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Losing 2-3 kg is not a problem: enough to arrange a few days of fasting, twisting hula hoops and drinking laxatives. But what if there is a little more missing on the scale before the desired figure? We know how to lose weight by 7 kg with and without diet, and also whether it can be done without exercise. We choose an action program depending 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. The express method is fraught with health problems and the return of lost pounds. The best option for such a figure is 3-4 weeks.
If on the way to lose weight you feel unwell, leave the chosen method and re -examine the nutritional system, exercise program or course of procedures.
For 5 days
Diet "Minus 7 kg in 5 days"
To lose 7 kg in a short time, proper nutrition alone will not be enough. You need to choose a strict diet and organize yourself for a five -day hunger strike. Of all the options available, we offer the three most effective options.
On water and bread
It is considered to consume 2-3 liters of water per day, instead of food - sandwiches made from black bread or whole grains and a low -calorie, but nutritious layer. These can be tomatoes, lettuce, pumpkin caviar, grated carrots, low -fat cottage cheese, apple sauce, a plate of lean meat. Unsweetened fruit is allowed as a snack.
Grapefruit
You can use grapefruit as a fat burner. Low -fat kefir will direct its action on adipocytes, and not on muscle. As soon as they were hungry, they ate the fruit and washed it with a glass of kefir.
On 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 without sugar. Lemon, milk, ginger, cinnamon, honey are allowed. Fruits and vegetables will be used as additional products.
Sports
While you will always be sleepy due to lack of carbohydrates and lack of energy to exercise, you just need to exercise. The gym is an option, as there is still a little time left, you can work on the picture at home. Every day:
- do morning exercises for at least 15 minutes in a strong rhythm;
- rotate the hula hoop for 15 minutes;
- swing the newspaper;
- standing at the bar (how long can you hold out);
- in the afternoon, do a set of exercises to lose weight: turning, bending, squatting;
- in the evening, walk at least 40-50 minutes.
If the next day after such physical activity, you feel pain in the muscles, determine its strength: acceptable - do this program for 5 days; unbearable-excluding bars, abs and exercise sets from day 2 and 4.
Besides
5 days is too short a period of time to lose 7 kg at once. Therefore, sports and diet alone will not be enough. What else needs to be done?
- Wear shapewear. Alternatively, knock.
- Start your five -day marathon with an enema cleansing and fasting day.
- Apply an anti -cellulite wrap and a salt or soda bath.
- Use cosmetics for cellulite and stretch marks.
Taking all these steps, do not forget for one minute that five days to lose 7 kg is not enough and this poses a health hazard. Therefore, at the slightest difficulty, this effort should be abandoned and time should be found for a longer period of time.
In a week
Many people consider losing 1 kg per day to be normal. Based on this simple arithmetic, losing 7 kg in a week is a great option. In fact, nutritionists warn: safe weight loss is to lose 1 kilogram in 7 days. All the others they call body mockery.
Even so, there are situations where it is just necessary. We put together an action plan on how to manage those numbers in a short time.
Diet "Minus 7 kg in 7 days"
The diet is no longer a sliver of the five-day diet, but you still have to tighten your belt: you’re not going to go anywhere because of hunger. What can you choose?
Babushkina
Limit daily calorie 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.
Room
Suitable only for those who love this cereal. Buckwheat should be steamed according to a special recipe in the evening, and then eaten in limited amounts the next day. Additional products include boiled chicken breast, 1. 5% kefir and green apples. It's hard to move. However, it is very possible to lose 7 kg in 7 days, and with the preservation of muscle mass due to protein.
5 tbsp
An interesting meal that limits each serving to 5 tablespoons (about 150 g). You cannot eat larger amounts at one time. Fully adhere to the principles of fractional nutrition. The advantage is that you can eat almost anything. Restrictions apply only to alcohol (complete ban), sugar and salt (minimum).
Sports
To lose your weight by a weight of 7 kg, recommend the diet of your choice with exercise. The rough plan may be as follows:
- Monday, Wednesday, Friday - cardio training, fitness, dancing;
- Tuesday, Thursday, Saturday - cycling / pool / horse riding;
- every day - exercise and jogging in the morning, hula hoop in the evening, brisk walking in the evening.
Instead of additional activities, you can give the same advice prescribed for 5 days.
For 10 days
The farther we go over time, the safer it is for the health of losing weight. If you stretch it for 10 days, it is no longer pressing, which means the results will be more continuous.
Diet "Minus 7 kg in 10 days"
A ten -day diet is not only safe for your health, but will also be beneficial. For example, salt-free normalizes the water-alkaline balance in the body, kefir will help digestive problems, vegetables will be nutritious with vitamins. They should be selected to lose weight by 7 kg.
Without salt
Consider the use of all dishes without salt. It is difficult to transfer, but gives excellent results. Contraindicated in hot conditions. Drink as much water as possible to avoid dehydration.
Kefir
Protein, low -fat and low -calorie diet. The daily norm of the main product is 1 liter of kefir, 1. 5% fat. In addition, you can include milk, fish, meat and eggs in the diet.
Vegetables
You can lose 7 kg of weight if you eat low-calorie and non-starchy vegetables. As a supplement - fruit and protein without sugar (cottage cheese and kefir in the first place).
Sports
For sports, here you can use a scheduled exercise program to lose weight for a week. The only addition is to increase the duration of jogging, walking, working out on the simulator. This will increase performance.
From additional methods, you can advise, and the previous one, to sign up for a massage. Lymphatic drainage, cupping, anti cellulite will help get rid of extra pounds.
In 2 weeks
Losing seven kilograms in two weeks is real and without a strict diet, even without dietary restrictions, in one sport, the figure has yet to be improved. Therefore, the activity will be the same.
Diet "Minus 7 kg in 14 days"
The range of diets that allow you to lose 7 kg in 2 weeks is quite wide, so there are options.
Carbohydrate free
The diet should be planned 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.
Brazilians
Foods based on plant foods and proteins. The daily caloric content is 1, 200 kcal. Exercise is needed to build muscle mass. You need to eat strictly according to the schedule.
Hollywood
You can only eat at lunch and dinner, breakfast is not included. Foods based on low -calorie protein and plant foods. Prohibited carbohydrates and fats. Limit salt. The daily caloric content is 1, 000 kcal.
Sports
You no longer have to remove the body on your own, as suggested in short -term options. He needs to be heard here. Muscles must be moderately sore. If the sensation is too uncomfortable, reduce exercise. You can add strength training, taking a complex that works on some problematic parts of the body - for the abdomen, buttocks, arms. Jogging in the morning should be a habit. But do not forget to organize all your workouts every day, otherwise you will rest and end up in the hospital.
Besides
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 suffice:
- clothing / tape recording;
- wrap;
- bath;
- fasting day;
- taking laxatives / diuretics;
- cream for stretch marks and cellulite;
- massage;
- Additional food.
In 3 weeks
If you have stock for 3 weeks, and before the ideal weight you only need to get rid of 7 kg, you are a happy person. After all, you have plenty of time to diet and exercise. And all this without much pressure.
Diet "Minus 7 kg in 21 days"The three -week diet is very interesting and has a balanced and varied diet. You do not have to torture yourself with hunger, because 7 kg will be lost even if the daily caloric intake is 1, 500 kcal.
English food
It is based on a separate diet, recommends alternating days of vegetables and protein, and limits daily caloric intake to 1, 000 kcal. 1, 2, 7, 14 and 21 days - unloading drinking days. Instead of drinks, preference is given to tea. A light breakfast is possible (as opposed to dinner).
Roller coaster
This indicates an increase in daily caloric content: in 1 and 3 weeks it decreases to 600-800 kcal, in 2 it increases to 1200. At the same time, whatever fat is minimized, portion size is significantly limited.
Japanese
It contains protein, is low in calories and is salt free. Foods based on rice, seafood, fish, fruits and vegetables. You don’t have to starve, but it’s hard to tolerate without salt.
Sports
If you want weight loss is not accompanied by the appearance of stretch marks on the abdomen and sagging folds, flatten the muscles. You can run if you have difficulty waking up in the morning. But light sports should be included in the program:
- morning exercise;
- a set of exercises for problem solving;
- evening walks.
Alternatively, you can visit a beauty salon clinic or cosmetic medicine to find out the supportive procedures they can offer. The range of their services in this regard is quite wide, from cedar barrels to chemotherapy. If you don’t have the time or finances, a regular body wrap or massage that can be done at home will do.
A month
When planning to lose 7 kg a month, you don’t have to worry about your own health. The process will go smoothly, and by arranging proper nutrition and physical activity, the weight will be stable and will not increase further.
Diet "Minus 7 kg in 1 month"
Protein
The basis of the diet are protein products: eggs, milk, lean meats, fish, seafood. Due to its duration, it requires mandatory multivitamin intake and limits the daily caloric content to 1, 200 kcal. Very suitable for those who play sports.
Vegetarian
It is best to use lacto-vegetarian options, when only meat and fish are prohibited, and dairy products along with plant foods remain available. Thanks to this, you can create a varied and balanced menu that allows you to lose weight without problems.
Sports
With a full month’s savings, you can use sports. Work out in the gym, simulator, morning jog, training complex - with these benefits, you can lose weight by 10-15 kg. Your goal is more modest, so slow down and try to tighten your muscles in a gentler way. For example, you can master:
- breathing exercises;
- abdominal withdrawal using special techniques;
- typical types of yoga;
- running races;
- Japanese towel training.
Unlike a five-day marathon, here you don’t have to use all the extra methods in a row: swallowing fat-burning supplements, soaking in a soda bath, and walking in a corrective corset all day. It is enough to cleanse the body properly, starting with the intestines and ending with the circulatory system. Relief from slagging will allow the organ to function without interruption, which will improve and consolidate the results achieved.
For 3 months
The easiest and safest option to lose 7 kg is to lose it in 3 months.
Diet "Minus 7 kg in 3 months"
You can do without a diet by simply arranging proper nutrition. But in this case, you need to play the sport a little more intensively. If there is not enough time for that, you can choose one of the long -term diets. Often, this is an author’s technique that offers step -by -step excerpts from several phases.
90 days of separate meals
The three months of this diet consisted of 22 cycles every 4 days. The order cannot be changed. In the middle - a separate diet: protein day - starch - carbohydrates - vitamins. Every 7 rak'ahs, you need to arrange a day of drinking fasting.
Diet impulse Ginsburgp
It requires two diet regimes - supportive (to stabilize weight) and unloading (reduction of daily calorie intake). Refers to low fat, limiting the use of sweets. Suggest preparing a multi-component dish, slowly tasting each dish and enjoying the taste. Regular meals (up to 8 times a day) allow you to last 3 months without interruption until the end.
Sports
If you played sports before losing weight, continue training at the same rate. If you have nothing to do with it, it’s just to increase physical activity. What you need to do every day for this:
- 1-2 stops for walking;
- push the elevator;
- heat every hour for 5 minutes;
- choose something that is one of the lightest physical activities: hula hoop, board, rope, etc.
If you gain strength and exercise more seriously, in combination with diet and even just with proper nutrition, you can lose weight more than 7 kg.
Besides
3 months is a long time to lose weight. You don’t have to walk all this time with a tight belt or legging correction, they will squeeze the organs and interfere with blood circulation. Too frequent bandages can trigger an allergic reaction or hot sores on the skin. Salon treatments last a maximum of a month. So what can be done to help with proper nutrition and adequate physical activity?
- See a dietitian.
- Find long -term fat burner products.
- Take a multivitamin course.
- Alternative procedure: make 10 packs - start a salt bath - then sign up for a massage, etc.
- Some of the author's methods of cleansing the body do not come in 1 month, it's time to use them.
There are many ways to lose 7 kg. First of all, they will depend on the length of time in which you want to lose weight. The smaller they are, the harder and healthier they are. The longer, the easier and more useful. So start recording time in such a way that there is a margin: the effect will be more stable and noticeable.