How to lose excess weight?Many people ask this question.And he most often visits a person shortly before going on vacation or before some significant event (for example, before a wedding).
The hated kilos have accumulated over many months or even years, and now the task is to say goodbye to them in the shortest possible time.It's difficult, but possible.
So, the goal is to lose 7kg in 7 days.What is needed to achieve it?
What are the dangers of sudden weight loss?
In the process of combating excess weight, nothing stimulates better than the “negative points” on the scale.However, the rapid loss of kilograms can cause significant and often irreparable damage to health.
What dangers can you face if you decide to bring your figure to perfection in just a week?
- Metabolism problems.Many people face a situation where adherence to strict diets and increased physical activity do 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 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 reaches the stomach.As a result, the gastric juice produced has a destructive effect not only on the walls of 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 various hormones occurs with the participation of adipose tissue.Also in the latter, the conversion of male hormones into female hormones is carried out.
- Heart rhythm disturbances and blood pressure spikes.Excess weight has a negative impact on the functioning of the cardiovascular system.However, rapid weight loss does not have the best effect.To gain additional kilograms, blood vessels stretch over time and their restoration to their previous size is a rather time-consuming process.
- Nervous system dysfunctions.Lack of vitamin B, as well as stress due to insufficient basic amount of food, manifests itself in bad mood and even depression.
- Avitaminosis.When following a diet, the body does not receive the required 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 defense and frequent illnesses.
- With sudden weight loss, the skin does not have time to adapt and becomes stretched and saggy.This can often only be resolved with the help of surgeons.
The listed dangers should make you think about the advisability of sudden weight loss.
Tips to lose weight quickly at home
If the desire to drastically lose weight still “takes hold”, then you need to approach this process wisely.
The best option would be to seek advice from a specialized specialist (nutritionist).It will be even better if this doctor monitors the results obtained.
You should not 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 must be remembered 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 the pounds are lost, the more likely they are to come back.Often the reverse process leads to a worsening of the condition, that is, even more excess adipose tissue.
Meals should be frequent (at intervals of no more than four hours) and portions should be small.
Proper weight loss is not possible through dietary changes alone.The body needs constant physical activity.This will help not only burn adipose tissue but also tighten the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, carbonated drinks, sweets and starch-containing delicacies.
A person loses weight with two goals: improving appearance and reducing the burden on the body.It is important that this does not happen at the expense of health.Because in this case none of the objectives will be achieved.
The most popular diets to lose 7 kg of weight in a week
There are numerous emergency weight loss diets.However, the most positive results are presented by protein, low-calorie and mono-diets.
Protein regimens rely on eating protein-rich foods and avoiding fats and carbohydrates.
Products permitted 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 liquids and fats.
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 building it, one should be guided by taste preferences and common sense.
Examples of foods are cereals, 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 product list is unlimited.The main thing is to respect the permitted daily caloric intake.The latter are determined individually.
This takes into account age, health status, degree of physical activity, weight indicators (initial and desired).Most often, the norm is set at 1000-1200 kcal.
To help your body face the challenges of weight loss through dieting, you can take vitamin complexes at the same time.They will partially compensate for the insufficient amount of nutrients entering the body.
The ideal duration of diets to minimize the negative impact on health is one week.
How to lose 7 kg in 7 days without dieting or playing sports
There are many options on the global market to combat obesity without mandatory diets and tiring workouts.This includes special clothing, 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 different lengths, trousers, shorts, underwear, entire sports sets, which, according to the description, contribute to weight loss.The choice should be based on 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, a sweater 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.Clothes are tight.
The body heats up and sweats actively.Thus, subcutaneous metabolic processes are accelerated several times.
The figure on these things seems appropriate.The weight loss process is accompanied by the fight against cellulite.
At first glance, there are only pluses.But there are also disadvantages.These clothes, by squeezing problem areas, impede lymphatic flow.The result can be a variety of illnesses.
In addition, unscrupulous manufacturers may violate quality standards, which is why such clothes can cause skin rashes.
Many people consider the use of special chewing gum to be the most dubious way to lose weight.Its manufacturers convince consumers that this product suppresses 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 the chewing movement, the appetite only increases.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 obvious.
Slimming insoles are the safest of the options considered for combating pounds.It has long been proven that the feet are directly connected by invisible wires 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 weight loss belt, like special clothing, helps remove liquid and toxins.Furthermore, due to the massage effect, it improves blood circulation.Together, all of this leads to weight loss.
The thermal belt and sauna belt are an elastic band consisting of several layers, supplemented with the necessary fasteners.Various 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 options considered is not always high and, sometimes, not even proven.It is almost impossible to quickly get rid of excess adipose tissue using them alone.
Weight Loss Workout Program
Fighting excess weight with the right approach involves 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 simultaneously touch the floor with your hands, then jump, raising your arms above your head.The exercise is performed as quickly as possible.
- Stand up straight, supporting your body on your toes and hands.The knees are alternately brought to the chest.First in a straight line (right knee to right chest and vice versa), then cross touch.The intensity of the exercise should be similar to running.
- Get on your knees.The abdomen and buttocks are retracted.You should alternately lower yourself onto your left and right thigh.In this case, the touch of 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 right angles to the floor and body (the position resembles that of a person sitting in a chair).Fix 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 series of deep squats on the second leg.The further you are 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 bring the knees closer and apart and return to the starting position.Repeat the selected number of times.
- Starting position – standing with legs apart.Do deep squats on each leg alternately.
- Stay in 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 remain in this position for a few seconds.Repeat the exercise the selected number of times.
- Lie on your left side.Tighten your buttocks and stomach.Raise your right leg as high as the stretch allows.
- The last exercise in this series of exercises should be performed.Take the doggy pose, exhale and immediately tense your abdominal and buttock muscles as much as possible.Hold your breath as you mentally count to 10.Exhale, relax.Repeat the steps at least 5 times.
The number of runs depends on the person's physical fitness and is selected individually.This program can be executed in several approaches.
The load needs to be increased slightly every day, increasing the number of repetitions.
Lose 7 kg in 2-3 weeks
Getting rid of hated fat in 2 to 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 key aspect.If it's hard to believe in the link 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 must be careful about what goes on your plate, in what quantity and in what combination.There are foods that are simply incompatible, the consumption of which overloads the digestive system and leads to jumps on the scale.It is best to avoid high-calorie foods.
You need to eat slowly.It is better to use small dishes and even small appliances.Under no circumstances 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 a gym.It's best to take your sister or friend with you to motivate each other to go train.
Normally 2 to 3 classes are held per week, but in case of emergency weight loss (and 3 weeks is not one, but still very little) this is not enough.On your days off from the gym, you need to study on your own.
The main goal of these “home” workouts is not to build muscle mass and get in shape (although that would be great), but to keep your metabolism in good shape.Let it be a 10-minute warm-up.This will be enough.
Leisure at this time should be especially fun, which will also divert attention from the refrigerator.
How to maintain results
It doesn't matter whether the goal will be 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 get “another 300 grams” and not “another 2 kg”;
- continue playing sports (you can now refuse the daily exhaustion of your body; it will be enough to go to the gym 2 to 3 times a week);
- it is necessary to follow the correct diet and daily routine;
- do not consume foods such as chips, mayonnaise, soft drinks and so on (they are contraindicated even for those who are satisfied with their weight).
Remember, it's easier to maintain body weight than to struggle heroically with extra inches.