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

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.

Because of this, many women are looking for ways how to lose 7kg and remove the abdomen and thighs in a week, as extra pounds are detrimental to 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 number of special exercises will help.

A slim and healthy figure requires many limitations and sacrifices. On the way to a flat stomach, you need to follow a strict diet and exercise regularly. Losing weight dramatically in a week will not work without harm to your health. But you can lose 5-7 extra pounds. Stick to a diet, add physical activity, and body fat will go unnoticed.

It is important to know that it is impossible to lose weight easily in a zone, regardless of what the advertisements and supplements sellers promise. Any trainer and nutritionist will tell you that spot deposits won't go away. This effect can only be achieved immediately with the help of liposuction or plastic surgery, but not at home. For self-transformation, you need to change your diet and do special exercises.

The basics of a good diet for weight loss

  1. The focus is on fruit and vegetable components, preferably fresh, but cooking, stewing, steaming and light frying with a minimal amount of vegetable oil is also permitted.
  2. Eliminate completely light carbohydrates (sugar, confectionery);
  3. Use a combination of all nutrients, including fats and carbohydrates, but in small amounts the basis of nutrition - proteins, minerals, fiber;
  4. It is imperative to add healthy cereals to the menu - buckwheat, oatmeal, bulgur, pearl barley. They are eaten without adding butter, milk, sugar or a lot of salt.
  5. Don't overeat or drink a lot.
  6. It should be noted that the saturation should be determined by the energy costs.
  7. Choose the smallest plates available in the house or replace them with saucers. This has a psychological effect as you are still eating a full plate even though the portion is 2-3 times smaller. The color of the dishes also plays a role. It shouldn't be stimulating or related to food. Here the color is selected individually. Psychologists recommend white and neutral soft tones - blue, greenish, pale pink;
  8. You can't take groceries with you when you are out and about, 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;
  9. Avoid alcoholic cocktails. They stimulate the appetite;
  10. It is recommended that you plan events and record changes. It is helpful to keep records. You can create a kind of diary in which it does not hurt to attach pictures of people with graceful shapes and your own corrected photo - the goal of your efforts;
  11. Increase physical activity. You can go to work when the distance allows, forget about the elevators, and take late-night walks in the fresh air.
  12. Make sure you follow the requirements for healthy food.

10 reasons to keep your stomach and thighs from losing weight

Despite the widespread practice of losing weight, not everyone can achieve significant results. It even seems that everything seems to be done according to the canons of dietetics. Losing 7 kg per week, removing the thighs and abdomen is only possible if you follow certain rules.

There are several mistakes people make when they refuse to seek help from specialists. However, the lack of knowledge can always be made up when there is a desire to see a slim figure in the mirror.

The 10 most important reasons that prevent you from losing weight are:

  1. Age.After 35 years, a person's hormonal background changes. In particular, less testosterone is excreted. It is this hormone that helps young athletes to always excite others with a slim figure. The testosterone deficiency is most pronounced in women. Therefore, after 30 years, it is more effective to establish a diet than to exhaust yourself from physical activity. While this does not mean that you can lose 7 kg in a week and remove your stomach and thighs while lying on the couch.
  2. stress.Loose nerves lead to belly fat in two ways. First, the body responds to stress by producing cortisol, which triggers the accumulation of excess stores.
  3. sleep.People who surf the Internet after midnight are less likely to lose weight than people who sleep at 11. 00 p. m. The reason is also hormones. A normal 8-hour sleep stimulates the production of melatonin. This substance is one of the essential ingredients for breaking down body fat;
  4. fasting.A person regularly forgets breakfast and gives the body a signal that there is not enough food and that supplies need to be made. Simple oatmeal and fruit in the morning will help prevent this reaction.
  5. snacks.People who refuse large portions of food often allow themselves small weaknesses and believe that this will not do any harm. Seeds, nuts, sugar in tea or candy to reward yourself for another day of agony in the fight against extra pounds. All of this leads to an imperceptible excess of calories, which leads to the appearance of fat on the abdomen and thighs.
  6. diet.Even during a diet, many women are in no hurry to give up milk and meat. It is necessary to choose skim milk and types of meat so that the fat accumulated by the animal before slaughter is not deposited in problem areas.
  7. Medicines.The popularity and availability of hormones can play a role in weight gain. For example, if a doctor prescribes a certain modern contraceptive to a woman, it is unlikely that the endocrine system will malfunction. But self-medication with such drugs often leads to the formation of extra pounds;
  8. Believe in chemistry.Numerous studies and rigorous nutritional statistics show that the most effective way of losing weight is through lifestyle and diet changes. Uncontrolled ingestion of "super pills" and herbal teas, which promise to remove the stomach and thighs without physical exertion and lose weight not by 5-7, but by every 10 kg in a week, will most likely lead to a permanent imbalance in metabolism. A violation of metabolic processes then leads to immediate weight gain, when the woman is already enthusiastic about the "miracle";
  9. motivation.The first step in losing weight should be to set a clear goal. Then it remains only to achieve it;
  10. genetics.For girls with a pear-shaped figure, it is easier to lose weight. But wide hips can easily give back all of the burned fat. Women with the shape of an apple, who by nature have narrow thighs and a wide waist, are much more difficult to lose weight. But when they overcome themselves, they receive an unexpected genetic bonus. "Apple" thin women are much easier to stabilize their weight.

The human body does not burn fat evenly. The main thing is to maintain the general direction, body weight can not change for some time, or even grow a little, and then drop sharply. Lean people lose weight more slowly than fat people. Patience and strict adherence to the rules ensure success.

After correcting the mistakes, you can see a small miracle happen. And small recommendations on express methods of losing weight will help to consolidate the result.

There is also 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.

Which foods contribute to weight loss and rapid metabolism?

  • Diet meat (turkey, chicken, rabbit, veal);
  • Lean fish;
  • Boiled or steamed eggs;
  • Low-fat dairy products - yogurt, cottage cheese, kefir, milk, sour cream;
  • Vegetables, berries, fruit, also in the form of fresh juices;
  • bran bread;
  • whole grain cereals;
  • Dried fruits (raisins, figs, dried apricots, apricots, plums, dried apples) and all nuts - dosed;
  • seeds - sesame, flax, pumpkin, sunflower;
  • vegetable oils;
  • Drinks - teas, medicinal teas, weak coffee, fruit drinks, unsweetened compotes, jelly, fresh juices, mineral water.

How to eat right to lose weight

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

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

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

A fractionated diet will help you lose weight

The waist becomes noticeably thinner within 2-3 days. Gradually, the body gets used to eating on time, small portions are enough for the stomach, while the arrow of the scales quickly moves down, and the stomach becomes smaller.

Basic rules of fractional nutrition:

  1. Portion size not more than 200 g. Even if they are watery vegetables or fruits, there is no need to increase the amount. It is better to think about the meal in advance, eat a piece of meat or an egg and add the foods you want.
  2. Break between meals at least 2, 5 and not more than 3, 5 hours. At this point, you can only drink water. Any berry or small nut at the wrong time breaks the rule.
  3. You cannot eat at night, but you can eat 3 hours before bed. If we go to sleep at 11. 30pm, the last meal can be at 8. 30pm. In rare cases, you have to eat after 6: 00 p. m. in order not to slow your 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 make the diet varied and satisfying.

Avoiding junk food

There is a category of products whose use is undesirable. Even in small amounts, they inhibit weight loss, clog the body, disrupt metabolic processes and cause a strong appetite. Without it, things will go much faster, fat will not settle on the stomach and hips, hunger will go away.

You cannot drink french fries, mayonnaise, fast food, semi-finished meat products, sausages or beer. This list also includes trans fats and margarine, which are most commonly found in store-bought confectionery. Finding a cake with real butter or sour cream on the shelves is almost impossible.

Any cake with questionable filling inadvertently leads to weight gain and belly growth because the body cannot break down the chemical similarity of butter. If you want something sweet, it is better to make a dessert at home using real products.

Sauces are enemies of a slim figure, regardless of composition and type. How many people can eat common boiled potatoes, buckwheat, chicken, or noodles? Little. And with sauces and gravy? The number sometimes increases several times.

Removing the abdomen and the excess on the thighs

If you want to reset the excess in 7 days, you don't know where to start. Popular proven diets show you how to lose 5-10 lbs and remove your stomach and thighs in a week:

  • Buckwheat diet.Eat buckwheat porridge every day for a week. Three main meals are just buckwheat (no salt, sugar, oil) between a glass of low-fat kefir (up to 1. 5 liters). The weight will go away quickly;
  • Kefir.The one week diet consists of kefir, raw vegetables and cooked chicken breast. Drink plenty of fluids. Lose up to 7 kg;
  • Estonian version.Every day there is a product: Monday - boiled eggs 6 pieces Tuesday - fat-free cottage cheese 1 kg. Wednesday - white chicken 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 5 times a day. In addition, you can alternate the menu with other delicious products.
  • Dinner until 6 p. m.Try to have dinner before 6 p. m. during the week. Later you can only drink water. Those who go to bed early won't feel uncomfortable with an early dinner.

With a strong weight loss of 7 kg, the skin on the abdomen and thighs sinks and stretch marks appear. To avoid the problem, a number of exercises are added to the diet.

Squats and lunges are good for your hips and abs. For the press, it is necessary to pump muscles by lifting the body, the lifting of straight legs is effective in the zones of the thighs and abdomen.

Exercises for losing stomach and thighs at home

You can exercise at home too. You just have to know that when doing strength exercises the legs become shaped and graceful, but at the same time increase in size. In order to lose weight after pumping up your legs, you need to follow a high-protein diet and exclude harmful sweets.

In order to lose weight in the stomach, you don't have to pump the abdominal muscles, otherwise the stomach will only enlarge. The best exercise is the plank.

Performing these simple exercises daily increases the effectiveness of the diet, strengthens the muscles of the body, helps to lose excess faster, and gives the contours of the hips, abdomen and waist a pleasant relief and definition:

  1. 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.
  2. Stand up straight with your feet shoulder width apart. Lean back and forth and try to reach the floor with your fingertips. To stay in this position for a few seconds, then return to the starting position.
  3. Stand up straight, arms at the seams, feet together. Bend your upper body very slowly to the right as far as it will go, bend your left arm parallel at the elbow and place it at the waist. Repeat the incline in the opposite direction. Move slowly so that muscle tension is felt over the entire length.
  4. Squat 20 times in 3 sets and pause for 1 minute to catch your breath. Try to keep your back straight as you do this exercise. Over time, you can increase the number of squats and sets. To make the exercise more difficult, alternate between squatting on each leg.
  5. 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.
  6. skipping rope. This exercise machine burns more calories than running. So take the rope. When jumping, land on your whole foot rather than on your toes so as not to transfer all of the work to your calves.
  7. Lie on your side with your elbow on the floor, lift your leg, trying to keep it as straight as possible. Repeat the exercise 15 times, first on one side and then on the other.
  8. Lie on your back, straighten your legs, bend your arms at your elbows and place them behind your head. Bend one leg and pull it towards your stomach. With the elbow of the opposite hand, try to touch the knee. Repeat all movements in the opposite direction.
  9. Think of the children's exercise "scissors": Lie on your back, lift your legs, bring them across, and then spread them apart. Repeat the movement 20 times. To become active. You can jog in the morning in summer and ski in winter. Burn those extra calories dancing and enjoy your favorite music. When you return home, walk up the stairs and imagine yourself getting closer to your ideal with each new step.
  10. Sit on the edge of the chair and straighten your legs. Sit down, prop yourself on your hands, then return to the starting position.

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

And now it is time to find out what exercises for losing belly, thighs and sides for women can be done at home with their own weight without dumbbells and simulators.

Proper skin care for weight loss

When losing weight with or without a diet, it is important to cleanse the body thoroughly. The skin is a conductor through which, in addition to sweat, salts and putrefaction products are released. It is advisable to shower twice a day. With insufficient cleaning, the pores become dirty, plugs and acne can appear.

  1. Scrubbing.By peeling dead cells, the skin can renew itself faster, eliminate cellulite, prevent stretch marks or make them less visible. For scrubbing, you can use purchased or natural products: ground coffee, salt, sugar, oatmeal;
  2. contrast shower.This procedure helps remove the thighs and abdomen, recharge with energy, maintain skin tone and have a firming effect.
  3. baths.They can also help you lose weight and take care of your skin, but a lot depends on the supplement. Soda, pine, and salt baths are very popular;
  4. bathroom, sauna.Heat treatments improve blood circulation, cleanse pores and are useful for losing weight.

It is important to moisturize and care for the skin after water treatments. The funds are selected taking into account their nature and purpose. Anti-cellulite slimming products can be applied to the thighs and buttocks. Common creams and oils are suitable for other parts of the body. In the hot season, light lotions are sufficient.

Baths for slimming thighs and stomach

Special slimming baths help in the fight against obesity. 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 and stir. Pour the mixture into the bath. For greater effect, take a glass of sour cream and 100 g of coarse sea salt and prepare a scrub. Apply the scrub on your body, then dip it in milk water. The skin becomes noticeably younger with the first application and the cellulite from the peeling is less noticeable.
  • mustard.The lymphatic drainage effect can be achieved from a bath with mustard. First, dilute 100 g mustard powder with warm water until the consistency of the sour cream is reached. Take a bath, pour liquid mustard into it. Soak in water for no more than 10 minutes. Rinse the mustard off your body with a shower.
  • Soda bath for weight loss.Soda prevents the absorption of lipids. When the body is steamed in a bath, there is an intensive cleansing of the body from toxins and toxins, as a result of which the body volume decreases. Take a jar 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.Essential oils from lemon, grapefruit and orange help fight cellulite. Put 2-3 drops of each oil in a glass of warm milk and pour the mixture into the water. The essential oil bath has a relaxing effect;
  • turpentine.The elasticity of the skin is greatly improved by the resin of conifers. Turpentine is only obtained from resin, you can buy it at the pharmacy. Before use, carefully read the instructions for the drug. Prepare a bath as directed and leave it on for 10 minutes. Then take a cool shower.

After each bath, while the body is steamed and all pores are open, massage yourself with a washcloth or with your hands. Rub a lifting cream into the skin during the massage to tighten the skin.

Losing 7kg and getting rid of your stomach and thighs in a week is entirely possible while your health and mood are excellent. A little effort and perseverance - and your goal will be achieved. Do not wait, change your life from today and after about 7 days your figure will be fine.

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

To reduce body weight, you must follow the recommendations below:

  1. Eat small meals 5-6 times a day and leave the table feeling slightly hungry.
  2. You cannot use hunger as a means of losing weight.
  3. Take clean water regularly and try to drink at least 3 liters a day.
  4. Eat only healthy, fresh foods.
  5. Calculate the daily calorie intake for the correct body weight and never exceed it.
  6. Cooking meat products without oil;
  7. play sports or play sports;
  8. Go for a wellness massage, take a contrast shower and take a steam bath;
  9. Sleep 6-8 hours. Lack of sleep often leads to overeating and a number of extra pounds.
  10. If you want to eat sweets, brush your teeth.

Eat balanced, natural foods. When calculating the calories, entries must be made in the food diary. You cannot starve to death. Low calorie snacks are a must.

Some women still have more mass than they did before they lost weight. This is due to the fact that after the end of the diet, a person rushes to the dishes that he has refrained from for a week. A hungry body quickly absorbs all the food it consumes.