There are many ways to lose 5-7 lbs in a week or more. The essence of losing weight is consuming one product for a week, sometimes two or three.
Therefore, many ladies are looking for opportunities to lose 7 kg per week and remove the stomach and thighs, because excess weight is detrimental to health. To get rid of stomach and hips in seven days, you need to follow some simple rules. We'll tell you what they are.
The figure of a girl 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 excessive. Diet and a set of special exercises will help you.
A slim and fit figure requires many restrictions and waivers. On the way to a flat stomach, you will need to follow a strict diet and exercise regularly. Drastic weight loss in a week will not succeed without harm to health. But you can lose 5-7 pounds of excess. Stick to a diet, add physical activity and body fat will go unnoticed.
It is worth knowing that it is impossible to easily lose weight in one zone, regardless of what the advertisements and sellers of dietary supplements promise. Any trainer and nutritionist will tell you that deposits do not disappear locally. This effect can currently be achieved 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.
Basics of a good diet for weight loss
- The emphasis is on the components of fruits and vegetables, preferably fresh, but boiling, stewing, steaming, light frying with a minimum amount of vegetable oil are also allowed;
- Strike out completely light carbohydrates (sugar, sweets);
- Use a combination of all nutrients, even fats and carbohydrates, but in small amounts, the basis of the diet - proteins, minerals, fiber;
- It is necessary 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;
- Do not overeat or drink much;
- It should be borne in mind that saturation should be carried out by energy consumption;
- Choose the smallest plates available in the house or replace them with saucers. This will have a psychological effect as you will still eat a full plate, although the portion will be 2-3 times smaller. The color of the dishes is also important. It should not be stimulating or food-related. Here the shade is chosen individually. Psychologists recommend white and neutral gentle tones - blue, greenish, pale pink;
- You can't take food on the go, in front of a computer monitor, or while watching messages on your phone. The atmosphere should be calm and measured. Focus on the process, enjoy the taste. That way the saturation will come faster. You should also not eat standing or lying down;
- Avoid alcoholic cocktails completely. Stimulate appetite;
- It is recommended to plan events and record all changes. It is useful to keep records. You can make a kind of diary, where it won’t hurt to add pictures of people of graceful shapes and your own corrected photos - the goal of your efforts;
- Increase physical activity. You can walk to work, if the distance allows, forget about elevators, introduce night walks in the fresh air;
- It is necessary to comply with the requirements for healthy food.
10 reasons to prevent weight loss on the abdomen and thighs
Despite the world's widespread weight loss practice, not everyone is able to achieve significant results. It may even seem that everything seems to be done according to dietary canons. Losing weight by 7 kg per week, removal of the thighs and abdomen is possible only if you follow certain rules.
There are a few mistakes people make when they refuse to seek professional help. But the lack of knowledge can always be compensated if there is a desire to see a slender figure in the mirror.
The 10 main reasons that keep you from losing weight are:
- Age.After 35 years, a person's hormonal background changes. In particular, less testosterone is secreted. It is this hormone that helps young athletes to always delight others with their slim figure. Testosterone deficiency is most pronounced in women, so after the age of 30, it is more efficient to establish a diet than to be exhausted by physical activity. True, this does not mean that you can lose 7 kg a week and remove the stomach and thighs while lying on the couch;
- Stress.Relaxed nerves lead to belly fat in two ways. First, the body responds 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 11 pm. Hormones are also the reason. Normal 8-hour sleep stimulates melatonin production. This substance is one of the essential components for the breakdown of body fat;
- Post.By regularly forgetting to eat breakfast, a person signals to the body that there is not enough food and that it is necessary to stock up. 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 harm them. Seeds, nuts, sugar in tea or candy to reward yourself for another day of torment in the fight against excess weight. All this leads to an imperceptible excess of calories, which leads to the appearance of fat on the abdomen and thighs;
- Diet.Even while on a diet, many women are in no hurry to give up milk and meat. It is necessary to choose skim milk and dietary types of meat so that the fat accumulated by the animal before slaughter would not be deposited in problem areas;
- Medications.The popularity and availability of hormonal drugs can play a role in weight gain. If, for example, a doctor prescribes a certain modern contraception to a woman, it is unlikely to lead to a breakdown of the endocrine system. But self-medication with such drugs often causes the formation of extra pounds;
- Belief in chemistry.Numerous studies and sharp dietary statistics show that it is most effective to lose weight naturally through lifestyle and dietary changes. Uncontrolled intake of "superpill" and herbal teas that promise to remove the stomach and thighs without physical effort, as well as weight loss in a week not for 5-7, but for all 10 kg, will most likely result in a final imbalance of metabolism. Violation of metabolic processes will subsequently lead to immediate weight gain, when a woman is already delighted with the "miracle";
- Motivation.The first step to losing weight should be to set a clear goal. Then all that remains is to achieve this;
- Genetics.Girls with a pear-shaped figure find it easier to lose weight. But wide hips can easily bring back all the burned fat. Women with the figure of an apple, who by nature have narrow thighs and a wide waist, tend to be thinner. But when they master themselves, they get an unexpected genetic bonus. Skinny women with an “apple” find it much easier to stabilize their weight.
Fat burning in the human body does not take place evenly. The main thing is to keep the general direction, body weight will not change for a while or even grow a little, and then fall sharply. Slender people lose weight more slowly than fat people. Patience and strict adherence to the rules will ensure success.
After debugging, you can see a little miracle happen. And small recommendations regarding express weight loss methods will help solidify the result.
Also, there is 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 a protein diet.
What foods contribute to weight loss and fast metabolism
- Dietary meat (turkey, chicken, rabbit, veal);
- Lean fish;
- Eggs boiled or steamed;
- Non-fat dairy products - yogurts, cottage cheese, kefir, milk, sour cream;
- Vegetables, berries, fruits, including 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, jellies, fresh juices, mineral waters.
How to eat properly to lose weight
The main goal of weight loss is to create a calorie deficit. Calculate the exercise rate and reduce the value by 10%. Eat small meals often.
To lose weight, you need to exclude such food from your diet and find an alternative:
- Sweets, pastries, flour products. If you really want to, replace them with fruits, nuts, dried fruits, honey, natural marshmallows, marshmallows;
- Fat fried food. When cooking food, use the least amount of vegetable oil. Make friends with the oven, steamer, barbecue;
- It's time to put the sausages away. They contain a lot of fats and chemical components. Instead, cook beef, chicken, fish, seafood;
- Carbonated drinks, beer, alcoholic cocktails. Possibilities of substitution - mineral water without gas, one glass of dry red wine, green tea, herbal tea;
- Fast food, chips, croutons. Any damage can be done at home without the use of bad ingredients that 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 cook almost as fast, and a piece of meat baked in the oven (takes 30 minutes) will bring many more benefits;
- Sauces, mayonnaise, dressings are the enemies of a slim belly. A good alternative is sour cream, natural yogurt, olive oil, sunflower oil, homemade mayonnaise.
Fractional diet will help you lose weight
Within 2-3 days the waist will noticeably shrink. 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 move down quickly, and the stomach will be smaller.
Basic rules of fractional nutrition:
- Serving size not exceeding 200 g. Even if this is a watery vegetable or fruit, you do not 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 desired food to it.
- Pause between meals at least 2, 5 and no more than 3, 5 hours. Currently you can only drink water. Any berry or tiny nut at the wrong time is a violation of the rules.
- You can't eat at night, but you can eat 3 hours before bed. If we go to bed at 23. 30, the last meal can be done at 20. 30. After 18. 00 you have to eat in rare cases, so as not to slow down your metabolism.
You should eat a variety of foods throughout the day. Porridges, soups, meat, vegetables and fish are necessary for the normal functioning of the body, they will make the diet varied and satisfying.
Avoid unhealthy foods
There is a category of products that are undesirable to use. Even in small amounts, 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 settle on the stomach and hips, hunger will disappear.
You can't eat chips, mayonnaise, fast food, meat semi-finished products, sausages, drink beer. This list also includes trans fats and margarine, which are most often found in purchased pastry shops. It is almost impossible to find a cake with real butter or cream on store shelves.
Any cake with a suspicious filling will inadvertently lead to weight gain and belly growth, as the body cannot break down the chemical similarity of butter. If you want something sweet, then it is better to make dessert at home using the right products.
Sauces are the enemies of a slender figure, regardless of composition and type. How many people can eat plain boiled potatoes, buckwheat, chicken or pasta? Very little. And with sauces and gravy? The number increases, sometimes several times.
Removal of belly and excess on 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 a week and remove belly and thighs:
- Buckwheat diet.Eat buckwheat porridge every day for a week. The 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 disappear quickly;
- Kefir.The diet consists of kefir, raw vegetables, cooked chicken breast. Drinking plenty of fluids. 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 - white chicken 300 g. Thursday - cooked rice without salt 300 g. Friday - boiled potatoes 6 pcs. Saturday - sour apples 1 kg. Sunday - kefir with little fat 1, 5 liters;
- Keto diet.Take protein 5 times a day. In addition, you can diversify the menu with other delicious products;
- Dinner until 6pm.During the week, try dinner before 6pm. You can only drink water later. Those who go to bed early will not feel any discomfort from an early dinner.
With a sudden weight loss of 7 kg, the skin on the abdomen and thighs will relax and stretch marks will appear. To avoid the problem, a series of exercises are added to the diet.
Squats and lunges are good for the hips and abdomen. For the press, it is necessary to pump the muscles by lifting the body, lifting straight legs is effective in the thighs and abdomen.
Belly and thigh weight loss exercises at home
You can also do sports at home. You just need to know that when performing strength exercises, the legs become relief and graceful, but at the same time they increase in size. To lose weight after pumping your legs, you need to follow a high-protein diet and eliminate 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 board.
Performing these simple exercises daily will increase the effectiveness of your diet, strengthen your body muscles, help you lose excess faster and provide comfortable relief and definition of the contours of the hips, abdomen and waist:
- Swing your legs. After these exercises the legs immediately get nice curves. You should do the exercises alternately 100 times on each leg in two approaches;
- Stand upright with feet shoulder-width apart. Lean back and forth, trying to reach the floor with your fingertips. To stay in this position for a few seconds, then return to the starting position;
- Stand upright, arms at the seams, feet together. Very slowly bend the torso to the right until it stops, bending the left arm parallel to the elbow and placing it at the waist. Repeat the slope in the opposite direction. Move slowly so that the 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. You can increase the number of squats and sets over time. To make the exercise harder, try squatting alternately on each leg;
- Sit on the floor, lie on your side and place your right hand behind your head. Spread your shoulders and open them so that the ceiling is visible. Gently lift and lower the body 13-15 times in each direction;
- Skip rope. This exercise machine burns more calories than running, so feel free to grab a rope. When you jump, land on the whole foot, not the toes, so as not to transfer all the work to the calves;
- Lie on your side, lean your elbow on the floor, lift your leg up, trying to keep it as flat as possible. Repeat the exercise 15 times, lying first on one side and then on the other;
- Lie on your back, stretch your legs and bend your arms at the elbows and place them behind your head. Bend one leg and pull it by the abdomen. Try to touch the knee with the elbow of the opposite hand. Repeat all movements in the opposite direction;
- Remember the children’s “scissors” exercise: lie on your back, lift your legs, lift them transversely, then spread them out, repeat the movement 20 times. Be active. You can schedule morning runs in summer and skiing in winter. Burn those extra calories while dancing while enjoying your favorite music. When you return home, go up the stairs, imagining yourself getting closer to your ideal with each new step;
- Sit on the edge of a chair, stretch your legs. Sit, leaning on your arms, then return to the starting position.
All exercises focus on light weight and maximum repetition. 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’re on a mono diet, diversify your menu so you don’t gain weight after quitting.
And now it's time to find out which exercises to lose weight belly, thighs and hips at home for women that can be performed with your own weight without dumbbells and simulators.
Proper skin care for weight loss
When you lose weight with or without a diet, it is important to thoroughly cleanse your body. The skin is a guide through which salts and decomposition products are released together with sweat. It is desirable to take a shower twice a day, with insufficient cleaning, the pores will become dirty, plugs and acne may appear.
- Purification.Dead cell peeling helps the skin to regenerate faster, get rid of cellulite, prevent stretch marks or make them less visible. You can use purchased products or natural ones for grating: ground coffee, salt, sugar, oatmeal;
- Contrast shower.This procedure will help remove the thighs and abdomen, recharge, maintain skin tone and tighten;
- Bathrooms.They can also help you lose weight and maintain your skin, but a lot depends on the supplements. Soda baths, pine, salt baths are very popular;
- Bathroom, sauna.Thermal treatments improve blood circulation, purify pores and are useful for weight loss.
It is important to moisturize and nourish the skin after water treatments. Funds are chosen taking into account its type and purpose. Anti-cellulite slimming products can be applied to the thighs and buttocks. Ordinary creams and oils are suitable for other parts of the body. In the hot season, light lotions are enough.
Thigh and belly weight loss baths
Special weight loss baths help in the fight against obesity. You can make them yourself at home, the cooking methods are simple and straightforward.
The most popular baths are:
- Cleopatra.In 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 an exfoliator. Apply the scrub to the body, then dip in milk water. From the first application, the skin will be noticeably rejuvenated, and the cellulite from the peeling will become less noticeable;
- Mustard.The effect of lymphatic drainage can be obtained from a bath with mustard. First, dilute 100 g of mustard powder with warm water until it becomes the consistency of sour cream. Take a bath, pour liquid mustard into it. Soak in water for a maximum of 10 minutes, rinse the mustard off the body with a shower;
- Soda bath for weight loss. Soda prevents lipid absorption. When the body is steamed in the bath, there is an intensive cleansing of the body from toxins and toxins, as a result of which the volume of the body decreases. Take a glass of baking soda for a bath. You can add a glass of sea salt to the water. Bathe for 10 minutes, no more;
- With essential oil.Essential oils of lemon, grapefruit and orange will help fight cellulite. Put 2-3 drops of each oil in a glass of warm milk, then pour the mixture into the water. A bath with essential oil has a relaxing effect;
- Turpentine.Skin elasticity is greatly improved by the resin of coniferous trees. Turpentine is just made from resin, and you can buy it at the pharmacy. Read the package leaflet carefully before use. Prepare the bath according to the instructions and soak it for 10 minutes. Then take a shower.
After any bath, while the body is evaporated and all pores are open, massage with a cloth or hands. During the massage, rub a lifting cream into the skin, which will make the skin tighter.
Losing 7 kg a week and tackling your 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. Don’t wait, start changing your life from today, and after some 7 days your figure will be fine.
Find the right complex for yourself, lose weight and reduce your thighs and abdomen by a few inches. However, the lost weight can be regained. Urgent weight loss ends with weight gain.
To lose weight, you must follow the recommendations:
- Eat small meals 5-6 times a day, leave the table with a mild feeling of hunger;
- You can’t use hunger as a weight loss remedy;
- Take clean water regularly, try to drink at least 3 liters a day;
- Eat only healthy, fresh food;
- Calculate your daily calorie intake for the correct body weight and never exceed it;
- Cook meat products without the use of oil;
- Engage in physical activity or sports;
- Go for a wellness massage, contrast shower and steam bath;
- Sleep 6-8 hours. Lack of sleep often causes overeating and a set of extra pounds;
- If you want to eat sweets, try brushing your teeth.
Eat a balanced, natural diet. When calculating calories it is necessary to enter in the diet diary. You can't be hungry. Low calorie snacks are essential.
Some women have even more weight than they were before losing weight. This is due to the fact that after the end of the child the child is thrown on those dishes from which he abstained for a week. The hungry body quickly assimilates all the food consumed.