How to lose weight for 7 kg: menu, diet and recommendations

How in a month to lose weight by 7 kg? In a way, it's pretty simple. The weight of a person depends on how much energy is consumed together with food and drink and how much is spent (burned) for the proper functioning of all vital systems of the body. If the amount of consumed calories is equal to the number consumed, then the weight remains stable. Accordingly, the more they are consumed (if the flow does not increase), the more weight becomes. The excess of calories is converted to fat and stored in the body. You can lose 7 kilograms per month if you consume fewer calories than you can spend. Weight begins to decrease, as the body is forced to use its fat reserves to obtain additional energy.

Calorie Deficiency

To lose 7 kilograms per month, you need a calorie deficit. How to achieve this? As it is banal, it is necessary to eat healthy low-calorie food and go in for sports. One kilogram of fat contains about 7000 calories. About 600-800 calories are burned during intensive hourly training. Making simple calculations, it can be argued that for 10 days of active sports, you can lose ten grams of fat alone. However, experts do not recommend losing weight too quickly. Weight should go away gradually. Losing weight more than a kilogram per week, you can lose muscle tissue, not fat. This weight loss is not sustainable, so the optimal option will be an average loss of 0.5 to 1 kg per week.

Changing the way of life forever

How in a month to lose weight by 7 kg? Some people lose weight with a strict diet for a short time. However, once the diet is over, they often return to their old eating habits, and with them return and extra pounds. What is the shortage of short-term diets? The fact that for a few days the body does not have time to get used to healthy food, but miss the harmful deliciousness time. Therefore, if you change your way of life, it is better to do it in the long term. The lifestyle includes food and drink, the quality of food, the diet and the amount of physical activity.

Motivation is crucial

To lose weight by 7 kg in two months or less and at the same time to keep the achieved results, you need to be sufficiently motivated, in fact, to strive to improve all aspects of life. The weight loss plan will only work if there is a serious desire to lose weight, and there is also an understanding that overweight and obesity are a real problem and pose a health risk. A useful advice will be the writing in writing of the reasons for which it was decided to lose weight by all means. Have this list in sight as an excellent tool for motivation.

Clear goals and a realistic timetable

When losing weight it is important to set yourself a clear goal of losing weight. How in a month to lose weight by 7 kg, 10 kg or more? Some people tend to achieve the ideal weight in the shortest possible time. Willpower is a capricious thing, and if you put unbearable tasks yourself, and then do not see positive changes, then disappointment comes. The weight loss schedule should be realistic, each, even the smallest, success will motivate and will not allow to surrender ahead of time. Its long road to an ideal figure can be divided into several stages, for example, you can set yourself a goal to lose weight by 7 kilograms for the next 4-6 weeks. Once this goal has been achieved, you can set yourself another, and so on.

Stable weight loss

For most people with overweight, a good health benefit will be a loss of even 5-10% of the starting weight. For example, if a person weighed 100 kg, getting rid of 5-10 kg will create a lot of positive moments, such as ease, improvement of overall well-being, absence of shortness of breath and so on. Such weight loss will be stable and maximally beneficial to health, even if it is not the same cherished ideal weight. Is it real to lose 7 kg per month? Reviews of people who have decided to seriously approach the processes of transformation of their body, as a rule, say that nothing is impossible.

All according to plan

In addition to setting realistic weight loss goals, it will also be useful to develop a detailed plan of action to feel what will have the greatest impact on weight changes. For example, if a piece of cake was eaten daily, then the plan is to make some changes, cutting this pleasure up to two times a week. It is important to do everything gradually, without introducing your body into a stressful condition, because if you forbid yourself to eat chocolate forever, it will become the most desired product. As they say, the forbidden fruit is always sweet. But if you know that this is not a forbidden delicacy and you can sometimes afford to eat a slice a day (not a whole tile!), Then gradually you can reduce the craving for harmful sweets. Ideal option will be to replace useless sweets (sweets, cookies, cakes and so on) with useful ones (fruit, berries). In this case, there is no question with the dosage, since even if you eat three apples instead of one, there will be no harm, which can not be said, for example, about cakes. And it will not just be a diet: you can lose 7 kilograms per month by making small steps, gradually changing your lifestyle beyond recognition.

To itself the dietician

To begin with, you can monitor your current diet. To do this, you need a diary, recording everything you eat and drink, as well as the time for eating. Include everything, even the smallest snacks. A week later these records can be analyzed independently or consulted with a nutritionist. In the prescribed form, all the deficiencies will be clearly visible, which can later be eliminated. In order to lose weight, you just need to eat less calories than it was in the current diet.

Nutrition recommendations

• To lose weight, you need to eat, but not everything is straightforward indiscriminately. The food should be healthy and balanced.
• The diet should include fiber and complex carbohydrates (whole wheat bread, brown rice and macaroni of solid varieties, oats, peas, lentils, grains, beans, fruits, vegetables).
• Limit the use of fatty foods, such as fatty meat, cheeses, whole milk, fried foods, butter and so on.
• The best dietary meat is chicken. Cook it should be without using oil, you can bake in the oven or a couple.
• Salads can not be filled with mayonnaise and sunflower oil, but with olive oil, low-fat sour cream or lemon juice.
• Avoid worth of sugary drinks and foods such as chocolate, candies, cookies, cakes. Wherever sugar and fat are contained, empty and also large calories are contained. Pleasure only for a minute, but there's no sense for the body.
• It is important to comply with the diet, there must be at least three meals and, if necessary, two snacks
• It is not recommended to skip breakfast, lunch or dinner. Fasting during the day leads to evening overeating.
• It will be beneficial for the body to avoid overly salty and spicy food. When cooking, the food should be salted five minutes before cooked.
• 2-3 per week should try to eat fish, including fat (herring, mackerel, sardines, salmon, tuna).

How can I lose 7 kilograms per month: the menu of a 4-week diet

Week number 1

The task: to increase the number of meals to five (breakfast, snack, lunch, snack, dinner) and to exclude from the menu harmful products (chips, buns, cakes, sweet soda and so on). As a snack - fruit.

Week number 2

To the tasks of the first week is added the complete exclusion of fried in oil food, as well as all fats of animal origin (butter, lard, sour cream). In day you need to eat 2 salads from vegetables.

Week number 3

Next is to abandon the fatty meat, replacing it with fish and other seafood, chicken thighs replaced with chicken breast. One should try to ensure that one meal does not exceed 250-300 grams.

Week number 4

There are more restrictions: you can eat only tea without sugar, porridge (for breakfast), cottage cheese, eggs, fish and vegetable salads. In the morning you can eat a small slice of whole grain bread. From coffee and fruit juice will have to give up, replacing them with water and vegetable juices. The last days of diet are considered to be a way out and are very important. You can eat almost everything, except for "empty" and harmful food, while observing a five-time diet. Good advice for fixing the results will not overload the stomach: one serving should weigh no more than 200 grams for women and not more than 300 grams for men.

As a rule, short-term diets are a step back (I lost weight by 1 kg - I gained 2 kg). How in a month to lose weight by 7 kg? First you need to be patient. On the one hand, it seems long, but in fact a month is not such a long time. Sometimes a year will fly by - you will not notice. This time can be considered a progressive step, which in the future will lead to an ideal weight and allow it to remain.
At this time, do not bother with heavy physical exertion, a one-hour walk per day or a visit to the pool for a start will be quite enough. Reorganization of food habits is of paramount importance. The menu should be balanced and diverse.