There are many ways to lose 5-7 kg in a week or more. The essence of losing weight is consuming one product for a week, sometimes two or three.
That is why many women look for options on how to lose 7 kg in a week and eliminate the stomach and thighs, because the extra kilos have a detrimental effect on health. To get rid of the stomach and sides in seven days, you need to follow some simple rules. We tell you what they are.
The figure of girls has a unique characteristic: the tendency to store excess fat in the lower abdomen and thighs. This is especially noticeable after delivery, when the weight is overweight. Diet and a series of special exercises will help.
A slim and fit figure requires many restrictions and sacrifices. On the way to a flat stomach, you will have to follow a strict diet and exercise regularly. Losing weight drastically in a week will not work without harm to health. But you can lose 5 to 7 extra pounds. Stick to a diet, add physical activity, and body fat will go unnoticed.
It is worth knowing that it is impossible to lose weight easily in one zone, no matter what the advertising and diet supplement vendors promise. Any coach and nutritionist will tell you that deposits do not disappear locally. This effect can be achieved instantly only with the help of liposuction or plastic surgery, but not at home. For self-transformation, you will need to change your diet and start special exercises.
The Basics of Good Nutrition for Weight Loss
- The emphasis is on the components of fruits and vegetables, preferably fresh, but boiling, stewing, steaming, frying with a minimum amount of vegetable oil is also allowed;
- Cross out completely light carbohydrates (sugar, confectionery);
- Use a combination of all nutrients, including fats and carbohydrates, but in small amounts, the basis of the diet: protein, minerals, fiber;
- It is imperative to add healthy cereals to the menu: buckwheat, oats, bulgur, pearl barley, they are eaten without adding butter, milk, sugar and a lot of salt;
- Don't overeat or drink too much;
- It must be remembered that saturation must be driven by energy costs;
- Choose the smallest plates available in the house or replace them with saucers. This will have a psychological effect, because you will still eat a full plate, although the portion will be 2-3 times smaller. The color of the dishes also matters. It should not be stimulating or associated with food. Here, the tone is selected individually. Psychologists recommend soft white and neutral shades: blue, greenish, pale pink;
- You cannot carry food while traveling, in front of a computer monitor, or while viewing messages on your phone. The atmosphere should be calm and measured. Focus on the process, enjoy the taste. Then the saturation will come faster. You should also not eat while standing or lying down;
- Avoid alcoholic cocktails entirely. They stimulate the appetite;
- It is recommended to schedule events and record any changes. Keeping records is helpful. You can make a kind of diary, where it will not hurt to attach images of people with elegant shapes and your own corrected photo - the goal of your efforts;
- Increase physical activity. You can walk to work if distances allow, forget about elevators, introduce night walks in the fresh air;
- Make sure you meet the healthy food requirements.
10 reasons that prevent the belly and thighs from losing weight
Despite the worldwide practice of losing weight, not everyone can achieve significant results. It may even seem that everything seems to be done according to the canons of dietetics. Losing weight 7 kg per week, removing the thighs and tummy is possible only if you follow certain rules.
There are several mistakes people make when they refuse to seek help from specialists. But the lack of knowledge can always be compensated if you want to see a slim figure in the mirror.
Top 10 reasons preventing you from losing weight are:
- Age.After 35 years, a person's hormonal background changes. In particular, less testosterone is secreted. It is this hormone that helps young athletes always delight others with a slim figure. Lack of testosterone is more pronounced in women, therefore, after 30, it is more effective to establish nutrition than to burn out with physical activity. True, this does not mean that you can lose weight 7 kg in a week and remove your stomach and thighs while lying on the couch;
- Stress.Loose nerves lead to belly fat in two ways. First, the body reacts to stress by producing cortisol, which triggers the accumulation of excess reserves;
- Suspend.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 also hormones. A normal 8-hour sleep stimulates the production of melatonin. This substance is one of the essential components for the breakdown of body fat;
- Fast.By regularly forgetting to eat breakfast, a person gives a signal to the body that there is not enough food and supplies are needed. Natural oatmeal and fruit in the morning will help prevent this reaction;
- Appetizers.By refusing large portions of food, people often indulge in small weaknesses, believing that they won't hurt. Seeds, nuts, sugar in tea or candy to reward you for another day of torment in the fight against the extra kilos. All this leads to an imperceptible excess of calories, which leads to the appearance of fat on the belly and thighs;
- Diet.Even when dieting, many women are in no rush to give up milk and meat. It is necessary to choose skimmed milk and dietary types of meat so that the fat accumulated by the animal before slaughter is not deposited in the problem areas;
- Medications.The popularity and availability of hormonal medications can influence weight gain. If, for example, a doctor prescribes a certain modern contraceptive for a woman, it is unlikely to cause a malfunction of the endocrine system. But self-medication with these drugs often leads to extra pounds;
- Belief in chemistry.Numerous studies and rigorous dietary statistics show that it is most effective to lose weight naturally through lifestyle and diet changes. The uncontrolled intake of "super pills" and herbal infusions, which promise to eliminate the stomach and thighs without physical effort, as well as lose weight in a week, not in 5-7, but in 10 kg, will probably end with a final imbalance inmetabolism. Violation of metabolic processes will subsequently lead to instant weight gain, when the woman is already delighted with the "miracle";
- Motivation.The first step to losing weight should be to set a clear goal. Then it only remains to achieve it;
- Genetics.It's easier for girls with a pear-shaped figure to lose weight. But wide hips can easily return all the burned fat. Apple-shaped women, who by nature have narrow thighs and wide waists, lose weight much more difficult. But when they outdo themselves, they get an unexpected genetic bonus. Slim "Apple" women are much easier to stabilize their weight.
The burning of fat by the human body does not occur uniformly. The main thing is to maintain the general direction, the body weight may not change for some time or even grow a little, and then fall sharply. Thin people lose weight more slowly than fat people. Patience and strict adherence to the rules will ensure success.
After correcting the errors, you can see a little miracle happen. And small recommendations on quick methods to lose weight will help to consolidate the result.
Then there is 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 contribute to weight loss and rapid metabolism
- Diet meats (turkey, chicken, rabbit, beef);
- Lean fish;
- Boiled or steamed eggs;
- Low-fat dairy products: yogurt, cottage cheese, kefir, milk, sour cream;
- Vegetables, berries, fruits, even in the form of natural juices;
- Bran bread;
- Whole grains;
- Dried fruits (raisins, figs, dried apricots, apricots, prunes, dried apples) and any nuts - dosed;
- Seeds: sesame, flax, pumpkin, sunflower;
- Any vegetable oil;
- Drinks: teas, medicinal teas, soft coffee, fruit drinks, compotes without sugar, gelatin, fresh juices, mineral waters.
How to eat well to lose weight
The main goal of losing weight is to create a calorie deficit. Calculate your exercise goal and reduce the value by 10%. Eat small meals frequently.
To lose weight, you need to exclude such foods from the diet and find an alternative to them:
- Sweets, cakes, flour products. If you really want, replace them with fruits, nuts, dried fruits, honey, natural marshmallows, marshmallows;
- Fatty fried foods. When cooking food, use a minimum of vegetable oil. Make friends with the oven, the steamer, the grill;
- It's time to put the sausages away. They contain many fats and chemical components. Instead, cook beef, chicken, fish, seafood;
- Carbonated drinks, beer, alcoholic cocktails. Replacement options: still mineral water, a glass of dry red wine, green tea, herbal tea;
- Fast food, chips, croutons. Any damage can be done at home without using bad ingredients, which will help you lose weight.
- Eliminate semi-finished products. You will not know how to guarantee weight loss if you continue to eat them. Buckwheat, rice and oats cook almost as quickly and a piece of meat cooked in the oven (takes 30 minutes) will provide many more benefits;
- Sauces, mayonnaises, dressings are enemies of a thin belly. A good alternative is sour cream, plain yogurt, olive oil, sunflower oil, homemade mayonnaise.
Fractional nutrition will help you lose weight
In 2-3 days, the waist will become noticeably slimmer. Gradually, the body will get used to eating in time, there will be enough small portions for the stomach, while the arrow of the scales will quickly move downward, and the stomach will become smaller.
Basic rules of fractional nutrition:
- Serving size not greater than 200 g. Even if it is watered down vegetables or fruits, it is not necessary to increase the amount. It is better to think about the food in advance, eat a piece of meat or an egg and add the desired foods to it.
- Rest between meals for at least 2. 5 and no more than 3. 5 hours. At this time, you can only drink water. Any little berry or nut at the wrong time is a violation of the rule.
- You cannot eat at night, but you can eat 3 hours before going to bed. If we go to sleep at 11: 30 p. m. , the last meal can be made at 8: 30 p. m. After 6: 00 p. m. , it is necessary to eat in rare cases, so as not to slow down the metabolism.
You must eat different foods throughout the day. Porridge, soups, meat, vegetables and fish are necessary for the normal functioning of the organism, they will make the diet varied and satisfactory.
Avoid junk food
There is a category of products that you do not want to use. Even in small amounts, they inhibit weight loss, clog the body, disrupt metabolic processes, and provoke a strong appetite. Without them, things will go much faster, fat will not be deposited on the stomach and hips, hunger will disappear.
You cannot eat French fries, mayonnaise, fast food, semi-finished meat products, sausages, or drink beer. Also included on this list are trans fats and margarine, which are most often found in purchased candy. Finding a cake with real butter or sour cream on store shelves is next to impossible.
Every cake with questionable filling will inadvertently lead to weight gain and abdominal growth, as the body cannot break down the chemical similarity of butter. If you want something sweet, then it is better to make a dessert at home with real products.
Sauces are the enemy of a slender figure, regardless of composition and type. How many people can eat ordinary boiled potatoes, buckwheat, chicken or pasta? Very little. And with sauces and gravy? The number increases, sometimes several times.
Eliminating belly and thigh excess
If you want to reset the excess in 7 days, you don't know where to start. Popular proven diets will tell you how to lose 5-10kg in a week and how to get rid of stomach and thighs:
- Buckwheat diet.Eat buckwheat porridge every day for a week. Three main meals are just buckwheat (without salt, sugar, oil), between a glass of low-fat kefir (up to 1. 5 liters). The weight will disappear quickly;
- Kefir.The diet for one week consists of kefir, raw vegetables, and boiled chicken breast. Drink much liquid. Lose up to 7 kg. ;
- Estonian version. Every day there is a product: Monday - boiled eggs 6 pcs. Tuesday - fat-free cottage cheese 1 kg. Wednesday - white chicken meat 300 g. Thursday - boiled rice without salt 300 g. Friday - boiled potatoes 6 pieces. Saturday - sour apples 1 kg. Sunday - low-fat kefir 1, 5 liters;
- The ketogenic diet.Take protein daily 5 times a day. Also, you can diversify the menu with other delicious products;
- Dinner until 6: 00 PM.During the week, try to eat dinner before 6: 00 PM. Later, you can only drink water. Those who go to bed early will not be bothered by an early dinner.
With a strong 7kg weight loss, the skin on the abdomen and thighs will sag and stretch marks will appear. To avoid the problem, a series of exercises is attached to the diet.
Squats and lunges are good for the hips and core. For the press, it is necessary to pump the muscles lifting the body, the straight leg lift is effective in the thigh and abdomen areas.
Exercises to lose weight abdomen and thighs at home
You can also play sports at home. One just has to know that when performing strength exercises, the legs become raised and graceful, but at the same time they increase in size. To lose weight after lifting your legs, you need to follow a high-protein diet and exclude harmful sweets.
To lose weight on the stomach, it is not necessary to pump the abs, otherwise the stomach will only increase in size. The best exercise is the plank.
The daily performance of these simple exercises will increase the effectiveness of the diet, strengthen the muscles of the body, help to lose excess more quickly and give the contours of the hips, abdomen and waist a pleasant relief and definition:
- Swing your legs. After these exercises, the legs immediately acquire beautiful curves. You must do the exercises alternately 100 times on each leg in two approaches;
- Stand up straight 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, hands at the seams, feet together. Very slowly, bend your torso to the right side until it stops, bending your left arm parallel at the elbow and placing it at the waist. Repeat the incline in the opposite direction. Perform the movement slowly so that the muscle tension is felt to its full 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. Over time, you can increase the number of squats and sets. To make the exercise more difficult, try alternately squatting on each leg;
- Sit on the ground, lie on your side, and put your right hand behind your head. Spread your shoulders and unfold them so that the ceiling is visible. Gently raise and lower your body 13-15 times in each direction;
- Jump rope. This exercise machine burns more calories than running, so feel free to grab the rope. When jumping, land with the whole foot, and not with the toes, so as not to transfer all the work to the calves;
- Lie on your side, rest your elbow on the floor, raise your leg and try to keep it as straight as possible. Repeat the exercise 15 times, lying first on one side and then on the other side;
- Lie on your back, straighten your legs, bend your arms at the elbows, and place them behind your head. Bend one leg and pull it toward your stomach. With the elbow of the opposite hand, try to touch the knee. Repeat all movements in the opposite direction;
- Remember the "scissors" from the children's exercise: lie on your back, raise your legs, bring them crosswise and then spread them apart, repeat the movement 20 times. Stay active. You can schedule morning jogging in summer and skiing in winter. Burn those extra calories while dancing while enjoying your favorite music. When you return home, go upstairs, imagining how with each new step you are approaching your ideal;
- Sit on the edge of a chair, stretch your legs. Sit on your hands and then return to the starting position.
All exercises focus on light weight and maximum repetitions. When planning a program for the week, you should change the type of activity every day to prevent the muscles from getting used to the load. If you are on a cute diet, diversify your menu so you don't gain weight after quitting.
And now it's time to discover which exercises to lose weight at home for women, abdomen, thighs and sides can be done with your own weight without dumbbells or simulators.
Proper skin care for weight loss
When losing weight with or without dieting, it is important to thoroughly cleanse the body. The skin is a conductor through which salts and decomposition products are released along with sweat. It is advisable to take a shower 2 times a day, with insufficient cleaning, the pores will become dirty, plugs and acne may appear.
- Scrubbing.Exfoliating dead cells helps the skin to renew itself more quickly, eliminate cellulite, prevent stretch marks or make them less visible. For scrubbing, you can use purchased or natural products: ground coffee, salt, sugar, oatmeal;
- Contrast shower.This procedure will help remove the thighs and abdomen, recharge energy, maintain skin tone and has a firming effect;
- Bathrooms.They can also help you lose weight and maintain your skin, but a lot depends on supplements. Soda, pine, salt baths are very popular;
- Bath, sauna.Heat treatments improve blood circulation, clean pores, and are helpful for weight loss.
It is important to hydrate and nourish the skin after water procedures. The funds are selected taking into account their type and purpose. Anti-cellulite slimming products can be applied to thighs and buttocks. For other parts of the body, ordinary creams and oils are suitable. In the hot season, light lotions are sufficient.
Baths to slim thighs and abdomen
In the fight against excess weight, special slimming baths help. You can make them yourself at home, the cooking methods are simple and straightforward.
The most popular bathrooms are:
- Cleopatra.For 1 liter of hot milk add 100 g of liquid honey, stir. Pour the mixture into the bath. For greater effect, take a glass of sour cream and 100 g of coarse sea salt, prepare a scrub. Apply the scrub on your body and then soak it in milk and water. Even from the first application, the skin will noticeably rejuvenate and the cellulite from the scrub will become less noticeable;
- Mustard.The lymphatic drainage effect can be obtained with 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. Soak in the water for no more than 10 minutes, be sure to rinse the mustard off the body with a shower;
- Soda bath to lose weight.Soda prevents the absorption of lipids. When the body is steamed in a bath, an intense cleansing of the body of toxins and toxins occurs, as a result of which the volume of the body decreases. Take a glass of baking soda for the bath. You can add a glass of sea salt to the water. Take a bath for 10 minutes, no more;
- With essential oil.The essential oils of lemon, grapefruit and orange 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. The essential oil bath has a relaxing effect;
- Turpentine.The elasticity of the skin is greatly enhanced by the resin of conifers. Turpentine is only obtained from resin, you can buy it at the pharmacy. Before use, carefully read the instructions of the medicine. Prepare a bath according to the instructions and soak in it for 10 minutes. Then take a cold shower.
After any bath, while the body is steaming and all the pores are open, massage with a washcloth or with your hands. During the massage, rub a lifting cream on the skin, it will make the skin more toned.
Lose weight 7 kg in a week and get rid of belly and thighs is very possible, while your health and mood will be excellent. A little effort and stamina, and your goal will be achieved. Don't wait any longer, start changing your life from today, and after about 7 days your figure will be in order.
Find the right complex for you, lose weight and reduce your thighs and stomach a few inches. However, the lost weight can reappear. Emergency weight loss ends with weight gain.
To reduce body 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 of losing weight;
- Drink clean water regularly, try to drink at least 3 liters a day;
- Eat only fresh and healthy food;
- Calculate your daily calorie intake for the correct body weight and never exceed it;
- Cook meat products without using oil;
- Get physical activity or sports;
- Go for a wellness massage, take a contrast shower and take a steam bath;
- Sleeps 6 to 8 hours. Lack of sleep often causes overeating and a few extra pounds;
- If you feel like eating sweets, try brushing your teeth.
Eat natural and balanced foods. When calculating calories, you need to make food diary entries. You cannot starve. Low calorie snacks are a must.
Some women have even more mass than they were before losing weight. This is due to the fact that after the end of the diet, a person throws himself on the dishes from which he abstained for a week. A hungry body quickly assimilates all the food consumed.