There are many ways to lose 5-7 kg in a week or so. The essence of weight loss is to take 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 get rid of belly and thighs, because extra pounds have a detrimental effect on health. To get rid of the stomach and sides in seven days, you need to follow a few simple rules. We will tell you what it is.
The shape of the girl has a uniqueness - the tendency to store excess fat in the lower abdomen and thighs. This is especially noticeable after childbirth, when overweight. Diet and a special set of exercises will help.
Slim and fit figure requires a lot of restrictions and sacrifices. On the way to a flat stomach, you should follow a strict diet and exercise regularly. Losing weight drastically in a week will not work without endangering health. But you can lose 5-7 extra pounds. Follow a diet, increase physical activity and lose body fat without realizing it.
Keep in mind that it is impossible to lose weight easily in one zone, no matter what the advertising and supplement vendors promise. Any trainer and nutritionist will tell you that the deposit will not be lost locally. This effect can be achieved immediately only with the help of liposuction or plastic surgery, but not at home. For self-transformation, you need to change your diet and start doing special exercises.
Basics of Good Nutrition for Weight Loss
- Emphasis is on fruit and vegetable components, preferably fresh, but cooking, boiling, steaming, lightly frying with a minimum amount of vegetable oil is also allowed;
- Eliminate light carbohydrates completely (sugar, candy);
- Use a combination of all nutrients, even fats and carbohydrates, but in small amounts, the basis of the diet - protein, minerals, fiber;
- It is very important to add healthy cereals to the menu - buckwheat, oatmeal, bulgur, pearl barley, it is eaten without adding butter, milk, sugar and a lot of salt;
- Do not overeat and drink too much;
- Keep in mind that saturation should be driven by energy costs;
- Choose the smallest dish available at home or replace it with a plate. This will have a psychological effect, as you will still be eating a full plate, even if the portion will be 2-3 times smaller. The color of the plate is also important. It should not be stimulated or associated with food. Here the shade is chosen individually. Psychologists recommend soft white and neutral tones - blue, green, pale pink;
- You may not take food on the go, in front of a computer monitor or while viewing messages on your phone. The atmosphere should be calm and measurable. Focus on the process, enjoy the taste. So saturation will come faster. You also should not eat while standing or lying down;
- Avoid alcoholic beverages altogether. They stimulate the appetite;
- It is recommended to plan events and record any changes. Very useful for keeping records. You can create a kind of diary, where there is nothing wrong with attaching pictures of people with sleek shapes and your corrected photos - the goal of your efforts;
- Increase physical activity. You can walk to work if possible distance, forget the elevator, introduce the night streets in the fresh air;
- Make sure to adhere to healthy eating conditions.
10 reasons that prevent stomach and thigh weight loss
Despite the worldwide weight loss practices, not everyone can achieve significant results. It seems that everything seems to be done according to dietary rules. Losing weight by 7 kg a week, removing the thighs and abdomen can only be done if you follow certain rules.
There are some mistakes people make when they refuse to ask for help from an expert. But lack of knowledge can always be compensated if there is a desire to see a slender figure in the mirror.
The top 10 reasons that prevent 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 slender figure. Testosterone deficiency is most noticeable in women, therefore, after 30 years, it is more effective to build a diet than to spend time with physical activity. True, this does not mean that you can lose 7 kg in a week and lose stomach and thighs while lying on the couch;
- Pressure.Loose nerves carry belly fat in two ways. First, the body responds to stress by producing cortisol, which triggers the accumulation of excess storage;
- Sleep.People who surf the Internet after midnight tend to lose weight compared to those who are already asleep at 23. 00. The reason is also hormones. Normal 8 hours of sleep stimulates melatonin production. This ingredient is one of the important components for breaking down body fat;
- Fasting.Too forgetting to have breakfast, one signals to the body that food is not enough and needs to make supplies. Oatmeal and regular fruit in the morning will help prevent this reaction;
- Snacks.By rejecting most foods, people often allow themselves to be small flaws, believing that it will not hurt. Sunflower seeds, nuts, sugar in tea or sweets to appreciate yourself for another day of torture in the fight against extra pounds. All this leads to an invisible calorie excess, which leads to the appearance of fat in the abdomen and thighs;
- Diet.Even when on a diet, many women do not rush to release milk and meat. You need to choose skim milk and nutritional meat so that the fat accumulated by the animals before slaughter is not stored in the problem areas;
- Medicine.The popularity and availability of hormone medications can play a role in weight gain. If, for example, a doctor prescribes a specific modern contraceptive for a woman, then it is unlikely to cause damage to the endocrine system. But self-medication with such medications often leads to the formation of extra pounds;
- Belief in chemistry.Numerous hard studies and nutrition statistics show that it is most effective to lose weight naturally through lifestyle and dietary changes. Taking uncontrolled "super pills" and herbal teas, promising to remove the stomach and thighs without physical energy, as well as losing weight in a week is not as much as 5-7, but by all 10 kg, will most likely result in a final metabolic imbalance. Subsequent violations of metabolic processes will result in immediate weight gain, when the woman is already accustomed to the "miracle";
- Motivation.The first step to losing weight is to set clear goals. So stay only to achieve it;
- Genetics.It is easier for girls with pear-shaped to lose weight. But wide hips can restore all the fat burned easily. Women with the shape of an apple, which naturally has a narrow thigh and a wide waist, weigh more. But when they overcome themselves, they get an unexpected genetic bonus. Skinny women "Apple" is much easier to stabilize their weight.
Fat burning by the human body does not occur equally. The main thing is to keep the general direction, the weight may not change for a while or even grow a little, and then go down dramatically. Slim people lose weight more slowly than obese people. Patience and adherence to the rules will ensure success.
After correcting the error, you can see how a small miracle happened. And small suggestions on how to lose weight will help consolidate the results.
Also, there is the famous Ducan Diet. This is the first technique developed with a structural approach to weight loss. Food based on the principle of protein nutrition.
What foods contribute to rapid weight loss and metabolism
- Dietary meats (turkey, chicken, rabbit, veal);
- Lean fish;
- Boiled or steamed eggs;
- Low fat dairy products - yogurt, cottage cheese, kefir, milk, sour cream;
- Vegetables, berries, fruits, including in the form of fresh juices;
- Bread bran;
- Whole grain cereals;
- Dried fruits (raisins, figs, dried apricots, apricots, prunes, dried apples) and any nuts - dosage;
- Seeds - sesame seeds, flax, pumpkin, sunflower;
- Any vegetable oil;
- Drinks - tea, medicinal tea, weak coffee, fruit drinks, sugar-free compote, jelly, fresh juices, mineral waters.
How to eat properly to lose weight
The main goal of losing weight is to create a calorie deficit. Calculate your exercise rate and reduce its value by 10%. Eat small meals regularly.
To lose weight, you should exclude such foods from the diet and find alternatives to it:
- Sweets, baked goods, flour products. If you really want to, replace it with fruits, nuts, dried fruits, honey, natural marshmallows, marshmallows;
- Fatty fried foods. When cooking food, use minimal vegetable oil. Make friends with oven, steamer, grill;
- It's time to throw away the sausage. They contain many fat and chemical components. Instead, cook beef, chicken, fish, seafood;
- Carbonated drinks, beer, alcoholic cocktails. Alternative options - gas-free 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 help to lose weight.
- Remove the semi-finished product. You will never know how to guarantee weight loss if you continue to eat it. Buckwheat, rice, oatmeal are cooked almost as quickly as possible, and a piece of meat baked in the oven (takes 30 minutes) will bring more benefits;
- Sauce, mayonnaise, grooming are the enemies of a slim stomach. Good alternatives are sour cream, natural yogurt, olive oil, sunflower oil, homemade mayonnaise.
Fractional nutrition will help to lose weight
In 2-3 days the waist will feel thinner. Gradually, the body will get used to eating on time, small portions will be enough for the stomach, while the scales will move down quickly, and the stomach will become smaller.
Basic rules of fractional nutrition:
- Serving size does not exceed 200 g. Even if these are juicy vegetables or fruits, you do not need to increase the amount. It is better to think of food first, eat a piece of meat or egg, and add the desired food.
- Break between meal times of at least 2. 5 and no more than 3. 5 hours. At this time, you can only drink water. Any berry or small bean at the wrong time is a violation of the rules.
- You can not eat at night, but you can eat 3 hours before bed. If we sleep at 23. 30, then the last meal can be done at 20. 30. After 18. 00, you need to eat in rare cases, so as not to slow down the metabolism.
Eat different foods throughout the day. Porridge, soups, meats, vegetables and fish are needed for the normal functioning of the body, they will make the diet varied and satisfactory.
There are categories of products that you do not want to use. Even in small amounts, they inhibit weight loss, clog the body, disrupt metabolic processes and cause strong appetite. Without them, things will go faster, fat will not be stored in the abdomen and hips, hunger will disappear.
You should not eat chips, mayonnaise, fast food, semi-finished meat products, sausages, beer. Also included in this list are trans fats and margarine, which are most often found in purchased candy stores. Finding a cake with natural butter or sour cream on store shelves is almost impossible.
Each cake with the filling in question will inadvertently cause weight gain and stomach growth, as the body is unable to break down the chemical equations of butter. If you want something sweet, then it is better to make dessert at home using real products.
Sauce is the enemy of a slender figure, regardless of its composition and type. How many people can eat regular boiled potatoes, buckwheat, chicken or pasta? Very little. And with sauce and gravy? The number increases, sometimes several times.
Removing the abdomen and excess thighs
If you want to reset the surplus in 7 days, you do not know where to start. Proven popular diet will tell you how to lose 5-10 kg in a week and get rid of stomach and thighs:
- Diet soba.Eat buckwheat porridge every day for a week. The three main foods are just buckwheat (without salt, sugar, oil), among a glass of low-fat kefir (up to 1. 5 liters). Weight will disappear quickly;
- Kefir.A week-long diet consists of kefir, raw vegetables, boiled chicken breast. Drink plenty of fluids. Lose up to 7 kg. ;
- Estonian version.Every day there is one product: Monday - 6 boiled eggs. Tuesday - 1 kg fat-free cottage cheese. Wednesday - 300 g white chicken. Thursday - boiled rice without salt 300 g. Friday - 6 pcs boiled potatoes. Saturday - 1 kg sour apples. Sunday - low-fat kefir 1. 5 liters;
- Diet keto.Take protein 5 times a day. Alternatively, you can diversify the menu with other delicious products;
- Dinner until 18: 00.For a week, try dinner before 18: 00. Then, you can just drink water. Those who sleep early will not experience the discomfort of an early dinner.
With a sharp weight loss of 7 kg, the skin on the abdomen and thighs will sag, and stretch marks will appear. To avoid problems, a set of exercises is attached to the diet.
Squats and lungs are good for the hips and abdomen. For the press, pumping the muscles by lifting the body is necessary, lifting straight legs effectively in the thighs and abdomen.
Exercises for slimming the abdomen and thighs at home
You can also play sports at home. We just need to know that when doing strength training, the legs become raised and graceful, but at the same time the size increases. To lose weight after clenching your legs, you need to follow a high protein diet and get rid of harmful sweets.
To lose weight in the stomach, you do not need to pump the stomach, otherwise the stomach will only get bigger. The best exercise is board.
Doing this simple exercise every day will increase the effectiveness of the diet, strengthen the muscles of the body, help reduce it faster and give contours to the hips, abdomen and waist relieved and a pleasant definition:
- Swing your legs. After this exercise, the feet immediately acquire a beautiful indentation. You need to do the exercise alternately 100 times on each leg in two approaches;
- Stand upright with feet shoulder-width apart. Leaning forward and down, try to reach the floor with your fingertips. To stay in this position for a while, then return to the starting position;
- Stand up straight, arms at the seams, feet together. Slowly, bend your torso to the right until it stops, bend your left arm parallel to the elbow and place it at the waist. Repeat the inclination in the opposite direction. Move slowly until muscle tension is felt throughout;
- Crouch 20 times in 3 sets, rest 1 minute to breathe. While doing this exercise, try to keep your back straight. Over time, you can increase the number of squatters and sets. To make exercise more difficult, try squatting on each leg;
- Sit on the floor, lie down next to you and place your right hand behind your head. Straighten your shoulders and open until the ceiling is visible. Lift and lower the body slowly 13-15 times in each direction;
- Jump rope. This exercise machine burns more calories than running, so feel free to take the straps. While jumping, land around your feet, and not on your toes, so as not to transfer all the work to your calves;
- Lying next to you, place your elbows on the floor, lift your legs up, try to straighten as fast as you can. Repeat the exercise 15 times, lying first on one side and then on the other;
- Lie on your back, stretch your legs, and bend your arms to your elbows and place them behind your head. Bend one leg and pull to the abdomen. With opposite elbows, try to touch the knees. Repeat all movements in the opposite direction;
- Remember the "scissors" child exercise: lie on your back, lift your legs up, lift horizontally, then release, repeat the movement 20 times. Activate. You can schedule morning jogging in summer and skiing in winter. Burn those extra calories while dancing while enjoying your favorite music. When you get home, walk up the stairs, imagine how with each new step you become closer to your ambitions;
- Sit on the edge of a chair, stretch your legs. Sit down, lean on your hands, and then return to the starting position.
All exercises focus on light weight and maximum repetition. When planning a week-long program, you need to change the type of activity every day to avoid getting used to the load. If you are on a mono diet, change your menu so that you do not gain weight after quitting.
And now it's time to find out what exercises to slim the abdomen, thighs and sides at home for women that can be done with their own weight without a dumbbell and simulator.
Proper skin care for weight loss
When losing weight with or without a diet, it is important to cleanse the body thoroughly. Skin is the conductor through which salts and decay products are released along with sweat. It is best to take a shower 2 times a day, with inadequate cleansing, the pores will become dirty, plugs and pimples may appear.
- Scrape.Exfoliating dead cells helps the skin regenerate itself faster, get rid of cellulite, prevent stretch marks or make it less visible. For rubbing, you can use purchased or natural products: ground coffee, salt, sugar, oatmeal;
- Contrast bath.This procedure will help remove the thighs and abdomen, replenish energy, maintain skin tone, and have a firming effect;
- Mandi.They can also help with weight loss and skin care, but much depends on supplements. Bath soda, pine bath, salt are very popular;
- Bath, sauna.Thermal treatment improves blood circulation, cleanses pores, and is useful for weight loss.
It is important to moisturize and nourish the skin after a water procedure. The fund is selected taking into account its type and purpose. Anti-cellulite slimming products can be used on the thighs and buttocks. For other body parts, regular creams and oils are ideal. In summer, light lotion is sufficient.
Bath to slim the thighs and abdomen
In the fight against obesity, a special slimming bath helps. You can make it yourself at home, the cooking method is simple and straightforward.
The most popular baths are:
- Cleopatra.For 1 liter of hot milk, add 100 g of melted honey, stir. Pour the mixture into the bathtub. For a greater effect, take a glass of sour cream and 100 g of coarse sea salt, prepare to rub. Apply the scrub to your body and then dip it into the milk. Even from the first application, the skin will feel fresh, and the cellulite from the scrub will be less noticeable;
- Mustard.The effect of lymphatic drainage can be obtained from bathing with mustard. First, dilute 100 g of mustard powder with warm water until a sour cream consistency. Bathe, pour the melted mustard into it. Soak in water no more than 10 minutes, be sure to rinse the mustard off the body with a bath;
- Soda bath to lose weight.Soda inhibits lipid absorption. When the body is steamed in a water bath, intensive cleansing of the body from toxins and poisons occurs, as a result of which the body volume decreases. Take a glass of baking soda for a shower. You can add a glass of sea salt to the water. Bathe for 10 minutes, no more;
- With essential oils.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 baths have a calming effect;
- Turpentine.Skin elasticity is greatly enhanced with coniferous tree resin. New turpentine is obtained from resin, you can buy it at the pharmacy. Before use, carefully read the instructions for the medicine. Prepare the bath as instructed and soak in it for 10 minutes. Then take a cold shower.
After bathing, while the body is steaming and all pores open, massage yourself with a rag or with your hands. While massaging, rub the lifting cream onto the skin, it will make the skin firmer.
Losing 7 kg in a week and getting rid of the stomach and thighs is very possible, while your health and mood will improve. A little effort and perseverance - and your goals will be achieved. Don't wait, start changing your life starting today, and then after a few days your 7 digits will be in order.
Find the complex that is right for you, lose weight and reduce your thighs and abdomen by a few centimetersHowever, losing weight can come back. Anxiety weight loss ends with weight gain.
To lose weight, you need to follow these recommendations:
- Eat snacks 5-6 times a day, leave the table with a little hunger;
- You should not use hunger as a method of weight loss;
- Take clean water regularly, try to drink at least 3 liters a day;
- Eat only healthy and fresh foods;
- Calculate daily calorie intake for proper weight and do not exceed that;
- Cook meat products without using oil;
- Sign up for physical activity or sports;
- Go to a health massage, contrast bath and steam bath;
- Sleep 6-8 hours. Lack of sleep often leads to overeating and a bunch of extra pounds;
- If you have a desire to eat sweets, try brushing your teeth.
Eat a balanced and natural diet. When calculating calories, you must make notes in a food diary. You must not be hungry. Low-calorie snacks are a must.
Some women have more mass than before before losing weight. This is due to the fact that after the end of the diet, a person pounces on a dish that he forbids for a week. The hungry body quickly assimilates all the food eaten.