How to lose weight? Many people ask this question. And he visits the person most often just before the holiday trip or before any significant event (for example, before the wedding).
The pounds you hate accumulate for months or 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 lbs in 7 days. What does it take to achieve that?
What threatens severe weight loss
In the process of fighting overweight, nothing stimulates better than the “minus” on the scales. However, rapid weight loss can cause significant and often irreparable damage to health.
What dangers can you face when you decide to bring your figure to perfection in just one week?
- Metabolic disorders. Many are faced with a situation where adherence to strict diets, increased physical activity does not in any way affect body weight. This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscle mass dystrophy. This is possible with a lack of adipose tissue and muscle loss.
- Gastric ulcer and gastritis. One of the factors that leads to rapid weight loss is a strict diet. 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.
- Disorder of hormone levels and, as a result, menstrual disorders and problems with conception. This is due to the fact that the distribution of a certain number of hormones takes place with the participation of adipose tissue. Also in the latter, the transformation of male hormones into female hormones takes place.
- Heart rhythm disturbances and blood pressure spikes. Being overweight negatively affects the work of the cardiovascular system. However, losing weight fast is not the best effect. To completely enrich the extra pounds, the blood vessels stretch over time, and returning them to their previous size is a rather long process.
- Nervous system disorders. Vitamin B deficiency, as well as stress due to an elemental lack of food, are manifested by a declining mood and even depression.
- Avitaminosis. If the diet is followed, the required amount of nutrients does not enter the body. This is manifested through problems with skin, hair, nails and so on. It also threatens the deterioration of the body's immune defenses and common diseases.
- With a sharp weight loss, the skin has no time to adjust, looks stretched and relaxed. This can often be resolved only with the help of a surgeon.
These dangers should make you consider the instructions for drastic weight loss.
Tips for fast weight loss at home
If the desire for dramatic weight loss still "prevailed", then you need to act sensibly towards this process.
It would be best to seek the advice of a specialist (nutritionist). It will be even better if this doctor monitors the results obtained.
Do not drastically reduce the amount of food consumed. Despite the weight loss process, all the nutrients needed for its healthy functioning must enter the body.
Keep in mind that fast and noticeable weight loss is good, but it is more important to preserve the result. This is only possible if the correct weight loss regimen is selected.
The faster the pounds fall, the more likely they are to return. Often the reverse process leads to a worsening of the situation, or even more excess fat.
Meals should be frequent (four hours apart) and small meals.
Proper weight loss is not only possible through dietary changes. The body needs constant physical activity. This will contribute not only to the burning of adipose tissue, but also to the tightening of the body.
You can speed up the weight loss process by removing products from flour, alcohol, mayonnaise, carbonated drinks, sweets, starchy delicacies.
A person loses weight in search of two goals: to improve their appearance, to reduce the load on the body. It is important that this does not happen at the expense of health. Because in this case none of the goals will be achieved.
The most popular weight loss diet 7 kg per week
There are countless emergency diets for weight loss. However, the most positive results are shown by proteins, low-calorie and mono-diet.
Protein regimens are based on eating high-protein foods and avoiding fats and carbohydrates.
Foods allowed for consumption are eggs, meat, fish. Building a diet based on them practically eliminates hunger tests. No muscle mass is lost, and weight loss is achieved by fighting fluids and fats.
This diet does not exclude vegetables. They can be fresh and cooked. The main thing is that they do not contain starch. Of the fruits in the morning a small amount of apples is allowed.
Mono-diets are based on the "one food for one or more days" diet. When building, it is necessary to be guided by taste preferences and common sense.
Examples of foods are cereals, dairy products, vegetables, chicken, seafood, fruits, etc. A low calorie diet is the most popular. They consist in controlling the energy value of the diet.
The list of products is unlimited. The main thing is to adhere to the allowable daily calorie intake. The latter are determined individually.
This takes into account age, health status, level of physical activity, weight indicators (initial and desired). Most often, the rate is set at around 1000-1200 kcal.
To help the body eat with the challenges of weight loss diet, you can take vitamin complexes in parallel. It will partially compensate for the insufficient amount of nutrients that enter the body.
The optimal duration of a diet to minimize negative health effects is one week.
How to lose 7 kg in 7 days without diet and sports
There are many options in the global market to fight obesity without the need for diet or strenuous exercise. These are special clothes, chewing gum, belts, insoles for shoes. 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 different lengths, pants with shorts, shorts, underwear, whole sports sets that, according to the description, contribute to weight loss. The choice should be based on problem areas.
This can work separately on the hips, chest or back, leaving the rest of the body unchanged. If the problem is global, then a tracksuit will suit you.
The principle of operation of such things lies in the elementary removal of excess fluid and toxins from the body. This is due to the "sauna" effect. The clothes are tight.
The body in it heats up and actively sweats. Thus, subcutaneous metabolic processes are accelerated several times.
In such things the figure looks solid. Weight loss will be followed by cellulite.
At first glance, there are some pluses. But there are drawbacks. Such clothing, pulling problem areas, interferes with lymph flow. Various diseases can result.
Also, unscrupulous manufacturers can violate quality standards, which is why such clothing can cause a rash.
The most obvious way to lose weight is considered by many to be the use of special chewing gums. Their manufacturers assure consumers that this product reduces appetite and contains extracts of exotic plants that help burn fat. But there is no adequate explanation for that.
A reasonable person understands that under the influence of the chewing movement the appetite only grows. In parallel, gastric juice is produced which, in the absence of food in the stomach, eats away at its membrane. In this case, the negative impact is obvious.
Weight loss pads are the safest weight loss options considered. 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 pads helps to normalize and speed up metabolic processes.
The effectiveness of this option is questionable, but the damage done is minimal.
A weight loss belt, like special clothing, helps remove fluids and toxins. Also, thanks to the effect of massage, it improves blood circulation. All this together leads to weight loss.
The thermal belt and sauna belt is an elastic band of several layers, supplemented with the necessary buckles. The various massage belts are complemented by appropriate mechanisms.
The option is dangerous to use during pregnancy and in the presence of any diseases of the cardiovascular and reproductive system.
The effectiveness of the considered options is not always high, and sometimes it is not proven at all. It is practically impossible to quickly get rid of excess fat using only them.
Weight Loss Exercise Program
Fighting overweight with the right approach means exercising.
Here are some of the best effective exercises that will bring you closer to your desired results every day:
- Starting position - standing with legs together. You should sit and touch under your arms at the same time, then jump out by raising your arms above your head. The exercise is performed as quickly as possible.
- Take a position, holding your body on your toes and hands. The knees are alternately brought to the chest. First straight (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 alternately lower your left and right thighs. In this case the bottom contact on both sides of the calves should be minimal to keep the muscles in good shape at all times.
- Press your back against the wall and sit so that your legs form a right angle to the floor and your body (the pose is reminiscent of the position when a person is sitting on a chair). Fix the body as long as possible.
- Stand with your back to a sofa or chair. Place one foot with the upper part of the foot on the selected support. Perform a series of deep squats on the other leg. The further you move away from 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 much as possible, bring and spread the knees in this position, return to the starting position. Repeat the selected number of times.
- Starting position - standing with legs wide apart. Deep squats are performed alternately on each leg.
- Take a lying position. Raise your legs perpendicular to the floor. Tear your pelvis off the floor with your abdominal muscles, making a birch without the help of your hands, stay in this position for a few seconds. Repeat the exercise the selected number of times.
- Lie on your left side. Retract the buttocks and abdomen. Raise your right leg as high as stretching allows.
- The last exercise in this series of exercises should be the next exercise. Get into the dog pose, exhale and immediately tighten the muscles of the press and buttocks as much as possible. Hold your breath, counting in your mind to 10. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the physical fitness of the person and is selected individually. This program can be run in several approaches.
The load should be slightly increased daily by increasing the number of repetitions.
Lose 7 kg in 2-3 weeks
Getting rid of hated fat in 2-3 weeks is more realistic. In this case, there is time for reasonable measures.
First of all, you need to review your daily routine. A good eight-hour sleep is a major aspect. If it’s hard to believe in the connection between normal rest and weight loss, but convincing yourself is worth at least the argument that you don’t eat while you sleep.
Care should be taken about what is on the plate, in what quantity and in what combination. There are simply incompatible foods, the use of which burdens the digestive system and leads to jumps in weight indicators. It is better to refuse high-calorie foods.
You need to eat slowly. Better to use small dishes and even small utensils. Under no circumstances should you skip meals (especially in the morning).
The next aspect is sport. You can sign up for a gym or gym. It is better to take your sister or girlfriend with you to motivate yourself to go to training.
Usually 2-3 sessions are held per week, but in case of emergency weight loss (and 3 weeks are not one, but still very little) this is not enough. On weekends from visiting the hall, the days must be resolved independently.
The main goal of such "home" trainings is not to build muscle mass and tighten the form (although that would be great), but to keep the metabolism in good shape. Let it warm up for 10 minutes. That will be enough.
Free time at this time should be especially fun, which will also divert attention from the fridge.
How to keep the result
The set goal is achieved in a week or 2-3 weeks, it doesn't matter. Now the main thing is to keep the new shape.
This requires:
- every morning after visiting the bathroom, stand on the scales to catch "plus 300 grams" and not "plus 2 kg";
- continue to do 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 a proper diet and daily routine;
- do not consume foods like chips, mayonnaise, fizzy drinks and so on (they are contraindicated even for those who are happy with their weight).
Remember, it’s easier to maintain body weight than to fight that extra inch heroically.