How to lose excess weight?Many people ask this question.And he most often visits a person just before a vacation or before an important event (for example, before a wedding).
The hated kilograms have accumulated over many months or even years and now it is important to say goodbye to them as quickly as possible.It's difficult but possible.
So the goal is to lose 7 kg in 7 days.What does it take to achieve it?
What are the dangers of sudden weight loss?
In the fight against excess weight, nothing stimulates better than the “minus points” on the scale.However, a rapid loss of kilograms can lead to significant and often irreparable damage to health.
What dangers can you face if you decide to perfect your figure in just a week?
- Metabolic problems.Many people are faced with the situation that adherence to strict diets and increased physical activity do not have any effect on their body weight.This is explained by the fact that the body adapts to this lifestyle by slowing down metabolism.
- Dystrophy of muscle mass.This is possible due to a lack of fatty tissue and consumption of muscle tissue.
- Stomach ulcers and gastritis.One of the factors that lead to rapid weight loss is strict diets.Not enough food gets into the stomach.As a result, the gastric juice produced has a destructive effect not only on the walls of the stomach and duodenum.
- Hormonal imbalance and therefore disruptions in the menstrual cycle and problems with conception.This is explained by the fact that the release of a number of hormones occurs with the participation of fatty tissue.In the latter, male hormones are also converted into female hormones.
- Cardiac arrhythmias and increases in blood pressure.Excess weight has a negative effect on the functioning of the cardiovascular system.However, rapid weight loss does not have the best effect.To fully gain the extra kilograms, the blood vessels have stretched over time, and restoring them to their previous size is a rather lengthy process.
- Nervous system disorders.A lack of vitamin B and stress caused by a general lack of food supply manifest themselves in a bad mood and even depression.
- Avitaminosis.When dieting, the body does not receive the required amount of nutrients.This manifests itself in problems with skin, hair, nails, etc. This also threatens a deterioration of the body's immune system and frequent illnesses.
- With sudden weight loss, the skin doesn't have time to adjust and looks stretched and saggy.This can often only be solved with the help of surgeons.
The listed dangers should make you think about the advisability of sudden weight loss.
Tips for losing weight quickly at home
If the desire to dramatically lose weight still “predominates”, you need to approach this process wisely.
It would be best to seek advice from a specialized specialist (nutritionist).It is even better if this doctor monitors the results achieved.
You should not greatly reduce your food intake.Despite the weight loss process, the body must receive all the nutrients necessary for its healthy functioning.
It must be remembered that it is good to lose weight quickly and noticeably, but what is more important is to maintain the result.This is only possible if you choose the right weight loss program.
The faster the pounds are lost, the more likely they are to come back.The reverse process often leads to a worsening of the situation, i.e. to even more excess fatty tissue.
Meals should be frequent (no more than four hours apart) and portions should be small.
Proper weight loss is not possible through a change in diet alone.The body needs constant physical activity.This not only helps burn fat tissue, but also tones the body.
You can speed up the weight loss process by avoiding flour products, alcohol, mayonnaise, carbonated drinks, sweets and starchy delicacies.
A person loses weight with two goals: to improve appearance and to reduce the load on the body.It is important that this does not happen at the expense of health.Because in this case none of the goals will be achieved.
The most popular diets for losing weight by 7 kg in a week
There are countless diets for emergency weight loss.However, the most positive results show protein, low-calorie and mono diets.
Protein diets are based on eating protein-rich foods and avoiding fats and carbohydrates.
Products permitted for consumption are eggs, meat, fish.By building a diet based on it, the feeling of hunger is practically eliminated.Muscle mass is not lost and weight loss occurs by fighting fluid and fat.
This diet does not exclude the consumption of vegetables.They can be either fresh or thermally processed.The main thing is that they do not contain starch.Apples are allowed in small quantities in the first half of the day.
Mono diets are based on a diet based on the principle of “one product for one or more days”.When compiling it, you must be guided by taste preferences and common sense.
Examples of foods include grains, dairy, vegetables, chicken, seafood, fruits, and so on.Low-calorie diets are the most popular.They consist of controlling the energy value of food.
The list of products is unlimited.The main thing is to comply with the permitted daily calorie intake.The latter are determined individually.
Age, health status, level of physical activity and weight indicators (initial and desired weight) are taken into account.Most often the norm is set at 1000-1200 kcal.
To help your body cope with the challenges of losing weight through diets, you can take vitamin complexes at the same time.They will partially compensate for the insufficient amount of nutrients entering the body.
The optimal duration of a diet to minimize negative effects on health is one week.
How to lose 7 kg in 7 days without diet or exercise
There are many options on the global market to combat obesity without mandatory diets and strenuous workouts.This includes special clothing, chewing gum, belts and shoe insoles.Here is the answer to the question of how to lose 7 kg in a week without a diet.
Now you can easily find T-shirts of different lengths, breeches, shorts, underwear and entire sports sets that, according to the description, contribute to weight loss.The selection should be based on problem areas.
This allows you to treat your hips, chest or back separately while leaving the rest of the body unchanged.If the problem is global, a tracksuit is suitable.
The principle of operation of such things lies in the elementary removal of excess fluid and toxins from the body.This happens due to the “sauna” effect.The clothing is tight.
The body warms up in it and sweats actively.As a result, subcutaneous metabolic processes are accelerated many times over.
The figure in such things looks appropriate.The process of weight loss is accompanied by the fight against cellulite.
At first glance there are only advantages.But there are also disadvantages.Such clothing hinders the lymph flow by tightening the problem areas.The result can be a variety of complaints.
In addition, unscrupulous manufacturers can violate quality standards, which is why such clothing can cause a rash.
Many people consider the use of special chewing gum to be the most dubious way to lose weight.Their manufacturers convince consumers that this product suppresses appetite and contains extracts of exotic plants that help burn fat.But there is no sufficient explanation for this.
A reasonable person understands that appetite only grows under the influence of the chewing movement.At the same time, gastric juice is produced, which attacks the gastric mucosa when there is no food in the stomach.In this case, the negative effects are obvious.
Insoles for weight loss are the safest of the considered options for combating kilograms.It has long been proven that the feet are directly connected to all systems of the human body by invisible threads.The correct pattern on the insoles helps to normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage caused is minimal.
A weight loss belt, like special clothing, helps remove fluids and toxins.The massage effect also improves blood circulation.Taken together, this all leads to weight loss.
The thermal belt and the sauna belt are an elastic band made of several layers, supplemented with the necessary fasteners.Various massage belts are complemented by appropriate mechanisms.
It is dangerous to use this option during pregnancy and in the presence of diseases of the cardiovascular and reproductive systems.
The effectiveness of the options under consideration is not always high, and sometimes not at all proven.It is almost impossible to quickly get rid of excess fatty tissue using them alone.
Weight loss training program
To combat excess weight with the right approach, you need to do sports.
Here are some of the most effective exercises that will bring you closer to the desired result every day:
- Starting position – standing, legs together.You should sit down and at the same time touch your hands to the floor, then jump out and raise your arms above your head.The exercise is carried out as quickly as possible.
- Assume a standing position and support your body on your toes and hands.The knees are alternately brought towards the chest.First straight (right knee to right chest and vice versa), then cross contact.The intensity of the exercise should be similar to running.
- Get on your knees.The stomach and buttocks are retracted.You should alternately lower yourself onto your left and right thighs.In this case, contact with the floor on both sides of the calves should be minimal so that the muscles are constantly toned.
- Press your back against the wall and squat down so that your legs form a right angle to the floor and body (the position is reminiscent of a person sitting on a chair).Fix the body for maximum time.
- Stand with your back to the sofa or chair.Place one leg with the top of the foot on the selected surface.Perform a series of deep squats with the second leg.The further you are from the support, the more effective the exercise is.
- Starting position – lying on your back, legs bent at the knees.It is necessary to raise the pelvis as high as possible, in this position bring the knees together and apart and return to the starting position.Repeat the selected number of times.
- Starting position – standing with legs wide apart.Perform deep squats alternately with each leg.
- Take a supine position.Raise your legs perpendicular to the floor.Using your abdominal muscles, lift your pelvis off the floor, forming a birch shape without using your hands, and stay in this position for a few seconds.Repeat the exercise as many times as you have chosen.
- Lie on your left side.Pull in your buttocks and stomach.Raise your right leg as high as the stretch allows.
- The last exercise in this series of exercises should be performed.Get into the doggy pose, exhale and immediately tense your abdominal and gluteal muscles as much as possible.Hold your breath while counting to 10 in your head.Breathe out, relax.Repeat the steps at least five times.
The number of executions depends on the physical fitness of the person and is selected individually.This program can be done in different ways.
The load needs to be increased slightly every day by increasing the number of repetitions.
Lose 7 kg in 2-3 weeks
Getting rid of the hated fat in 2-3 weeks is a more realistic goal.In this case, there is time for appropriate action.
First, you need to rethink your daily routine.The main aspect is getting a full eight hours of sleep.If you find it hard to believe the connection between normal rest and weight loss, you should at least convince yourself with the argument that you don't feel like eating while you sleep.
You should pay attention to what goes on your plate, in what quantity and in what combination.There are simply incompatible foods, the consumption of which puts a strain on the digestive system and leads to jumps on the scales.It is better to avoid high-calorie foods.
You have to eat slowly.It is better to use small dishes and even small appliances.Under no circumstances should you skip meals (especially in the first half of the day).
The next aspect is sport.You can sign up for a fitness class or a gym.It's best to take your sister or friend with you to motivate each other to go to training.
Usually there are 2-3 courses per week, but in an emergency for weight loss (and 3 weeks is not one, but still very little) this is not enough.On days when you don't go to the gym, you have to study alone.
The main goal of such “home” workouts is not to build muscle mass and get in shape (although that would be great), but to keep the metabolism in shape.Let this be a 10 minute warm up.That will be enough.
Leisure at this time should be especially entertaining, which also distracts attention from the refrigerator.
This is how you get results
It doesn't matter whether the goal is achieved in a week or in 2-3 weeks.Now the main thing is to maintain the new form.
To do this you need:
- Every morning after going to the toilet, stand on the scale to determine “plus 300 grams” and not “plus 2 kg”.
- continue to play sports (you can already refuse the daily exhaustion of the body; it is enough to go to the gym 2-3 times a week);
- it is necessary to adhere to proper nutrition and daily routine;
- Do not consume foods such as chips, mayonnaise, carbonated drinks, etc. (they are also contraindicated for those who are happy with their weight).
Remember that it is easier to maintain body weight than to heroically struggle with extra centimeters.