How to quickly lose weight by 7 kg in a week and remove the stomach, thighs at home

1 October 2020

how can you lose seven kilograms in a week

There are many ways to lose 5-7 kg in a week or more. The essence of losing weight is to consume one product for a week, sometimes two or three.

That is why many ladies are looking for options on how to lose 7 kg in a week and remove the stomach 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 some simple rules. We will tell you what they are.

The figure of girls has a unique feature - the tendency to store excess fat in the lower abdomen and thighs. This is especially noticeable after childbirth, when the weight is overweight. Diet and a set 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 5-7 extra pounds. Stick to a diet, add physical activity and body fat will go away unnoticed.

It is worth knowing that it is impossible to easily lose weight in one zone, no matter what advertising and dietary supplement sellers promise. Any trainer and nutritionist will tell you that deposits do not go away 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 performing special exercises.

The Basics of Good Nutrition for Weight Loss

The emphasis is on fruit and vegetable components, preferably fresh, but cooking, stewing, steaming, light frying with a minimum amount of vegetable oil is also allowed;
Cross out completely light carbohydrates (sugar, confectionery);
Use a combination of all nutrients, even fats and carbohydrates, but in small quantities, the basis of the diet - proteins, minerals, fiber;
It is imperative to add healthy cereals to the menu - buckwheat, oatmeal, bulgur, pearl barley, they are eaten without adding butter, milk, sugar and a lot of salt;
Don't overeat and drink a lot;
It should be remembered that saturation should be driven by energy consumption;
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 shade is selected individually. Psychologists recommend white and neutral gentle tones - blue, greenish, pale pink;
You cannot take food on the go, 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. So saturation will come faster. You should also not eat while standing or lying down;
Avoid alcoholic cocktails altogether. They stimulate appetite;
It is recommended to plan events and record any changes. It is helpful to keep records. You can make a kind of diary, where it will not hurt to attach images of people with graceful 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 nightly walks in the fresh air;
Be sure to adhere to the requirements for healthy food.

10 reasons that prevent belly and thighs from losing weight

Despite the wide world practice of losing weight, not everyone is able to achieve significant results. It may even seem that everything seems to be done according to the canons of dietetics. Losing weight by 7 kg per week, removing the thighs and belly 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 for if there is a desire to see a slender figure in the mirror.

Top 10 reasons that prevent you from losing weight are:

Age.After 35 years, the hormonal background of a person changes. In particular, less testosterone is secreted. It is this hormone that helps young athletes always delight others with a slender figure. Lack of testosterone is most pronounced in women, therefore, after 30, it is more effective to establish nutrition than to exhaust yourself with physical activity. True, this does not mean that you can lose weight by 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 stores;
Sleep.People who "hang out" on 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;
Fasting.Regularly forgetting to eat breakfast, a person gives a signal to the body that there is not enough food and it is necessary to make supplies. Plain oatmeal and fruit in the morning will help prevent this reaction;
Snacks.By refusing large portions of food, people often allow themselves small weaknesses, believing that it will not hurt. Seeds, nuts, sugar in tea or candy to reward yourself for another day of torment in the fight against extra pounds. 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 hurry 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 problem areas;
Medicines.The popularity and availability of hormonal drugs can play a role in weight gain. If, for example, a doctor prescribes a certain modern contraceptive for a woman, then it is unlikely to lead to a malfunction of the endocrine system. But self-medication with such drugs often causes the formation of extra pounds;
Belief in chemistry.Numerous studies and harsh dietary statistics show that it is most effective to lose weight naturally through lifestyle and dietary changes. Uncontrolled intake of "superpills" and herbal teas, promising to remove the stomach and thighs without physical exertion, as well as to lose weight in a week not by 5-7, but by all 10 kg, will most likely result in a final imbalance of metabolism. 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 setting a clear goal. Then it remains only to achieve it;
Genetics.It is easier for girls with a pear-shaped figure to lose weight. But wide hips can easily return all the fat burned. Women with the figure of an apple, who by nature have narrow thighs and a wide waist, lose weight much more difficult. But when they overcome themselves, they receive an unexpected genetic bonus. "Apple" skinny women are much easier to stabilize their weight.

Fat burning by the human body does not proceed evenly. 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 drop sharply. Slender 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 how a small miracle happens. And small recommendations regarding express methods of losing weight will help to consolidate the result.

Also, there is the famous Ducan Diet. This is the first technique developed with a structured 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, veal);
Lean fish;
Boiled or steamed eggs;
Low-fat dairy products - yoghurts, cottage cheese, kefir, milk, sour cream;
Vegetables, berries, fruits, including in the form of fresh juices;
Bran bread;
Whole grain cereals;
Dried fruits (raisins, figs, dried apricots, apricots, prunes, dried apples) and any nuts - dosed;
Seeds - sesame, flax, pumpkin, sunflower;
Any vegetable oils;
Drinks - teas, medicinal teas, weak coffee, fruit drinks, unsweetened compotes, jelly, fresh juices, mineral waters.

How to eat right to lose weight

The main goal of losing weight is to create a calorie deficit. Calculate your exercise rate and reduce the value by 10%. Eat small meals often.

To lose weight, you should exclude such foods from the diet and find an alternative to them:

Sweets, pastries, flour products. If you really want to, replace them with fruits, nuts, dried fruits, honey, natural marshmallow, marshmallows;
Fatty fried foods. When cooking food, use a minimum of vegetable oil. Make friends with the oven, steamer, grill;
It's time to put away the sausages. They contain a lot of fat and chemical components. Instead, cook beef, chicken, fish, seafood;
Carbonated drinks, beer, alcoholic cocktails. Replacement options - mineral water without gas, one glass of dry red wine, green tea, herbal tea;
Fast food, chips, croutons. Any harm can be done at home without using bad ingredients, which will help you lose weight.
Remove semi-finished products. You will not know how to guarantee weight loss if you continue to eat them. Buckwheat, rice, oatmeal are cooked almost as quickly, and a piece of meat baked in the oven (it takes 30 minutes) will bring much more benefit;
Sauces, mayonnaises, dressings are enemies of a slender belly. A good alternative is sour cream, natural yogurt, olive oil, sunflower oil, homemade mayonnaise.

Fractional nutrition will help you lose weight

Within 2-3 days the waist will become noticeably thinner. Gradually, the body will get used to eating on time, small portions will be enough for the stomach, while the arrow of the scales will rapidly move downward, and the stomach will become smaller.

Basic rules of fractional nutrition:

Serving size no more than 200 g. Even if these are watery vegetables or fruits, you do not need to increase the amount. It is better to think over the meal in advance, eat a piece of meat or an egg, and add the desired foods to it.
Break between meals for at least 2. 5 and no more than 3. 5 hours. At this time, you can only drink water. Any berry or small nut at the wrong time is a violation of the rule.
You cannot eat at night, but you can eat 3 hours before bedtime. If we go to 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.

You should eat different foods throughout the day. Porridge, soups, meat, vegetables and fish are necessary for the normal functioning of the body, they will make the diet varied and satisfying.

Avoiding junk food

There is a category of products that are undesirable to use. Even in small quantities, they inhibit weight loss, clog the body, disrupt metabolic processes and cause a strong appetite. Without them, things will go much faster, fat will not be deposited on the stomach and hips, hunger will go away.

You cannot eat chips, mayonnaise, fast food, semi-finished meat products, sausages, drink beer. Also included in this list are trans fats and margarine, which are most often found in purchased confectionery products. Finding a cake with real butter or sour cream on store shelves is almost impossible.

Every cake with questionable filling will inadvertently lead to weight gain and abdominal growth, since 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 using real products.

Sauces are enemies 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.

Removing the belly and excess on the thighs

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 5-10 kg in a week and remove your stomach and thighs:

Buckwheat diet.Eat buckwheat porridge every day for a week. Three main meals are only buckwheat (no salt, sugar, oil), in between a glass of low-fat kefir (up to 1. 5 liters). The weight will go away quickly;
Kefir.The diet for a week consists of kefir, raw vegetables, boiled chicken breast. Drinking a lot of liquid. Lose up to 7 kg . ;
Estonian version. Every day there is one product: Monday - boiled eggs 6 pcs. Tuesday - fat-free cottage cheese 1 kg. Wednesday - chicken white meat 300 g. Thursday - boiled rice without salt 300 g. Friday - boiled potatoes 6 pcs. Saturday - sour apples 1 kg. Sunday - low-fat kefir 1. 5 liters;
The keto diet.Take protein daily 5 times a day. Additionally, you can diversify the menu with other delicious products;
Dinner until 18: 00.During the week, try to have dinner before 6pm. Later, you can only drink water. Those who go to bed early will not experience discomfort from 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 the problem, a set of exercises is attached to the diet.

Squats and lunges are good for hips and abdomen. For the press, pumping the muscles by lifting the body is necessary, lifting the straight legs is effective in the thighs and abdomen.

Exercises for slimming the abdomen and thighs at home

You can also go in for sports at home. One has only to know that when performing strength exercises, the legs become embossed and graceful, but at the same time they increase in size. To lose weight after pumping up your legs, you need to follow a high-protein diet and exclude harmful sweets.

To lose weight in the stomach, you do not need to pump the abs, otherwise the stomach will only increase in size. The best exercise is the plank.

Daily performance of these simple exercises will increase the effectiveness of the diet, strengthen the muscles of the body, help to lose excess faster 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 need to do the exercises alternately 100 times on each leg in two approaches;
Stand straight with feet shoulder-width apart. Lean forward and down, trying to reach the floor with your fingertips. To linger in this position for a few seconds, then return to the starting position;
Stand straight, arms at seams, feet together. Very slowly, bend your torso to the right side until it stops, bending your left arm in parallel at the elbow and placing it at the waist. Repeat the tilt in the opposite direction. Move slowly so that 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. Over time, you can increase the number of squats and sets. To make the exercise more difficult, try squatting alternately on each leg;
Sit on the floor, lie on your side and put your right hand behind your head. Straighten your shoulders and unfold them so that the ceiling is visible. Gently raise and lower the 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 on your entire foot, and not on your toes, so as not to transfer all the work to your calves;
Lie on your side, rest your elbow on the floor, lift your leg up, trying 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, stretch your legs, and bend your arms at the elbows and put them behind your head. Bend one leg and pull it to the stomach. With the elbow of the opposite hand, try to touch the knee. Repeat all movements in the opposite direction;
Remember the children's exercise "scissors": lie on your back, lift your legs up, bring them crosswise, and then spread them apart, repeat the movement 20 times. Get 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 return home, walk up the stairs, imagining how with each new step you become closer to your ideal;
Sit on the edge of a chair, stretch your legs. Sit down, leaning on your hands, and then return to the starting position.

All exercises focus on light weight and maximum reps. When planning a program for the week, you need to change the type of activity every day to prevent the muscles from getting used to the load. If you are on a mono diet, diversify your menu so you don't gain weight after quitting.

And now it's time to find out what exercises for slimming the abdomen, thighs and sides at home for women that can be performed with their own weight without dumbbells and simulators.

Proper skin care for weight loss

When losing weight with or without diets, it is important to thoroughly cleanse the body. The skin is a conductor through which salts and decay products are released along with sweat. It is advisable to take a shower 2 times a day, with insufficient cleansing, the pores will become dirty, plugs and acne may appear.

Scrubbing.Exfoliating dead cells helps the skin to renew itself faster, get rid of cellulite, prevent stretch marks or make them less visible. For scrubbing, you can use purchased products or natural ones: ground coffee, salt, sugar, oatmeal;
Contrast shower.This procedure will help to remove the thighs and abdomen, recharge with energy, maintain skin tone, and has a firming effect;
Baths.They can also help you lose weight and maintain your skin, but a lot depends on supplements. Soda baths, pine, salt baths are very popular;
Bath, sauna.Thermal treatments improve blood circulation, cleanse pores, and are useful for losing weight.

It is important to moisturize and nourish the skin after water procedures. The funds are selected taking into account its type and purpose. Anti-cellulite slimming products can be applied to the thighs and buttocks. For other parts of the body, ordinary creams and oils are suitable. In the hot season, light lotions are sufficient.

Baths for slimming 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 baths 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 to your body and then dip in milk 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 from a bath with mustard. First, dilute 100 g of mustard powder with warm water until 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 for weight loss.Soda prevents lipid absorption. When the body is steamed in a bath, an intensive 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.Lemon, grapefruit and orange essential oils will help fight cellulite. Place 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 coniferous trees. Turpentine is just obtained from resin, you can buy it at the pharmacy. Before use, carefully read the instructions for the drug. Prepare a bath as instructed and soak in it for 10 minutes. Then take a cool shower.

After any bath, while the body is steamed and all the pores are open, massage yourself with a washcloth or with your hands. During the massage, rub a lifting cream into the skin, it will make the skin more toned.

Losing weight by 7 kg in a week and getting rid of the belly and thighs is quite possible, while your health and mood will be excellent. A little effort and endurance - and your goal will be achieved. Do not wait, start changing your life from today, and then after some 7 days your figure will be in order.

Find the right complex for you, lose weight and reduce your thighs and stomach by a few centimeters. However, the weight lost can come back again. Emergency weight loss ends with weight gain.

To reduce body weight, you need to follow the recommendations:

Eat small meals 5-6 times a day, leave the table with a slight feeling of hunger;
You cannot use hunger as a means for losing weight;
Take clean water regularly, try to drink at least 3 liters a day;
Eat only healthy, fresh food;
Calculate the daily calorie intake for the correct body weight and never exceed it;
Cook meat products without using oil;
Go in for physical activity or sports;
Go to a wellness massage, take a contrast shower and take a steam bath;
Sleep 6-8 hours. Lack of sleep often causes overeating and a set of extra pounds;
If you have a desire to eat sweets, try brushing your teeth.

Eat balanced, natural foods. When calculating calories, it is necessary to make entries in the food diary. You can't go hungry. Low-calorie snacks are a must.

Some women have even more mass than it was before losing weight. This is due to the fact that after the end of the diet, a person pounces on those dishes that he abstained from for a week. A hungry body quickly assimilates all consumed foods.