How to lose 7 kg in a week at home

exercises to lose 7 kg per week

Imagine a situation where a girl is going to have a wedding ceremony in a week and the extra few pounds do not allow her to fit into a dress. A sad situation, is not it? But the situation is pretty loose - we want to tell you how to lose 7 kg a week while not suffering from hunger strike.

Remember the two components of proper weight loss:

  • proper diet,
  • sports activities.

You can find out with nutrition alone - which foods are harmful and which are useful for everyone. Let's plan sports activities for each day of the week, as without them you will not be able to lose weight fast

How to lose 7 kg in a week by performing exercises

  • With aerobics. Do not overload your body. For a start, an hour of running or brisk walking is enough. Gradually, the teaching must be extended.
  • The second day, work your back and chest muscles. If the muscles are perfectly worked out, fat gradually leaves our body even after the end of the exercises. Three exercises should be enough. We do push-ups, take dumbbells in our hands and continue to lateral inclinations. If you can afford it, be sure to train with dumbbells. In total, do at least three approaches a day - each exercise fifteen times.
  • Our training should be intense this day. We will focus on running, but not for a long time. Have you driven twenty seconds? Now we start walking slowly for about a minute and a half. Next, we continue again for a short run.
  • We need to put a good strain on our legs and arms! If there is an opportunity to work on simulators, we will definitely run to them! At home, simple exercises such as squats and lunges are suitable. Leg bend / extension - at least fifteen times in four sets. To do the load with weights, you can tie half-liter bottles of water to your legs. But if you have joint diseases or diseases with ligaments, there should be no burden!
  • physical activity for weight loss for a week
  • Let's use aerobic exercise again. But we increase the intensity and duration! The drive must last at least half an hour. The pace of the race 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, we perform arm bending exercises. To strengthen the triceps, do push-ups from the bench. Working on the press does not hurt either - bending the torso.
  • On this day, you should under no circumstances expose your body to severe stress! Since you can lose 7 kg in a week and in 6 days, excess load becomes an "overdose" in your body.

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

What should I do to prevent the weight from coming back?

Just lose weight and forget about sports and eat everything in a row under no circumstances. But no one wants to sit on a diet all their lives. So what should you do?

  • Keep track of the calorie intake of your food. Follow the rule "eat less, burn more".
  • Eat several times a day, but little by little. It is impossible to "fill" yourself with a lot of food at once a day.
  • Take care of the right diet. Less fatty foods, more vegetables and herbs, salads.
  • You can not 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 not 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 to quickly lose 7 kg in a week without dieting

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 it up? But if you were at least a couple of times in an average state of alcohol intoxication, then you certainly noticed that for some reason your appetite sharply awakens in such a state, even though it seems that you were sure of ahalf an hour ago that you would no longer sit at the table.

Alcohol really whets the appetite. And the unexpected feeling of hunger is hard to resist, especially if you are at a beautiful party. After all, what kind of party goes without beautiful dishes? Snacks are usually high in calories in addition to alcohol. In this case, therefore, do not dream of any weight loss. If you decide to lose 7 kg a week, a diet combined with alcohol will not save you!

Dishes in the house and lose weight - a strange relationship?

It 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 portions need to be reduced when losing weight. But at the same time, it is difficult to curb your appetite by eating 200 grams of food on a giant plate - it seems that you did not eat anything at all. But if you put the same 200 grams on a small plate and fill it completely, your emotions will change. You want to set yourself psychologically that you have already eaten a whole plate, why do you need more?

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

Eat in a relaxed environment without being distracted from your meal

Eating while watching an exciting movie? Have you noticed that food seems to disappear in a matter of minutes while watching a movie and you seem to have just sat down to a full plate of food? As a result, half an hour goes by and you will again 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 eat, you can forget about losing weight.

It is important to always keep your diet in check. Sit quietly at the table and immerse yourself in your meal. Just enjoy your favorite dish without being distracted by foreign things. Your body may become full even when you watch a movie while eating, but your brain will think you did not eat anything.

Baths are not only fun but also useful!

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

And another important nuance - you need to dry your body after taking a bath not with a soft and silky towel, but with the hardest you have. Where will all this go? The skin becomes more toned and elastic. Therefore, you will look much better.

Own diary

how to get rid of seven kg in a week

No, in this diary we do not share our emotional ailments, but will try to plan the day, 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 keeps all your plans.

Do not forget the daily weighing - we must write the results in a diary. To some extent, the diary will be our motivation. Because we want to see how we move towards our goals and realize that we can keep moving forward because we have already achieved a lot.

If you can not lose weight without dieting, try the buckwheat diet for a week.