How to lose excess weight?Many people ask this question.And he visits a person more often just before going on vacation or before some important event (for example, before a wedding).
The hated kilograms have accumulated for many months or even years, and now the task is to say goodbye to them in the shortest possible time.It is difficult, but possible.
So the goal is to lose 7 kg in 7 days.What does it take to achieve it?
What are the dangers of sudden weight loss?
In the process of fighting excess weight, nothing stimulates better than "minuses" on the scale.However, rapid weight loss can cause significant and often irreversible health damage.
What risks can you face if you decide to bring your figure to perfection in just one week?
- Problems with metabolism.Many people have faced a situation where adherence to strict diets and increased physical activity do not affect their body weight in any way.This is explained by the fact that the body adapts to this lifestyle by slowing down the metabolism.
- Muscular dystrophy.This is possible due to the lack of fatty tissue and the consumption of muscle tissue.
- Stomach ulcers and gastritis.One of the factors that leads to rapid weight loss is strict diets.Insufficient food enters the stomach.As a result, the produced gastric juice has a destructive effect on the walls not only of the stomach and duodenum.
- Hormonal imbalance and, as a result, interruptions in 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 hormones is carried out.
- Heart rhythm disorders and increased blood pressure.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 extra pounds, the blood vessels are stretched over time, and returning them to their previous size is a rather long process.
- Dysfunctions of the nervous system.Lack of vitamin B, as well as stress due to an insufficient basic amount of 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 is manifested through problems with the skin, hair, nails, etc.This also threatens the deterioration of the body's immune defenses and frequent illnesses.
- With sudden weight loss, the skin does not have time to adjust and looks stretched and sagging.Often this can only be resolved with the help of surgeons.
The risks listed should make you think about the advisability of sudden weight loss.
Tips to lose weight fast at home
If the desire to lose weight dramatically still "takes over", then you need to approach this process wisely.
It would be more correct to seek consulting services from a specialized specialist (nutritionist).It will be even better if this doctor will monitor the results obtained.
You should not significantly reduce the amount of food you consume.Regardless of the weight loss process, the body needs to get all the nutrients it needs for its healthy functioning.
It is necessary to remember that losing weight quickly and visibly is good, but it is more important to maintain the result.This is possible only if you choose the right weight loss regimen.
The faster the pounds are lost, the more likely they are to come back.Often the opposite process leads to a worsening of the situation, that is, even more excess adipose tissue.
Food 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 in burning adipose tissue, but also in tightening the body.
You can speed up the process of losing weight by eliminating flour products, alcohol, mayonnaise, carbonated drinks, sweets and tasty foods that contain starch.
A person loses weight, following two goals: to improve the appearance and reduce the burden on the body.It is important that this does not happen at the expense of health.Since in this case, none of the goals will be achieved.
The most popular diets to lose weight by 7 kg per week
There are countless diets for emergency weight loss.However, the most positive results are shown by protein, low-calorie diets and mono-diets.
Protein diets rely on eating foods high in protein and avoiding fats and carbohydrates.
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 through the fight against fluid and fat.
This diet does not exclude the consumption of vegetables.They can be either 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 "one product for one or several days. When building it, you should be guided by taste preferences and common sense.
Examples of foods are grains, dairy products, vegetables, chicken, seafood, fruits, etc.Low-calorie diets are the most popular.They consist in controlling the energy value of the diet.
The list of products is unlimited.The main thing is to respect the allowed daily intake of calories.The latter are determined individually.
This takes into account age, state of health, level 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 losing weight 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 sports
There are many options on the global market to fight obesity without mandatory diets and exhausting 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, shorts, underwear, whole sports sets, which, according to the description, contribute to weight loss.The choice should be based on the 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, then a jumpsuit is suitable.
The principle of operation of such things lies in the elementary removal of excess fluids and toxins from the body.This happens because of the "sauna" effect.The clothes are tight.
The body heats up in it and sweats actively.Thus, subcutaneous metabolic processes are accelerated several times.
The figure in such things seems appropriate.The process of losing weight is associated with the fight against cellulite.
At first glance, there are only advantages.But there are also disadvantages.Such clothes, tightening the problem areas, hinder the lymphatic flow.The result can be a number of diseases.
Also, unscrupulous manufacturers can violate quality standards, which is why such clothes can cause rashes.
Many people consider the most dubious way to lose weight is the use of special chewing gum.Their manufacturers convince consumers that this product suppresses the feeling of appetite and contains extracts of exotic plants that help burn fat.But there is no adequate explanation for this.
A reasonable person understands that under the influence of chewing movement, the appetite only increases.At the same time, gastric juice is produced, which, in the absence of food in the stomach, erodes its mucosa.In this case, the negative impact is obvious.
Weight loss pills are the safest of the options considered to fight the pounds.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 insole 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 a special garment, helps remove fluids and toxins.Also, due to the massage effect, it improves blood circulation.Taken together, all of this leads to weight loss.
The thermal belt and the sauna belt are an elastic band made of several layers, complete with the necessary fasteners.Various massage belts are complemented by suitable 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 considered options is not always high, and sometimes it is not proven at all.It is almost impossible to get rid of excess fat tissue quickly using them alone.
Exercise program for weight loss
Fighting excess weight with the right approach includes playing sports.
Here are some of the best effective exercises that will bring you closer every day to the desired result:
- Starting position - standing, feet together.You need to sit down and simultaneously touch the floor with your hands, then jump out, raising your arms above your head.The exercise is performed as quickly as possible.
- Take a pose, supporting the body on the toes and hands.The knees are brought alternately to the chest.First straight (right knee to right chest and vice versa), then cross touch.The intensity of the exercise should resemble jogging.
- Get on your knees.Abdomen and buttocks are retracted.You should lower yourself alternately on your left and right thigh.In this case, touching 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 sit down so that your legs form right angles in relation to the floor and body (the position resembles a person sitting in a chair).Fix the body for maximum time.
- Lie on your back on a couch or chair.Place one foot with the top of the foot on the selected support.Perform a series of deep squats on the second leg.The further you stand from the support, the more effective the exercise.
- 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 join and separate the knees and return to the starting position.Repeat the selected number of times.
- Starting position - standing with feet apart.Perform deep squats on each leg alternately.
- Take a lying position.Raise your legs perpendicular to the floor.Use your abdominal muscles to lift your pelvis off the floor, doing a birch tree without using your hands, and stay in this position for a few seconds.Repeat the exercise the selected number of times.
- Lie on your left side.Pull in your butt and stomach.Raise your right leg as high as the stretch allows.
- The last exercise in this series of exercises should be performed.Get into dog pose, exhale and immediately tense your abdominal and buttock muscles as much as possible.Hold your breath for a count of 10 in your head.Exhale, relax.Repeat the steps at least 5 times.
The number of executions depends on the physical ability of the person and is chosen individually.This program can be carried out in several ways.
The load should be slightly increased every day by increasing the number of repetitions.
Lose 7 kg in 2-3 weeks
Getting rid of the hated fat in 2-3 weeks is a more realistic goal.In this case, there is time for reasonable actions.
First of all, you need to review your daily routine.Getting a full eight hours of sleep is key.If it is difficult to believe in the connection between normal rest and weight loss, you should at least convince yourself with the argument that you do not like to eat while sleeping.
You have to be careful what goes on your dinner plate, in what quantity and in what combination.There are simply incompatible foods, the consumption of which strains the digestive system and leads to jumps on the scale.It is best to avoid high calorie foods.
You should eat slowly.It is better to use small containers and even small appliances.Under no circumstances should you skip meals (especially in the first half of the day).
The other aspect is sports.You can sign up for a fitness class or a gym.It is better to take your sister or friend with you to motivate each other to go to exercise.
Usually 2-3 classes are held per week, but in case of urgent weight loss (and 3 weeks is not one, but still very little) this is not enough.On days off from going to the gym, you should study on your own.
The main purpose of such "at 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 this be a 10-minute warm-up.This will suffice.
Free time at this time should be especially fun, which will also divert attention from the refrigerator.
How to save results
It doesn't matter if the goal is reached in a week or in 2-3 weeks.The main thing now is to maintain the new shape.
To do this you need:
- every morning after visiting the toilet, step on the scale to catch "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 also contraindicated for those who are satisfied with their weight).
Remember, it is easier to maintain body weight than to heroically fight with extra centimeters.