How to lose 7 kg in a month: diet, reviews and results

Surely every modern woman understands how important it is to take care of herself. Of course, in most cases, the aforementioned self-care involves visiting numerous spas and purchasing clothes that would allow them to look even better. However, sometimes situations arise when a woman who wants to look even better tries to lose a few extra pounds in order to look more attractive to members of the opposite sex and she is not always able to achieve the desired result, if you consider yourself one of those , then we would like to draw your attention to some of the subtleties associated with such a process.

Preparatory stage

The first thing you need to do is determine your excess weight. The height-weight-age formula can be used and is good for everything, but it does not take into account the ratio of fat to muscle tissue in your body.

A simple visual examination of the body will help you determine the presence of excess fat. Fat on the legs, arms and thighs shows cellulite well. When you start losing weight, you will immediately notice smoother skin. This is also a good control method. The orange peel becomes smaller, which means you are losing weight correctly - you are losing fat, not muscle mass.

Motivation is what will help you survive the change in lifestyle and nutrition during the first unsuccessful period. There are two good proven methods for increasing motivation:

Male. You loudly, preferably on social networks, declare your intentions and promise, in case of failure, to give something very dear to you to a friend.
Female. From your wardrobe you need to choose clothes that are too small for you or no longer fit very well. Things should be loved and truly liked. Regular fitting will help you see how you gradually get into the desired shape and will constantly motivate you.

Motivation must be maintained until the end of the process. At some stage, you will notice old things hanging around your body in the mirror. This is great, but on a subconscious level there will be a temptation to relax. Try to wear tight clothes at home. It is better if it is a little small for you. This will help you lose 7 kg by the chosen date.

Possible negative health effects

Doctors warn that sudden weight fluctuations and long-term adherence to a low-calorie diet can be harmful to the cardiovascular system.
This diet is not recommended for people with type 2 diabetes.
Long-term use of this diet can lead to deficiencies in vital nutrients, a weakened immune system, and heart problems.

Therefore, before starting this diet, consult your doctor. This is especially true for those who have chronic diseases.

What, when and how to eat

We choose the diet that is right for you. Losing significant weight in a month is possible with different diets. Main conditions:

Low calorie content - 1000 - 1500 calories per day, depending on the initial weight.
Fractional meals. Eating every 2-3 hours. Three main meals and two snacks. Helps reduce stomach volume. With fractional meals, the brain does not receive signals about a constant feeling of hunger, and it “allows” the body to process existing fat deposits.
Reducing salt intake and eliminating sugar and sugar-containing foods. Honey, fruits and dried fruits are sweet: dried apricots, raisins, dates, prunes.
Small portions. A single serving should not exceed 350 g.
Elimination of harmful carbohydrates: baked goods, cakes, pastries, carbonated drinks. Porridge, fruits, and vegetables are allowed.
Fats are not completely excluded. They are replaced with the right ones, containing polyunsaturated fatty acids: sea fish, vegetable oils.
The amount of protein increases. Lean meat, fish, low-fat cottage cheese, yogurt, eggs, legumes, nuts and seeds are recommended as protein.

Keep in mind: a low-calorie diet does not necessarily consist of only vegetables and cereals. Lean chicken has only slightly more calories than oatmeal, but is more filling and supports muscle tissue.

Cooking foods excludes frying and stewing. It is better to boil or bake the meat. The fish is steamed or baked. Boiled fish is allowed. You can only stew vegetables, but without adding fat.

Porridges are prepared with water or skim milk. It is better to steam oatmeal. Steamed oatmeal with nuts and fruits is the best breakfast for quick weight loss. It is better to exclude potatoes at this time. It can only be used as an ingredient in a vinaigrette.

General tips and tricks

You definitely need to have breakfast.
It is prohibited to deviate from the proposed set of products.
You cannot add even a drop of sauce or ketchup to your food.
You can drink water, tea, coffee without restrictions, but without added sugar.
Any alcoholic drinks are prohibited.

On the remaining days of the week, except for these three days of the diet, it is recommended to eat as usual, but not to exceed standard norms for a healthy diet and calorie intake.

This is useful to know:

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The variety of breakfasts during a diet is simply amazing. Choose the perfect breakfast for weight loss and enjoy your meal.

Optimal nutrition program

The program includes a gradual introduction to a diet regimen. In the first week, switching to split five meals a day will help you lose weight. It includes 3 main meals and 2 snacks. All junk food should be eliminated as much as possible. Sugar, baked goods, fast food, chips, and soda are excluded. Instead, we fill our diet with seasonal fruits and vegetables.

Helpful tip: For filling snacks, use three ingredients: fresh fruit, dried fruit, and a handful of any nuts or seeds.

The second week is marked by giving up animal fats. Butter, lard, lard are temporarily excluded - they only add extra pounds. Add salads or stewed vegetables. The vegetable supplement should be included in 2 meals. The more vegetables used in the salad, the better. Don't forget about greens.

In the third week, you should review your protein diet. Fatty meats, especially pork and skin-on chicken legs, become undesirable foods. Lean beef and chicken breast are allowed. It is better to completely switch to seafood and fatty sea fish. This way you will completely eliminate the entry of fat into the body, and the task of losing 7 kg will become real.

The fourth week is decisive. Porridge, vegetables and fish are allowed. Once a day you can eat a thin slice of whole grain bread. You will have to forget about coffee and sweet fruit juices this week. Drinks include green tea, still mineral water and vegetable juice. Meals remain five times a day.

You need to leave the diet on day 29 or 30. In addition to junk food, fast food and fatty foods, you can eat any food. In order for the exit to be painless and without harm to health, portions should not exceed 200 g.

Diet for a month minus 7 kg

If you do not understand the difference in weight loss methods in a month and are looking for an effective nutrition system for losing weight for a period of 4 weeks, then the Minus 7 kg per month diet may be a good option. Its basis is the principles of proper nutrition in parallel with calorie counting, which will be discussed below. Also, do not forget about maintaining a healthy drinking regime - in addition to the usual drinks (tea, coffee, juices), you should definitely drink at least two liters of water per day, this will help you quickly lose weight.

Calorie calculation

For normal functioning, the female body requires an average of 2200 kcal per day, the male body - 2600 kcal. If you are planning to lose 7 kg, you need to understand that in order to lose weight quickly, you need to artificially create an energy deficit - regularly spend more energy than you get from food. How many daily calories will be required to lose 7 kg in 4 weeks, a personal nutritionist or a special calorie program will tell you. Remember that if you lose weight slowly, it will result in greater benefits for the body.

There are a ton of different calorie counters that can make it easier. The program itself will calculate the daily calorie intake and BJU ratio for your body based on the specified parameters - weight, height, age and activity level. With the help of such calorizers it is very easy to control what and how much you eat per day. In order not to exceed the allowed amount of calories, you need to plan meals from the evening until tomorrow, but always leave a small reserve for unexpected snacks.

You need to remember which products are allowed and which are strictly prohibited. The main product groups are listed in the table below. For a whole month you need to eat only the foods from the first column. If you sometimes allow yourself something harmful, it is better to eat this product before noon, that is, for breakfast, at least for lunch, but not for dinner. Then all calories will be completely consumed during the day.

Authorized Products	Prohibited Products
Lean meat (chicken, rabbit, lean beef)	Fatty meat (pork, lamb), sausages
Low-fat dairy products and fermented milk products	Sweet
Porridges and cereals	Baking and flour
Fish and seafood	Canned fish and meat
Eggs	Pickles and smoked meats
Fruits, berries, vegetables, herbs	Potatoes, rice, pasta
Whole grain bread, rye bread or bran bread	Wheat flour bread

Starvation

Fasting is a universal way to rebuild and cleanse the body. It helps not only to lose weight by 7 kg, but also helps to consolidate the result for a long time. Then, a month after returning to the old diet, the kilograms will not creep back.

Fasting for 24 hours is easy. In this case, the body does not receive significant stress, as with a three-day or week-long fast. But during this time, metabolic processes are activated, waste is removed from cells and tissues, and the fat layer is significantly reduced.

The task of losing 7 kg requires radical methods, and daily fasting is one of them. For this, you need to choose a day of the week when you do not need a lot of energy consumption. If you are an office worker with little physical activity, a workday will suit you. While working, it will be easier to distract yourself from the feeling of hunger. If you have significant physical activity, take a day off.

In the first week, fast, drinking at least 3 liters of water with honey and lemon.
Second week - one water in unlimited quantities.
Third week - water is allowed three times a day.
The fourth week is dry fasting. Dry fasting involves both the absence of food and a completely water-free regime.

General recommendations

So, you've decided to lose weight. Just don't act thoughtlessly. Approach your diet choice responsibly.

It is imperative to take into account the individual characteristics of your native organism and existing diseases. For example, the sensational “Kremlin” diet is contraindicated for liver and kidney diseases, because it is based on the consumption of proteins. Or if you suffer from stomach problems, it is better to eat less acidic foods (sauerkraut, etc.)

If you want to lose 7 kg or more in a month and not be an enemy to your own health, you must follow a drinking regime. The norm per day is at least 1.5 liters. Also, try to consume as little salt and sugar as possible. After 18.00 it is advisable to replace carbohydrates with proteins.

After finishing any diet, it is important not to break down. Don’t attack what was forbidden just yesterday. Otherwise, the effect will not last long, and the extra pounds will return. And not alone, but with friends.

However, it is possible to lose 7 kg in a month.

Physical exercise

Our goal is 7 kg per month. Therefore, the whole month, the day begins with intense exercise on an empty stomach. Adipose tissue is best consumed in the morning, when the break in nutrition is about 10 hours. Glycogen reserves have already been depleted, and the body has to “get into the bins” - use up the fat layer.

Approximate charging

Walking - 1-2 minutes.
Squats – 16–25
Turns in different directions – 16–25 times.
Circular movements of the pelvis (you can use a hula hoop) – 5 minutes.
Abdominal exercises – 16–25 times.
Walking - 1-2 minutes.

We practice intensive classes for 45 minutes 2 times a week. There should be static, cardio and strength exercises. You don't need to work hard. Greater physical activity increases appetite.

Exercise stress

No one has yet canceled physical activity. No diet without them will be 100% effective. In addition, playing sports helps restore elasticity to the skin. Therefore, after any diet there will be no unpleasant effect in the form of saggy skin.

Physical activity is never superfluous, but even here you need to observe moderation. Too intense exercise can cause a false feeling of hunger. The most effective exercises are in the pool, which additionally relieve stress. Exercises in water are especially suitable for people with large body weight. The risk of injury will be minimal.

To summarize, we can say that losing 7 kg in a month is quite possible. If there is a desire, a way can be found.

Diet plan

To lose 7 kg in a month, you need to create a special diet plan. Experienced nutritionists advise adhering to the following recommendations:

First week. This week you need to cleanse the body and prepare it for a further transition to a deeper level of diet. At this stage, you need to exclude fast food, smoked meats, alcohol, mayonnaise, canned food, and so on from your diet. The number of meals may not be changed. In this case, you can eat the same foods as usual (except for prohibited ones), but the total amount of food must be gradually reduced every day in order to reduce the total caloric content of food.
Second week. This week is the full start of the diet. The basis of the diet is vegetables, fruits, cereals, dairy products and lean meat. For cooking, you can use boiling and baking. You need to eat food 5 times a day. At the end of this week you need to start sports activities.
Third week. This week the body is completely cleansed of excess fat. At this stage, you need to eat cereals, meat and fruits more often. The method of preparing dishes is still the same - baking or boiling. At this stage, you should intensify sports activities.
Fourth week. The last week should be preparation for leaving the diet. Sometimes you can use frying to prepare dishes (but no more than 1 fried dish per day). It is allowed to include any of the prohibited foods in the diet (but you need to eat it no more than 2 times). Sports activities need to be relaxed a little.
After finishing the diet, you can eat the same foods as before the diet. However, please note that the total number of calories consumed must be reduced in order to avoid gaining excess weight again. It is recommended to keep light physical activity as it can help prevent the appearance of excess fat.

Look at the same topic: Nutritional features of a sports diet

Approximate diet

The table below shows an approximate diet that should be followed during the diet. Each category contains 3 dishes, and every day a person can choose one dish from each category (that is, you can choose any dish from the corresponding category). At week 1, it is allowed to include other dishes from the old menu in this diet; Also in 1 week you can eat 3 or 4 times at your discretion.

However, in weeks 2-4 you need to strictly adhere to this table (although in week 4 you are allowed to make small concessions).

Eating	Dishes (3 pieces each)
Breakfast	A small piece of bread with butter and green tea without sugar; a glass of kefir and an apple; boiled egg and compote without sugar.
Lunch	A cup of black tea with sugar; 50 g peanuts or walnuts; apple or pear.
Dinner	Vegetable soup (200 g) and buckwheat porridge (200 g) with 1 cutlet (50 g); borscht in meat broth (300 g) and 2 apples; mashed potatoes (200 g) and boiled chicken breast (150 g).
Afternoon snack	A glass of yogurt and an apple; vegetable salad (no more than 150 g); 2 apples or several plums.
Dinner	Scrambled eggs from two eggs and vegetable salad (100 g); a glass of kefir and an apple; wheat porridge (200 g) with a small piece of boiled meat (no more than 100 g).