Healthy weight loss is usually from 0.3 to 0.7 kilograms per week, losing 7 kg in a week at home and getting rid of your belly and thighs is quite risky, so this should only be done after consulting a doctor.Next, we will analyze the most important stages in losing weight and show you how to lose 7 kg in a week at home and remove your belly, thighs and sides.
Of course, it’s better to simplify the problem and ask 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 typically 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, plus sports and other active activities.
Despite the fact that this goal is quite risky and difficult to achieve, it can nevertheless 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 of losing weight.And while the theory may be simple, the practice is truly complex.One kilogram of weight is equivalent to 5000 calories and, accordingly, to lose 7 kg in seven days,you need to burn about 5000 calories a day every day.
- Remember, to burn 7 kg in one week you need to train a lot.There is no need to go on a diet.In fact, fasting makes it harder to lose weight.
- Remember that you will burn calories by doing daily activities such as walking, climbing stairs and even breathing.All this will contribute towards 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 hard it is to lose seven kilograms in seven days at home.Get ready for a difficult journey!
Just to give you an idea of what you have to do, consider the following: a person weighing 80kg.burns about 1000-1500 calories by playing football for 90 minutes.This means you need to play soccer (or just run) for 7.5 hours during the day to burn 5,000 calories.So, no one promised that it would be easy.
The average person burns about 2,000 calories a day
This means that if you consume exactly 2,000 calories in 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 need to focus on.So if you cut your diet from 2,000 to 1,200 calories, you'll only have to burn about 4,000 calories a day to reach your goal.This is another step to how to lose 7 kg in a week at home.
Diet for a week
Unfortunately, you can’t do without diets.
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 a third of your caloric intake for the entire day.Stay away from any drink other than water, with one exception.
- Unsweetened green tea is acceptable to drink, but not often.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 you.
- If you're not getting enough in your diet and still feel hungry after eating, drink a large cup of water right before your meal.This will help you trick your stomach into thinking it is already full, which will reduce your hunger.
Remove simple carbohydrates from your diet
Simple carbohydrates are absorbed very quickly by the body.
We continue with how to remove belly fat and thighs and how to lose 7 kg in a week at home, you need to give up certain foods.Check out the list below.
List of foods high in simple carbohydrates:
- various types of cereals;
- White bread, white rice and regular 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, therefore, they fill you up for a longer time 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 grain bread, brown rice;
Eat more protein and less fat
Eat beef, it's 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 had the question of how to lose 7 kg in a week at home and still eat fast food?This is absurd.The amount of fat in a hamburger, French fries or burritos, macaroni 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 makes your wallet thinner, but not you.
If you want to get rid of your belly and thighs and are serious about losing 7 kg in a week at home,forget about fast food, at least for these 7 days.It's better to give it up forever.
Eat like a king for breakfast, like a prince for lunch and like a pauper for dinner.
Ever heard this phrase?There is a deal of truth in it.Eat early to speed up your metabolism and give you enough energy to comfortably last until lunch, eat less at lunch than for breakfast, and finally have a purely symbolic snack at dinner.
Here are some examples of meals you can prepare for 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.
- Dinner:salmon steak, some salad
- Snack: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, they have the least calories:
- almond milk;
- unsalted nuts;
- Greek yogurt;
- water;
- green tea;
- green vegetables;
- berries;
- rice cakes;
- peanut butter;
Start keeping a calorie journal in which you write down everything you ate and how many calories were in that food.
Keeping a continuous calorie log will help you know the moment when you exceeded your limit.It will tell you what products you used and whether 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 get the hang of it and stop even noticing how you entered the necessary data.Be precise when journaling!Don’t lie to yourself when assessing a particular dish; write down the real number of calories.In general, the magazine is an excellent helper for losing 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 cover of darkness, don’t give up
In general, it's normal to sometimes freak out and eat something you know you shouldn't eat.Everyone does it.Do not under any circumstances interrupt 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 only one week, just one small, short week, don’t give up!
Exercises
Always walk everywhere
Need to go to the grocery store?Don't go by car, go on foot.Need to go up to the fifteenth floor?Climb it on foot, do not use the elevator.
Have you signed up for a section and need to go to training?Only on foot!Take 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 miniature 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're worth it!
Remember, before doing any exercise you need to warm up.
Turn 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 up, then drop down and do a push-up, then in a circle.)
- Intense 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 moderate intensity throughout their 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 remove belly fat and thighs.
Example of an interval workout: You need to run 4 laps on a classic track (every four laps is a 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 football, basketball, volleyball or tennis
The great thing about team sports is that they are competitive..Competition forces you to give your best.Besides, this is a game, and any game is fun and the time in the game flies by unnoticed, as well as the calories burned.
Use cardio equipment
If you don't have cardio equipment at home, consider starting to go to the gym, it has everything you need for high-quality and safe cardio exercise and rapid weight loss.
Here are the main types of cardio equipment, see which ones are best for you:
- Treadmill.You may feel worse on a treadmill than with regular classic running, but this option is definitely better than nothing.Try to find a nice, fast pace that gets you sweating.
- Elliptical trainer.You can set your own pedal resistance for a great cardio workout.
- stationary bike.Similar to the elliptical trainer, the stationary bike is a great way to lose weight and burn extra calories.
Cross-train
Cross trainingincludes a range of different strength and aerobic 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 are better at replacing fat with muscle mass), but it's still worth a try.
Dance the night away!
To truly unleash your aerobic abilities, and quickly lose 7 kg 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, then it’s just super.
- You could try something like basic dance jazz, pop or hip hop classes.
- You can also try the Zumba dance 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 above points, but do it “for two”
After all, you probably need to train twice as hard to reach your goals.Pick a few exercises that you really enjoy because you'll likely be doing a lot of them to burn 15 pounds in a week at home and get rid of your belly fat.
Set aside 4 hours a day for exercise: two 2-hour sessions, split in the middle with a break.If you need some motivation, just think about the weight you're saying goodbye to and the amazing body you'll soon have.
Good luck!