The only addition is to increase the duration of jogging, walking, exercising in the simulator. This will improve performance.
From additional methods, you can suggest, plus the previous one, to apply for a massage. Lymphatic drainage, cupping, anti-cellulite will help to lose extra weight.
In 2 weeks
Losing seven kilograms in two weeks is real and without a strict diet, even without dietary restrictions, in one exercise, the figure still cannot be corrected. Therefore, the activities will remain the same.
Diet "Minus 7 kg in 14 days"
The range of diets that will allow you to lose 7 kg in 2 weeks is quite wide, so there are options.
Free of carbohydrates
The diet should be designed so that no more than 40 g of carbohydrates are released each day. Men are encouraged to lean on meat, women - vegetables and fruits.
Brazil
Its diet is based on plant foods and protein. Its daily calorie content is 1, 200 kcal. Exercise is needed to build muscle mass. You have to eat on schedule.
Hollywood
You can only eat at lunch and dinner, not including breakfast. This diet is based on low calorie protein and plant foods. Prohibited carbohydrates and fats. Limit salt. Its daily calorie content is 1, 000 kcal.
Sports
You no longer need to exhaust yourself, as the short-term option suggests. It is worth listening to him here. Muscles should hurt in moderation. If the sensation is too uncomfortable, reduce exertion. You can add strength training, pick up a complex that works on several problematic parts of the body - for the stomach, buttocks, arms. Jogging in the morning should become a habit. But don't forget to organize all your workouts once every two days, otherwise you will loose ends and end up in the hospital.
other than that
Here the choice is much broader and it is not necessary to apply all procedures at the same time. Focus on two or three - this is enough:
- shapewear / taping;
- wrap;
- bath;
- fast day;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Dietary supplements.
In 3 weeks
If you have a full 3 weeks in stock, and before your ideal weight you only need to shed 7 kg, you are a happy person. After all, you have plenty of time to sit down on a diet and exercise. And all this without much stress.
Diet "Minus 7 kg in 21 days"The three week diet is very attractive and has a balanced and varied diet. You don't need to torture yourself with hunger, because 7 kg will be lost even though the daily calorie intake is 1. 500 kcal.
English diet
It is based on a separate diet, suggests alternating plant and protein days, and limits daily calorie intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days - loading day drinking. Drink, preference is given to tea. Light breakfast maybe (not dinner).
Roller coaster
This represents a surge in the 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 fat is minimized, the portion size is significantly limited.
Japan
It contains protein, is low in calories and is salt free. Its diet is based on rice, seafood, fish, fruits and vegetables. You don't need to starve, but it's hard to tolerate no salt.
Sports
If you want weight loss not to be accompanied by the appearance of stretch marks on your stomach and sagging folds, tighten your muscles. You can skip running if you find it difficult to get up in the morning. But light exercise should be included in the program:
- morning exercise;
- a set of exercises for addressing problem areas;
- afternoon stroll.
Additionally, you can visit a beauty salon or cosmetic treatment clinic to find out what support procedures they can offer. The range of their services in this case is quite wide, from cedar barrels to pressure therapy. If you don't have the time or money, a regular body wrap or massage that can be done at home will suffice.
Per month
When planning to lose 7 kg per month, you don't have to worry about your own health. The process will run fairly smoothly, and with proper nutrition and physical activity management, weight will be stable and no longer gain.
Diet "Minus 7 kg in 1 month"
Protein
The basis of the diet is protein products: eggs, milk, lean meat, fish, seafood. Due to their duration, mandatory intake of a multivitamin is required and limits the daily calorie content of 1. 200 kcal. Ideal for those who work out.
Vegetarian
It is best to use the lacto-vegetarian option, when only meat and fish are prohibited, 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 problems.
Sports
Having a month full of spare unties your hands when it comes to sports. Exercises in the gym, simulators, morning joggers, exercise complexes - with all this goodness, you can lose as much as 10-15 kg in weight. Your goal is simpler, so take it slow and try to tone your muscles in a gentler way. For example, you can master:
- breathing exercises;
- withdrawal of the stomach using a special technique;
- a special type of yoga;
- hiking;
- Japanese practice towel.
Unlike the five-day marathon, here you don't have to use all the additional methods in order: swallow a fat-burning dietary supplement, soak in sparkling water, and walk in a corrective corset all day. It is enough to clean the body properly, starting with the intestines and ending with the circulatory system. Releasing from slagging will allow the organs to work without interruption, which will enhance and consolidate the results achieved.
For 3 months
The easiest and safest option to lose 7 kg is to lose it in 3 months.
Diet "Minus 7 kg in 3 months"
You can do it without a diet just by adjusting the right nutrition. But in this case, you need to play sports a little more intensively. If there is not enough time for that, you can choose one of the long-term diets. Most often, it is a writer's technique that offers step-by-step sections of several phases.
90 days of separate meals
The three month diet consists of 22 cycles of 4 days each. The order cannot be changed. In the heart - separate nutrition: days protein - starch - carbohydrates - vitamins. Every 7 cycles, you need to set the day of your fast for drinking.
Ginsburgp's Impulsive Diet
It assumes two diets - supportive (to stabilize body weight) and lower (decrease in daily calorie intake). Refers to low fat, limiting the use of sweets. Suggest preparing multi-component dishes, tasting each one slowly and enjoying the taste. Frequent meals (up to 8 times a day) will allow you to last for 3 months without interruption to the end.
Sports
If you exercised before you lost weight, continue training at the same pace. If you have nothing to do with it, simply increase your physical activity. What you have to do every day for this:
- 1-2 stops for walking;
- refuse the lift;
- heating every hour for 5 minutes;
- choose a light physical activity: hula hoops, planks, ropes, etc.
If you find strength and take exercise more seriously, combined with diet and even with just the right nutrition, you can lose more than 7 kg.
other than that
3 months is a long time to lose weight. You don't have to walk all this time in a tightening belt or corrective leggings, as they will put pressure on the organs and interfere with blood circulation. Dressing too often can trigger an allergic reaction or thermal burns to the skin. The salon treatment lasts a maximum of a month. So, what can be done to help with proper nutrition and adequate physical activity?
- See a dietitian.
- Find a long-term fat burning product.
- Take a multivitamin course.
- Alternative procedure: make 10 scrubs - start a salt bath - then sign up for massages, etc.
- Some of the author's ways to clean the body don't fit in 1 month, it's time to use them.
There are many ways to lose 7 kg. First of all, they will depend on the time frame for which you want to lose weight. The smaller the size, the more difficult and dangerous it is for health. The longer it takes, the easier and more useful. So initially try to time yourself such that there is a margin: the effect will be more stable and visible.