Is it possible to lose 7 kilograms in a week, and also remove the hated fat from the stomach and thighs? Which method is most effective in combating fat in problem areas? Read more about everything in this article!
In fact, you can get rid of excess weight, as well as remove your belly and thighs in just 7 days. However, in order to achieve the desired result, an integrated approach is required. In other words, it is not enough to simply go on a strict diet or, worse, give up food altogether.
- Firstly, in this case the weight will invariably return;
- Secondly, such methods can be harmful to health;
- And, thirdly, without physical exercise and special procedures, the once voluminous forms will become completely unattractive and turn into saggy and sagging skin.
Reasons for weight gain
Before you start fighting the hated kilograms, you need to find out where they actually come from. Only by eliminating all the causes listed below can the effect be changed. So, excess weight appears when:
- overeating (it is the excess that the body stores “in reserve”);
- poor nutrition (for example, consuming large amounts of sugar, which is converted into fat in the body);
- age-related changes (due to menopause, the functioning of hormones is restructured, which leads to weight gain);
- lack of sleep (lack of sleep leads to an energy deficit, which the body seeks to replenish by inhibiting metabolic processes);
- stress (during stress, the body produces the hormone cortisol, which promotes fat accumulation).
It is necessary to fight all of the above problems at the same time. It is quite possible to limit your sugar intake, regulate your daily routine and finally start doing gymnastics. But there’s really nothing you can do about age-related changes. However, this does not mean that you can give up on yourself. It just takes older people a little longer to lose weight.
Prohibited Products
One of the main methods by which you can lose up to 7 kilograms in just one week is diet. Most experts argue that any weight loss system should be based on limiting, or better yet completely eliminating, some foods from the diet.
These products include:
- flour products,
- various sweet desserts,
- carbonated drinks with sugar,
- fatty and fried foods,
- fast food.
The most effective diets for a week
However, most often, excluding the above products from the menu does not give the same effect as various nutrition programs tested by time and practice. Many of them are designed for up to 7 days and include a wide variety of dishes. Thanks to this, diets do not become boring, do not turn into hard labor and do not harm your health. From all the variety of food systems, everyone can choose for themselves the one that best suits their tastes, pace of life, temperament and other factors.
| Diet | General rules | Notes | Contraindications |
| Mono-diets | The essence of all mono-diets comes down to eating one product for 7 days. The most popular mono-diets are: apple, kefir, oatmeal, buckwheat. | In addition to the main product, during the mono-diet you can drink water, unsweetened tea, unsweetened coffee and a little honey. During the buckwheat diet, you are allowed to drink up to 1.5 liters of kefir. During kefir, you are allowed to eat boiled chicken breast and raw vegetables. Salt should be excluded. | Diseases of the gastrointestinal tract, kidneys, liver and gall bladder, diabetes mellitus, anemia, infectious bowel diseases, high or low blood pressure, pregnancy. |
| Estonian diet | The Estonian diet involves eating one product during one day: on Monday - boiled eggs (6 pcs.), on Tuesday - low-fat cottage cheese (1 kg), on Wednesday - boiled chicken breast (300 g), on Thursday - boiled rice. (300 gr.), on Friday - boiled potatoes (6 pcs.), on Saturday - sour apples (1 kg.), on Sunday - low-fat kefir (1.5 l.). | In addition to the main product, you can drink water and unsweetened tea during the diet. Salt should be excluded. | Diseases of the gastrointestinal tract, kidneys, liver and gall bladder, diabetes mellitus, anemia, infectious bowel diseases, high or low blood pressure, pregnancy. |
| Mixed diet | With a mixed diet, the week is divided into 4 parts: 2 days of protein (eggs, chicken breast, turkey fillet, fish, cottage cheese, kefir), 2 days of carbohydrates (vegetables, fruits, grains), 2 days of fasting (on the first fasting day - at intervals at 2.5-3 hours eat only kefir, on the second fasting day - only apples), day 1 - repeat the menu of any of the previous days. | In addition to basic foods, you can drink water, unsweetened tea, and unsweetened coffee during the diet. | Diseases of the gastrointestinal tract, kidneys, liver and gall bladder, diabetes mellitus, anemia, infectious bowel diseases, high or low blood pressure, pregnancy. |
How to remove sides on thighs
Sides on thighs are considered one of the most common problems, but they can be removed with the help of training; the following are considered the most effective :
- lunges in different directions: it is necessary to transfer the weight to the right or left leg set to the side, changing them after each movement;
- swings: for balance, you need to lean your hands on the wall and literally swing your legs back, tensing your muscles when returning to the starting point for the best workout;
- steps: you need to choose some elevated place like a stool, chair or stand of medium height and step on it with both feet, and then go back down to the floor;
- “chair”: press against the wall and perform a static squat as long as you can stand on your feet;
- “pistol”: squat on one leg, while the other is extended forward and does not touch the floor;
- jumping rope.
We recommend reading the article about exercises for losing weight on your legs. From it you will learn about the rules of training, effective exercises, and how to get quick results. And here is more information about exercises to remove bulges on the thighs.
Removing hips or reducing thighs is a labor-intensive, but feasible task. Wraps, masks, massages and nutrition can help you achieve your goal as quickly as possible, but without constant physical activity they will not bring any benefit. It is much easier for teenagers to lose weight, because they have a more active metabolism, so it is enough to simply give up fast food and sweets.
Menu for a week for losing weight on the stomach and thighs
Here is a table with a menu for the week, which, together with physical exercise, will help you quickly remove fat from your stomach and thighs.
| * | Breakfast (10:00) | Lunch (13:00) | Afternoon tea (15:00) | Dinner (18:00) |
| Mon | 1 egg (preferably soft-boiled), a slice of whole grain bread | serving of vegetable soup | 150 g cottage cheese | Half boiled chicken breast, chopped vegetables |
| W | Granular cottage cheese | Quinoa, broccoli, beef stew | Orange | 1 egg, a serving of any legumes, 1 cucumber |
| Wed | Steam omelet from 2 eggs, bread | Tuna with green peas | Banana | Portion of beef with stewed vegetables |
| Thu | A serving of rice porridge with pieces of fruit or dried fruit | Vegetable stew, cod fillet | 1 sweet pepper, 150 ml yogurt | 3 jacket potatoes with herbs. |
| Fri | Oatmeal with berries | Canned beans, steamed turkey | Peach | Half a boiled breast, greens. |
| Sat | Protein pancakes with spinach, coffee | Brown rice, cauliflower, chicken fillet | Pear | Stewed veal, sliced cucumbers and tomatoes |
| Sun | Boiled eggs - 2 pcs. Green tea | Low-fat chicken soup, beef stew | Apple | Cucumber and tomato salad with vegetable oil |
This menu is just an example that you can adapt to your needs.
Example of an unloading menu
| Day of the week | Menu for the day |
| Monday | Stick to the kefir mono-diet. In 5 doses, drink 1-1.5 liters of fermented milk product with minimal fat content, combining it with cucumbers and herbs, 1 tsp. oat bran. They contain beta-glucan, which regulates cholesterol levels, creates the illusion of satiety, and gently cleanses the colon. |
| Tuesday | Eat only buckwheat without salt, steamed in the evening (2 cups). “Live” porridge will supply the body with long-acting carbohydrates, proteins, microelements and charge you with energy. Wash down the kernel with 1% kefir |
| Wednesday | Eat fresh cucumbers. They will remove salts and remove swelling. To make it less sad to eat monotonous food, during the day prepare a salad with dill, Chinese cabbage, a spoonful of vegetable oil and 50 g of pine nuts. In the morning and afternoon, drink a glass of rose hips. |
| Thursday | Load your body with easily digestible protein. Boil 600 g of breast without salt and eat with herbs. Drink more green tea with lemon. |
| Friday | Sit on the pearl barley. It restores metabolism, supplies B vitamins and microelements, and quickly saturates. Supplement your diet with berry juice. |
| Saturday | Eat cottage cheese. Divide 500 g of product into 5 parts, adding 1 tsp. bran. First, steam them with boiling water and leave for 15 minutes and mix them with cottage cheese when swollen. In the evening, prepare juice from tomatoes or celery with apples |
| Sunday | Sit on pears or apples, or repeat the cucumber diet by adding a couple of baked potatoes in their skins to the vegetables. Drink up to 1.7 pure water daily. |
Rules of conduct while dieting
However, even a strict nutrition system is unlikely to bring the desired result in just one week. After all, it is important not only not to eat sweets or fast food, but also to follow certain rules of behavior during the diet:
- eat only when a real feeling of hunger appears (and not when an appetite has developed from smells or watching a cooking show);
- adhere to a strict daily routine (go to bed, get up, eat food at the same time, and it is better to have dinner before 18.00);
- you should come to the table no more than 5 times a day (without additional snacks);
- one serving of any dish should not exceed 200 grams;
- drink more regular water (including one glass 1 hour before breakfast and one glass before bedtime);
- You should not eat while watching TV;
- keep fit through exercise.
Comments on the diet
This diet cannot be called balanced, so stop following it at the first discomfort.
Return to your normal diet gradually, halving standard food portions and the amount of sugar and salt. Ideally, it is better to avoid flavor enhancers. They are added to bread and other prepared foods. This is enough to cover the body's needs.
Physical exercise
In addition to diet, excess fat on the belly and thighs can be dealt with through special physical exercises. In addition, gymnastics helps to keep yourself in shape after a diet, and also prevents the formation of stretch marks, which are most likely to appear as a result of sudden weight loss. The result will be visible within a week. But you need to do the exercises below every day.
Exercise to lose belly fat
1Crunches. Press your lower back firmly to the floor, your knees should be bent. Raise your body, cross your arms in front of you and rotate your body from left to right. Perform several approaches.
2 Raising the torso. In a lying position, bend your knees, placing your hands behind your head and spreading your elbows to the sides. As you inhale, lift your body off the floor, and as you exhale, return to the starting position.
3Take a lying position. While lying down, alternately bend your leg at the knee, bringing it as close to the body as possible.
4 Get on your knees and place your hands on the floor. Pull in your stomach. Try to stay in this position, counting to 50.
5Sit on a chair and perform oblique turns of the body , with small turns. If you have spinal diseases, consult your doctor before performing this exercise.
6 Raise your legs. Sit on a chair. As you inhale, pull your bent legs towards your body, and as you exhale, return back.
The best exercises for losing weight on thighs
1Lunges. Feet shoulder-width apart, back straight, dumbbells in hands. Lunge forward with one leg. The knee of the second leg should not touch the floor. Return to the starting position with a push.
2Feet shoulder-width apart, back straight. Sit down and stay in this position for a couple of seconds (your thighs should be parallel to the floor). Take the starting position.
3Lie down on the floor. Place a rubber ball between your feet. Raise your legs up, trying not to drop the ball.
4Lying on your back, cross your outstretched legs, repeating 10 times with each approach.
5 Jump rope. One of the most effective exercises for burning fat.
6Burpees. Take a standing position. feet together or shoulder width apart. Do a squat so that your hands rest on the floor. At the same time, lift your heels off the ground and shift the center of gravity to your toes. Next, push off with your feet from the ground and move your body into a lying position. Next, do the exercise in reverse order.
7 Jump squats. Perform classic squats with a wide stance. When you reach the peak vertical phase, push off the ground and land softly on your feet.
Exercises for burning fat on thighs
There are several exercises for burning fat on thighs:
- Run in place. During the exercise, you need to raise your hip as high as possible, making sure that your arms move in time with your lower body. The back should be straight and slightly tilted forward.
- Walking on your buttocks. You need to sit on the floor and make such movements as to gradually move away from the starting point of the workout. The faster the movement, the better the result.
- Leg spread. You need to lie on your back, stretch your legs up and spread them as wide as possible, while resisting gravity. You need to return to the starting position slowly and tensely.
Procedures
Special procedures will also help get rid of fat deposits. However, you shouldn’t neglect physical exercise in this case either. Moreover, sports can be easily combined with certain procedures.
Wraps
For example, you can wrap problem areas with regular cling film, put on thermal underwear on top and go for a run. This method will speed up the breakdown of fat deposits.
Before wrapping, you need to use a scrub, which, by the way, is an excellent substitute for ordinary coffee grounds. In order to enhance the effect of the wrap, you can apply a mixture of warm honey and pepper to the skin. If there are contraindications or allergies to honey or pepper, you can place kelp soaked in cold water under the film.
Vacuum massage
Vacuum massage improves blood microcirculation in problem areas. Massage is an effective way to combat cellulite in the thighs. In combination with diet and exercise, vacuum massage removes the “orange peel” effect from the buttocks and thighs.
The problem of excess weight
Millions of men and women suffer from this disease. Representatives of the fair sex experience their extra pounds especially painfully. Exercises to lose belly fat are the most searched topic on the internet. The latter suggests that the stomach is a problem area not only for the fair half of humanity, but also for the strong one. Many people mistakenly think that reducing their diet will help cope with the problem. However, it is not. Without proper physical activity, it is almost impossible to achieve the desired result.
When choosing for yourself what kind of sport to engage in, first of all, you should be guided by your own preferences. For those who want to lose just a couple of kilograms, you can do gymnastics, jogging, shaping or aerobics. A set of exercises for losing weight must be aimed at all muscle groups, otherwise it will not be possible to lose weight evenly. If you want to lose more than 2 kg, then it is better to agree with your doctor what kind of physical activity is suitable for you. The issue of proper nutrition is also important. Exercising does not mean that you can eat everything. No! First of all, it is important to tune in psychologically, then proper nutrition will become part of your lifestyle. Avoid fast food and processed foods, fried and smoked foods, flour and sweets. Alcohol is a product that is also contraindicated if you want to lose weight.
Exercises for losing weight at home are the best option to stop procrastinating and start exercising. All you need for this is comfortable sportswear and shoes, a mat, a bench (preferably with elastic upholstery) and dumbbells (for performing strength exercises aimed at the arm muscles). If you perform a set of exercises for weight loss three times a week (with one day between sessions), after a month you will see the first results that will pleasantly surprise you. It must be remembered that any set of exercises for weight loss is effective for about one month, after which the body begins to adapt to the loads and requires their increase to achieve maximum results.
Remember: effective exercises for losing weight are only those that are performed two hours before meals and at least two hours before bedtime. Below we will look at this topic in more detail.
The role of psychological attitude
The result of diet, exercise and procedures will be much higher if all of the above is not perceived solely as punishment or torment. Working on yourself should bring only joy and pleasure.
It is important to remember that the hormone cortisol, which is produced during stress, promotes fat deposition.
In addition, if you serve a period of losing weight as a duty, maintaining the desired weight will not be so easy. Proper nutrition and moderate exercise should become a way of life, not a temporary inconvenience.
What do you think is most effective in fighting belly and thigh fat?
How to lose belly fat in a week
There are many ways to quickly adjust your figure. Measures to reduce the abdomen must correspond to the initial parameters of the person. Large surpluses cannot miraculously disappear in a short time; they require systematic work on themselves. If you need to remove a few centimeters from problem areas, then this problem can be completely solved in a short period.
When starting active actions, first cleanse the intestines of toxins. In an effort to protect itself from pathogenic elements, the body creates a “barrier” in the form of a water-fat layer under problem areas, which can be destroyed by using an enema. The procedure should be repeated every other day; it is recommended to add salt, soda, and herbs (thyme, mint, chamomile) to the solution.
Special diet
Diet will help to eliminate unwanted “roundness”. You should not use strict restrictions. In response to such a measure, the body will begin to “store” fatty tissue, as a result of which all attempts to correct the abdomen will be ineffective. It is better to observe mono-fasting days every other day (buckwheat, rice, kefir). Such a system will not cause fat to be stored in reserve. Along with this, it is necessary to consume a lot of water and fiber, which help reduce the body's need for food.
Physical exercise
With the help of sports you can easily get your body in order. How to get rid of belly fat in a week? Twisting a hoop together with abdominal exercises will definitely “hit” the target. The hoop improves blood circulation, massages the abdominal area, and warms up the abdominal muscles well. You need to pump up your abs at a fast pace, and do not raise your body more than 45 degrees. Such training of the abdominal muscles, if performed correctly, will not make you wait long for results.
Cosmetic procedures
Self-massage and wraps will help perfectly complement body cleansing, diet, and exercise. To perform massage, you can use massagers or knead the abdominal area with pinching movements. It is recommended to do wraps every other day. In this case, it is good to use cooling and warming masks that help improve blood circulation in the abdominal cavity. For wraps, you can use different products: coffee, cocoa, seaweed, essential oils. After applying the product you have chosen, you need to wrap your stomach with film, wait an hour and rinse. Check out other methods on how to remove your sides and belly.
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