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Losing 2-3 kg is not a problem: it is enough to arrange a few days of fasting, twist the hula hoop and drink laxatives. But what if there is something more missing on the scales in front of the coveted figure? We find out how you can lose 7 kg with and without a diet and whether it is also possible to do without exercise. We choose a program of action depending on how long you want to lose that weight.
Just don't dream of doing it in less than 5 days. This period will also be critical and undesirable. Express methods are fraught with health problems and a quick return of lost pounds. The best option for such a number is 3-4 weeks.
If you feel uncomfortable losing weight, give up your chosen method and revise your nutritional system, exercise program, or procedural flow.
For 5 days
Diet "minus 7 kg in 5 days"
Proper nutrition alone is not enough to lose 7 kg in such a short time. You have to choose a strict diet and prepare 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 believed that 2-3 liters of water per day and instead of meals are consumed sandwiches made from black or whole grain bread and a low-calorie but nutritious layer. It can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, applesauce, and a plate of lean meat. Unsweetened fruits are allowed as snacks.
Grapefruit
You can use grapefruit as a fat burner. Low fat kefir works on adipocytes, not muscles. As soon as they got hungry, they ate half 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. Fruit and vegetables are used as auxiliary products.
Sports
Despite the fact that due to a lack of carbohydrates and energy for intense exercise, you constantly feel drowsy, it is simply necessary to exercise. The gym is optional as there is not enough time left and you can work on your figure at home. Every day:
- Do morning exercises at an intense pace for at least 15 minutes.
- Rotate the hula hoop for 15 minutes.
- swing the press;
- standing in the bar (how long you can hold out);
- In the afternoon, do a series of weight loss exercises: turning, bending over, squatting;
- Walk for at least 40-50 minutes in the evening.
If the next day after such physical activity you feel pain in the muscles, determine their strength: tolerable - carry out this program for every 5 days; unbearable - exclude the bar, abdominals, and day 2 and 4 exercises.
additionally
5 days is too short to lose 7 kg at one time. Sport and nutrition alone are therefore not enough. What else to do?
- Wearing shapewear. Alternatively taping.
- Start your five-day marathon with an enema cleanse and a day of fast.
- Make anti-cellulite wraps and take salt or soda baths.
- Use cosmetics for cellulite and stretch marks.
With all these measures, do not forget for a minute that five days are not enough to lose 7 kg and this is a health risk. Therefore, if you feel the slightest discomfort, you should give up this company and find time for a longer period.
During the week
Many people consider it normal to lose 1 kg a day. Based on these simple arithmetic, losing 7 lbs a week is a great option. In fact, nutritionists warn: safe weight loss means losing 1 kilogram in 7 days. Everything else they call ridicule of the body.
And yet there are situations when it is simply necessary. We develop an action plan on how to fix the figure in such a short time.
Diet "minus 7 kg in 7 days"
Diets won't be as rigid as five-day diets, but you still have to tighten your belt: you won't get anywhere from starvation. What can you choose
Babushkina
Limit daily caloric intake to 1, 000 kcal. The main rule when choosing a product is a minimum of carbohydrates and fats. The basis of the diet are protein foods and vegetables. Recommended for athletes and men.
Buckwheat
Only suitable for those who love this grain. Buckwheat must be steamed in the evening according to a special recipe and eaten in limited quantities the next day. Other products include cooked chicken breast, 1. 5% kefir and green apples. It's hard to transfer. However, it is entirely possible to lose 7kg in 7 days while maintaining muscle mass due to protein.
5 tablespoons
An interesting diet that limits each serving to 5 tablespoons (about 150 g). You cannot eat a large amount at the same time. Fully complies with the principles of fractionated nutrition. The plus is that you can eat almost anything. Restrictions only apply to alcohol (total ban), sugar and salt (minimum).
Sports
To safely lose weight to your estimated 7 kg, support your chosen diet with workouts. A rough plan could look like this:
- 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 recommend the same ones that are prescribed for 5 days.
For 10 days
The further we go in terms of time, the safer for health losing weight becomes. If you stretch it for 10 days, it's less urgent, which means the results are more consistent.
Diet "minus 7 kg in 10 days"
Ten-day diets are not only safe for your health, they are also beneficial. For example, salt-free normalizes the water-alkali balance in the body, kefir helps with digestive problems, vegetables nourish themselves with vitamins. They should be chosen for losing weight by 7 kg.
Salt free
Adopts the use of all dishes without salt. It's difficult to transfer, but it gives great results. Contraindicated in heat. Drink as much water as you can to avoid dehydration.
kefir
Diets low in protein, low in fat and low in calories. 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 the diet.
vegetables
You can lose 7 kg by eating mostly low-calorie, non-starchy vegetables. As an additional food - unsweetened fruits and proteins (primarily cottage cheese and kefir).
Sports
As for sports, here you can use the exercise program dedicated to losing weight for a week. The only addition is to increase the duration of jogging, walking and exercising on simulators. This improves the performance.
Of the additional methods, in addition to the previous ones, you can also recommend signing up for a massage. Lymphatic drainage, cupping, and anti-cellulite help shed extra pounds.
In 2 weeks
Losing seven kilograms in two weeks is real and without strict dieting, although without dietary restrictions in a sport, the number still cannot be corrected. Hence the activities will be 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 extensive, so the choice is yours.
Carbohydrate Free
The diet should be designed so 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 vegetable and protein-containing foods. The daily calorie content is 1, 200 kcal. Exercise is required to build muscle mass. You need to eat according to your schedule.
Hollywood
You can only eat for lunch and dinner, breakfast is excluded. The diet is based on low-calorie protein and plant foods. Prohibited carbohydrates and fats. Limit salt. The daily calorie content is 1, 000 kcal.
Sports
You no longer have to exhaust your own body as suggested in short term options. It's worth listening to him here. Muscles should hurt in moderation. If the feeling is too uncomfortable, reduce the effort. You can add strength exercises and pick up a complex that works on a problematic part of the body - for the abdomen, buttocks and arms. Jogging in the morning should become a habit. However, don't forget to arrange all of your workouts every other day or you will break loose and end up in the hospital.
additionally
Here the choice is much greater and it is not necessary to use all the procedures at the same time. Focus on two or three - that will be enough:
- Shapewear / taping;
- Wraps;
- Bath;
- Fasting days;
- Taking laxatives / diuretics;
- Creams for stretch marks and cellulite;
- Massage;
- Food supplements.
In 3 weeks
If you have a full 3 weeks in stock and only need to shed 7kg to reach your ideal weight, you're a lucky person. After all, you have plenty of time to eat and exercise. And all without a lot of stress.
Diet "minus 7 kg in 21 days"The three-week diets are very interesting and have a balanced and varied diet. You don't have to worry about hunger, because 7 kg is lost even if the daily caloric 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 the drinking days. Of the drinks, tea is preferred. Breakfast is as light as possible (as opposed to dinner).
Roller coaster
It represents jumps in the daily calorie content: In 1 and 3 weeks it drops to 600-800 kcal, in 2 it increases to 1200. At the same time, all fats are minimized, the portion sizes are considerably limited.
Japanese
It is high in protein, low in calories and salt-free. The diet is based on rice, seafood, fish, fruits and vegetables. You don't have to starve to death, but it's hard to endure without salt.
Sports
If you want the weight loss not to be accompanied by stretch marks on the abdomen and sagging wrinkles, tone the muscles. You can skip running if you have trouble getting up in the morning. But light sports should be included in the program:
- Morning exercise;
- a series of exercises to identify problem areas;
- Evening walks.
In addition, you can visit a beauty salon or cosmetic medicine clinic to find out what support procedures they can offer. The range of their related services is quite wide, from cedar barrels to pressotherapy. If you don't have the time or the finances, normal body wraps or massages that can be done at home will be sufficient.
Per month
If you are planning to lose 7kg a month then you don't have to worry about your own health. The process will go quite smoothly, and with proper organization of diet and physical activity, the weight will be stable and stop gaining weight.
Diet "minus 7 kg in 1 month"
protein
The basis of the diet are protein products: eggs, milk, lean meat, fish, seafood. Due to its duration, it requires the mandatory intake of multivitamins and limits the daily calorie content of 1, 200 kcal. Ideal for athletes.
vegetarian
It is best to use the lacto-vegetarian option when only meat and fish are banned and dairy products are left along with plant-based foods. Thanks to this feature, you can create a varied and balanced menu that will allow you to lose weight easily.
Sports
Having a full month in reserve sets your hands up when it comes to exercise. Workouts in the gym, simulators, morning jogging, exercise complexes - with all this goodness you can lose weight every 10-15 kg. Your goal is more humble. So slow down and try to exercise your muscles more gently. 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 use all of the additional methods in a row: swallowing fat burning supplements, soaking in a soda bath, and walking in a corrective corset all day. It is enough to properly cleanse the body, starting with the intestines and ending with the circulatory system. The release from the slagging allows the organs to work without interruption, which improves and consolidates the results obtained.
For 3 months
The easiest and safest way to lose 7kg is to lose it within 3 months.
Diet "minus 7 kg in 3 months"
You can avoid diets simply by organizing proper nutrition. In this case, however, you need to exercise a little more vigorously. If there is not enough time for this, you can choose one of the long-term diets. Most often these are authoring techniques that offer a step-by-step passage of several phases.
90 days of separate meals
The three months of this diet consist of 22 cycles of 4 days each. The order cannot be changed. The heart of a separate diet: Protein Tag - Starch - Carbohydrates - Vitamin. You have to arrange a day of fasting every 7 cycles.
Impulse diet Ginsburgp
Two feeding regimens are adopted - supportive (to stabilize weight) and unloading (reducing daily caloric intake). Refers to low fat, limits the use of sweets. Suggests preparing multi-component dishes, tasting each one slowly and enjoying the taste. Frequent meals (up to 8 times a day) will allow you to get through 3 months without a break until the end.
Sports
If you were exercising before losing weight, keep exercising at the same pace. If you have nothing to do with it, it is enough just to increase physical activity. What you have to do every day:
- 1-2 stops on foot;
- refuse the elevator;
- Warm up every hour for 5 minutes;
- Choose one of the light physical activities: hula hoop, plank, rope, etc.
If you find the strength and exercise more seriously, combined with dieting and even just the right diet, you can lose much more than 7 kg.
additionally
3 months is a long time for weight loss. You don't have to walk in a tight belt or corrective gaiters all the time, as these squeeze the organs and disrupt blood flow. Too frequent compresses can cause an allergic reaction or thermal burns to the skin. Salon treatments last a maximum of one month. So what can be done to help with proper nutrition and adequate physical activity?
- See a nutritionist.
- Find a long term fat burning product.
- Take a class with multivitamins.
- Alternative Procedures: Take a 10 pack class - start by taking salt baths - then sign up for a massage, etc.
- Some of the author's methods of cleansing the body do not fit in a month, it is time to use them.
There are many ways to get rid of 7 kg. First of all, they depend on the time frame that you want to lose weight for. The smaller they are, the more difficult and harmful to health. The longer, the easier and more useful. So first try to measure the time so that there is a margin: the effect is more stable and noticeable.