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Losing 2-3 kg is not a problem: it is enough to arrange a few hungry days, turn the hula hoop and drink laxatives. But what if the scale is missing just before the desired figure? We figure out how to lose 7 kg with and without diets, as well as whether it is possible to do without sports. We choose an action program depending on how long you plan to lose 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 rapid return of lost weight. The best option for such a figure is 3-4 weeks.
If you feel unwell during weight loss, abandon the chosen method and review the diet, training program or 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 available options, we offer three of the most effective.
On water and bread
It is assumed to consume 2-3 liters of water a day, and instead of eating - sandwiches made from black or wholemeal bread and a low-calorie but nutritious layer. These can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, apple puree, a plate of lean meat. Unsweetened fruits are allowed as snacks.
Grapefruit
You can use grapefruit as a fat burner. Low-fat kefir will focus on adipocytes, not muscle. As soon as they were hungry, they ate her fruit and washed them with a glass of kefir.
Of green tea
Green tea can act as a fat burner and as a diuretic as part of the diet. But it affects blood pressure and heart rate, 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 ancillary products.
Sports
Despite the fact that you will constantly feel sleepy due to lack of carbohydrates and lack of energy for intense training, you just need to exercise. The gym is not mandatory, as 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;
- turn the hula hoop for 15 minutes;
- swings the press;
- stand at the bar (how long can you last);
- in the afternoon perform a set of exercises for weight loss: twisting, bending, squatting;
- walk at least 40-50 minutes in the evening.
If the next day after such physical activity you feel muscle pain, determine its strength: tolerable - do this program for all 5 days; unbearable - exclude the bar, abdomen and a set of exercises from the 2nd and 4th day.
Furthermore
5 days is too short a period to lose 7 kg at once. Therefore, sports and diet alone will not be enough. What else should I do?
- Wear figured clothing. Alternatively, tape.
- Start your five-day marathon with a cleansing enema and a hungry day.
- Make an anti-cellulite secret and take salty or soda baths.
- Use cosmetics for cellulite and stretch marks.
Taking all these measures, do not forget for a minute that five days to lose 7 kg are not enough and this is a health hazard. Therefore, at the slightest inconvenience, this endeavor must be abandoned and time found for a longer period.
During the week
Many people consider it normal to lose 1 kg per day. Based on this simple arithmetic, losing 7 kg per week is a great option. In fact, nutritionists warn: safe weight loss is to lose 1 pound in 7 days. Everything else they call a mockery of the body.
And yet there are situations when it is simply necessary. We are developing an action plan on how to get the figure in order in such a short time.
Diet "Minus 7 kg in 7 days"
Diets will no longer be as firm as five-day diets, but you still need to tighten your belt: you will not go anywhere from hunger. What can you choose?
Бабушкина
Limits daily caloric intake to 1000 kcal. The main rule when choosing a product is the minimum of carbohydrates and fats. The basis of the diet are protein foods and vegetables. Recommended for athletes and men.
Buckwheat
Suitable only for those who love this grain. Buckwheat should be steamed according to a special recipe in the evening, and then eat a limited amount 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 while maintaining muscle mass due to protein.
5 tbsp
An interesting diet that limits each serving to 5 tablespoons (approximately 150 g). You cannot eat more at once. Fully observes the principles of fractional nutrition. The plus is that you can eat almost anything. Restrictions apply only to alcohol (total ban), sugar and salt (minimum).
Sports
To lose weight for sure with your coveted 7 kg, support the chosen diet with exercise. A rough plan can be as follows:
- Monday, Wednesday, Friday - cardio training, fitness, dancing;
- Tuesday, Thursday, Saturday - cycling / pool / horse riding;
- daily - exercise and jogging in the morning, hula hoop in the afternoon, walking at a high pace in the evening.
From 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 weight loss becomes. If you stretch it for 10 days, it will no longer be so urgent, which means that the results will be more sustainable.
Diet "Minus 7 kg in 10 days"
Ten-day diets are not only safe for your health, but will also benefit you. For example, salt-free normalizes the water-alkaline balance in the body, kefir will help with digestive problems, vegetables will nourish with vitamins. They should be selected for weight loss of 7 kg.
Without salt
Accepts the use of all dishes without salt. It is 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. Additionally, you can include milk, fish, meat and eggs in your diet.
Vegetables
You can lose 7 kg if you eat mostly low-calorie and non-starchy vegetables. As an additional food - unsweetened fruits and proteins (cottage cheese and kefir in the first place).
Sports
As for sports, here you can use the training program planned for weight loss for a week. The only addition is to increase the duration of jogging, walking, exercise simulators. This will improve productivity.
Of the additional methods you can advise, plus the previous ones, to sign up for a massage. Lymphatic drainage, shaping cups, anti-cellulite will help 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 rich, so there is a choice.
No carbs
The diet should be designed in such a way that no more than 40 g of carbohydrates are excreted 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 1200 kcal. Sports are needed to build muscle mass. You need to eat strictly on schedule.
Hollywood
You can only eat lunch and dinner, breakfast is excluded. The diet is based on low-calorie proteins and plant foods. Prohibited carbohydrates and fats. Limit salt. The daily calorie content is 1000 kcal.
Sports
You no longer need to exhaust your own body, as is offered in the shorter-term versions. It's worth listening to here. Muscles should ache moderately. If the feeling is too uncomfortable, reduce the effort. You can add strength exercises, take a complex that works on some problematic part of the body - the abdomen, buttocks, arms. Jogging in the morning should become a habit. But don't forget to arrange all your workouts during the day, otherwise you will be released and you will end up in the hospital.
Furthermore
Here the choice is much wider and it is not necessary to apply all procedures at once. Focus on two or three - that will be enough:
- clothing / ribbon;
- shells;
- baths;
- hungry days;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Food additives.
After 3 weeks
If you have 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 go 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 do not need to suffer from hunger, because 7 kg will disappear, even if the daily caloric intake is 1500 kcal.
English diet
It is based on a separate diet, offers alternating vegetable and protein days and limits daily calorie intake to 1000 kcal. 1, 2, 7, 14 and 21 days - unloading drinking days. Of the drinks, preference is given to tea. Breakfast is as light as possible (unlike dinner).
Roller coaster
Represents a jump in daily calorie content: for 1 and 3 weeks decreases to 600-800 kcal, for 2 rises to 1200. At the same time all fats are minimized, portion sizes are significantly limited.
Japanese
It is protein, low in calories and without salt. 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.
Sports
If you want to lose weight not 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 exercise;
- a set of exercises for working out problem areas;
- evening walks.
You can also visit a beauty salon or cosmetic clinic to find out what support procedures they can offer. The range of their services in this regard is quite wide, from cedar barrels to pressure therapy. If you do not have the time or finances, simple body wraps or a massage that can be done at home will help.
Per month
When you plan to lose 7 kg per month, you do not have to worry about your own health. The process will go quite smoothly and with proper organization of nutrition and physical activity the weight will be stable and will not increase.
Diet "Minus 7 kg for 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 caloric content of 1200 kcal. Ideal for those who play sports.
Vegetarian
It is best to use the lacto-vegetarian version, when only meat and fish are forbidden, 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.
Sports
Having a whole month in reserve frees your hands when it comes to sports. Workouts in the gym, simulators, morning jogging, exercise complexes - with all this goodness you can lose 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 with the help of special equipment;
- special types of yoga;
- competitive walking;
- Exercise for a Japanese towel.
Unlike the five-day marathon, here you do not need to take advantage of all the additional methods in a row: swallow nutritional supplements to burn fat, soak in a soda bath and walk in a corrective corset throughout the day. It is enough to cleanse the body properly, starting with the intestines and ending with the circulatory system. The release of slag 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 arranging proper nutrition. But in this case you will have to exercise a little more intensely. 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 gradual transition of several phases.
90 days separate meals
The three months of this diet consist of 22 cycles of 4 days each. The sequence cannot be changed. The basis of - separate diet: protein day - starch - carbohydrates - vitamin. Every 7 cycles you should organize a day of drinking on an empty stomach.
Impulse diet Ginsburgp
It involves two dietary regimes - supportive (to stabilize weight) and unloading (reducing daily calorie intake). Refers to low-fat, limits the use of pastries. It offers to prepare multi-component dishes, slowly trying each of them and enjoying the taste. Frequent feeding (up to 8 times a day) allows you to last 3 months without disturbances until the very end.
Sports
If you exercised before losing weight, keep training at the same pace. If you have nothing to do with it, it is enough to simply increase physical activity. What you need to do daily for this:
- 1-2 stops for walking;
- refuse the elevator;
- heat every hour for 5 minutes;
- choose something from light physical activities: hula hoop, board, rope, etc.
If you find the strength and take up sports more seriously, in combination with diets and even just proper nutrition, you can lose much more than 7 kg.
Furthermore
3 months is a long time to lose weight. You do not need to walk all this time with a tightening belt or corrective wedges, they will squeeze the organs and disrupt blood circulation. Too frequent wraps can cause an allergic reaction or thermal burns to the skin. Salon procedures last a maximum of one month. So what can be done to help with proper nutrition and enough physical activity?
- See a nutritionist.
- Find a long-term fat burning product.
- Take a course of multivitamins.
- Alternative procedures: a course of 10 wraps - start doing salt baths - then sign up for a massage, etc.
- Some of the author's methods for cleansing the body do not fit in 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 dangerous to health. The longer, the easier and more useful. Therefore, first try to determine the time in such a way that there is a reserve: the effect will be more stable and noticeable.