This article provides comprehensive answers to questions about how to lose 7 kg of weight per week at home and what kind of diet should be followed for this. You will also learn some effective exercises that will help you burn fat quickly.
What factors can prevent weight loss?
Now, diets for weight loss at home will surprise few people, but why can't everyone who loses weight get rid of excess weight even with the most strictly planned diet? There are several reasons for this, we suggest you familiarize yourself with them in detail:
Sports
To lose weight at home, you need to exercise with any diet. With long-term restrictions on portion sizes and food quality, metabolism slows down, which, among other things, slows down the weight loss process. Sports activity stimulates the metabolism and helps to actively lose extra calories.
In addition, if you suddenly lose weight, the skin becomes loose and sagging, sports activities will help tighten it.
Nutrition
The basis of the diet should not be hunger strikes or junk food, but a small amount of healthy food. The first foods to be excluded from the list of permitted foods are chips, mayonnaise, carbonated drinks, fast food, fried, smoked, sweets.
Breakfast
Everyone should eat breakfast. Breakfast helps to activate the work process of the whole body, reduces the desire to eat during the day, therefore, the probability of gaining excess weight is reduced.
A dream
Sufficient sleep is the key to the beauty and health of the human body. If sleep is disturbed, a person feels depressed, gets tired quickly, starts eating a lot, subconsciously hopes that eating will give him more strength.
Stress
People react differently to stress. Some people start eating a lot, while others stop eating altogether. The first have problems with excess weight. In order to cope with yourself in such moments, it is recommended to go for a walk in the fresh air, do yoga, and do sports. These actions make a person more resistant to difficult situations.
Binge eating
It is common for a person to overeat after a long diet or hunger strike at home. Therefore, do not feel hungry, always have healthy snacks with you: dried fruits, crackers, fruits. So you will think less about food and avoid overeating.
Clean plan
Be sure to write down an action plan and desired goal to follow without being distracted by external factors. Thus, the weight loss process will be more effective and faster.
Magic pills
Under the influence of advertising, many people start buying diet pills and firmly believe that they will be able to get rid of extra pounds without any effort, just by drinking the medicine. There can be really effective drugs, but be sure to pay attention to the side effects after them. Only exercise and healthy eating will help you lose weight without harming your health.
Environment
Tell people around you that you plan to lose weight. After all, often as soon as you think about another diet, a friend invites you to sweet tea or your mother brings delicious pastries. Ask your loved ones to support you.
Diseases
Obesity can be caused by problems in the endocrine system, so definitely consult a doctor, eliminate the problem, and then take care of your figure.
Is it possible to lose 7 kg in a week without dieting?
How to lose 7 kg in a week at home without dieting? Often this question arises among women after holidays or before an important event. But nutritionists cannot give a definite answer to this, it all depends on the person. But you can follow the basic rules that will definitely help you to get rid of a few extra pounds at home without special diets.
Water
Drink 30 ml of water per 1 kg of weight during the day until 19: 00 - one glass each time. It helps cleanse the body of toxins and has a positive effect on kidney function. Do not forget to drink one or two glasses of warm water in the morning and take breakfast only after 30 minutes. If you add a teaspoon of lemon juice to your morning water, you will improve the functioning of your digestive system.
Avoid fizzy drinks. Replace them with herbal infusions; the best for fast weight loss are chamomile, parsley and green tea infusions.
1200 calories
Prepare a menu for two days so that the included products do not exceed 1200 kcal. The last dinner should be 3 hours before bedtime. Divide the food into 4-5 meals a day. Remember that physical activity is required. Running helps keep your body in good shape and activates the burning of excess weight in a few days.
- Give up sugar, eat a minimum of salt. Salt can retain fluid in the body, and this extra 2-3 kg. Therefore, minimize its consumption. Do not add salt to food while cooking, add excess salt on the plate.
- Avoid sweets and starchy foods. If it is difficult to live without sweets, then eat small amounts of sweet fruits or dried fruits to satisfy your sweet cravings.
- Avoid fried, smoked, fatty foods, eat more vegetables, fruits and protein foods.
- Sauerkraut will help you lose weight quickly. It contains a large amount of fiber, which, like a brush, cleanses the body of harmful substances. In addition, cabbage contains a large amount of useful substances and keeps the feeling of satiety for a long time.
Exercises
We suggest you familiarize yourself with the exercises that will help you lose 7 kg per week. You need to do a series of exercises 5 days a week. If you go to the gym, dedicate 2 sessions to cardio and 3 to strength training. It is better to seek the help of a trainer, who will choose an individual weight loss program for you.
Swing your legs
You can do this exercise very easily at home. Take a chair and hold the back of it with your hands. Place your feet shoulder width apart. Then, making sharp swings, lift your legs one by one as high as possible. For maximum effect, perform 3 sets of 20 repetitions.
Squat down
Squats for home use are ideal for losing weight in the lower body. Place your feet shoulder-width apart, while exhaling, bend your legs as if you want to sit on a chair, keep your back straight, bend forward slightly and return to the starting position while exhaling.
Jumping
Jumping is the easiest way to lose extra pounds. There is no special technique to perform them, the main thing is to start. The more you jump, the better. Remember to land with your feet bent to avoid injury.
Wood
Take a static body position, leaning only on your toes and hands, hold for 1-2 minutes. You can do several approaches at once or several times a day. This exercise helps to strengthen the muscles of the whole body and also fights fat deposits.
Effective and fast diet
One of the best diets for weight loss at home is cabbage. After all, this particular vegetable meets three main criteria: it satisfies the feeling of hunger for a long time, cleanses the body and fills it with almost all useful substances. Cabbage can be eaten in all its forms, preferably raw or steamed. We suggest you familiarize yourself with the sample menu for 7 days, after which you can get rid of 4-7 kg, depending on the characteristics of your body. Basic dietary rules:
Eat up to 600 g of cabbage soup and fresh cabbage every day, drink up to 2 liters of water.
Eat 4 times, not more than 200 g per serving.
Cabbage diet
- First day: during the day we eat cabbage soup, an orange, a glass of low-fat kefir, drink 2 liters of water.
- Second day: we eat vegetable soup again, we also eat raw vegetables, for dinner you can make a spicy vegetable salad with vegetable oil and 150 g of boiled chicken fillet, we drink water all day.
- Third day: cabbage soup, fruit, low-fat kefir, 100 g of boiled chicken.
- Fourth day: cabbage soup, vegetables, 150 g boiled fish, orange, kefir.
- Fifth day: cabbage soup, 150 g boiled chicken or lean fish, orange or grapefruit, low-fat kefir, fresh cabbage salad with olive oil.
- Follow the same diet for the next two days.
If you stick to the kefir diet, you can lose 7 kg of weight at home in a week, it will help you lose belly fat. But it refers to strict mono-diets, which are not recommended for long-term use.
Side effects
There are balanced and unbalanced diets. Balanced ones can be followed for a long time without harming health. Better to avoid the unbalanced ones altogether or stick to them for a week at most. Such nutrition can cause diseases of the gastrointestinal tract, liver, kidneys, and exhaustion of the body.