How to lose 7 kg in a week at home

weight loss exercises of 7 kg per week

Imagine the situation, a girl needs to have a wedding ceremony in seven days, and the extra pounds don’t allow her to fit into a dress. Sad situation, isn't it? But the situation is quite fixable - we’ll tell you how to lose 7kg a week without suffering from a hunger strike.

Remember the two components of proper weight loss:

  • proper nutrition,
  • sports activities.

With diet, you can figure out for yourself - which foods are harmful and which are good for everyone. Let's plan sports activities for each day of the week, because without it you will not be able to lose weight quickly

How to lose 7 kg a week by doing exercises

  • Aerobic only. Do not overload your body. One hour of running or brisk walking is enough to start. You will gradually need to increase the duration of classes.
  • The next day you will need to work on your back and chest. If the muscles are perfectly developed, then even after the end of the exercises the fat will gradually leave our body. Three exercises should suffice. We do push-ups, take dumbbells in our hands and continue the side inclines. If you can afford it, then exercise with dumbbells. In total, you will need to 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 long. Did you run for twenty seconds? Now we start walking slowly for about one and a half minutes. Next, we continue again in the short term.
  • We have to load our legs and arms well! If there is an opportunity to work on simulators, then we will definitely run to them! At home, simple exercises such as squats and lunges are appropriate. Leg flexion / extension - at least fifteen times in four sets. To load the load, you can tie bottles of half a liter of water on your feet. But if you have any joint disease or ligament disease, 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! Running should take 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 have to work my biceps and triceps. If there are dumbbells, then we perform arm bending exercises. To strengthen your triceps, do push-ups from the bench. Working on the press also doesn’t hurt - bending the hull.
  • On this day, you should never expose your body to serious stress! Since you can lose 7 lbs in a week and in 6 days, the excess load will become an “overdose” in your body.

Ideally, in order not to burden your body and 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 by no means eat everything in order. But no one wants to be on a diet all their lives. So what to do?

  • Monitor your calorie intake in food. Follow the rule of “eat less, burn more”.
  • Eat several times a day, but little by little. It is impossible to "fill up" a lot of food at once a day.
  • Take care of proper nutrition. 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 many pounds you can lose in a week. Therefore, you should always monitor how balanced your diet is.

Tips for losing 7 kg a week without dieting

Do you drink alcohol and want to lose weight? Lula san!

Some might say that alcohol does not contain a large amount of calories. So why give it up? But if you’ve been in average alcohol intoxication at least a few times, then you’ve definitely noticed that for some reason your appetite awakens abruptly in that state, even though it seems like half an hour ago you were sure you wouldn’t be sitting at the table again.

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

Eating at home 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, make sure you get a pair. The fact is that the parts have to shrink when you lose weight. But at the same time it’s hard to curb your appetite by eating 200 grams of food on a huge plate - it seems like you haven’t eaten anything. But if you put the same 200 grams on a small plate and fill them completely, the feelings will change. Psychologically you will set yourself up that you have already eaten the 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 "cheat" the brain and get rid of hunger.

Eat in a relaxed environment without disturbing meals

Eat while watching an exciting movie? Have you noticed that while watching the movie, the food seems to disappear in a few minutes, and you seem to have just put on 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 don’t control how much food you consume, you can forget about losing weight.

It is important to keep your child under control at all times. Sit quietly at the table and immerse yourself in your meal. Just enjoy your favorite dish without being bothered by foreign things. Your body may get full even when you watch a movie while eating, but your brain will think you haven’t eaten 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 medicines that have a positive effect on our skin in the process of bathing, then bathing will be really useful.

And another important nuance - after bathing, you should wipe your body with a gentle and silky towel, but with the hardest towel you have. Where will all this lead? The skin will become tighter and more elastic. Accordingly, you will look much better.

Own diary

how to get rid of seven pounds a week

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

So, make a plan for tomorrow - how you will 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 the daily weighing - we have to write the results in a diary. The diary will be our motivation to some extent. Because we will see how we go towards our goals and realize that we can 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.