What is the fastest way to lose 7 kg?

To be able to lose 7 kgs in the shortest time, one needs to make strategic changes in diet and exercise, along with changes in lifestyle. While a very fast weight loss may be desirable, one must look for a healthy, viable goal. Crash diets and extreme ways could result in loss of muscles, nutritional deficiencies, and other metabolic problems. So, finding a balanced way is very important.

Here’s how one could safely and effectively work their way up to losing 7 kg:

1. Create a Caloric Deficit
   The underlying principle for any form of weight loss is to burn more calories than one consumes. Thus, in order to lose 7 kg, one has to create a caloric deficit of around 49,000 calories, because 1 kg of fat is approximately equal to 7,000 calories.

Cut down calories: Slash 500–1000 calories per day that could lead to losing 0.5 to 1 kg every week.
Record your food intake: Use a food diary or an application in your gadget to track what you eat daily. This can be another good way to keep you responsible.

2. High-Protein Low-Carbohydrate Diet
   Switching into a high-protein, low-carb diet may speed up the process of weight loss with no loss of lean muscle.

Increased Protein: Protein enlivens metabolism and reduces appetite while preserving lean muscle. Lean meats, eggs, fish, legumes, and dairy products are good sources. Cut Carbohydrates: Reduce the refined carbs-pasta, bread, sugary foods-and it will begin to drain some of that water weight off and jumpstart the fat loss. In its place, focus on whole grains, vegetables, and legumes.
Include Fibre: Eating foods high in fibre, such as fruits, vegetables, and whole grains, keeps you feeling fuller longer, lowering the overall amount of food that goes into your body.

3. Incorporate Strength Training and Cardio
   Among the most vital functions of exercise is to burn off calories and to simply maintain lean body mass during a period of weight loss.

Resistance Training: Do weight training or bodyweight exercises-such as squats, lunges, and push-ups-at least 3 times a week. As you build muscle, your metabolism rises.
High-Intensity Interval Training (HIIT): Brief moments of high-intensity exercise interspersed with short rest periods are very effective for fat burning. Thus, HIIT workouts can burn a lot of calories in a very short duration.
Daily Activity: Gradually enhance general daily activity-walking, climbing stairs-to further enhance the rate of calorie burning.

4. Stay Hydrated and Avoid Liquid Calories
   Adequate intake of water contributes positively to weight loss because it diminishes feelings of hunger and also promotes better digestion.

Drink More Water: Drink at least 2-3 litres of water a day. Drinking water before meals can also reduce calorie intake.
Avoid Sugary Beverages: Examples of these sugary beverages are soda, juices, and alcohol that will obviously hinder progress in weight loss.

5. Sleeping
   Lack of sleep may damage the appetite hormones; thus, cravings could be higher for less healthy food.

Sleep 7-8 Hours: Sleep is essential each night to contribute to weight loss. Poor sleeping disrupts hormone levels, making a person hungrier and less energetic for workouts.

6. Reduce Stress
   A high level of stress forces the body to secrete cortisol, a fat-storing hormone, around the midsection area.

Engage in Stress-Relieving Activities: This will reduce cortisol and promote wellness, including yoga, meditation, and deep breathing exercises.

Conclusion

The fastest way to shed 7 kg will be the creation of a deficit through a balanced, protein-rich, low-carb diet, strength and cardio workouts, proper hydration, rest, and management of stress. While rapid weight loss is achievable, aiming for a more gradual progress—0.5 to 1.0 kg a week—is a safer and more viable timeline for permanent weight loss. One can make sure that by keeping healthy, consistent, and dedicated, whatever weight is lost will stay off for a long time.