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Losing 2-3 kg is not a problem: it is enough to organize a few days of fasting, twist the hoop and drink laxatives. But what if he's missing a little more on the scale before the coveted figure? We see how to lose 7 kg weight with and without diet, and also whether it is possible to do without sports. We choose an action plan based on how long you plan to lose that weight.
Don't dream of doing it in less than 5 days. Even this period will be critical and undesirable. Express methods are full of health problems and a quick return of lost pounds. The best option for such a figure is 3-4 weeks.
If during weight loss you do not feel well, abandon the chosen method and review the nutrition system, training program or course of procedures.
During 5 days
Diet "Less 7 kg in 5 days"
To lose 7 kg in such a short time, good nutrition alone will not be enough. You must choose a strict diet and organize yourself 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 supposed to consume 2-3 liters of water per day and instead of meals, sandwiches made with black bread or whole grain and a low calorie, but nutritious layer. It can be tomatoes, lettuce, squash caviar, grated carrots, low-fat cottage cheese, applesauce, a plate of lean meat. Unsweetened fruits are allowed as snacks.
Grapefruit
You can use grapefruit as a fat burner. The low fat kefir will direct its action on the adipocytes and not on the muscles. As soon as they got hungry, they ate half of the fruit and washed it with a glass of kefir.
On green tea
Green tea can act both as a fat burner and as a diuretic in the diet. But it affects blood pressure and heart activity, so the daily norm is no more than 5 cups and no sugar. Lemon, milk, ginger, cinnamon and honey are allowed. Fruits and vegetables will be used as auxiliary products.
sport
Despite the fact that you will constantly feel drowsy due to a lack of carbohydrates and a lack of energy for intense workouts, it is simply necessary to exercise. The gym is optional, because there is too little time left, you can work on your figure at home. Daily:
- do morning exercises for at least 15 minutes at an intense pace;
- twist the hoop for 15 minutes;
- swing the press;
- stand in the bar (how long you can stand);
- in the afternoon, perform a series of exercises for weight loss: twisting, bending, squatting;
- in the evening, walk for at least 40 to 50 minutes.
If the day after such physical activity you feel pain in the muscles, determine its strength: tolerable - do this program for 5 days; unbearable - exclude the barbell, sit-ups and the set of exercises on days 2 and 4.
additionally
5 days is too short a period to lose 7 kg at a time. Therefore, sport and diet alone will not be enough. What else to do?
- Wear shapely clothes. Alternatively, save.
- Start your five-day marathon with an enema and a day of fasting.
- Do cellulite wraps and take salt or soda baths.
- Use cosmetics for cellulite and stretch marks.
As you take all of these steps, remember for a minute that five days to lose 7kg is not enough and poses a health risk. Therefore, at the slightest discomfort, this business should be abandoned and time should be 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 7kg in a week is a great option. In fact, nutritionists warn: Safe weight loss involves losing 1 kilogram in 7 days. Everything else they call a mockery of the body.
And yet, there are situations where it is simply necessary. We are developing an action plan on how to get things in order in such a short time.
Diet "Less 7 kg in 7 days"
Diets won't be as rigid as five-day diets, but you still have to tighten the belt - you won't go hungry anywhere. What can you choose?
Babushkina
Limit daily calorie intake to 1000 kcal. The main rule of product selection is a minimum of carbohydrates and fats. The basis of the diet is protein foods and vegetables. Recommended for athletes and men.
Buckwheat
Only suitable for those who like this grain. Buckwheat should be steamed according to a special recipe in the evening, 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, and with the preservation of muscle mass thanks to protein.
5 tbsp
An interesting diet that limits any serving to 5 tablespoons (about 150 g). You cannot eat more at once. Fully complies with the principles of fractional nutrition. The best part is that you can eat almost anything. The restrictions only apply to alcohol (total ban), sugar and salt (minimum).
sport
To lose weight on your darling 7kg, back up your chosen diet with workouts. An approximate plan could be the following:
- Monday, Wednesday, Friday - cardio workout, fitness, dance;
- Tuesday, Thursday, Saturday - cycling / swimming / horse riding;
- daily - exercise and jogging in the morning, hoop in the afternoon, brisk walking in the evening.
Among the additional activities, you can advise the same as prescribed for 5 days.
For 10 days
The further we go in terms of time, the safer it becomes to lose weight. If you stretch it for 10 days, it won't be so urgent anymore, which means the results will be more persistent.
Diet "Less 7 kg in 10 days"
Ten day diets are not only safe for your health, but they will also be beneficial. For example, without salt normalizes the water-alkaline balance in the body, kefir will help with digestive problems, vegetables will feed on vitamins. They should be chosen to lose weight of 7 kg.
Without salt
Assumes the use of all dishes without salt. It is difficult to transfer, but it gives great results. Contraindicated in heat. Drink as much water as possible to avoid dehydration.
Kefir
Protein diet, low in fat and calories. 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.
Vegetable
You can lose 7 kg weight if you eat mostly low-calorie, non-starchy vegetables. 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 planned training program to lose weight for a week. The only addition is to increase the duration of jogging, walking, exercising on simulators. It will improve performance.
Of the additional methods, you can advise, in addition to the previous ones, to register for a massage. Lymphatic drainage, suction cups, anti-cellulite will help to get rid of extra pounds.
In 2 weeks
Losing seven kilograms in two weeks is real and without a strict diet, although without dietary restrictions, in a sport the figure still cannot be corrected. Therefore, the activities will be the same.
Diet "Less 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.
Carb free
The diet should be designed so that it does not release more than 40 g of carbohydrate per day. Men are encouraged to rely on meat, women - on vegetables and fruits.
Brazilian
The diet is based on vegetable and protein foods. The daily calorie content is 1200 kcal. Sport is necessary to build muscle mass. You must eat strictly on time.
Hollywood
You can eat only for lunch and dinner, breakfasts are excluded. The diet is based on low calorie proteins and plant foods. Carbohydrates and fats prohibited. Limit your salt intake. The daily calorie content is 1000 kcal.
sport
You no longer need to exhaust your own body as suggested in the short term options. It is worth listening to it here. 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 a problematic part of the body - for the abdomen, buttocks, arms. Jogging in the morning should become a habit. But don't forget to schedule all of your workouts every other day or else you'll break loose and end up in the hospital.
additionally
Here the choice is much wider and it is not necessary to apply all the procedures at the same time. Focus on two or three - this will be enough:
- shapewear / taping;
- wraps;
- thermal baths;
- fasting days;
- take laxatives / diuretics;
- creams against stretch marks and cellulite;
- massage;
- Food supplements.
In three weeks
If you have 3 whole weeks in stock, and before your ideal weight you just need to get rid of 7 kg, you are a happy person. After all, you have plenty of time to diet and exercise. And all this without too much stress.
Diet "Less 7 kg in 21 days"The three-week diets are very interesting and have a balanced and varied diet. You don't need to torture yourself with hunger, because 7 kg will disappear even if the daily calorie intake is 1500 kcal.
English diet
It is based on a separate diet, suggests alternating days of vegetables and protein, and limits the daily calorie intake to 1000 kcal. 1, 2, 7, 14 and 21 days - unloading of consumption days. Among drinks, preference is given to tea. Breakfast is as light as it gets (as opposed to dinner).
Russian mountains
It represents jumps in the daily calorie content: in 1 and 3 weeks it decreases to 600-800 kcal, in 2 it rises to 1200. At the same time, fat is minimized, portion size is 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.
sport
If you want weight loss not to be accompanied by the appearance of stretch marks on the abdomen and sagging folds, tone the muscles. You can skip the run if you have trouble getting up in the morning. But light sports should be included in the program:
- morning workout;
- a series of exercises to solve problems;
- evening walks.
Additionally, you can visit a beauty salon or aesthetic medicine clinic to find out about the supportive procedures they can offer. The range of their services in this regard is quite wide, from cedar barrels to pressotherapy. If you don't have the time or the financial means, regular body wraps or massages that can be done at home will do the trick.
Per month
When you plan to lose 7 kg per month, you don't have to worry about your own health. The process will go quite well and with proper organization of nutrition and physical activity, the weight will be stable and will not increase further.
Diet "Less 7 kg in 1 month"
Protein
The basis of the diet consists of protein products: eggs, milk, lean meat, fish, seafood. Due to its duration, it requires the obligatory intake of multivitamins and limits the daily caloric content of 1200 kcal. Ideal for those who play sports.
Vegetarian
It is better to use the lacto-vegetarian option, when only meat and fish are prohibited and dairy products as well as plant foods remain. Thanks to this, you can create a varied and balanced menu that will allow you to lose weight without any problems.
sport
Having a whole month in reserve loosens your hands when it comes to sports. Workouts in the gym, simulators, morning jogging, exercise complexes - with all this goodness you can lose weight from 10 to 15 kg. Your goal is more modest, so slow down and try to tone your muscles in a smoother way. For example, you can master:
- breathing exercises;
- retraction of the abdomen using a special technique;
- special types of yoga;
- running;
- Japanese towel exercise.
Unlike a five-day marathon, here you don't have to grab all the extra 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 of slag will allow the organs to function without interruption, which will improve and consolidate the results obtained.
During 3 months
The easiest and safest option to lose 7kg is to lose it within 3 months.
Diet "Less 7 kg in 3 months"
You can do without dieting just by organizing the right nutrition. But in this case, you will have to practice a sport 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 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 sequence cannot be changed. At the heart of - separate nutrition: day of protein - starch - carbohydrates - vitamins. Every 7 cycles, you should organize a fasting day for drinking.
Ginsburgp pulse regime
It assumes two diets - supportive (to stabilize the weight) and unloading (decrease in daily calorie intake). Refers to low fat, limits the use of candy. Suggest to prepare multi-component dishes, slowly taste each of them and enjoy the taste. Frequent meals (up to 8 times a day) allow you to endure 3 months without interruption until the very end.
sport
If you played sports before losing weight, keep training at the same pace. If you have nothing to do with it, just increase physical activity. What you need to do daily for this:
- 1-2 stops to go on foot;
- refuse the elevator;
- warm up every hour for 5 minutes;
- choose something from light physical activities: hoop, plank, rope, etc.
If you find the strength and play sports more seriously, in combination with diet and even just good nutrition, you can lose a lot more than 7 kg.
additionally
3 months is a long time to lose weight. You don't have to walk all this time with a tightening belt or corrective leggings, they will tighten the organs and disrupt blood circulation. Too frequent wraps can trigger 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 good nutrition and sufficient physical activity?
- Consult a dietitian.
- Find a long term fat burning product.
- Take a multivitamin class.
- Alternative procedures: do a course of 10 wraps - start taking salt baths - then sign up for a massage, etc.
- Some of the author's body cleansing methods don't 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 period during which you want to lose weight. The smaller they are, the more difficult and dangerous they are for health. The longest, the easiest and the most useful. So first try to measure the time so that there is a margin: the effect will be more stable and noticeable.