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Losing 2-3 kg is not a problem: simply schedule a couple of days of fasting, turn the hula hoop and drink laxatives. But what if there is a little more left in the balance before the coveted figure? We found out how to lose weight by 7 kg with and without diets, and also whether it is possible to do without sports. We choose an action program based on how long you plan to lose this weight.
Don't dream of doing it in less than 5 days. Even this period will be critical and undesirable. Express methods are plagued with health problems and a quick return on lost pounds. The best option for such a figure is 3-4 weeks.
If in the course of weight loss you feel bad, then abandon the chosen method and review the nutrition system, training program or courses of procedures.
For 5 days
Diet "Less 7 kg in 5 days"
To lose 7 kg in such a short time, proper nutrition alone will not be enough. You must choose a strict diet and prepare for a five-day hunger strike. Of all the available options, we offer three of the most effective.
In the water and in the bread
You are supposed to consume 2-3 liters of water per day and instead of meals, sandwiches made from brown or whole wheat bread and a low calorie but nutritious layer. It can be tomatoes, lettuce, pumpkin caviar, grated carrots, low-fat cottage cheese, applesauce, a lean meat dish. Unsweetened fruits are allowed as snacks.
Pink 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 were hungry, they ate half the fruit and washed it down with a glass of kefir.
In green tea
Green tea can act as a fat burner and diuretic as part of 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, honey are allowed. Fruits and vegetables will be used as auxiliary products.
Sport
Even though you will constantly feel drowsy due to a lack of carbohydrates and a lack of energy for intense workouts, you simply need to exercise. The gym is optional, because there is very little time left, you can work your figure at home. Daily:
- do morning exercises for at least 15 minutes at a vigorous pace;
- rotate the hula hoop for 15 minutes;
- balance the press;
- stand on the bar (how long can you stand);
- in the afternoon, perform a series of exercises for weight loss: twisting, squatting, squatting;
- at night, walk for at least 40-50 minutes.
If the next day after this physical activity you feel pain in the muscles, determine your strength: tolerable: do this program for 5 days; excruciating - exclude the barbell, crunches, and the second and fourth day set of exercises.
further
5 days is too short a period to lose 7 kg in one go. Therefore, sport and diet alone will not be enough. What else to do?
- Wear girdles. Alternatively, recording.
- Begin your five-day marathon with an enema cleanse and a day of fasting.
- Get cellulite wraps and salt 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 is not enough and this poses a danger to health. Therefore, at the slightest discomfort, this undertaking must be abandoned and time must be found for a longer period.
During the week
Many people consider it normal to lose 1 kg a day. Based on this simple arithmetic, losing 7kg in a week is a great option. In fact, nutritionists warn: the safe weight loss is to lose 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 developed an action plan on how to order the figure in such a short time.
Diet "Less 7 kg in 7 days"
The diets will no longer be as rigid as the five-day diets, but you still have to tighten your belt - you won't go from hunger anywhere. What can you choose?
Babushkina
Limit your daily caloric intake to 1, 000 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
Suitable only for lovers of this grain. Buckwheat should be steamed according to a special recipe in the evening and then eaten in a limited amount during 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 due to protein.
5 tbsp
An interesting diet that limits any serving to 5 tablespoons (approx. 150 g). You cannot eat more at one time. It fully complies with the principles of fractional nutrition. The advantage is that you can eat almost everything. The restrictions apply only to alcohol (complete ban), sugar and salt (minimum).
Sport
To safely lose weight at your prized 7kg, support your chosen diet with workouts. An approximate plan could be the following:
- Monday, Wednesday, Friday: cardio training, fitness, dance;
- Tuesday, Thursday, Saturday: cycling / swimming / riding;
- daily: exercises and jog in the morning, hula hoop in the afternoon, brisk walking at night.
Of 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 for our health to lose weight. If you stretch it for 10 days, it will not be as urgent anymore, which means that 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 it normalizes the water-alkaline balance in the body, kefir will help with digestive problems, vegetables will be nourished with vitamins. They should be chosen to lose weight by 7 kg.
Salt free
It assumes the use of all dishes without salt. It is difficult to transfer, but it gives excellent results. Contraindicated in heat. Drink as much water as possible to avoid dehydration.
Kefir
Protein diet, low in fat and low in calories. The daily norm of the main product is 1 liter of kefir, 1, 5% fat. As an additional, you can include milk, fish, meat and eggs in the diet.
Vegetable
You can lose 7 kg of weight if you eat mainly low-calorie, non-starchy vegetables. As additional food: fruits and proteins without sugar (cottage cheese and kefir first).
Sport
As for sports, here you can use the programmed training program to lose weight for a week. The only addition is to increase the duration of jogging, walking, exercising on simulators. This will improve performance.
Of the additional methods, you can advise, plus the previous ones, to sign up for a massage. Lymphatic drainage, suction cups and anti-cellulite will help shed extra pounds.
In 2 weeks
Losing seven kilograms 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 "Less 7 kg in 14 days"
The range of diets that allow you to lose 7 kg in 2 weeks is quite extensive, so there is an option.
Carb free
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 on vegetables and fruits.
Brazilian
The diet is based on plant and protein foods. The daily caloric content is 1, 200 kcal. Sports are necessary to build muscle mass. You need to eat strictly on time.
Hollywood
It can only be eaten for lunch and dinner, breakfasts are excluded. The diet is based on low-calorie protein and plant foods. Forbidden carbohydrates and fats. Limit salt. The daily caloric content is 1, 000 kcal.
Sport
You no longer need to exhaust your own body, as suggested in the short-term options. It is worth listening to here. The muscles should hurt in moderation. If the sensation is too uncomfortable, reduce the effort. You can add strength exercises, pick up a complex that works on some problematic part of the body: for the abdomen, buttocks, arms. Running in the morning should become a habit. But don't forget to organize all your workouts every other day, otherwise you will get lost and end up in the hospital.
further
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:
- shapers / tapes;
- wrappers
- Spa;
- fasting days;
- taking laxatives / diuretics;
- creams for stretch marks and cellulite;
- massage;
- Dietary supplements.
In 3 weeks
If you have 3 full weeks in stock, and before your ideal weight you only need to shed 7 kg, you are a happy person. After all, you have a lot of time to diet and exercise. And all this without much stress.
Diet "Less 7 kg in 21 days"The three-week diets are very interesting and have a balanced and varied diet. It is not necessary 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 separate diet, suggests alternating days of vegetables and protein, and limits your daily calorie intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days - unloading the days to drink. Of the drinks, preference is given to tea. Breakfast is as light as possible (unlike dinner).
Roller coaster
It represents jumps in the daily caloric content: in 1 and 3 weeks it decreases to 600-800 kcal, in 2 it increases to 1200. At the same time, fats are minimized, portion sizes are significantly limited.
Japanese
It is proteinaceous, 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 is difficult to tolerate without salt.
Sport
If you want the weight loss not to be accompanied by the appearance of stretch marks on the abdomen and sagging folds, tone the muscles. You can stop running if you find it difficult to get up in the morning. But light sports should be included in the program:
- morning workout;
- a set of exercises to solve problem areas;
- night walks.
Also, you can visit a beauty salon or cosmetic medicine clinic to find out what supportive procedures they can offer. The range of its services in this regard is quite wide, from cedar barrels to pressotherapy. If you don't have the time or the finances, ordinary body wraps or massages that can be done at home will suffice.
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 smoothly, and with the proper organization of nutrition and physical activity, the weight will be stable and will no longer increase.
Diet "Less 7 kg in 1 month"
Protein
The basis of the diet are protein products: eggs, milk, lean meats, fish, shellfish. Due to its duration, it requires the mandatory intake of multivitamins and limits the daily caloric intake of 1, 200 kcal. Ideal for those who practice sports.
Vegetarian
It is better to use the lacto-vegetarian option, when only meat and fish are prohibited, and dairy products are left along with plant foods. Thanks to this, you can create a varied and balanced menu that will allow you to lose weight without any problem.
Sport
Having a whole month of reserve unleashes your hands when it comes to sports. Workouts in the gym, simulators, morning jog, exercise complexes - with all these benefits, you can lose weight by 10-15 kg. Your goal is more modest, so slow down and try to tone your muscles in a gentler way. For example, you can master:
- breathing exercises;
- retraction of the abdomen using a special technique;
- special types of yoga;
- walking race;
- Japanese towel exercise.
Unlike a five-day marathon, here you don't need to use all the additional methods in a row: swallowing fat-burning dietary supplements, soaking in a soda bath, and walking in a corrective brace all day. It is enough to properly cleanse the body, starting with the intestines and ending with the circulatory system. The release of the slag will allow the organs to function without interruption, which will improve and consolidate the results obtained.
For 3 months
The easiest and safest option to lose 7 kg is to lose it in 3 months.
Diet "Less 7 kg in 3 months"
You can do without diets simply by organizing proper nutrition. But in this case, you will need to play sports with a little more intensity. If there is not enough time for it, you can opt for one of the long-term diets. Most of the time, these are signature techniques that offer a step-by-step multi-phase passage.
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: protein - starch - carbohydrates - vitamin day. Every 7 cycles, you need to organize a fasting day to drink.
Ginsburgp impulse diet
Assume two dietary regimens: support (to stabilize weight) and discharge (decrease in daily calorie intake). Refers to low fat, limits the use of sweets. He suggests preparing multi-component dishes, slowly tasting each one and enjoying the flavor. Frequent meals (up to 8 times a day) allow you to endure 3 months without interruption to the end.
Sport
If you played sports before losing weight, continue training at the same pace. If you had nothing to do with it, it is enough to increase your physical activity. What do you have to do daily for this:
- 1-2 stops to go on foot;
- refuse the elevator;
- heat every hour for 5 minutes;
- Choose one of the light physical activities: hula hoop, board, rope, etc.
If you find strength and play sports more seriously, in combination with diets and even just proper nutrition, you can lose much more than 7 kg.
further
3 months is a long time to lose weight. You do not need to walk all this time in a tight belt or corrective tights, as they will tighten the organs and disrupt blood circulation. Too frequent wraps can trigger an allergic reaction or thermal skin burns. Salon treatments have a maximum duration of one month. So what can be done to help with proper nutrition and sufficient physical activity?
- Consult a dietitian.
- Find a long-term fat burning product.
- Take a multivitamin course.
- Alternative procedures: did a 10-wrap course, start taking 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 is time to use them.
There are many ways to get rid of 7 kg. First of all, they will depend on the length of time you want to lose weight. The smaller they are, the more difficult and dangerous for health. The longer, the easier and more useful. So initially try to time the time in such a way that there is a margin - the effect will be more stable and noticeable.