There are many ways to lose 5-7 kg in a week or more. The essence of losing weight is to consume one product a week, sometimes two or three.
Therefore, many women are looking for options on how to lose 7 kg per week and how to get rid of the culture and thighs, because the extra pounds have a detrimental effect on health. You need to follow some simple rules to get rid of stomach and sides in seven days. We will tell you what they are.
Girls' figure has a special feature - the tendency to accumulate excess fat in the lower abdomen and thighs. This is especially noticeable after childbirth, when you are overweight. Diet and a number of special exercises will help.
A slim and fit figure requires a lot of restraint and dedication. On the way to a flat stomach, you need to follow a strict diet and exercise regularly. Losing weight fast in a week will not work without harming your health. But you can lose 5-7 extra pounds. Stay on a diet, add physical activity, and body fats will go unnoticed.
No matter what the advertisers and diet supplement sellers promise, you need to know that it is not possible to lose weight easily in one area. Any coach or nutritionist will tell you that savings don't go locally. This effect can be achieved immediately only with the help of liposuction or plastic surgery, but not at home. To change yourself, you need to change your diet and start doing special exercises.
Basics of Good Nutrition for Weight Loss
- The emphasis is on fruit and vegetable components, preferably fresh, but boiling, stewing, steaming, and light frying with a minimum amount of vegetable oil are also allowed;
- Completely cut out light carbohydrates (sugar, confectionery);
- Use a combination of all foods, even fats and carbohydrates, but the basis of a small amount of diet - protein, minerals, fiber;
- It is important to add healthy cereals to the menu - buckwheat, oatmeal, bulgur, pearl barley, butter, milk, sugar and without adding too much salt;
- Don't eat too much and don't drink too much;
- We must not forget that satiety comes from energy consumption;
- Choose the smallest plates in the house or replace them with saucers. This will have a psychological effect, because you will still eat a plate, even if the portion is 2-3 times smaller. The color of the food is also important. It should not be associated with stimulants or food. Here the shade is selected individually. Psychologists recommend subtle tones of white and neutral - blue, green, light pink;
- You can't take food on the road, in front of a computer monitor or while looking at messages on your phone. The atmosphere should be calm and measured. Pay attention to the process, enjoy the taste. Thus saturation will be faster. You should also not eat while standing or lying down;
- Abstain from alcoholic cocktails altogether. Stimulate appetite;
- It is recommended to plan events and record changes. Keeping notes is useful. You can make a kind of diary that will not hurt to add pictures of elegantly shaped people and your own edited photo - the purpose of your efforts;
- Increase physical activity. If the distances allow, you can go to work, forget about the elevators, take night walks in the fresh air;
- It is important to follow the requirements for healthy food.
10 reasons to prevent weight loss in the abdomen and thighs
Despite the extensive world experience for weight loss, not everyone can achieve significant results. It may even seem that everything is done according to the canons of diet. Weight loss of 7 kg per week, thigh and abdomen emptying is possible only if you follow certain rules.
People make several mistakes when they refuse to seek professional help. If you want to see a slim figure in the mirror, the lack of knowledge can always be compensated.
Here are the top 10 reasons to stop losing weight:
- Age.After 35 years, a person's hormonal background changes. Especially less testosterone is secreted. It is this hormone that always helps young athletes to please others with a slim figure. Testosterone deficiency manifests itself in most women, so after the age of 30, it is more effective to build a diet than to exhaust yourself from physical activity. True, this does not mean that you can lose 7 pounds in a week and remove your abdomen and thighs while lying on the couch;
- Stress.Loose nerves cause belly fat in two ways. First, the body reacts to stress by producing cortisol, which causes excess stores to accumulate;
- sleep.People who "surf" the Internet after midnight are less likely to lose weight than those who are already asleep at 23: 00. The reason is hormones. Normal 8 hours of sleep stimulates melatonin production. This substance is one of the important components for the breakdown of body fat;
- Fasting.A person who regularly forgets to eat breakfast is a signal to the body that there is not enough food, and it is necessary to provide what they need. In the morning, oatmeal and fruit will help prevent this reaction;
- Snacks.By refusing to eat large amounts, people often make small mistakes, believing that they will not be harmed. Reward yourself for suffering another day in the fight against sunflower seeds, nuts, sugar or candy in tea, extra pounds. All this leads to an imperceptible excess of calories that causes the appearance of belly and thigh fat;
- Diet.Many women are not in a hurry to give up milk and meat when dieting. Lean milk and dietary meat should be chosen so that the fat accumulated by the animal before slaughter does not accumulate in problem areas;
- Medications.The popularity and availability of hormonal drugs can play a role in weight loss. For example, if a doctor prescribes a certain modern contraceptive for a woman, it is unlikely to cause a malfunction of the endocrine system. However, self-medication with such drugs often leads to the formation of extra pounds;
- Belief in chemistry.Numerous studies and strict diet statistics show that natural weight loss is most effective with lifestyle and dietary changes. An uncontrolled intake that promises to remove the stomach and thighs without physical exertion and lose all 10 kg in a week, not 5-7, will most likely end in a final imbalance in metabolism. Disruption of metabolic processes will then lead to sudden weight gain when a woman is already satisfied with the "miracle";
- Motivation.The first step to losing weight is to set a clear goal. Then it remains only to achieve this;
- Genetics.Pear-shaped girls find it easier to lose weight. However, wide hips can easily return all the fat burned. Women with an apple figure, narrow legs and wide waist by nature find it more difficult to lose weight. But when they win, they get an unexpected genetic bonus. "Apple" is very easy to stabilize the weight of thin women.
The burning of fat by the human body does not go smoothly. The main thing is to maintain the general direction, body weight can not change for a while or even grow a little, and then fall sharply. Lean people lose weight more slowly than fat people. Patience and strict adherence to the rules will ensure success.
After correcting the mistakes, you can see how a small miracle happened. Small tips on open methods to lose weight will help to consolidate the result.
There is also the famous Ducan Diet. This is the first technique developed with a structural approach to weight loss. The diet is based on the principle of protein nutrition.
What foods help in weight loss and fast metabolism
- Dietary meats (turkey, chicken, rabbit, veal);
- Lean fish;
- Boiled or steamed eggs;
- Low-fat dairy products - yogurt, cottage cheese, kefir, milk, sour cream;
- In the form of vegetables, berries, fruits, fresh juices;
- bran bread;
- Whole grains;
- Dried fruits (raisins, figs, prunes, apricots, prunes, dried apples) and any nuts - in doses;
- Seeds - sesame, flax, pumpkin, sunflower;
- Any vegetable oil;
- Drinks - teas, medicinal teas, weak coffee, fruit drinks, sugar-free compotes, jellies, fresh juices, mineral waters.
How to eat right to lose weight
The main purpose of losing weight is to create a calorie deficit. Calculate your training goal and reduce the cost by 10%. Eat small meals often.
To lose weight, you need to eliminate such foods from your diet and find alternatives to them:
- Confectionery, pastries, flour products. If you really want, replace them with fruits, nuts, dried fruits, honey, natural marshmallows, marshmallows;
- Oily fried foods. Use a minimum of vegetable oil when cooking. Make friends with the oven, vapur, grill;
- It's time to put the sausages aside. They contain many oils and chemical components. Instead, cook beef, chicken, fish, seafood;
- Carbonated drinks, beer, alcoholic cocktails. Change options - still mineral water, a glass of dry red wine, green tea, herbal tea;
- Fast food, chips, croutons. Any harm can be done at home without the use of harmful substances, which will also help to lose weight.
- Remove semi-finished products. You will not know how to guarantee weight loss if you continue to eat. Buckwheat, rice, oatmeal are cooked almost quickly, and a piece of meat baked in the oven (takes 30 minutes) will do more good;
- Sauces, mayonnaise, dressings are the enemies of the delicate belly. A good alternative is sour cream, natural yogurt, olive oil, sunflower oil, homemade mayonnaise.
Fractional diet will help you lose weight
Within 2-3 days, the waist will be noticeably thinner. Gradually, the body will get used to eating on time, small portions will be enough for the stomach, the reading of the scales will move rapidly downwards, and the stomach will be smaller.
Basic rules of fractional nutrition:
- Portion size is not more than 200 grams. Even if it is juicy vegetables or fruits, there is no need to increase the amount. It is better to think about food in advance, eat a piece of meat or eggs and add the foods you want.
- No more than 2, 5 and 3, 5 hours between meals. At this time you can drink only water. Any berry or small nut at the wrong time is a violation of the rule.
- You can't eat at night, but you can eat 3 hours before bedtime. 23. If we go to sleep at 30, the last meal can be done at 20. 30. You should rarely eat after 6pm to avoid slowing down your metabolism.
You should eat different foods during the day. Porridge, soup, meat, vegetables and fish are necessary for the normal functioning of the body, will make the diet varied and satisfying.
Don't avoid junk food
There is an undesirable product category to use. Even in small amounts, they prevent weight loss, shut down the body, disrupt metabolic processes and cause a strong appetite. Without them, things will go much faster, fat will not accumulate in the stomach and hips, and hunger will go away.
You can't eat chips, mayonnaise, fast food, semi-finished products, sausages, drink beer. This list includes trans fats and margarine, which are most commonly found in confectionery. It is almost impossible to find a cake with real butter or sour cream on store shelves.
Every cake with a questionable filling will inevitably lead to weight gain and belly growth, because the body can not break the chemical similarity of fat. If you want something sweet, it is better to make a dessert at home using real products.
Sauces, regardless of their composition and type, are the enemy of a slim figure. How many people can eat ordinary boiled potatoes, buckwheat, chicken or pasta? Very small. And with sauces and dressings? The number sometimes increases several times.
Eliminate excess in the abdomen and thighs
If you want to reset the surplus in 7 days, you don't know where to start. Popular proven diets will tell you how to lose 5-10 kg a week and get rid of your stomach and thighs:
- Buckwheat diet.Eat buckwheat porridge every day for a week. The three main dishes are only buckwheat (no salt, sugar, fat), between a glass of low-fat kefir (up to 1. 5 liters). The weight will disappear quickly;
- Kefir.The weekly diet consists of kefir, raw vegetables, boiled chicken breast. Drink plenty of fluids. Lose up to 7 kg.
- Estonian version. There is one product every day: Monday - 6 boiled eggs. Tuesday - 1 kg of nonfat cottage cheese. Wednesday - 300 grams of chicken white meat. Thursday - 300 g of unsalted boiled rice. Friday - 6 boiled potatoes. Saturday - 1 kg of sour apples. Market - 1, 5 liters of low-fat kefir;
- keto diet.Take protein 5 times a day. In addition, you can diversify the menu with other delicious products;
- Eat until 18: 00.Try to have lunch before 6pm during the week. Then you can drink only water. Those who go to bed early do not have to worry about early dinner.
With a sharp decrease in weight by 7 kg, the skin in the abdomen and thighs will sag and stretch marks will appear. A number of exercises are added to the diet to avoid the problem.
Squats and lungs are good for the hips and abdomen. For the press, it is necessary to pump the muscles by lifting the body, lifting straight legs is effective in the thighs and abdomen.
Exercises for thinning the abdomen and thighs at home
You can also do sports at home. You just need to know that when doing strength exercises, the legs will be bulging and slender, and at the same time increase in size. To lose weight after pumping your legs, you need to follow a high-protein diet and eliminate harmful sweets.
There is no need to pump the abdomen to lose weight in the stomach, otherwise the stomach will only grow. The best training board.
Performing these simple exercises on a daily basis will increase the effectiveness of the diet, strengthen the muscles of the body, help to lose weight faster and give a pleasant relaxation and definition of the contours of the hips, abdomen and waist:
- Shake your legs. After these exercises, the legs immediately get beautiful curves. You should do the exercises 100 times on each leg in turn in two approaches;
- Stand with your feet shoulder-width apart. Bend forward and down, trying to reach the ground with your fingertips. To stay in this position for a few seconds, then return to the starting position;
- Stand up straight, arms at the seams, legs together. Very slowly, bend your left arm parallel to your elbow and place it on your back, bending your torso to the right until it stops. Repeat the tilt in the opposite direction. Perform the movement slowly so that the muscle tension is felt along the entire length;
- Squat 20 times in 3 sets, taking 1 minute breaks to catch your breath. When doing this exercise, try to keep your back straight. You can increase the number of squats and sets over time. To make the exercise more difficult, try to squat on each leg in turn;
- Sit on the floor, lie down next to you and put your right hand behind your head. Straighten your shoulders and open to see the ceiling. Gently raise and lower the body 13-15 times in each direction;
- Jump rope. This sports car burns more calories than running, so do not shy away from the rope. When jumping, get on your whole foot, not on your toe, so as not to transfer all the work to your calves;
- Lie on your side, place your elbows on the floor, try to keep your legs as straight as possible. Repeat the exercise 15 times, first stretching to one side and then to the other;
- Lie on your back, stretch your legs and bend your arms at the elbows and place them behind your head. Bend one leg and pull on the stomach. Try to touch your knee with the elbow of the opposite side. Repeat all movements in the opposite direction;
- Remember the children's "scissors" exercise: lie on your back, lift your legs up, bring them crosswise, and then separate them, repeat the movement 20 times. Be active. You can schedule morning jogging in the summer and skiing in the winter. Burn those extra calories while dancing while enjoying your favorite music. When you get home, go up the stairs, imagine how you get closer to your ideal with each new step;
- Sit on the edge of the chair, stretch your legs. Sit with your hands on your hips and then return to the starting position.
All exercises are light and focused on maximum repetitions. When planning a program for the week, you need to change the type of activity every day so that the muscles do not get used to the load. If you are on a mono diet, diversify your menu to avoid gaining weight after going out.
Now it's time for women to find out what exercises can be done without dumbbells and simulators with their own weights to thin the abdomen, thighs and sides.
Suitable skin care for weight loss
When losing weight with or without diet, it is important to thoroughly cleanse the body. The skin is a conductor of salts and decay products along with sweat. It is recommended to take a shower twice a day, if not cleaned enough, the pores will become dirty, clogged and acne may appear.
- Scrub.Exfoliating dead cells helps skin regenerate faster, get rid of cellulite, prevent stretch marks or make them less visible. For the scrub, you can use purchased products or natural products: ground coffee, salt, sugar, oatmeal;
- Contrasting shower.This procedure will help to remove thighs and abdomen, replenish energy, maintain skin tone and have a strengthening effect;
- Baths.They can also help you lose weight and protect your skin, but a lot depends on the supplements. Soda baths, candle, salt baths are very popular;
- Bath, sauna.Thermal treatment improves blood circulation, clears pores and is useful for weight loss.
It is important to moisturize and nourish the skin after water treatments. Funds are selected taking into account the type and purpose. Anti-cellulite weight loss products can be applied to the thighs and waist. Ordinary creams and oils are suitable for other parts of the body. Light lotions are enough in the hot season.
Thigh and belly slimming baths
Special slimming baths help in the fight against excess weight. You can make them yourself at home, the cooking methods are simple and straightforward.
The most popular baths are:
- Cleopatra.For 1 liter of warm milk add 100 g of liquid honey, mix. Pour the mixture into the bath. For a greater effect, take a glass of sour cream and 100 g of crust sea salt, prepare a scrub. Apply the scrub to your body and then immerse in milky water. Since the first application, the skin will be noticeably younger and cellulite from the scrub will be less noticeable;
- mustard.Lymphatic drainage effect can be obtained from a mustard bath. First, dilute 100 g of mustard powder with warm water to the consistency of sour cream. Take a bath, pour liquid mustard into it. Immerse in water for no more than 10 minutes, rinse with mustard shower;
- Gas bath for weight loss.Soda prevents lipid absorption. When the body evaporates in the bath, the body undergoes intensive cleansing of toxins and toxins, resulting in a decrease in body volume. Take a glass of baking soda for the bath. You can add a glass of sea salt to the water. Take a bath for no more than 10 minutes;
- with essential oil.Lemon, grapefruit and orange essential oils will help fight cellulite. Put 2-3 drops of each oil in a glass of warm milk and then pour the mixture into the water. Essential oil bath has a soothing effect;
- Turpentine.The elasticity of the skin is greatly increased by the resin of coniferous trees. Turpentine is obtained only from resin, you can buy it at the pharmacy. Read the instructions for the drug carefully before use. Prepare a bath according to the instructions and keep it inside for 10 minutes. Then take a cool shower.
After any bath, massage yourself with a cloth or your hands while the body evaporates and all the pores are open. During the massage, apply a lifting cream to the skin, it will make the skin more toned.
It is very possible to lose 7 kilos in a week and get rid of belly and thighs, your health and mood will be excellent. A little effort and perseverance - and your goal will be achieved. Don't wait, start changing your life from today and then in 7 days your numbers will be in order.
Find the right complex for you, lose weight and reduce your thighs and abdomen by a few centimeters. However, the lost weight can return. Urgent weight loss ends with weight gain.
To lose weight, you should follow the recommendations:
- Eat small meals 5-6 times a day, leave the table with a slight feeling of hunger;
- You can't use hunger as a means to lose weight;
- Take clean water regularly, try to drink at least 3 liters a day;
- Eat only healthy, fresh food;
- Calculate your daily calorie intake for proper body weight and never exceed it;
- Cook meat products without fat;
- Do physical activity or sports;
- Go to a wellness massage, take a contrasting shower and take a steam bath;
- Sleep for 6-8 hours. Lack of sleep often leads to overeating and a number of extra pounds;
- If you want to eat sweets, try brushing your teeth.
Eat a balanced, natural meal. It is necessary to make notes in the food diary when calculating calories. You can't starve. Snacks made from low-calorie foods are a must.
Some women have more weight than before before losing weight. This is due to the fact that after the end of the diet, a person throws on the food that he avoids for a week. A hungry body quickly absorbs all the food consumed.