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Losing 2-3 kg is not a problem: it is enough to fast for a few days, reverse the hula hoop, and drink laxatives. But what if there is still something missing on the balance before the figure dream figure is looking for? We calculated how to lose 7 kg with and without diet, and whether it is possible not to exercise. We will choose an action plan based on how long you plan to lose weight.
Just don't dream of doing this in less than 5 days. Even this period will be critical and undesirable. The quick method is fraught with health problems, and the weight will be restored soon. The best choice for such a number is 3-4 weeks.
If you feel unwell during the weight loss process, please give up the chosen method and modify the nutrition system, training plan or operating procedure.
5 days
Diet "Reduce 7 kg in 5 days"
To lose 7 kg in such a short period of time, proper nutrition alone is not enough. You need to choose strict eating habits and be prepared for a five-day hunger strike. Among all the available options, we provide the three most effective options.
On water and bread
Assume that 2-3 liters of water are consumed every day, instead of meals, a sandwich made of brown bread or whole wheat bread and low-calorie but nutritious bread. It can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cheese, apple sauce and a plate of lean meat. Unsweetened fruits can be used as snacks.
grapefruit
You can use grapefruit as a fat burner. Low-fat kefir will act directly on fat cells, not muscles. Once they were hungry, they ate 1/2 of the fruit and washed it with a cup of kefir.
On green tea
Green tea can be used as a fat burner or as a diuretic in the diet. But it can affect blood pressure and heart activity, so the daily standard intake is no more than 5 cups, and it does not contain sugar. Allow lemon, milk, ginger, cinnamon, and honey. Fruits and vegetables will be used as auxiliary products.
movement
Despite the fact that you will often feel sleepy due to intense exercise due to lack of carbohydrates and lack of energy, this is only necessary for exercise. The gym is optional, because there is too little time left and you can work out at home. Daily:
- Do morning exercises for at least 15 minutes at a strong rhythm;
- Rotate the hula hoop for 15 minutes;
- Swing press
- Standing in the bar (how long can you bear);
- In the afternoon, perform a series of exercises to reduce weight: twisting, bending, squatting;
- At night, walk for at least 40 to 50 minutes.
If you feel muscle pain the next day after doing such a physical exercise, please determine its strength: tolerable-continue this procedure for 5 days; unbearable-exclude barbells, abdomen and a group from the second and fourth daysExercise.
In addition
5 days is too short to lose 7 kg at a time. Therefore, exercise and diet alone are not enough. What else to do?
- Wear shapewear. Or taping.
- A five-day marathon starts with a day of enema cleaning and fasting.
- Make a cellulite wrap and wash with salt or soda.
- Use cosmetics to remove fat and stretch marks.
After taking all these measures, please don’t forget that it is not enough to lose only 7 kilograms for five days in one minute, it will endanger your health. Therefore, at least this risky behavior should be forgotten, and find a longer time.
This week
Many people think it is normal to lose 1 kilogram a day. According to this simple algorithm, losing 7 kilograms per week is a good choice. In fact, nutritionists warn: Safe weight loss is to lose 1 kg in 7 days. Everything else they said was a mockery of the body.
However, in some cases, this is only necessary. We formulated an action plan on how to keep the numbers in order in such a short period of time.
Diet "Lost 7 kg in 7 days"
The diet is no longer as strict as the five-day diet, but you still have to tighten your belt: you will never linger because of hunger. What can you choose?
Babushkina
Limit daily calorie intake to 1, 000 kcal. The main principle of product selection is to minimize the content of carbohydrates and fats. The basis of the diet is protein foods and vegetables. Recommended for athletes and men.
Buckwheat
Only suitable for those who like this grain. You need to steam the buckwheat in the evening according to a special recipe, and then eat a small amount the next day. Other products include poached chicken breast, 1. 5% kefir and green apples. It is difficult to transfer. However, it is possible to lose 7 kg in 7 days and retain muscle due to protein.
5 tbsp
An interesting diet that can limit any food to 5 tablespoons (approximately 150 grams). You cannot eat more food at a time. It is fully in line with the principle of fractional nutrition. The advantage is that you can eat almost everything. Restrictions only apply to alcohol (total ban), sugar and salt (minimum content).
movement
In order to ensure your cherished 7 kg weight loss, please exercise to back up your diet of choice. The approximate plan is as follows:
- Monday, Wednesday, Friday-aerobic exercise, fitness, dancing;
- Tuesday, Thursday, Saturday-cycling / swimming pool / horse riding;
- Everyday-exercise and jogging in the morning, hula hoop in the afternoon, walking at high speed in the evening.
In other activities, you can suggest 5 days for the same activity.
10 days
The farther we go in time, the easier it is to lose weight in health. If you stretch it for 10 days, it will no longer be so urgent, which means that the results will be more lasting.
Diet "7 kg loss in 10 days"
The ten-day diet is not only safe for your health, but also beneficial. For example, no salt can normalize the water-alkaline balance in the body, kefir will help solve digestive problems, and vegetables will supplement vitamins. They should choose to lose 7 kg.
No salt
It is assumed to use all dishes that do not contain salt. It is difficult to transfer, but the effect is excellent. No heat. Drink as much water as possible to avoid dehydration.
Kefir
A protein, low-fat and low-calorie diet. The daily standard for the main product is 1 liter of kefir, 1. 5% fat. In addition, you can add milk, fish, meat and eggs to your diet.
vegetables
If you mainly eat low-calorie and starch-free vegetables, you can lose 7 kilograms of weight. As an extra food-unsweetened fruit and protein (first cheese and kefir).
movement
As for exercise, you can use the scheduled weekly weight loss exercise program here. The only increase is to increase the time for jogging, walking, and exercising on the simulator. This will improve performance.
Among other methods, you can suggest that you add the previous method for massage. Lymphatic drainage, cupping, and anti-fat tissue will help to get rid of excess weight.
Within 2 weeks
Losing seven kilograms in two weeks is real, and there is no strict eating habits. Although there are no dietary restrictions, an exercise still cannot correct this number. Therefore, the activities will be the same.
Diet "Lost 7 kg in 14 days"
The range of diets that can allow you to lose 7 kg of body weight in 2 weeks is very wide, so you can choose.
No carbohydrates
The diet should be designed so that no more than 40 grams of carbohydrates are released per day. Encourage men to rely on meat and women to rely on vegetables and fruits.
Brazilian
The diet is based on plant and protein foods. The daily calorie content is 1200 kcal. Exercise is needed to increase muscle mass. You need to eat strictly on time.
Hollywood
You can only eat at lunch and dinner, excluding breakfast. The diet is based on low-calorie protein and plant-based foods. Prohibit carbohydrates and fats. Limit salt. The daily calorie content is 1, 000 kcal.
movement
You no longer need to be as exhausted as in short-term options. It is worth listening to him here. The muscles should be moderately injured. If you feel too uncomfortable, please reduce your fatigue. You can add strength exercises and choose a complex that can work on certain problem areas of the body-including the abdomen, buttocks, and arms. Jogging in the morning should become a habit. But please don't forget to schedule all exercises the next day, otherwise you will relax and eventually be hospitalized.
In addition
Here, the choice is wider, and it is not necessary to apply all the processes at the same time. Focus on two or three-this will be enough:
- Shapewear/braid;
- package
- bathroom
- Fast day
- Taking laxatives/diuretics;
- Creams for stretch marks and fat;
- massage;
- Dietary Supplements.
Within 3 weeks
If you have a full 3 weeks of inventory and only need to get rid of 7 kg before your ideal weight, then you are a happy person. After all, you have a lot of time to diet and exercise. All of this is not too much pressure.
Diet "Reduce 7 kg in 21 days"The three-week diet is very interesting, and the diet is balanced and varied. You don't need to suffer from hunger, because even if your daily calorie intake is 1, 500 kcal, you will lose 7 kilograms of weight.
English diet
It is based on a separate diet, it is recommended to alternate the use of vegetables and protein, and limit the daily calorie intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days-unloading days. Among beverages, tea is preferred. Breakfast is as light as possible (as opposed to dinner).
roller coaster
It represents a jump in daily calorie content: within 1 and 3 weeks, the calorie content drops to 600-800 kcal, and within 2 weeks it rises to 1200 kcal. At the same time, all fats are reduced to a minimum, and the serving size is greatly restricted.
Japanese
It is protein, low-calorie and salt-free. The diet is based on rice, seafood, fish, fruits and vegetables. You don't have to starve, but it's hard to tolerate without salt.
movement
If you do not want abdominal stretch marks and sagging folds when you lose weight, you can tighten your muscles. If you find it difficult to get up in the morning, you can skip running. But light exercise should be included in the program:
- Exercise in the morning
- A set of exercises in problem-solving areas;
- Take a walk at night.
In addition, you can visit a beauty salon or aesthetic medicine clinic to find out what support procedures they can provide. From cedar barrels to compression therapy, they provide a wide range of services in this area. If you don't have the time or financial resources, you can do ordinary body wraps or massages at home.
per month
You don’t have to worry about your health when you plan to lose 7 kilograms of weight per month. The process will proceed very smoothly, and through proper organization of nutrition and physical activity, the weight will remain stable and no longer increase.
Diet "Lost 7 kg in 1 month"
protein
The basis of the diet is protein products: eggs, milk, lean meat, fish, seafood. Due to the long duration, it is necessary to take in multiple vitamins compulsorily, and the daily calorie content is limited to less than 1200 kcal. Very suitable for people engaged in sports.
vegetarian
When only meat and fish are forbidden, and dairy products and plant foods are still available, it is best to use the lactic acid-vegetarian option. Therefore, you can create a diverse and balanced menu, which will allow you to lose weight without any problems.
movement
There is a full month of reserves to relax your hands in exercise. Exercise in the gym, simulator, morning jog, exercise complex-with these benefits, you can lose 10-15 kg. Your goal is moderate, so please slow down and try to exercise your muscles in a gentler way. For example, you can master:
- Breathing exercises
- Use special techniques to retract the abdomen;
- Special types of yoga;
- Race walking
- Japanese towel sports.
Unlike a five-day marathon, there is no need to use all other methods continuously: swallowing fat-burning dietary supplements, soaking in soda water, and walking in a corrective corset all day long. From the beginning of the intestines to the end of the circulatory system, it is enough to clean the body properly. The release of dross will allow the organs to work normally without interruption, which will improve and consolidate the results achieved.
3 months
The easiest and safest option to lose 7 kg is to lose them within 3 months.
Diet "Lost 7 kg in 3 months"
You just need to organize the correct nutrition and you can avoid dieting. But in this case, you will need to exercise more intensively. If there is not enough time, you can choose a long-term diet. In most cases, these are the author’s techniques and can be carried out gradually in several stages.
90 days independent dining
The three months of this diet consist of 22 cycles of 4 days each. The order cannot be changed. Core-separate nutrition: protein day-starch-carbohydrates-vitamins. Every 7 cycles, you need to schedule a fasting day.
Impulsive Eating Ginsburg
It assumes two ways of eating-supportive (to stabilize weight) and load reduction (reducing daily calorie intake). Refers to low-fat, limiting the use of sweets. It is recommended to prepare multi-ingredient dishes, taste each dish slowly and taste its taste. Eating frequently (up to 8 times a day) can allow you to eat for 3 months until you finish eating.
movement
If you participated in exercise before losing weight, please continue training at the same speed. If you have nothing to do with it, just increasing physical activity is enough. For this, what you must do every day:
- Walk 1-2 stops;
- Refuse the elevator
- Warm up for 5 minutes every hour;
- Choose one of some light physical activities: hula hoops, planks, ropes, etc.
If you find strength and take exercise more seriously, add diet and even proper nutrition, you may lose more than 7 kg in weight.
In addition
It takes a long time to lose weight for 3 months. You don't need to walk with tight bands or corrective leggings all the time, they can squeeze the organs and disrupt blood circulation. Packing too frequently can cause skin allergic reactions or thermal burns. Salon treatment lasts up to one month. So, what can be done to help get proper nutrition and adequate physical exercise?
- See dietitian.
- Look for a long-term fat-burning product.
- Take multivitamins.
- Alternative procedure: do a 10-pack process-start a salt bath-then sign up for massage and so on.
- Some of the author's methods of cleansing the body are not suitable for 1 month, it is time to use them.
There are many ways to get rid of 7 kg of weight. First, they will depend on the time frame you want to lose weight. The smaller they are, the greater the harm to health. The longer the time, the easier and more useful. Therefore, first try to time the time with a certain amount of leeway: the effect will be more stable and obvious.