How to lose 7 kg per week at home

exercises for losing weight 7 kg per week

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

Remember the two components of correct weight loss:

  • correct diet,
  • sports activities.

You can figure it out with nutrition on your own - which foods are harmful and which are useful to everyone. Let's plan sports activities for every day during the week, because without it you won't be able to lose weight quickly

How to lose 7 kg in a week by doing exercises

  • Aerobic only. Don't overload your body. For a start, one hour of running or brisk walking is enough. Gradually, the duration of the classes will need to be increased.
  • On the second day, you will need to work on the back and chest muscles. If the muscles are perfectly worked out, then even after the end of the exercises, fat will leave our body gradually. Three exercises should be enough. We do push-ups, take dumbbells in our hands and proceed to lateral inclinations. If you can afford it, then be sure to work out with dumbbells. In total, you will need to do at least three approaches per day - each exercise fifteen times.
  • Our training should be intense on this day. We will focus on running, but not for a long time. Have you run twenty seconds? Now we start walking slowly for about one and a half minutes. Next, we again proceed to a short run.
  • We need to give a good load to our legs and arms! If there is an opportunity to work on simulators, then we will definitely run to them! At home, simple exercises like squats and lunges are suitable. Leg flexion / extension - at least fifteen times in four sets. To make the load with weights, you can tie half-liter bottles of water to your legs. But if you have any joint diseases, or diseases with ligaments, there should be no burden!
  • exercise for weight loss in 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 arm bending exercises. To strengthen the triceps, do push-ups from the bench. Work on the press also does not hurt - bending the torso.
  • On this day, in no case should you expose your body to serious stress! Since you can lose 7 kg in a week and in 6 days, excess loads will become an "overdose" in your body.

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

What to do to keep the weight from coming back?

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

  • Keep track of food calories. Follow the "eat less, burn more" rule.
  • Eat several times a day, but little by little. It is impossible to "stuff" yourself with a lot of food at once a day.
  • Take care of the correct 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 cannot harm your body and do experiments just to find out how much you can lose weight in a week. Therefore, you should always monitor how balanced your diet is.

Tips for quickly losing 7 kg in a week without dieting

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

Some might 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 alcoholic intoxication, then you definitely noticed that in such a state, for some reason, your appetite sharply wakes up, although you seemed to be sure half an hour ago that today you will not sit down at the table again.

Alcohol is a really strong appetite. And the unexpected feeling of hunger is difficult to resist, especially if you are at some chic feast. After all, what kind of feast goes without gorgeous dishes? Snacks, as a rule, are high-calorie in addition to 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!

Dishes in the house and losing weight - 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 couple. The fact is that portions must 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 huge plate - it seems as if you did not eat anything at all. But if you put the same 200 grams on a small plate, filling it completely, your feelings will change. You will set yourself up 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 "trick" your brain and get rid of hunger.

Eat in a relaxed environment without distraction from your meal

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

It's important to keep your diet in check at all times. Sit quietly at the table and completely immerse yourself in your meal. Just enjoy your favorite dish without being distracted by extraneous things. Your body can get full even when watching a movie while eating, but your brain will think that you did not eat anything.

Baths 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 also use anti-cellulite and other space drugs that have a positive effect on our skin in the bathing process, then taking a bath will really be useful for us.

And one more important nuance - you need to wipe your body after taking a bath not with a delicate and silky towel, but with the toughest one you have. Where will this all lead? The skin will become more toned and elastic. Accordingly, you will look much better.

Own diary

how to get rid of seven kilograms in a week

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

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

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

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