How to lose weight? Many people ask this question. And he visits a person more often just before a holiday trip or before any important event (for example, before a wedding).
Hated pounds accumulate for months or even years, and now the task is to say goodbye to them as soon as possible. It is difficult, but possible.
So, the goal is to lose 7 pounds in 7 days. What does it take to achieve this?
What threatens sudden weight loss
In the process of fighting overweight, nothing excites better than "minus" on the scales. However, rapid weight loss can cause significant and often irreparable damage to health.
What risks can you face when you decide to make your image to perfection in just one week?
- Metabolic disorders. Many face a situation where adhering to strict diets, increased physical activity is not reflected in any way in body weight. This is explained by the fact that the body adapts to such a lifestyle by slowing down the metabolism.
- Dystrophy of muscle mass. This is possible with the lack of adipose tissue and muscle waste. Stomach ulcers and gastritis. One of the factors that lead to rapid weight loss is a strict diet. Not enough food enters the stomach. As a result, the gastric juice produced has a devastating effect on the walls of not only the stomach and duodenum.
- Discontinuation of hormone levels and, as a result, menstrual disorders and problems with conception. This is due to the fact that the distribution of a number of hormones occurs with the involvement of adipose tissue. Also in the latter, male hormones are converted into female hormones.
- Violation of heart rate and blood pressure. Being overweight has a negative effect on the functioning of the cardiovascular system. However, rapid weight loss is not the best result. For complete enrichment of extra pounds, the blood vessels stretch over time and restoring them to their previous size is a fairly long process.
- Nervous system dysfunctions. Vitamin B deficiency, as well as stress due to the inadequate amount of food, are manifested by a fistful of mood and even depression.
- Vitamin deficiency. If you follow diets, the required amount of nutrients does not enter the body. This manifests itself through problems with the skin, hair, nails and so on. It also threatens to worsen the body's immune system and common diseases.
- With a sudden weight loss, the skin does not have time to adjust, it looks stretched and loose. Often this can be solved only with the help of surgeons.
The risks mentioned should make you think about the feasibility of drastic weight loss.
Tips for fast weight loss at home
If the desire for weight loss still "prevailed", then you need to deal with this process logically.
It would be better to seek advice from a qualified specialist (nutritionist). It will be even better if this doctor monitors the results obtained.
Do not drastically reduce the amount of food consumed. Despite the weight loss process, all the nutrients necessary for its healthy functioning must enter the body.
We must remember that losing weight quickly and noticeably is good, but it is more important to maintain the result. This is only possible if the right weight loss treatment is chosen.
The faster the pounds fall, the more likely they are to return. Often the opposite process leads to a worsening of the condition, ie even more adipose tissue.
Meals should be frequent (at intervals of no more than four hours) in small portions.
Proper weight loss is not only possible through dietary changes. The body needs constant physical activity. This will help not only to burn fat, but also to tighten the body.
You can speed up the weight loss process by eliminating flour products, alcohol, mayonnaise, carbonated beverages, sweets, starchy products.
A person loses weight by pursuing two goals: to improve his appearance, to reduce the load on the body. It is important that this does not happen to the detriment of health. As in this case, none of the goals will be achieved.
The most popular diets for weight loss 7 kg per week
Emergency weight loss diets can be found in countless. However, the most positive results are seen from proteins, low calories and mono-diets.
Protein patterns are based on eating high-protein foods and avoiding fats and carbohydrates.
Foods allowed for consumption are eggs, meat, fish. Building a diet based on these virtually eliminates hunger tests. No muscle mass is lost and weight loss occurs through the fight against fluid and fat.
This diet does not exclude vegetables. They can be processed fresh and heat. The main thing is that they do not contain starch. From fruit in the morning, a small amount of apples is allowed.
Mono-diets are based on a "one meal for one or more days" diet. When making it, it is necessary to guide the 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 list of products is unlimited. The main thing is to comply with the allowed daily calorie intake. The latter are defined separately.
Takes into account age, state of health, degree of physical activity, weight indicators (initial and desired) Most of the time, the rate is about 1000-1200 kcal.
To help your body cope with the challenges of losing weight 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 optimal duration of diets to minimize adverse health effects is one week.
How to lose 7 pounds in 7 days without diet and sports
There are many options available on the world market to fight obesity without the need for diet or strenuous exercise. These are special clothes, chewing gum, belts, shoe soles. Here's the answer to the question of how to lose 7 pounds a week without dieting.
Now you can easily find t-shirts of different lengths, pants, shorts, underwear, whole sports sets that, according to the description, contribute to weight loss. The choice must be based on problem areas.
This can work separately on the hips, chest or back, leaving the rest of the body unchanged. If the problem is global, then the form option will apply.
The principle of operation of such things lies in the elementary removal of excess fluid and toxins from the body. This is due to the "sauna" effect. The clothes are tight.
The body in it heats up and sweats actively. Thus, subcutaneous metabolic processes are accelerated several times.
The figure looks tight in such things. Weight loss will be followed by cellulite.
At first glance, there are some advantages. But there are downsides. Such clothes, pulling the problem areas, block the flow of lymph. A variety of diseases can occur.
Also, unscrupulous manufacturers can violate quality standards, so such clothes can cause rashes.
The most controversial way to lose weight is considered by many to be the use of special chewing gums. Their manufacturers convince consumers that this product reduces appetite and contains extracts of exotic plants that help burn fat. But there is no sufficient explanation for this.
A sensible 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, eats away from its membrane. In this case, the negative impact is obvious.
Slimming soles are the safest weight loss options. It has long been proven that the feet are directly connected by invisible threads to all systems of the human body. The right pattern on the soles helps to normalize and speed up metabolic processes.
The effectiveness of this option is questionable, but the damage done is minimal.
The slimming belt, like special clothing, helps eliminate fluids and toxins. Also, due to the massage, it improves blood circulation. All in all, all this leads to weight loss.
The thermal zone and the sauna zone are a multi-layer elastic band, completed with the necessary fasteners. The various massage zones are complemented by the corresponding 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 under consideration is not always high and sometimes does not prove to be at all. It is practically impossible to get rid of excess fat quickly using only them.
Weight loss training program
Fighting overweight with the right approach means exercise.
Here are some of the best effective exercises that will bring you closer to the desired results every day:
- Starting position - standing with feet together. You should sit and touch the floor with your hands at the same time and then go out, raising your hands above your head. The exercise is performed as quickly as possible.
- Hit a posture, holding your body on your toes and hands. The knees alternate on the chest. First straight (right knee to right chest and vice versa) and then cross. The intensity of the exercise should look like a run.
- Kneel down. The stomach and buttocks are pulled. You should alternately lower your left and right thighs. In this case, the touch of the floor on both sides of the calves should be minimal, so that the muscles are constantly in good condition.
- Press your back against the wall and sit so that your legs are at right angles to the floor and body (posture is similar to the position when a person is sitting in a chair). Fasten the body for maximum time.
- Stand with your back to a sofa or chair. Place one foot with the top of the foot on the selected bracket. Perform a series of deep squats on the other leg. The farther you are from support, the more effective the exercise.
- Starting position - lying on your back, legs bent at the knees. It is necessary to lift the pelvis as high as possible, in this position to bring and stretch the knees, to return to the starting position. Repeat the selected number of times.
- Starting position - standing with feet apart. Deep squats are performed alternately on each leg.
- Take a supine position. Raise your legs vertically to the floor. Break the pelvis off the floor with the abdominal muscles, making a birch tree without the help of hands, stay in this position for a few seconds. Repeat the exercise at the selected times.
- Lie on your left. Pull on the buttocks and stomach. Raise your right leg as far as the stretch allows.
- The last exercise in this series of exercises should be the following exercise. Get into the dog's position, exhale and immediately tighten the muscles of the press and buttocks as much as possible. Hold your breath, counting in your mind to 10. Exhale, relax. Repeat the steps at least 5 times.
The number of executions depends on the physical condition of the individual and is selected individually. This program can be performed with different approaches.
The load should increase slightly each day 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 task. In this case, there is time for sensible action.First of all, you need to check your daily routine. A good eight hours of sleep is the key. If the relationship between normal rest and weight loss is hard to believe, but convincing yourself is worth at least arguing that you do not feel like eating when you sleep
You have to be careful what happens on the plate, in what quantity and in what combination. There are simply incompatible foods, the use of which loads the digestive system and leads to weight gain. It is best to discard high-calorie foods.
Consumption is slow. Better to use small dishes and even small utensils. Under no circumstances should you skip meals (especially in the morning).
The next aspect is sport. You can sign up for a gym or fitness center. It is better to take your sister or girlfriend with you to motivate each other to go to training.
There are usually 2-3 sessions per week, but in case of emergency weight loss (and 3 weeks is not one, but still very small) this is not enough. On weekends from visiting the room, the days must be done independently.
The main goal of such exercises at home is not to build muscle mass and tighten the form (although that would be great), but to keep the metabolism in good condition. Allow to warm up for 10 minutes. It will be enough.
Leisure time right now should be a lot of fun, which will also be a distraction from the fridge.
How to maintain the result
The set goal is achieved in a week or 2-3 weeks does not matter. The main thing now is to keep the new shape.
This requires:
- Every morning after your visit to the bathroom, we press the scales to pull "plus 300 grams" and not "plus 2 kilos".
- keep playing sports (you can already refuse from the daily exhaustion of the body, as long as you visit the gym 2-3 times a week).
- it is essential to follow a proper diet and daily routine.
- do not consume foods such as chips, mayonnaise, carbonated beverages and so on (contraindicated even for those who are satisfied with their weight).
Remember, it is easier to maintain weight than to fight heroically with those extra inches.