How to Lose 7/8kg in a Week with Exercise
How to Lose 7kg in a Week with Exercise: How to lose weight with diet in 2022. Nowadays, due to wrong lifestyle and eating habits, our physical health is being adversely affected. Never get enough sleep, but eating certain foods are common foods that cause us to gain weight. And then the question arises of How to Lose 7kg in a Week with Exercise in 2022.
There are many ways to lose weight but it is very difficult to lose weight because some days you control yourself and again you do not control your tongue and you eat what is not necessary and cause weight gain but if you pay attention to it. If you plan, your weight can be controlled. It also requires a balanced diet.
Due to the busy schedule and stress in the workplace, even young children nowadays suffer from weight gain or obesity. Weight loss will be followed by fatigue and constant tiredness. But if you really want to lose weight, it is important to have control over yourself and your diet, and this is not easy to do.
The best way to lose weight is to control your diet by working on a diet plan, doing yoga, and workout. If this is the case then maybe you should follow a proper diet plan so that you can lose weight.
Obesity is now the leading cause of illness worldwide, and there are some rules we must follow to reduce it. In this article, we are going to tell you some things to How to Lose 7kg in a Week with Exercise(lose weight) if you follow them properly, you will definitely lose weight and if you follow the plan for a few months or permanently in your daily life, you will lose at least three to four kilos per month and stay in weight control.
Weight Loss Diet Plan / Weight Loss Home Remedies / Home Remedies For Obesity / Instant Weight Loss Remedies
How much weight can be lost in a month depends on various factors such as the current body weight of the person, and what type of diet and exercise the person depends on.
Three to four kilograms of weight loss can be achieved in a month by researching diet and calorie intake along with the daily physical activity.
If you find that you are losing weight in seven days, then it is not a loss of body fat but a loss of water and thus weakening the muscles. Losing weight in this way can make you sick and weaken you. First, it is necessary to calculate the body mass index BMI. We can lose weight according to BMI.
Many people find it easy to lose weight without exercising and then they just change their diet to lose weight and follow a diet plan. But exercise along with diet is just as important to reduce obesity.
The role of a diet plan in weight loss/obesity reduction
If you want to keep your body fit and in shape, you need to change your lifestyle. 40% of exercise and 60% of diet plays a role in weight loss.
What to eat to lose weight, what not to eat / what to eat to lose weight / what to eat to lose weight, what not to eat
Avoid sweet and oily foods while losing weight.
Use less tea, coffee, and sugar. It is better to eat jaggery instead of sugar.
Eat less white foods, such as flour, sugar, salt, and rice. Also, avoid foods such as potatoes, chocolate, oil, ghee, butter, etc., but keep them low in the diet.
Avoid sweets and biscuits.
Eat foods low in sodium and salt. Eating less salt helps you lose weight and stay healthy. Instead of sodium and salt, we can eat foods rich in potassium like bananas.
To lose weight – Green tea
Drinking two cups of green tea a day also helps in weight loss. The caffeine theobromine, saponin, theophylline, and vitamins present in it reduce your appetite by increasing your metabolism rate.
How to increase metabolism
- 1) It is necessary to get full sleep, it affects your metabolism, so it is necessary to get eight hours of sleep.
- 2) Do not starve, eat little by little without eating at once.
- 3) Water should be drunk continuously throughout the day as it removes toxins from the body and makes the body healthy.
- 4) Due to starvation we eat something and the body gets healthy by getting rid of toxins.
Food intake should be changed
Helps to lose weight if the metabolism is right. It is important to keep the metabolism in order.
You should not eat the same food throughout the day, there should be differences.
Breakfast should be rich in carbohydrates and proteins. Breakfast is a very important meal – it can either make or break your day. You can also have bread or bread for breakfast. Also, milk and salad like cucumber, and carrot will be suitable. Normally, your breakfast should be about 500 calories from breakfast.
Eat a high-fiber diet in the afternoon. Your body normally needs 300-400 calories from lunch. So you can have two beehives or some rice for lunch. You can also include salads and leafy vegetables in your lunch.
Dinner should be low in carbohydrates. Dinner should be kept to a minimum. It is better for you not to eat carbohydrates like rice in your dinner.
What should be the daily diet according to the diet plan/diet table for weight loss / what to eat for weight loss
Breakfast Diet / Weight Loss Breakfast
- 1) In the morning, add honey and lemon to lukewarm water and drink it.
- 2) Eat milk and pour semolina or low-fat paratha.
- 3) Modified cereals are good to eat. Eating it keeps you energized throughout the day and builds spirits in the body and reduces appetite throughout the day.
- 4) We can also eat Idli Dosa.
Lunch or diet
- 1) Eat a balanced meal. Include vegetables, salad, rice, and curd.
- 2) Add more vegetables.
- 3) It should include rice and fruits
- 4) Eat eggs, fish, and chicken in nonveg.
- 5) Avoid pickled papad. Snacks can be eaten with dried fruits and nuts.
- 6) In the evening take some tea with less sugar or jaggery and eat diet biscuits.
What to eat for dinner
- 1) Eat less at night.
- 2) There is no hard work at night and only we work to sleep at that time so the body does not need that much food.
- 3) Eat vegetable dal and two beehives.
- 4) You can also take a bowl of soup with it.
- 5) An apple can be eaten at night or anyone fruit.
Exercise for weight loss / What kind of exercise to do to lose weight
How many days a week to exercise.
It is always good to exercise consistently all 7 days out of the 7 days of the week, but in the beginning, there is no habit of exercise, so the limbs may ache, so it is not a problem to take at least 1 day of exercise a week for at least the first month.
At least 30 to 40 minutes daily. Exercise at home. Or if you go to the gym, it doesn’t matter. 30 min. Yoga and 30 min. Walking helps you lose weight in months.
How to lose weight by doing yoga
- 1) Doing Cardio Yoga and Strength Training Yoga can also help you lose weight.
- 2) By doing different yoga postures and we can strengthen the muscles in the body.
- 3) Yoga also relieves muscle and body aches and pains.
- 4) The most important thing is that your intellect becomes brilliant and your body becomes strong.
- 5) In Yoga one can do Ardha Chandrasana, Veerabhadrasana, Utkatasana, Vrikshasana and Ardha Matsyendrasen.
- 6) Veerabhadrasana reduces the odor near the thighs.
- 7) In addition to this we can do weight control by doing at least twenty rounds of sun salutation every day.
Diet after exercise
- 1) When we exercise, our body burns calories.
- 2) It is important to eat as much as you need to burn calories.
- 3) There is no cure for overeating as you are working out.
- 4) You should eat according to how hard you work out.