How to lose weight in a week on 7 kg: effective diet, exercise


Those who are going to lose weight in a week at 7 kg, should understand that going to drastic measures. This is a fairly high figure for a short period, and too fast weight loss – a lot of stress for the body. Therefore, this technique should be used only in exceptional cases, and in all others it is recommended to lose weight gradually, naturally. Before you lose weight for a week on 7 kg at home, it is desirable consult a doctor. In the presence of certain diseases, it may prohibit the use of such methods of weight loss. In particular, they are contraindicated in adolescents and elderly people.

Note! To get the result, dropping 7 kg per week, you need a comprehensive approach. That is, you do not need to use only diet or exercise, and at the same time limit yourself to nutrition, exercise, drink a lot waters.

Effective diets

Of Course, proper nutrition benefits the body and leads to the breakdown of excess fat. However, this happens for a relatively long time, which is necessary for the normal functioning of the organs. But in the case of, when you need to lose weight quickly, you can not do just the right nutrition. We'll have to go on a strict diet, limiting themselves in almost all foods.

Kefir diet

Diet yogurt is a great option if you want to lose weight by 5-7 kg per week. It has the following rules:

  • the Basis of nutrition during the week is kefir – it is desirable to choose a product with a small percentage fatnesses.
  • For those who are unable to cope with hunger, allowed to use a small amount of protein and carbohydrates.
  • do Not follow the kefir diet for more than a week, because you can spoil the stomach.
  • eat to equal intervals of time, 5-6 times a day.
  • it is Forbidden to eat sugar and salt, it is not recommended to drink coffee.
  • From drinks should prefer herbal infusions, can be to drink clean non-carbonated water in any volume.

After a week you need to gradually return to the usual diet. But it must be done slowly. The first few days it is desirable to abandon the fat, sweet, flour.

Note! In order not to harm the digestive system, it is not recommended to use a kefir diet more than twice a year.

Weight Loss with soda

One of the most unusual ways to lose weight is to lose weight with soda. Scientists have found that if it is diluted in water and drink, it is able to break down fats that come from food in the body. This helps to reduce the caloric intake of foods, which provides an opportunity not to deviate from the usual rules of nutrition. However, it is possible to lose weight in a week to 5-7 kg.

When using soda for weight loss:

  • to increase the effectiveness of the diet, it is desirable to use only useful products;
  • late dinner is not recommended;
  • portions should be small;
  • small doses of soda are used first and then they gradually increase.

Welcome soda solution start in the morning. Half an hour before meals you need to drink 1 glass of this "drink". For its preparation, half a teaspoon of soda it should be diluted in 1 glass of warm boiled water. Reception soda solution repeat before each meal (for 30 minutes).

Note! It is not recommended to abuse the method of weight loss on soda, otherwise you can harm your own body. After a seven-day course, the diet should be stopped.

Oatmeal Diet

Perhaps the oatmeal diet is one of the most beneficial for human body. It contains valuable components, this porridge improves the digestive system. In addition, oatmeal contains a minimum of calories and a lot of fiber, minerals and vitamins.

Note! Oatmeal helps not only to get rid of extra pounds, but also to reduce the level of cholesterol in the blood.

Basic rules of diet based on oatmeal for weight loss:

  • Welcome smaller meals (5-6 times in day) in small portions.
  • Oatmeal porridge is prepared on water, without salt, milk, butter and sugar.
  • one portion is not more than 200 g oatmeal.
  • If it is hard to eat one oatmeal all week, you can add a small amount of fruits and vegetables (except grapes and potatoes) to the menu.
  • you Can periodically combine oatmeal with low-fat kefir.
  • you Can drink herbal infusions, tea without sugar, water without gas.

Of diet you need to go gradually, not dramatically eating high calorie meals.

Water

Nutritionists from all over the world agree that the human body should receive about 2 liters of water every day. And this volume does not include tea, coffee, compote and other drinks. A large amount of water helps to eliminate toxins and other harmful substances from the body, it increases the metabolism.

It is Especially important to adhere to the drinking regime in compliance with such a rigid diet, the purpose of which is to lose 5-7 kilograms per week. After drinking a glass of water, you can get rid of a false sense of hunger. If you drink water before eating, it will help reduce the amount of portion eaten, as the liquid will take up part of the stomach.

Drink water for weight loss also need according to certain rules:

  • At the same time drinking water should be half an hour before and after meals.
  • Calculate the minimum amount of water required per day, you can use the formula: 30 ml * weight in kg.
  • For those who have not previously drank water in such quantities, it is necessary to start gradually, with minimum volumes, daily increasing the dosage (the first day is enough 1 liter of water).
  • Drink water in small SIPS, evenly distributing the daily volume between meals.
  • it is Important to pay attention to the temperature of the water – it should not be too cold, because in this case it can slow down the metabolism, the ideal option – water at room temperature.
  • Adhering to the correct drinking regime, the most important thing is not to forget to drink water daily.
  • water Quality plays a crucial role, it should be without gas, clean.

Note! Drinking water while eating is not recommended as it dilutes gastric juice, which slows digestion.

Exercises for fast weight loss

Solving the question of how to lose weight in a week on 7 kg at home, you need to understand that without exercise it is difficult to achieve the desired result. Physical activity combined with diet contributes to rapid weight loss and muscle strengthening. It is not necessary to use heavy loads, because for inexperienced athletes they can turn into injuries. It is enough to perform light exercises to maintain shape.

Note! Recommendations for those who want to lose weight: every morning to start with charging.

To lose weight in a week by 7 kg, it is necessary that the duration of daily training is not less than 1 hour.

Jumping rope

Jumping rope is recommended for anyone who wants to make legs and stomach tightened. In addition to weight loss, this inexpensive and affordable simulator will help restore the digestive system and act as a means to prevent heart disease.

To lose weight 7 kg in a week, jumping rope, you need to devote time daily. As usual, it is recommended to start with small loads, gradually increasing them. First, you need to jump no more than 15 minutes on the rope, and as the muscles get used to the loads, increase the duration of training to 45 minutes.

Note! Beginners after jumping rope possible pain in the abdominal muscles, thighs, buttocks. If they are minor, do not violate the performance, you can not worry. Otherwise, training should be discontinued.

If jump over jump rope on one leg, the load and, accordingly, the efficiency increases.

Rifts in a half-seat

To perform rollovers in the half-seat, you must do the following:

  1. Stand up straight, feet shoulder width apart. Hands in front of the chest. To do a half squat.
  2. slowly lower body into a half squat.
  3. Move the body first to the left and then to the right. The thus, it is necessary to perform rolls.

Note! The main thing that you need when performing body rolls in a half-squat, is to keep balance. Otherwise, you can just fall.

Plank

Even the standard strap helps to tighten the belly, sides and hips, strengthen the back. And if you do it in a more complicated version, the efficiency increases significantly.

Need do the following:

  1. Do the usual bar on the outstretched arms. Palms and toes rest against the floor, the body is flat.
  2. take turns to pull his knees under him, doing a kind of running in place.

Jumping on the box

To Do this exercise you need the following:

  1. Stand up straight. Set the box or other object.
  2. Jump on box with both feet at the same time.
  3. Slowly get off it.

Squats

To Do this exercise you need the following:

  1. Stand up straight. Set the box or other object.
  2. Jump on box with both feet at the same time.
  3. Slowly get off him.

Squats

A Comprehensive approach and tenacity will help to lose weight on 7 kg just over week. Having achieved results, it is important to keep the weight at a certain level. To do this, you need to adhere to proper nutrition and exercise.


Related posts