In order to lose weight healthy, it is important to know the nuances of your diet so that you can lose 7 kg per week without harming your health. The priority is still our reflection in the mirror, and then the numbers on the scale.
A beautiful body is more than just low fat. First of all, beauty is built by musculoskeletal, and bones are the cause of physical conditions throughout life.
Muscle is heavier than fat. Don't chase numbers on scale. The first indicator is the photo and measured value in the mirror.
10 tips for those who want to lose weight fast
An unlimited number of diets can be found in various diets, from banning certain foods to healthy fasting.
Almost no healthy eating habits. They are harmful to the body. You do not need to starve within a week to lose 7 kg of weight. Focus on foods that are good for your health.
10 simple nutritionist tips:
- Focus on your daily calorie deficit. Calorie intake is the basis for weight loss.
- Use general formulas to calculate your daily calorie intake. Every creature has its own calorie intake. It depends on a person's external parameters (height, weight, age) and activities.
- Insufficient daily calorie production. You need to calculate 15-20% of the standard. This lack is considered healthy. It is important to remember that the larger it is, the faster you lose weight.
- Eat correctly and count calories. The latter can be easily done using the Internet and available programs on the kitchen scale.
- Eat a variety of foods. The difference between calorie deficiency and diet is that you can eat different foods and your body will lose weight.
- Calculate the proportion of BJU correctly. Considering activity and training, the normal consumption ratio is considered to be 25% fat, 45% protein, and 30% carbohydrate.
- Don't be afraid to arrange a day of vacation for yourself. There are many prohibitions, long-term lack, the body can start "counter-attack", accumulate on any product, thereby reducing the fat burning process. The metabolism will slow down. To avoid this situation, please provide the human body with unhealthy carbohydrates and fats. This technique is called "cheating"-physical mental relief. The main principle is 1 meal, no calorie calculation is required. The calorie intake in the diet may exceed normal levels. The next day, the body will be filled with water. Remember, water is not fat. In a few days, everything will return to its original state, and the body will become more effective in dealing with deficits. The frequency of intake depends on the percentage of fat: the lower the content, the more frequently you can afford it (once a week or once a month).
- Adequate sleep. In order not to harm your health, sleep time should be at least 7 hours.
- Exercise regularly. 3-4 exercises per week is enough, and aerobic exercise and strength exercise can be alternated. More than one hour of physical exercise a day is enough to form a beautiful, pumping body.
- The duration does not exceed 3 months. Rest for a month. Rest-maintain calories and activity.
Why fast weight loss is bad for the body
Fast weight loss is often seen by many people as hungry, filling their minds with established ideals and forgetting their health. This may lead to the need for treatment.
Fast weight loss is a stress on the body. Weakness, low hemoglobin, hair, nails, skin deterioration, irregular menstruation-these symptoms cannot be avoided.
The smallest thing that can happen in the end is that all the kilograms lost will be returned faster than you might have lost.
You can even type additional numbers on the scale. Fasting for a long time, the body will turn on the "storage" mode, thereby slowing down the metabolism. Even eating an apple can affect weight gain.
The worst thing is that you will not be able to control the rapid weight loss. The human body will not be able to absorb useful substances from the food it eats, and it will quickly give up, which will further lead to anorexia.
In order to obtain high-quality weight loss results, protein foods should be preferred, reduce the amount of fast carbohydrates, replace them with complex carbohydrates, and don't be afraid of fat.
Foods to lose weight within a week
In order to obtain high-quality weight loss results, protein foods should be preferred, reduce the amount of fast carbohydrates, replace them with complex carbohydrates, and don't be afraid of fat.
Healthy fats include vegetable oil, a small amount of butter, milk, nuts, seeds, avocado, fish oil, hidden fat (any food that is fried, baked or stewed with butter).
Mainly eat healthy fats reasonably.
The process of weight gain depends directly on fast carbohydrates.
These include all harmful foods because they are quickly absorbed, increase hunger, cause insulin release and increase blood sugar. How sweet. These are sugar, honey, flour products, sweet drinks, fruits, dairy products.
Prioritize complex carbohydrates:
- Vegetables
- Cereals
- Legumes
- Seed
- Nut
- Cereals, pasta.
Healthy weight loss:
- Oatmeal
- Pumpkin
- chicken fillet
- Eggs
- Carrot
- Cucumber
- Tomatoes
- Green
- Buckwheat porridge
- Fat-free cheese.
These foods will help develop a low-calorie diet.
Lose weight in 7 days: How to make a menu
To lose 7 kg in a short time, you need to limit your diet and exclude harmful carbohydrates: candy, flour, fast food. It is important to know which foods you can eat at certain times of the day and which ones you cannot.
For example, you cannot eat sweet apples, pumpkins, or beets at night.
Milk contains lactose, which promotes the production of insulin, so it should not be used at night-swelling will occur in the morning.
Consult your doctor before starting diet changes. Make sure you have no allergies or reactions to certain foods that cause swelling.
To avoid interruption, please prepare the menu one hour before breakfast. Therefore, you can formulate your desires and put the food you need into the calorie intake required throughout the day.
Many people only need to replace products related to unhealthy fat or high-calorie foods with low-calorie foods with useful ingredients. We use honey instead of sugar. For many sweet tooth lovers, recurrence can be prevented.
Use cooked coarse oatmeal instead of instant cereals and oatmeal. The calorie content is much less. White bread should be replaced with whole grains or crackers. Do not buy bread that contains sweeteners, spices, or margarine.
Yogurt should be used instead of mayonnaise, it has a poor taste, but other spices should be added and you should adapt to it as soon as possible. Use whole grains instead of regular pasta.
Peta Wilson's "weekly" weekly diet
Peta Wilson's diet is based on fermented milk drinks (yogurt, kefir, fermented roasted milk), vegetables and animal protein. You should eat this once every two months, maintaining a constant amount of activity and light exercise.
A fermented milk beverage containing a specific product was consumed in a given amount for six days-1. 5 liters on the seventh day-drinking only non-carbonated water.
Require strict adherence to the diet plan:
- First day-5 boiled potatoes;
- seconds-100 grams of chicken;
- third place-100 grams of meat;
- Fourth place-100 grams of low-calorie fish;
- fifth place-unlimited number of vegetables;
- sixth place-No other products;
- seventh place-still water.
Except vegetables, other products are used in boiling form. It is prohibited to exclude products from the finished diet.
Do not add salt, seasonings, or spices to food. It is recommended to gradually leave the diet. Even eating regularly, high-calorie foods are completely eliminated.
How to lose 7 kg in 2 weeks: low carbohydrate diet
The main principle of the diet is to reduce the consumption of carbohydrate-rich foods.
These include simple carbohydrates, mainly containing sugar: honey, jam. It is best to eat carbohydrate foods in the morning: cereals, potatoes, fruits.
Protein food should be used as the basis of the diet to maintain an appropriate amount of muscle. This diet is called "dryness. "It is used to discharge subcutaneous fat to highlight the soothing effect of the body.
The main principle of the diet is to reduce the consumption of carbohydrate-rich foods.
There are two types of low-carb diets:
- Classic-Allows the use of animal-derived protein products (eggs, fish, seafood, meat), unsaturated fats (nuts, linseed oil), vegetables (sweet peppers, cucumbers, lettuce). As a snack, protein protein from animal sources is used. Protein products must be included in the meal. Linseed oil is limited to 1 tablespoon. l. At breakfast. Low-fat cheese is welcome for dinner.
- Crazy-Protein food and some vegetable fats are allowed. Eating should be done regularly.
The process of forming a diet is as follows: In the first two weeks, consume carbohydrates in the morning. We reduce the amount of carbohydrates every day.
We are making a smooth transition from a traditional low-carb diet to a crazy diet that lasts for 5-7 days. Return to the classic low-carb diet smoothly.
For a long time, I did not want to eat through such rules. The main thing is to do intensive exercise, alternating strength and aerobic exercise.
Advantages include: speed up metabolism and burn subcutaneous fat to the greatest extent.
Disadvantages: It is stressful to the body, suitable for people who are completely healthy.
How to lose 7 kg in 3 weeks: Farmer's diet
is usually used in early spring.
The farmers’ diet prevents fat formation through fiber and low-carbohydrate foods
The basic principleis to wash away hunger, and fill the brain with water to deceive the brain. This is how the body eats toxins in winter.
Start the day with a glass of water before going to bed on an empty stomach. You need to drink 3 liters of water every day. The diet is different from drinking permitted vegetables and protein products.
Cereals are limited to buckwheat or rice, and potatoes are prohibited in vegetables. The use of tea, coffee, homemade juice and other products is prohibited.
Help stop the development of fat by using fiber and low carbohydrate foods.
Eating time-3 weeks. It is based on a low-calorie diet, so the body may lack essential vitamins. Prescription drugs should be taken as directed by your doctor.
How to lose 7 kg in 4 weeks: effective gymnastics
Don't forget that proper nutrition-only 80% of the ideal body is formed, and the remaining 20% is related to exercise.
In addition to lack of calories and diet, you should also train 5 days a week.
It is impossible to achieve a slim figure only by nutrition. In addition to lack of calories and diet, you should also train 5 days a week: three strengths, two hearts.
The combination of intense fat burning and muscle gain will produce results you will notice within a week.
No diet and pills
The main principle of weight loss is to live in harmony with the body, which means to fully understand the real desires, the body's abilities and the knowledge of its functions.
The best diet is an intuitive diet with no taboos or boundaries. The most important thing is to understand what you really want to eat and how much. Food is not reward or enjoyment. Food is energy, the energy of the human body.
The rule is simple: listen to your body. Don't eat a full stomach. Stop eating when 80% are full. After a while, you will feel the joy of eating.
Water is the same. Due to severe lack of water, the body stores water. This leads to swelling. Water flushes the stomach, helps the intestines function better and flushes toxins from the body.
Weekly exercise plan
The main principle of physical exercise is to divide the exercise into muscle groups: legs and buttocks, shoulders and calves, back and triceps, chest and biceps. You can practice anywhere: at home or in the gym.
Weight loss running
Aerobic exercise is considered to be the most effective way to burn fat. The load on the heart stimulates the improvement of blood circulation and trains each muscle group.
It also oxygenates the body. Running is the heart of aerobic exercise. In addition, running will form the correct posture and develop lung function. But remember, muscle is heavier than fat.
Therefore, long-distance running based on time rather than speed will increase the front muscles of the thigh and calf. In order to avoid heavy legs and weight gain, please observe the intermittent exercise carefully.
The main goals of running are acceleration and endurance. Running is divided into multiple stages: run easily for five to ten minutes, then accelerate for a while. Calm the rhythm again, then accelerate. Don't stop running immediately, and don't forget to warm up.
First, start accelerating for half a minute, and then maintain a steady rhythm for a minute and a half. The interval is always the same. Repeat the acceleration five to eight times.
The number of stops shall not exceed 3-4 times. Increase the interval every week to avoid overwhelming your body. Remember to keep your breathing rhythm.
Everyone has their own rhythm, but there are two common rhythms:
- Breathe deeply through your nose and exhale through your mouth, which will stretch for 3-4 steps.
- Take two breaths from the nose and two breaths from the mouth. The duration is the first step of running.
Remember to rest. In order to avoid serious consequences, please don't forget to rest your body. For the fastest weight loss, one day off per week is enough.
Slimming rope
One of the most effective aerobic exercises is rope skipping. Almost all muscle groups are involved in this sport.
Moreover, the rope helps to form the correct posture and strengthen the back muscles. One hour of skipping rope burns 500 calories.
Shoes play an important role. In the future, avoid injuries in the step area, and stay comfortable when cramps and pain.
To make yourself easier, divide the exercises into groups and jumps. First, 100 jumps in ten methods are sufficient. Add 300 jumps per week.
The effect of this exercise will be significant within a week. Like other aerobic exercises, rope skipping is a warm-up exercise before strength training or stretching exercises.
Weight loss hoop
The hoop is aerobic exercise. Repeated peak loads will strengthen your back muscles.
But the result will be that the abdominal muscles are always in tension, and the exercise time will gradually increase.
Start when you feel tired and mild pain. Don't hurt your body. Don't increase the load too fast. 10-15 minutes a week is enough.
Remember, your stomach must be empty before doing physical exercise. You should start exercising 2-3 hours after eating. Remember to breathe. Uneven breathing during exercise can lead to undesirable consequences.
Conclusion
With the help of diet, you need to adjust your body, not laugh at it.
Make sure these are not personal complexes, but weight loss is really necessary to get rid of excess body weight. Only when it is good for your health can you get the ideal form.