How to lose 7 kg per week at home

weight loss exercises 7 kg per week

Imagine a situation, a girl has to have a wedding ceremony in a week, and the extra few pounds do not allow her to fit into the dress. This is a sad situation, isn't it? But the situation is quite correctable - we will tell you how to lose 7 kg per week, while not suffering from a hunger strike.

Remember the two components of proper weight loss:

  • proper diet,
  • sports activities.

You can find out for yourself with food - which foods are harmful and which are good for everyone. Let's plan sports for each day of the week, because without it you will not be able to lose weight fast

How to lose 7 kg per week by exercising

  • Aerobic only. Do not overload your body. For a start, an hour of running or brisk walking is enough. Gradually, the duration of classes will have to increase.
  • On the second day you will have to work on your back and chest muscles. If the muscles are perfectly made, then even after the end of the exercises the fat will leave our body gradually. Three exercises should be enough. We do push-ups, take dumbbells in our hands and continue to side inclines. If you can afford it, be sure to train with dumbbells. In general, you will need to do at least three approaches a day - each exercise fifteen times.
  • Our training should be intensive on this day. We will focus on running, but not for long. Does it run for twenty seconds? Now we start walking slowly for about a minute and a half. Then we move on to the short term again.
  • We need to put a good load on our legs and arms! If there is an opportunity to work on simulators, then we will definitely run to them! At home, simple exercises such as squats and falls are suitable. Leg flexion / extension - at least fifteen times in four sets. To make the load with weights, you can tie half a liter of water bottles on your feet. But if you have any joint diseases or diseases with connections, there should be no weight!
  • weight loss exercise after a week
  • Let's use aerobic exercise again. But we increase the intensity and duration! The run should be at least half an hour. The pace of running changes - at a slow pace for up to four minutes, at a fast pace for half a minute.
  • I need to work on my biceps and triceps. If there are dumbbells, then we perform exercises for bending the arms. To strengthen the triceps, do push-ups from the bench. Working on the press also does not hurt - bending the torso.
  • On this day, you should never expose your body to serious stress! Since you can lose 7 kg in a week and 6 days, the excess load will become an "overdose" in your body.

Ideally, in order not to strain your body and not to harm it, it is better to lose weight within a month.

What can I do to keep the weight back?

Just lose weight, then forget about sports and by no means eat everything in a row. But no one wants to go on a diet all their lives. So what do you need to do?

  • Keep track of calories in your diet. Follow the rule "eat less, burn more".
  • Eat several times a day, but little by little. It is impossible to "crowd" with a lot of food at once a day.
  • Take care of your proper diet. Less fatty foods, more vegetables and herbs, salads.
  • You cannot drink food while eating. But the rest of the time - it is recommended!
  • Try to limit yourself to fruits or vegetables for breakfast, lunch or dinner.

Remember that you can't harm your body and do experiments just to find out how much you can lose in a week. Therefore, you should always monitor how balanced your diet is.

Tips for fast weight loss of 7 kg per week without diet

Do you drink alcohol and want to lose weight? A pipe dream!

Some may say that alcohol does not contain a huge amount of calories. So why give up? But if you've been at least a few times into a moderate state of intoxication, then you've definitely noticed that in such a state for some reason your appetite is abruptly awakened, although it seems that half an hour ago you were sure that today you will not sit down again. the table.

Alcohol is a really strong appetite. And the unexpected feeling of hunger is hard to resist, especially if you are at a chic feast. After all, what holiday goes without sumptuous dishes? Snacks, as a rule, are high in calories with alcohol. Accordingly, in this case you should not dream of any weight loss. If you decide to lose 7 kg per week, a diet combined with alcohol will not save you!

Meals in the house and weight loss - a strange relationship?

Sounds really crazy, but, as they say, psychology! If you have small plates, great! Eat in them. If not, be sure to get a pair. The fact is that the portions should be reduced when losing weight. But at the same time, it's hard to curb your appetite by eating 200 grams of food on a huge plate - it looks like you haven't eaten anything. But if you put the same 200 grams on a small plate, filling it completely, your feelings will change. You will adjust psychologically that you have already eaten a whole plate, why do you need more?

Such small details may seem silly to someone, but this psychological advice is effective. So to speak, you can "lie" to your brain and get rid of hunger.

Eat in a relaxed environment without distracting from your diet

Eat while watching an exciting movie? Have you noticed that while watching a movie, the food seems to disappear in a matter of minutes, and you seem to have put on a plate full of food? As a result, half an hour passes and you again want to eat a little, because you do not even remember how much you ate before. Remember that if you do not control how much food you consume, you can forget about losing weight.

It's important to keep your diet under constant control. Sit quietly at the table and immerse yourself completely in your food. Just enjoy your favorite dish without being distracted by side things. Your body may be full even when you watch a movie while eating, but your brain will think you haven't eaten anything.

Bathrooms are not only fun but also useful!

Of course, water will not help us lose 7 kg at once in 7 days, but if we use anti-cellulite and other space products that have a positive effect on our skin in the process of bathing, then bathing will really be useful for us. .

And another important nuance - you should wipe your body after bathing not with a delicate and silky cloth, but with the hardest you have. Where will all this lead? The skin will become more toned and elastic. Accordingly, you will look much better.

Own diary

how to get rid of seven pounds in a week

No, in this diary we will not share our emotional torments, but we will try to plan the day, to set the goals we want to achieve.

So, make a plan for tomorrow - how to get rid of those extra pounds. Everything in your head may not be saved, but the paper will keep all your plans.

Don't forget about daily weighing - we need to record the results in the log. To some extent, the diary will be our motivation. Because we will see how we are moving towards our goals and we will realize that we can move forward, because we have already achieved a lot.

If you can't lose weight without dieting, then you can try buckwheat diet for a week.