How to lose 7 kg in just one month and gain a long-lasting result

All women dream of having an ideal figure. But no one wants to bother with daily workouts (or torment themselves with diets). Only few people understand that losing weight by “waving a magic wand” will not work; you need to put in a little effort.

Everyone (or almost everyone) is familiar with the situation when you really need to lose weight by a certain date. If you regularly exercise and follow the rules of a healthy diet, you won’t have to lose weight urgently. Despite this, the question of how to lose 7 kg in a month is more relevant than ever. There are many ways. We will look at the most “lazy” ones.

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:

1. 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.
2. 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.

How to lose 7 kg in a month

When figuring out how to lose 7 kg in 30 days, you need to remember the basic tips for eliminating excess weight. Nothing new has been invented. To lose weight quickly you need:

• make certain adjustments to your usual diet;
• observe a fractional diet;
• take a responsible approach to performing special exercises;
• seriously motivate your efforts.

Nutrition

It is known that nutrition is 70 percent of success in losing weight. By starting to eat right, simply limiting the consumption of some high-calorie foods (if it is difficult to give them up completely), taking meals in small portions and according to a schedule, anyone will be able to lose weight. If the result is needed urgently, and 7 kilograms in 4 weeks refers to rapid rapid weight loss, then dietary adjustments should be more strict.

To lose a few kilograms in a month, you need to increase the amount of protein food you eat. However, even a person who does not have any health problems, not to mention people with chronic serious diseases, will not be able to follow a protein diet for 4 weeks in a row. Therefore, when planning a diet, you need to focus on a rational, balanced diet. Do not exclude proteins, fats or carbohydrates from your diet.

Physical exercise

Playing sports has never harmed anyone, especially if you have problems with excess weight. Rapid weight loss in a month is quite possible if you support your diet with regular exercise. In order for fat to begin to melt, you will have to do cardio daily. There is no need to exhaust yourself for hours in the gym or spend half a day jumping rope. Even a twenty-minute active cardio workout will burn calories well and help you lose 200 grams every day, and 7 kilograms in a month.

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.

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.

Menu

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

1. Walking - 1-2 minutes.
2. Squats – 16–25
3. Turns in different directions – 16–25 times.
4. Circular movements of the pelvis (you can use a hula hoop) – 5 minutes.
5. Abdominal exercises – 16–25 times.
6. 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.