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Losing 2-3 pounds is not a problem: It is enough to set a few fasting days, turn the hula circle and drink laxatives. But what if the scales in front of the coveted figure are a little more missing? We understand how to lose 7 kg of weight with and without diet, and also whether it is possible to do without exercise. We choose an action program based on how long you plan to lose that 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 the rapid return of weight lost. 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 nutrition system, training program or procedure courses.
for 5 days
Diet "Minus 7 kg in 5 days"
Losing 7 kilos in such a short time will not be enough with proper nutrition alone. You have to choose a strict diet and set yourself up for a five-day hunger strike. We offer three of the most effective of all available options.
In the water and on the bread
It is assumed to consume 2-3 liters of water a day, and instead of eating - black or whole grain bread and sandwiches made from a low-calorie, but nutritious layer. It can be tomato, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, applesauce, a plate of lean meat. Unsweetened fruit is allowed as a snack.
Grapefruit
You can use grapefruit as a fat burner. Low-fat kefir will direct its action to adipocytes, not muscles. When they got hungry, they ate 1/3 of the fruit and washed it with a glass of kefir.
Green tea
Green tea can act as both a fat burner and diuretic as part of the diet. But it affects blood pressure and heart activity, so the daily norm is more than 5 cups and sugar-free. Lemon, milk, ginger, cinnamon, honey are allowed. Fruits and vegetables will be used as auxiliary products.
Sport
Although you will feel constantly sleepy due to a lack of carbohydrates and lack of energy for intense exercise, only exercise is necessary. The gym is optional, because there is little time left, you can work on the figure at home. Daily:
- do morning exercises for at least 15 minutes at an intense rhythm;
- turn the hula circle for 15 minutes;
- shake the press;
- stand at the bar (how long can you last);
- Do a set of exercises for weight loss in the afternoon: bending, bending, squatting;
- walk for at least 40-50 minutes in the evening.
If you feel pain in the muscles the day after such physical activity, determine its strength: tolerable - do this program for 5 days; unbearable - exclude bar, abs and workout set on days 2 and 4.
Additionally
5 days is too short to lose 7 kg in one go. For this reason, sports and diet alone will not be enough. What else?
- Wear shaping clothes. Alternatively, taping.
- Start your five-day marathon with an enema cleanse and fasting day.
- Make anti-cellulite wraps and take salt or soda baths.
- Use cosmetics for cellulite and stretch marks.
By taking all these precautions, remember for a minute that 5 days is not enough to lose 7 kilos and this is a health hazard. Therefore, this attempt should be abandoned in the slightest fatigue and a longer period of time should be found.
During the week
Most people think that losing 1 kg a day is normal. Based on this simple arithmetic, losing 7 pounds a week is a great option. In fact, nutritionists warn: to lose weight safely is to lose 1 kg in 7 days. They call everything a mockery of the body.
And yet there are situations where it is simply necessary. We are developing an action plan on how to regulate the numbers in such a short time.
Diet "Minus 7 kg in 7 days"
Diets will no longer be as strict as the five-day diets, but you still have to tighten the belt: you won't go anywhere from hunger. What can you choose?
Babushkina
It limits the daily calorie intake to 1, 000 kcal. The main rule of product selection is a minimum of carbohydrates and fats. The basis of the diet are protein foods and vegetables. Recommended for athletes and men.
Buckwheat
It is suitable only for those who love this grain. Buckwheat needs to be steamed in the evening according to a special recipe and consumed in limited quantities the next day. Additional items include boiled chicken breast, 1. 5% kefir, and green apples. It is difficult to convey. However, it is quite possible to lose 7 kg in 7 days and with the preservation of muscle mass due to protein.
5 tablespoons
An interesting diet that limits any serving to 5 tablespoons (about 150 g). You cannot eat more at one time. It fully complies with fractional nutrition principles. The plus is that you can eat just about anything. Restrictions apply only to alcohol (strict ban), sugar and salt (minimum).
Sport
To lose weight with your favorite 7 kg, support your chosen diet with exercise programs. A rough plan might look like this:
- Monday, Wednesday, Friday - cardio training, fitness, dance;
- Tuesday, Thursday, Saturday - cycling / pool / horse riding;
- daily - exercises and jogging in the morning, hula hoop in the afternoon, high speed walking in the evening.
Of the additional activities, you can suggest those that are prescribed for 5 days.
For 10 days
The further we go in terms of time, the more safe weight loss is for health. If you extend it for 10 days, it will not be so urgent anymore, which means the results will be more permanent.
Diet "minus 7 kg in 10 days"
Ten-day diets will not only be safe for your health, but also beneficial. For example, salt-free normalizes the water-alkaline balance in the body, kefir helps digestive problems, vegetables are fed with vitamins. They should be chosen to lose 7 kg of weight.
Without salt
It assumes that all salt-free dishes are used. It is difficult to convey but gives excellent results. Contraindicated in heat. Drink as much water as possible to stay hydrated.
Kefir
Protein, low-fat and low-calorie diet. The daily norm of the main product is 1 liter of kefir, 1. 5% oil. Additionally, you can add milk, fish, meat, and eggs to the diet.
Vegetables
If you mainly eat low-calorie and non-starchy vegetables, you can lose 7 kg of weight. As an additional food - unsweetened fruits and proteins (cottage cheese and kefir in the first place).
Sport
As for sports, here you can use the workout program planned to lose weight for a week. The only addition is to increase the times of running, walking, exercise in simulators. This will improve performance.
Of the additional methods, you can give advice in addition to the previous ones to sign up for a massage. Lymphatic drainage, cupping, anti-cellulite will help you get rid of excess weight.
In the 2 weeks
Losing seven pounds in two weeks is real, and without strict diets, without dietary restrictions, the figure still cannot be corrected in a sport. Therefore, the activities will be the same.
Diet "Minus 7 kg in 14 days"
The range of diets that allow you to lose 7 pounds in 2 weeks is quite wide, so there is a choice.
Does not contain 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 lean on meat, women - vegetables and fruits.
Brazil
The diet is based on vegetable and protein foods. Daily calorie content is 1. 200 kcal. Sport is necessary to build muscle mass. You should definitely eat according to the schedule.
Hollywood
You can only eat for lunch and dinner, breakfast is excluded. The diet is based on low-calorie protein and phytonutrients. Prohibited carbohydrates and fats. Limit salt. Its daily calorie content is 1, 000 kcal.
Sport
You no longer need to exhaust your own body, as suggested by the short-term options. It is worth listening to him here. The muscles should hurt in moderation. If the feeling is too uncomfortable, reduce the effort. You can add strength exercises, choose a complex that works on certain problem areas of the body for the abdomen, hips, arms. Running in the morning should become a habit. But remember to do all your workouts every two days, otherwise you will relax and stay in the hospital.
Additionally
Here the choice is much wider and it is not necessary to carry out all the procedures at the same time. Focus on two or three - this will be enough:
- forming / banding;
- wraps;
- bathrooms;
- fasting days;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Dietary supplements.
Within 3 weeks
If you have exactly 3 weeks in stock and need to get rid of just 7 kg before your ideal weight, you are a happy person. After all, you have a lot of time to do a diet and exercise. And all this without much stress.
Diet "Minus 21 kg in 7 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 even if the daily calorie intake is 1500 kcal, 7 kg will go.
British diet
It is based on a separate diet, recommends alternative vegetable and protein days, and limits daily calorie intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days - evacuation drinking days. Tea is preferred among beverages. Breakfast is as light as possible (as opposed to dinner).
Roller coaster
It represents jumps in daily calorie content: decreases to 600-800 kcal in 1 and 3 weeks, increases to 1200 in 2. At the same time, any fat is minimized, portion sizes are significantly limited.
Japanese
It is protein-rich, low-calorie and salt-free. The diet is based on rice, seafood, fish, fruit and vegetables. You won't have to starve, but it is hard to endure without salt.
Sport
If you want weight loss not to be accompanied by stretch marks and sagging folds in the abdomen, tighten the muscles. If you have trouble getting up in the morning, you can skip running. However, light sports should be included in the program:
- morning exercise;
- a set of exercises to solve problem areas;
- evening walks.
Additionally, you can visit a beauty salon or a cosmetic medicine clinic to find out what support procedures they can offer. The range of services in this regard is quite wide, from cedar barrels to presotherapy. If you don't have time or money, regular body wraps or massages that you can do at home will work.
Monthly
You don't have to worry about your own health when you plan to lose 7 pounds a month. The process will take place quite smoothly and with proper nutrition and physical activity organization, the weight will be constant and will not increase anymore.
Diet "Minus 7 kg in 1 month"
Protein
The basis of the diet are protein products: eggs, milk, lean meat, fish, seafood. It requires mandatory multivitamin intake due to its duration and limits the calorie content of 1. 200 kcal per day. Ideal for those who do sports.
Vegetarian
It is best to use the lacto-vegetarian option only when meat and fish are banned and dairy products are left with phytonutrients. In this way, you can create a varied and balanced menu that will allow you to lose weight smoothly.
Sport
A month of tow binds your hands in terms of sports. Exercises in the gym, simulators, morning run, workout complexes - with all these goodnesses, you can lose up to 10-15 kg of weight. Your aim is more modest, so slow down and try to tone your muscles more gently. For example, you might be able to master:
- breathing exercises;
- abdominal retraction using a special technique;
- special types of yoga;
- race walking;
- Japanese towel exercise.
Unlike a five-day marathon, you don't need to go through all the additional methods in a row here: swallow fat-burning dietary supplements, soak in a soda bath, and walk in a corrective corset all day. It is enough to clean the body properly, starting from 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 way to lose 7 kilos is to lose within 3 months.
Diet "Minus 7 kg in 3 months"
By organizing the right diet, you can do without dieting. However, in this case, you will need to exercise a little more intensely. If there is not enough time for this, you can choose one of the long-term diets. Often times, these are the author's techniques that offer a step-by-step transition from several stages.
90 days of separate meals
The three months of this diet consist of 22 cycles of 4 days each. The order cannot be changed. At the center of separate nutrition: protein day - starch - carbohydrate - vitamin. You must arrange a drinking fast day every 7 cycles.
Impulse diet Ginsburgp
It assumes two diet regimens - supportive (to balance weight) and unloading (reduction in daily calorie intake). Means low fat, limiting the use of desserts. It suggests preparing multi-ingredient dishes, tasting each slowly and enjoying its flavor. Frequent meals (up to 8 times a day) allow you to last 3 months without interruption to the end.
Sport
If you exercised before losing weight, keep exercising at the same pace. If you have nothing to do with it, you just need to increase physical activity. For this, you need to do daily:
- 1-2 stops for walking;
- refusing the lift;
- heat for 5 minutes every hour;
- Choose from light physical activities: hula hoop, board, rope, etc.
If you find strength and take it more seriously to play sports, with diets or even just eating right, you can lose much more than 7 kg.
Additionally
3 months is a long time to lose weight. You do not need to walk with a stretch belt or corrective leggings all this time, they compress the organs and disrupt the blood circulation. Too frequent dressing can trigger an allergic reaction or thermal burns on the skin. Salon treatments take a maximum of a month. So what can be done to help proper nutrition and adequate physical activity?
- See a dietician.
- Find a long term fat burning product.
- Take a multivitamin cycle.
- Alternative procedures: prepare a course of 10 wraps - start salt baths - then sign up for a massage, etc.
- Some of the author's methods of 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, it will depend on the time period you want to lose weight. The smaller they are, the more difficult and dangerous they are for health. The longer, the easier and more convenient. Therefore, try to initially time the time to be a margin: the effect will be more stable and noticeable.