How to lose 7 kg a week at home

A healthy weight loss is usually between 0. 3 and 0. 7 kilograms per week. Losing 7kg a week at home and removing belly and bumps is very risky. Therefore, this should only be done after consulting a doctor. Next, we will analyze the main stages in losing weight and show you how to lose 7 kg per week at home, removing the abdomen, legs and sides.

Of course, it is better to simplify the task and ask the question, how to lose 7 kg at home in 2 weeks, or even better, how to lose 7 kg in a month. To lose 10 pounds a week at home, you need to burn 4, 000 to 6, 000 more calories than you normally consume each day. This limits your diet to small servings of nutritious, low-calorie foods and significantly increases aerobic activity through interval training, exercise, and other active events.

Although this goal is quite risky and difficult to achieve, it can still be achieved! And how can you lose 7 kg per week at home, and not just at home?

Calorie counting

And here is the most important secret on how to lose 7 kg at home in a week:

Consume fewer calories than you burn in one day

how to lose weight in a week

That is the secret to losing weight. While the theory may be simple, the practice is really difficult. One kilogram of weight is equivalent to 5000 calories. To lose 7 kg in seven days, you need to burnaround 5000 caloriesa day.

  • Remember that you need to do a lot of exercise to burn 7 kg in a week. You shouldn't be dieting. In fact, fasting makes weight loss difficult.
  • Just remember that you burn calories by doing daily activities like walking, climbing stairs, and even breathing. All of these will help you achieve your goal, but the focus should be on sports and aerobics.

Remember that your goal is extremely difficult

If you want to lose 7 kg per week,you have to burn 5000 more calories than you consume per day. That is much. But that shouldn't scare you, it's just a reminder of how hard it is to lose five pounds at home in seven days. Get ready for a difficult journey!

To give you an idea of ​​what you are doing, consider the following: a person who weighs 80 kg. burns around 1000-1500 calories playing football for 90 minutes. This means that you need to play soccer (or just run) for 7. 5 hours a day to burn 5, 000 calories. So no one promised it would be easy.

The average person burns around 2000 calories a day

how many calories to eat to lose weight

This means that if you eat exactly 2, 000 calories every day, your weight will stay the same - you will not gain or lose weight.

The average healthy person consumes at least 1200 calories a day. If you want to lose weight, you need to focus on this number. So if you cut your diet from 2, 000 to 1, 200 calories, you will need to burn about 4, 000 calories a day to reach your goal. This is one more step to shedding 10 pounds a week at home.

Weekly diet

Diets are unfortunately essential.

Only drink water

Water is Dieter's best friend. Sweet or caffeinated drinks are your worst enemies. A simple "energy" or "exercise" sweet drink can contain up to 400 calories.

This is a third of your daily caloric intake. Stay away from beverages other than water with one exception.

  • Unsweetened green tea is acceptable to drink, but not common. If you are fed up with just drinking water every day, green tea is for you. Green tea is high in antioxidants and free of calories, which makes it healthy for you.
  • If your diet is insufficient and you feel hungry after eating, drink a large cup of water just before you eat. This will help keep your stomach full and reduce hunger.

Remove simple carbohydrates from your diet

Simple carbohydrates are absorbed by the body very quickly.

prohibited foods

We continue on how to remove belly and lyashki, and how to lose 7 kg a week at home. You have to avoid certain foods. Check out the list below.

List of foods high in simple carbohydrates:

  • various types of grain;
  • white bread, white rice and simple noodles, noodles;
  • honey, molasses and syrup;
  • biscuits, candy, cakes and other sweets;

Replace simple carbohydrates with complex carbohydrates

Complex carbohydrates, unlike simple carbohydrates, contain a lot of fiber and other nutrients. They are also absorbed by the body much more slowly than simple carbohydrates. Therefore, they fill themselves up longer and relieve hunger. Complex carbohydrates can help you lose 7 kg 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

Proteins for weight loss

Eat beef, it's 98% lean and only 2% fat. Skinless chicken breasts are a great option. Soy foods like edamame or tofu are as rich in protein as many types of fish, including salmon.

Stay away from fast food

Hope you never had a question about how to lose 7kg a week at home and still eat fast food. That's absurd. The amount of fat in a hamburger, french fries or burritos, macaroni and cheese and sandwiches is just off the scales, I'm not talking about sugar in drinks.

Essentially, they're empty carbohydrates with no real nutrients for the body. Only your wallet is losing weight quickly from fast food, not you.

If you want to get rid of your stomach and legs and are serious about losing 7kg a week at home,forget about fast food, at least for those 7 days. Better to give it up forever.

Eat like a king for breakfast, like a prince for lunch and like a poor man for dinner

Have you ever heard this sentence? There is a lot of truth in it. Eat early to speed up your metabolism and give you enough energy to hold out comfortably through lunchtime, eat less for lunch than breakfast, and finally have a symbolic snack for dinner.

Here are some examples of meals that you can prepare for yourself throughout the day with a snack in between:

  • Breakfast:Scrambled eggs with spinach and chicken breast as well as a banana and some fresh blueberries.
  • Lunch:Salmon steak, some salad
  • Snack:a handful of pistachios
  • Dinner:Chinese cabbage, carrots, mushrooms and fried peppers

List of foods that can help you lose 7 kg a week at home. They contain the fewest calories:

  • almond milk;
  • unsalted nuts;
  • Greek yogurt
  • water;
  • green tea;
  • green vegetables;
  • berries;
  • rice cake;
  • peanut butter;

Keep a calorie log where you record everything you ate and how many calories were in that meal.

Weight loss diary for a week

The continuous calorie recording helps you to recognize when you have exceeded your limit. He will tell you which products you used, whether they were tasty. This gives you a full account of your "struggle".

Record the serving size and total calories for each meal in a journal.At first, logging will be difficult, but after a while you will get comfortable and not even notice how you entered the required data. Be precise when logging! Don't lie to yourself when evaluating a particular dish; write down the actual number of calories. In general, the magazine is an excellent assistant for losing weight by 7 kg per week at home.

Even if you couldn't stand it (and many couldn't stand it) and attacked a defenseless refrigerator under cover of night, don't give up

In general, it's fine - sometimes you get lost and there are things that you know you shouldn't eat. Everyone does it. In no case do not interrupt the path that you started, you must go to the end. And remember how at home you can only lose 7 kg per week and remove the belly and lyashki, because this is only a week, just a little short week, do not give up!

Exercises

Walk anytime, anywhere

Lose weight on foot

Do you have to go to the grocery store? Don't go by car, go on foot. Do you have to go to the fifteenth floor? Climb 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 run. Walking is great for burning extra calories. Walking is your best ally to lose 15 pounds in a week at home.

Buy a pedometer

The pedometer tracks the number of steps you take during 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 you take into calories burned. You're worth it!

Remember to warm up before each exercise.

Play your favorite dance music for more fun and easier. Warming up and stretching will help you get the most out of your exercises.

Examples of warm-up exercises:

  • 20 pushups, 20 squats and 20 burpees. (Burpee is when you jump, then fall and do pushups, then in a circle. )
  • 1 minute of intense jogging in place, followed by 1 minute of light jogging.

Try interval training

Interval training for weight loss

Interval trainingis ​​when you only train really intensively for a short time. After that, you'll train at moderate to light intensity most of the time.

In several studies, scientists have found that people who use interval training exercise for shorter periods of time and burn more calories than people who exercise at moderate intensity throughout their exercise. And that's exactly what we need when looking at home for a way to lose 7kg a week and remove tummy and lye.

Interval training example: You have to run 4 laps in a classic stadium (all four laps are one mile). So do the first lap as fast as you can and then run the remaining three laps at your normal speed.

Play a team sport such as soccer, basketball, volleyball or tennis

The great thing about team sports is that they're based on competition. Competition forces you to do your best. Moreover, this is a game, and any game is fun and the time in the game does not go by noticeably, as are the calories burned.

Use cardiovascular equipment

If you don't have cardiovascular equipment at home, head to the gym, which has everything you need for quality, safe cardio, and quick weight loss.

cardiovascular weight loss machines

Here are the main types of cardiovascular devices. See which ones are best for you:

  • Treadmill. You may feel worse on the treadmill than you would if you did regular classic running, but this option is definitely better than nothing. Try to find a good, fast pace that will make you sweat.
  • Elliptical trainer. You can adjust the resistance of the pedals yourself. This is a great cardio workout.
  • Stationary bike. Similar to the elliptical, an exercise bike is a great way to lose weight and burn those extra calories.

Perform cross training

Cross-Trainingis ​​a series of different strength and aerobic endurance exercises that affect all parts of your body. Cross-training programs like CrossFit may not be the best option for burning lots of calories fast (they're better at replacing fat with muscle), but it's still worth a try.

Dance all night!

Dances for weight loss

Try to dance to really develop your aerobic capacity and quickly lose 7 kg a week at home. Even if you dance at home, it's fine, and if you go to a special dance school, it's just great.

  • You can try something like basic dance jazz, pop or hip hop classes.
  • You can also try the Zumba Dance Fitness program, which combines Latin and foreign pop music for a fantastic workout. Zumba is taught by a dance instructor like regular dance classes.

Don't just do all of the above, but "for two"

After all, you will likely need to exercise twice as much to achieve your goals. Pick a few exercises that you really enjoy as you will most likely be doing a lot of them to burn 7kg a week at home and get rid of tummy and crumbs.

Set aside 4 hours a day for training: two 2-hour sessions divided in the middle with a break. Whenever you need motivation, just think about the weight you are saying goodbye to and the beautiful body you are about to gain.

Good luck!