How to lose extra weight?Many people ask this question.And he most often visits a person right before going on vacation or before an important event (for example, before a wedding).
The hateful kilograms accumulated for months and even years, and now the task is to say goodbye to them as soon as possible.It is difficult, but possible.
So the goal is to lose 7 kg in 7 days.What does it take to achieve this?
What are the dangers of sudden weight loss?
In the process of fighting excess weight, nothing stimulates better than "minus" on the scale.However, rapid weight loss can cause significant and often irreversible health damage.
What dangers can you face if you decide to bring your figure to perfection in just a week?
- Metabolic problems.Many people encounter the situation that adherence to strict diets and increased physical activity do not affect their body weight in any way.This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscular dystrophy.This is possible due to the lack of fat tissue and consumption of muscle tissue.
- Stomach ulcer and gastritis.One of the factors that lead to rapid weight loss are strict diets.There is not enough food in the stomach.As a result, the produced gastric juice has a destructive effect on the walls of not only the stomach and duodenum.
- Hormonal imbalance and, as a result, disturbances in the menstrual cycle and problems with conception.This is explained by the fact that the distribution of a number of hormones takes place with the participation of fat tissue.Also in the latter, the conversion of male hormones into female hormones is carried out.
- Heart rhythm disorders and blood pressure spikes.Excess weight negatively affects the functioning of the cardiovascular system.However, rapid weight loss does not have the best effect.In order to fully gain extra pounds, the blood vessels were stretched over time, and returning them to their previous size is a rather long-term process.
- Disorders in the work of the nervous system.Lack of vitamin B, as well as stress due to a basic insufficient amount of food, manifests itself in bad mood and even depression.
- Avitaminosis.When you follow a diet, the body does not receive the necessary amount of nutrients.This manifests itself through problems with the skin, hair, nails and so on.It also threatens the deterioration of the body's immune defenses and frequent illnesses.
- With sudden weight loss, the skin does not have time to adjust and looks taut and loose.This can often be resolved only with the help of a surgeon.
The listed dangers should make you think about the advisability of sudden weight loss.
Tips for quick weight loss at home
If the desire for dramatic weight loss still "prevails", then you need to approach this process wisely.
It would be most correct to seek advisory services from a specialized specialist (nutritionist).It will be even better if this doctor monitors the results obtained.
You should not suddenly reduce the amount of food you consume.Despite the weight loss process, the body must receive all the nutrients necessary for its healthy functioning.
It is necessary to remember that rapid and noticeable weight loss is good, but it is more important to keep the result.This is only possible if you choose the right weight loss regimen.
The faster the pounds are lost, the more likely they are to come back.Often, the reverse process leads to a worsening of the situation, i.e. an even greater excess of fatty tissue.
Meals should be frequent (at intervals of no longer than four hours), and portions should be small.
Proper weight loss is not possible only through dietary changes.The body needs constant physical activity.This will help not only burn fat, but also tighten the body.
You can speed up the process of losing weight by eliminating flour products, alcohol, mayonnaise, carbonated drinks, sweets and delicacies that contain starch.
A person loses weight, following two goals: to improve appearance and reduce the burden on the body.It is important that this does not happen to the detriment of health.Since in this case none of the goals will be achieved.
The most popular diet for losing weight by 7 kg in a week
There are countless diets for quick weight loss.However, the most positive results are shown by protein, low-calorie and mono-diets.
Protein regimens rely on eating foods high in protein and avoiding fats and carbohydrates.
Products allowed for consumption are eggs, meat, fish.Building a diet based on them practically eliminates the feeling of hunger.Muscle mass is not lost, and weight loss occurs through the fight against fluid and fat.
This diet does not exclude the consumption of vegetables.They can be 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 several days. When constructing, you must be guided by taste preferences and common sense.
Examples of foods are grains, dairy products, 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 adhere to the allowed daily intake of calories.The latter are determined individually.
This takes into account age, state of health, degree of physical activity, indicators of weight (initial and desired).Most often, the norm is set at 1000-1200 kcal.
To help your body cope with the challenges of losing weight through diet, you can take vitamin complexes at the same time.It will partially compensate for the insufficient amount of nutrients entering the body.
The optimal duration of diets to reduce the negative impact on health is one week.
How to lose 7 kg in 7 days without diet and sports
In the global market, there are many options for fighting obesity without mandatory diets and exhausting training.These include 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 dieting.
Now you can easily find T-shirts of various lengths, pants, shorts, underwear, entire sports sets, which, according to the description, contribute to weight loss.The choice should be based on the problem areas.
This way you can treat the hips, chest or back separately, leaving the rest of the body unchanged.If the problem is global, then a tracksuit is suitable.
The principle of operation of such things lies in the elemental removal of excess fluid and toxins from the body.This happens because of the "sauna" effect.The clothes are tight.
In it, the body heats up and actively sweats.Thus, subcutaneous metabolic processes are accelerated several times.
The figure looks good in such things.The process of losing weight is accompanied by the fight against cellulite.
At first glance, there are only advantages.But there are also disadvantages.By tightening the problem areas, such clothing hinders the flow of lymph.The result can be various diseases.
Also, unscrupulous manufacturers may violate quality standards, which is why such clothes can cause rashes.
Many people believe that the most dubious way to lose weight is the use of special chewing gums.Their manufacturers assure consumers that this product suppresses appetite and contains extracts of exotic plants that help burn fat.But there is no adequate explanation for that.
A healthy person understands that under the influence of chewing, the appetite only increases.At the same time, gastric juice is produced which, in the absence of food in the stomach, corrodes its mucosa.In this case, the negative impact is obvious.
Slimming pads are the safest of the considered weight-fighting options.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 is minimal.
A slimming belt, as well as special clothing, helps to remove fluid and toxins.Also, due to the massage effect, it improves blood circulation.All this together leads to weight loss.
The thermal belt and the sauna belt are an elastic band made of several layers, supplemented with the necessary fasteners.Different massage belts are supplemented with appropriate mechanisms.
It is dangerous to use this option during pregnancy and in the presence of any diseases of the cardiovascular and reproductive systems.
The effectiveness of the considered options is not always high, and sometimes not proven at all.It is almost impossible to get rid of excess fat quickly using only them.
Exercise program for weight loss
Fighting excess weight with the right approach includes playing 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 the floor with your hands, then jump up, raising your hands above your head.The exercise is performed as quickly as possible.
- Take a standing position, supporting your body with your fingers and hands.The knees alternately approach the chest.First straight (right knee to right chest and vice versa), then cross touch.The intensity of the exercise should resemble running.
- Kneel down.The abdomen and buttocks are tucked in.You should alternate landing on your left and right thigh.In this case, touching the floor on both sides of the calves should be minimal so that the muscles are constantly in tone.
- Lean your back against the wall and squat so that your legs form a right angle in relation to the floor and your body (the position resembles a person sitting on a chair).Fix the body for maximum time.
- Stand with your back to the couch or chair.Place one leg with the tip of the foot on the selected support.Perform a series of deep squats on the other leg.The further you are from the support, the more effective the exercise.
- Starting position – lying on your back, legs bent at the knees.It is necessary to raise the pelvis as high as possible, in that position connect and separate the knees and return to the initial position.Repeat the selected number of times.
- Starting position – standing with legs wide apart.Perform deep squats on each leg alternately.
- Take a lying position.Raise your legs perpendicular to the floor.Use your abdominal muscles to lift your pelvis off the floor, making a birch without your hands, and stay in that position for a few seconds.Repeat the exercise the selected number of times.
- Lie on your left side.Pull in your butt 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 dog pose, exhale and immediately tighten your abdominal and gluteal muscles as much as possible.Hold your breath while counting to 10 in your head. Exhale, relax.Repeat the steps at least 5 times.
The number of executions depends on the physical ability of the person and is chosen individually.This program can be performed in several ways.
The load should be slightly increased 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 reasonable action.
First of all, you need to rethink your daily routine.Getting a full eight hours of sleep is the main aspect.If the connection between normal rest and weight loss is hard to believe, you should at least be convinced by the argument that you don't feel hungry while you sleep.
You have to be careful what goes on the plate, in what quantity and in what combination.There are simply incompatible foods, the consumption of which burdens the digestive system and leads to jumps on the scale.It is better to avoid high-calorie foods.
You must eat slowly.It is better to use small containers and even small appliances.In no case should you skip meals (especially in the first half of the day).
The next aspect is sports.You can sign up for a fitness class or gym.It is better to bring a sister or friend with you to motivate each other to go to training.
There are usually 2-3 classes a week, but in the case of urgent weight loss (and 3 weeks is not one, but still very little) it is not enough.On your days off after going to the gym, you have to study on your own.
The main goal of such "home" training is not to build muscle mass and get in shape (although that would be great), but to keep the metabolism in good shape.Make this a 10-minute warm-up.This will do.
Free time at this time should be especially fun, which will also distract from the refrigerator.
How to maintain results
It doesn't matter if the goal is reached in a week or in 2-3 weeks.Now the most important thing is to keep the new form.
To do this you need:
- every morning after going to the toilet, stand on the scale to catch "plus 300 grams", not "plus 2 kg";
- continue to do sports (you can already refuse the daily exhaustion of the body; it is enough to visit the gym 2-3 times a week);
- it is necessary to follow a proper diet and daily routine;
- do not consume foods such as chips, mayonnaise, carbonated drinks and so on (they are contraindicated even for those who are satisfied with their weight).
Remember, it is easier to maintain body weight than to heroically fight with extra centimeters.