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Losing 2-3 kg is not a problem: just set a few days of fasting, turn the hoop and drink laxatives. But what if it lacks a little more on the scales before the coveted figure? We understand how to lose 7 kg weight with and without diet, and also if it is possible to do without sports. We choose an action program depending on how long you plan to lose this weight.
Just do not 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 a quick return of lost pounds. The best option for such a figure is 3-4 weeks.
If you do not feel well while losing weight, abandon the chosen method and review the nutrition system, training program or procedure courses.
For 5 days
Diet "Minus 7 kg in 5 days"
To lose 7 kg in such a short time, just the right food will not be enough. You need 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.
In water and in bread
Suppose you consume 2-3 liters of water a day, and instead of meals - sandwiches made from black bread or whole and a low-calorie but nutritious layer. They can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, apple sauce, a plate of lean meats. Fruit without cakes is allowed as a snack.
Grapefruit
You can use grapefruit as a fat burner. Low-fat kefir will direct its action on adipocytes, not muscle. As soon as they were hungry, they ate. From the fruits and left them with a glass of kefir.
In 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 activity, so the daily rate is not 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 feel constantly drowsy due to lack of carbohydrates and lack of energy for intense exercise, it is simply necessary to exercise. The gym is optional because there is very little time left, you can work on the figure at home. Every day:
- do morning exercises for at least 15 minutes at an intense pace;
- twist the hula hoop for 15 minutes;
- shake the press;
- stay in the bar (how long can you afford);
- afternoon, perform a series of exercises for weight loss: twisting, bending, squatting;
- in the evening, walk for at least 40-50 minutes.
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, abs and group of exercises from days 2 and 4.
For more
5 days is a very short period to lose 7 kg at once. Therefore, sport and diet alone will not suffice. What else to do?
- Wear shape clothes. Otherwise, tapping.
- Start your five-day marathon with an enema cleansing and a day of fasting.
- Make anti-cellulite wraps and take salt or soda baths.
- Use cosmetics for cellulite and stretch marks.
Taking all these measures, do not forget for a minute that five days for losing 7 kg are not enough and this poses a health risk. Therefore, in the smallest illness, this venture must be abandoned and time must be found for a longer period.
During the week
Many people consider losing 1 kg per day normal. Based on this simple arithmetic, losing 7 kg per week is an excellent option. In fact, nutritionists warn: safe weight loss is to lose 1 pound in 7 days. Anything else they call mockery 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 will not be as solid as five-day diets, but you need to tighten your belt: you will not go anywhere from hunger. What can you choose?
Babushkina
Limits daily calorie intake to 1, 000 kcal. The main rule of product selection is the minimum of carbohydrates and fats. The basis of the diet is 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 over 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, and with the maintenance of muscle mass due to protein.
5 tablespoons
An interesting diet that limits each serving to 5 tablespoons (about 150 g). You can not eat a larger amount at once. In full compliance with the principles of fractional nutrition. Plus is that you can eat almost anything. Restrictions apply only to alcohol (complete ban), sugar and salt (minimum).
sports
To lose weight safely at your beloved 7 kg, support your chosen diet with exercise. A rough plan could be as follows:
- Monday, Wednesday, Friday - cardio training, fitness, dancing;
- Tuesday, Thursday, Saturday - cycling / pool / horseback riding;
- every day - 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 advise the same ones that are prescribed for 5 days.
For 10 days
The more we go in the direction of time, the safer for health becomes weight loss. If you extend it for 10 days, it will not be so urgent, which means that the results will be more persistent.
Diet "Minus 7 kg in 10 days"
Ten-day diets are not only safe for your health, but will also be beneficial. For example, without salt normalizes the alkaline balance of water in the body, kefir will help with digestive problems, vegetables will be nourished with vitamins. They should be selected for 7 kg weight loss.
No salt
Assumes the use of all dishes without salt. Difficultly difficult to transfer, but gives excellent results. Contraindicated in heat. Drink as much water as possible to avoid dehydration.
Kefir
Low protein, low fat and low calorie diet. The daily rate 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.
vegetable
You can lose weight by 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 exercise program planned for weight loss for a week. The only addition is to increase the duration of running, walking, training in the simulator. This will improve performance.
Of the additional methods, you can advise, plus the previous ones, to sign up for a massage. Lymphatic drainage, cupping, anti-cellulite will help to get rid of excess pounds.
In 2 weeks
Losing seven pounds in two weeks is real and without strict diets, although without dietary restrictions, in a 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 wide, so there is a choice.
No carbohydrates
The diet should be designed in such a way that no more than 40 g of carbohydrates are released per day. Men are encouraged to rely on meat, women - on vegetables and fruits.
Brazilian
The diet is based on plant and protein foods. The daily calorie content is 1, 200 kcal. Sports are required to build muscle mass. You should eat strictly on schedule.
Hollywood
You can only eat at lunch and dinner, breakfasts are 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 need to deplete your body, as suggested in the short term options. Worth to hear here. Muscles should hurt moderately. If the feeling is very uncomfortable, reduce the strain. You can add strength exercises, choose a complex that works on some problematic parts of the body - for the abdomen, buttocks, arms. Running in the morning should become a habit. But do not forget to arrange all your workouts every day, otherwise you will be released and end up in the hospital.
For more
Here the choice is much wider and it is not necessary to apply all the procedures at once. Focus on two or three - this will suffice:
- form / taping clothes;
- wrappers;
- banjot;
- fasting days;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Dietary supplements.
In 3 weeks
If you have 3 whole weeks available, and before your ideal weight you have to get rid of only 7 kg, you are a happy person. After all, you have plenty of time to sit on diet and exercise. And all this without much stress.
Diet "Minus 7 kg in 21 days"The three-week diets are very interesting and have a balanced and varied diet. You do not need to torture yourself with hunger, because 7 kg will disappear even if the daily calorie intake is 1 500 kcal.
English diet
It is based on a special diet, suggests alternating days of vegetables and protein and limits daily calorie intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days - discharge drinking days. Of the drinks, preference is given to tea. Breakfast is as easy as it gets (compared to dinner).
Roller coaster
Represents jumps in the daily calorie content: in 1 and 3 weeks it decreases to 600-800 kcal, in 2 it increases to 1200. At the same time, any fat is 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 will not need to starve to death, but it is hard to tolerate without salt.
sports
If you want weight loss not to be associated with the appearance of stretch marks on the abdomen and sagging wrinkles, 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 workouts;
- a set of exercises for processing problem areas;
- evening walk.
Furthermore, you can visit a beauty salon or cosmetic medicine clinic to find out what supportive procedures they can offer. The range of their services in this regard is quite wide, from cedar barrels to press therapy. If you do not have the time or finances, the usual body wraps or massage that can be done at home will do.
In month
When you plan to lose 7 kg per month, you do not have to worry about your health. The process will develop quite well, and with proper organization of nutrition and physical activity, the weight will be stable and will not increase anymore.
Diet "Minus 7 kg in 1 month"
Protein
The basis of the diet is protein products: eggs, milk, lean meat, fish, seafood. Due to its duration, it requires mandatory intake of multivitamins and limits the daily calorie content of 1, 200 kcal. Ideal for those who do sports.
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 any problems.
sports
Having a whole month in reserve loosens your hands when it comes to sports. Fitness exercises, simulators, morning jogging, exercise complexes - with all this goodness, you can lose weight with 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 could own:
- breathing exercises;
- pulling the abdomen using a special technique;
- special types of yoga;
- walking in the race;
- Japanese towel exercise.
Unlike a five-day marathon, here you do not need to catch all the extra methods in a row: swallow fat-burning diet supplements, dive into a soda bath, and walk with a corrective corset all day. It is enough to cleanse the body properly, starting with the intestines and ending with the circulatory system. Getting rid 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 diet simply by organizing the right food. But in this case, you will need to play sports 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 authoring techniques that provide a step-by-step transition through several stages.
90 days separate meals
The three months of this diet consist of 22 cycles of 4 days each. The sequence cannot be changed. At the heart of - special food: day protein - starch - carbohydrates - vitamins. Every 7 cycles, you should arrange a day of drinking fasting.
Impulsive diet Ginsburgp
Assumes two diet regimens - supportive (to stabilize weight) and weight loss (reduced daily calorie intake). Refers to low fat, restricts the use of sweets. Suggests preparing multi-ingredient dishes, slowly tasting each and enjoying the taste. Frequent meals (up to 8 times a day) allow you to afford 3 months without interruption until the end.
sports
If you played sports before losing weight, keep exercising at the same pace. If you have not had anything with it, just increase physical activity. What to do every day about this:
- 1-2 stops to go on foot;
- refuse the elevator;
- heat every hour for 5 minutes;
- choose something from light physical activities: hula hoop, plank, rope, etc.
If you find the strength and take sports more seriously, in combination with diets and even just the right food, you can lose more than 7 kg.
For more
3 months is a long time for weight loss. You do not need to walk all this time in a tightening belt or corrective leggings, they will squeeze the organs and disrupt blood circulation. Too frequent wraps can cause an allergic reaction or thermal burns on the skin. Salon treatments last a maximum of one month. What, then, can be done to help with proper nutrition and adequate physical activity?
- See a dietitian.
- Find a product for long-term fat burning.
- Take a multivitamin course.
- Alternative procedures: do a course of 10 wraps - start taking 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 is 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. So first try to time the time in such a way that there is a difference: the effect will be more lasting and noticeable.