How to lose excess weight?Many people ask themselves this question.And he visits a person very often shortly before going on vacation or before some significant event (for example, before a wedding).
The hated kilograms have accumulated over many months or even years, and now the task is to say goodbye to them as soon as possible.It's difficult, but possible.
So the goal is to lose 7 kg in 7 days.What is needed to achieve it?
What are the dangers of sudden weight loss?
In the process of fighting excess weight, nothing stimulates better than "disadvantages" on the scales.However, rapid loss of kilograms can cause significant and often irreparable damage to health.
What dangers can you run if you decide to bring your figure to perfection in just one week?
- Metabolism problems.Many people are faced with a situation where adherence to strict diets and increased physical activity do not affect body weight in any way.This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscle mass dystrophy.This is possible due to the lack of adipose tissue and the consumption of muscle tissue.
- Stomach ulcers and gastritis.One of the factors that lead to rapid weight loss is strict diets.Not enough food enters the stomach.As a result, the gastric juice produced has a destructive effect on the walls of not only the stomach and duodenum.
- Hormonal imbalance and, as a result, disruption of the menstrual cycle and problems with conception.This is explained by the fact that the distribution of a number of hormones occurs with the participation of adipose tissue.Also in the latter the conversion of male hormones into female ones occurs.
- Heart rhythm disorders and blood pressure changes.Excess weight has a negative impact on the functioning of the cardiovascular system.However, rapid weight loss does not have the best effect.To fully gain additional kilograms, the blood vessels have stretched over time, and their restoration to their previous size is a rather long process.
- Malfunctions of the nervous system.Lack of vitamin B, as well as stress due to insufficient food, manifests itself in low mood and even depression.
- Avitaminosis.When following a diet, the body does not receive the necessary amount of nutrients.This manifests itself through problems with skin, hair, nails and so on.This also threatens the deterioration of the body's immune defenses and frequent diseases.
- With sudden weight loss, the skin does not have time to adapt and appears tight and sagging.This can often only be resolved with the help of surgeons.
The dangers listed should make you think about the advisability of sudden weight loss.
Tips for losing weight quickly at home
If the desire to dramatically lose weight continues to "take over", then you need to approach this process wisely.
It would be more correct to seek advice from a specialized specialist (nutritionist).It would be even better if this doctor monitored the results obtained.
You shouldn't drastically 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 losing weight quickly and noticeably is good, but it is more important to maintain the result.This is only possible if you choose the right weight loss regime.
The faster you lose the pounds, the more likely they are to return.Often the reverse process leads to a worsening of the situation, i.e. to a further excess of adipose tissue.
Meals should be frequent (at intervals of no more than four hours) and portions should be small.
Successful weight loss is not possible through dietary changes alone.The body needs constant physical activity.This will help not only burn fat tissue, but also firm the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, carbonated drinks, sweets and starchy delicacies.
A person loses weight, pursuing two goals: improving appearance and reducing the load on the body.It is important that this does not happen to the detriment of your health.Since in this case none of the objectives will be achieved.
The most popular diets for losing weight by 7 kg in a week
There are countless diets for emergency weight loss.However, the most positive results are shown by protein, low-calorie and mono diets.
Protein diets are based on consuming high-protein foods and avoiding fats and carbohydrates.
The 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 by fighting liquids and fats.
This diet does not exclude the consumption of vegetables.They can be fresh or heat-treated.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 building it, you need to 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 the diet.
The list of products is unlimited.The main thing is to comply with the permissible daily calorie intake.The latter are determined individually.
This takes into account age, state of health, degree of physical activity, weight indicators (initial and desired).Most often, the norm is set at 1000-1200 kcal.
To help your body cope with the challenges of weight loss through diets, you can take vitamin complexes at the same time.They will partially compensate for the insufficient amount of nutrients entering the body.
The optimal duration of diets to minimize the negative impact on health is one week.
How to lose 7 kg in 7 days without diet or sport
On the global market there are many options to combat obesity without compulsory diets and exhausting workouts.This includes 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, trousers, shorts, underwear, entire sports sets that, according to the description, contribute to weight loss.The choice should be based on problem areas.
This way you can treat 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 elementary removal of excess fluid and toxins from the body.This happens due to the “sauna” effect.The clothes are tight.
The body heats up and sweats actively.Thus, subcutaneous metabolic processes are accelerated several times.
The figure in these things seems suitable.The weight loss process is accompanied by the fight against cellulite.
At first glance there are only advantages.But there are also disadvantages.Such clothing, narrowing problem areas, prevents the flow of lymph.The result can be a variety of ailments.
In addition, unscrupulous manufacturers can violate quality standards, which is why such clothing can cause rashes.
Many people consider the use of special chewing gum to be the most dubious way to lose weight.Their manufacturers convince consumers that this product suppresses the sense of appetite and contains extracts of exotic plants that help burn fat.But there is no adequate explanation for this.
A sane person understands that under the influence of chewing movement the appetite only grows.At the same time, gastric juice is produced which, in the absence of food in the stomach, corrodes its lining.In this case the negative impact is evident.
Slimming insoles are the safest options for fighting kilograms.It has long been proven that the feet are directly connected by invisible threads to all systems of the human body.The correct pattern on the insoles helps to normalize and accelerate metabolic processes.
The effectiveness of this option is questionable, but the damage caused is minimal.
A slimming belt, like special clothing, helps remove fluids and toxins.Furthermore, thanks to the massage effect, it improves blood circulation.Taken together, all of this leads to weight loss.
The heat belt and sauna belt are an elastic band consisting of several layers, completed with the necessary fasteners.Various massage belts are integrated with appropriate mechanisms.
It is dangerous to use this option during pregnancy and in the presence of any diseases of the cardiovascular and reproductive system.
The effectiveness of the options considered is not always high and sometimes not proven at all.It is almost impossible to quickly eliminate excess fatty tissue using these alone.
Workout program to lose weight
Fighting excess weight with the right approach involves playing sports.
Here are some of the best effective exercises that will bring you closer to your desired result every day:
- Starting position: standing, legs together.You should sit down and simultaneously touch the floor with your hands, and then jump out, raising your arms above your head.The exercise is performed as quickly as possible.
- Assume a standing pose, supporting your body on your toes and hands.The knees are brought alternately to the chest.First straight (from right knee to right chest and vice versa), then cross touch.The intensity of the exercise should resemble running.
- Get on your knees.The abdomen and buttocks are retracted.You should lower yourself alternately onto your left and right thigh.In this case, contact with the floor on both sides of the calves should be minimal so that the muscles are constantly toned.
- Press your back against the wall and squat so that your legs form a right angle to the floor and body (the position resembles a person sitting in a chair).Correct the body for the maximum time.
- Stand with your back to the couch or chair.Place one leg with the top of the foot on the selected support.Perform a set of deep squats on the second leg.The further you move away from the support, the more effective the exercise will be.
- Starting position: lying on your back, legs bent at the knees.It is necessary to raise the pelvis as high as possible, in this position unite and spread the knees and return to the starting position.Repeat the selected number of times.
- Starting position: standing with legs apart.Perform deep squats on each leg alternately.
- Take a supine position.Raise your legs perpendicular to the floor.Use your abdominal muscles to lift your pelvis off the floor, forming a birch without using your hands, and stay in this position for a couple of seconds.Repeat the exercise the selected number of times.
- Lie on your left side.Pull your buttocks and stomach in.Raise your right leg as high as the stretch allows.
- The last exercise of this series of exercises should be performed.Get into the doggy position, exhale and immediately tense your abdominal and buttock muscles as much as possible.Hold your breath while mentally counting to 10. Exhale, relax.Repeat the steps at least 5 times.
The number of executions depends on the physical form of the person and is selected individually.This program can be run in several approaches.
The load should be slightly increased every day by increasing the number of repetitions.
Lose 7 kg in 2-3 weeks
Getting rid of 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 reconsider your daily routine.Getting a full eight hours of sleep is the main thing.If it's hard to believe the connection between normal rest and weight loss, you should at least convince yourself with the argument that you don't feel like eating while you sleep.
You should be careful about what ends up on your plate, in what quantity and in what combination.There are simply incompatible foods, the consumption of which puts a strain on the digestive system and leads to jumps on the scales.It is best to avoid high-calorie foods.
You have to eat slowly.It is best to use small dishes and even small household appliances.Under no circumstances 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's best to bring your sister or friend with you to motivate each other to go to training.
Usually 2-3 classes are held per week, but in case of urgent weight loss (and 3 weeks is not one, but still very few) this is not enough.On the days you don't go to the gym, you have to study on your own.
The main goal of these "home" workouts is not to build muscle mass and get fit (although that would be great), but to keep your metabolism in good shape.Let this be a 10 minute warm up.This will be enough.
Free time at this time should be especially fun, which will also distract attention from the refrigerator.
How to maintain results
It does not matter whether the goal is achieved in one week or in 2-3 weeks.The main thing now is to maintain the new shape.
To do this you need:
- every morning after going to the bathroom, step on the scale to take "plus 300 grams" and not "plus 2 kg";
- continue to play sports (you can already refuse the daily exhaustion of the body; it will be enough to visit the gym 2-3 times a week);
- it is necessary to adhere to the correct 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 happy with their weight).
Remember, it is easier to maintain body weight than to heroically fight with extra centimeters.