Healthy weight loss is usually 0.3 to 0.7 kilograms per week, losing 7 kg in a week at home and getting rid of the belly and thighs is quite risky, so this should only be done after consulting a doctor.Next, we will analyze the most important stages to lose weight and show you how to lose 7 kg in a week at home and eliminate belly, thighs and sides.
Of course, it is better to simplify the problem and ask yourself the question "how to lose 7 kg in 2 weeks at home", or even better, "how to lose 7 kg in a month."To lose 15 pounds in a week at home, you'll need to burn 4,000 to 6,000 more calories than you normally consume each day by limiting your diet to small portions of nutritious but low-calorie foods and significantly increasing your aerobic exercise with interval training, in addition to sports and other active activities.
Even though this goal is quite risky and difficult to achieve, it can be achieved!So how to lose 7 kg in a week at home and more?
calorie counting
And here is the most important secret of how to lose 7 kg in a week at home:
Consume fewer calories than you burn in a day
That's the whole secret to losing weight.And while the theory may be simple, the practice is truly complex.One kilogram of weight is equivalent to 5000 calories and, therefore, losing 7 kg in seven days.You need to burn around 5000 calories a day every day..
- Remember, to burn 7 kg in a week you need to train a lot.It is not necessary to go on a diet.In fact, fasting makes it difficult to lose weight.
- Remember that you will burn calories by doing daily activities such as walking, climbing stairs and even breathing.All of this will contribute to your goal, but the main emphasis should be on playing sports and doing aerobic exercise.
Don't forget that your goal is extremely difficult.
If you want to lose 7 kg in a week,You need to burn 5,000 more calories than you consume per day..That's a lot.But this shouldn't scare you, it's just a reminder of how difficult it is to lose seven kilograms in seven days at home.Get ready for a tough ride!
Just to give you an idea of what you have to do, consider the following: a person who weighs 80kg.Burn between 1000 and 1500 calories playing soccer for 90 minutes.This means you need to play soccer (or just run) for 7.5 hours during the day to burn 5000 calories.So no one promised it would be easy.
The average person burns about 2,000 calories a day.
This means that if you consume exactly 2,000 calories of food every day, your weight will remain the same - you will not gain or lose weight.
An average healthy person consumes at least 1,200 calories per day.If you want to lose weight, this is the number you should focus on.So if you reduce your diet from 2,000 to 1,200 calories, you'll only need to burn about 4,000 calories a day to reach your goal.This is one more step to lose 7 kg in a week at home.
Diet for a week.
Unfortunately, diets cannot be dispensed with.
Drink only water
Water is a dieter's best friend.Sugary or caffeinated drinks are your worst enemy.A simple sweet "energy" or "sports" drink can contain up to 400 calories.
That's one-third of your caloric intake for the entire day.Stay away from any drink other than water, with one exception.
- It is acceptable to drink unsweetened green tea, but not frequently.If you are tired of drinking only water day after day, green tea is for you.Green tea contains many antioxidants and zero calories, making it good for your health.
- If you don't get enough in your diet and still feel hungry after eating, drink a large glass of water right before your meal.This will help you trick your stomach into thinking it's already full, which will reduce your hunger.
Eliminate simple carbohydrates from your diet
Simple carbohydrates are absorbed very quickly by the body.
We continue with how to eliminate belly and thigh fat and how to lose 7 kg in a week at home, it is necessary to give up certain foods.See the list below.
List of foods rich in simple carbohydrates:
- various types of cereals;
- White bread, white rice and common pasta, pasta;
- Honey, molasses and syrup;
- Cookies, candies, cakes and other sweets;
Replace simple carbohydrates with complex carbohydrates
Complex carbohydrates, unlike simple carbohydrates, contain a lot of fiber, as well as other nutrients, in addition, they are absorbed by the body much more slowly than simple carbohydrates, so they fill you up for longer and relieve the feeling of hunger.Complex carbohydrates will help you lose 7 kg in a week at home.
Examples of foods with complex carbohydrates:
- Vegetables and fruits such as asparagus and apricots;
- Beans and legumes such as lentils, carrots and sweet potatoes;
- Whole wheat bread, brown rice;
Eat more protein and less fat.
Eat beef, it is 98% lean and only 2% fat..Skinless chicken breast is a great option.Soy products such as edamame or tofu are also rich in protein, as are many types of fish, including salmon.
Stay away from fast food
I hope you have never wondered how to lose 7 kg in a week at home and still eat fast food.This is absurd.The amount of fat in a burger, fries or wraps, mac and cheese, and sandwiches is simply off the charts, not to mention the sugar in drinks.
They are essentially empty carbohydrates without any real nutrients for the body.Fast food quickly thins your wallet, but not you.
If you want to get rid of your belly and thighs and really want to lose 7 kg in a week at home,forget about fast food, at least during these 7 days.It is better to leave it forever.
Eat like a king for breakfast, like a prince for lunch and like a poor man for dinner.
Have you ever heard this phrase?There is a lot of truth in it.Eat early to speed up your metabolism and have enough energy to comfortably last until lunch, eat less at lunch than at breakfast, and finally have a purely symbolic snack at dinner.
Below are some examples of meals you can prepare yourself throughout the day, with a snack in between:
- Breakfast:an egg omelette with spinach and chicken breast, plus a banana and some fresh blueberries.
- Lunch:salmon fillet, a little salad
- Snack:a handful of pistachios
- Dinner:Chinese cabbage, carrots, mushrooms and roasted peppers
A list of products that will help you lose 7 kg in a week at home, are those that have the fewest calories:
- almond milk;
- unsalted nuts;
- Greek yogurt;
- water;
- green tea;
- green vegetables;
- berries;
- rice cakes;
- peanut butter;
Start keeping a calorie journal where you write down everything you ate and how many calories that food had.
Keeping a continuous calorie log will help you know when you went over your limit.It will tell you what products you used and if they were tasty.This will give you a full account of your "struggle."
Keep a journal of portion sizes and total calories for each meal.At first, journaling will be difficult, but after a while you will master it and stop noticing how you entered the necessary data.Be precise when journaling!Don't lie to yourself when evaluating a particular dish;Write down the actual number of calories.In general, the magazine is an excellent help to lose 7 kg in a week at home.
Even if you couldn't stand it (and many can't stand it) and attacked a defenseless refrigerator under the cover of darkness, don't give up.
In general, it is normal to sometimes get scared and eat something you know you shouldn't eat.Everyone does it.Do not interrupt under any circumstances the path you have started;you must go to the end.And just remember how to lose 7 kg in a week at home and get rid of your belly and thighs, because it's just one week, just a small, short week, don't give up!
Exercises
Always walks everywhere
Do you need to go to the supermarket?Don't go by car, go on foot.Do you need to go up to the fifteenth floor?Go up on foot, do not use the elevator.
Have you signed up for a section and need to go and train?Only on foot!Take advantage of every opportunity to walk, walking is a great way to burn extra calories.Walking is your best ally to lose 7 kg in a week at home.
buy a pedometer
The pedometer will count the number of steps you take throughout the day.This is a very small device and you can keep it in your pocket where no one will see it.A good pedometer converts the number of steps taken into calories burned.They are worth it!
Remember, before doing any exercise it is necessary to warm up.
Put on your favorite dance music, it will be more fun and easier.Warming up and stretching will help you get the most out of your exercise.
Examples of warm-up exercises:
- 20 push-ups, 20 squats and 20 burpees.(A burpee is when you jump, then get down and do a push-up, then in a circle.)
- Hard jogging in place for 1 minute, then 1 minute of easy jogging in place.
Try interval training
interval training- This is when you do really intense exercise for only a short period of time, after which you do moderate to light intensity exercise for most of the time.
In several studies, researchers have found that people who use interval training end up exercising for shorter periods of time and burning more calories than people who exercise at a moderate intensity throughout the workout.And this is exactly what we need if we are looking for a way to lose 7 kg in a week at home and eliminate belly and thigh fat.
Interval Training Example: You need to run 4 laps on a classic track (every four laps is one mile), so run the first lap as fast as you can and then run at your normal speed for the remaining three laps.
Start playing a team sport such as soccer, basketball, volleyball or tennis.
The good thing about team sports is that they are competitive..Competition forces you to give your best.Plus, this is a game, and any game is fun and the time spent playing goes unnoticed, as do the calories burned.
Use cardiovascular equipment
If you don't have cardio equipment at home, consider starting going to the gym, it has everything you need to perform safe, high-quality cardio and lose weight quickly.
These are the main types of cardiovascular equipment, see which ones are best for you:
- treadmill.You may feel worse on a treadmill than classic running, but this option is definitely better than nothing.Try to find a nice, fast pace that makes you sweat.
- elliptical trainer.You can set your own pedal resistance for a great cardiovascular workout.
- stationary bike.Like the elliptical, the stationary bike is a great way to lose weight and burn extra calories.
Cross Train
Cross trainingIt includes a variety of different aerobic strength and endurance exercises that work every part of your body.Cross-training regimens like CrossFit may not be the best option for burning a lot of calories quickly (they're better at replacing fat with muscle mass), but they're still worth a try.
Dance all night!
To unleash your aerobic skills and quickly lose 7kg in a week at home, try dancing.Even if you dance at home, it's already good, but if you go to a special dance school, it's just great.
- You could try something like basic dance, jazz, pop, or hip hop classes.
- You can also try the Zumba dance and fitness program, which combines Latin and international pop music into one fantastic workout.Zumba, like regular dance classes, is taught by a dance instructor.
Don't just do all the previous points, do it "for two"
After all, you probably need to train twice as hard to reach your goals.Choose a few exercises that you really enjoy because you will probably do a lot of them to burn 15 pounds in a week at home and get rid of belly fat.
Set aside 4 hours a day to exercise: two 2-hour sessions, divided in half with a break.If you need some motivation, think about the weight you're shedding goodbye to and the incredible body you'll soon have.
Good luck!