Losing 5 kilograms and removing your belly in just one week is very possible even at home! How to lose weight in such a short time without damaging your health? Read more about everything in this article!
In fact, it is quite possible to get rid of the extra 5 kilograms and the bulging belly in just 7 days. However, to achieve the desired result, it is necessary not only to adhere to a diet, but also not to forget about physical activity, as well as special procedures. Such a set of measures will help in the shortest possible time to acquire the cherished harmony, as well as to maintain a figure in the coming months.
Nutritional principles
To lose up to 5 kilograms of excess weight in just one week, you must first change your usual diet. The new principles, which should be followed not only during the 7 days of active weight loss, but also after them, should be based on the following postulates:
- it is necessary to eat food only when there is a real feeling of hunger (and not when the appetite grows because of smells or because of having nothing to do while watching TV);
- refuses to fry in oil;
- follow a strict daily routine (breakfast, lunch and dinner must be at the same time);
- never skip breakfast;
- the last meal should not be later than 3-4 hours before going to bed;
- if you miss dinner time, it is better to refuse dinner altogether;
- you should not approach the table more than 5 times a day;
- do not snack between meals;
- the weight of a portion of any dish should not exceed 150-200 gr. ;
- drink at least 1, 5-2 liters of water a day;
- 1 hour before breakfast, you should drink a glass of water and a glass before going to bed;
- you do not need to consume more than 1200-2000 Kcal per day (however, it is better to calculate the individual rate on a calculator).
Allowed and prohibited products
The above guidelines apply to most of the most popular diets. And the lists of allowed and prohibited foods in various food programs are not very different from each other, either.
| Approved products | Seasonal vegetables (except potatoes), unsweetened fruits and berries, lean meat (turkey, chicken, rabbit, beef), lean fish and shellfish, eggs (protein), low-fat dairy, sugar-free beverages (tea, coffee, juices, unsweetened fruit drinks), water, aged cheese. |
| Prohibited Products | Pasta (including pasta), various sweet desserts, carbonated drinks with sugar, fatty and fried foods, pork, fast food, sugar, factory juices and fruit drinks, bananas, potatoes, eggs (yolk), dairy products with high fat content, fatty cheeses, alcohol. |
Effective weekly diets
There are many different diets, designed for just one week, that have proven themselves. Of the food systems listed below, everyone will surely choose the one that best suits their pace of life, taste preferences, temperament, and other aspects of life.
Carbohydrate-free diet
In the diet of a carbohydrate-free diet, the consumption of carbohydrates is minimized (only 50-150 grams or no more than 220 Kcal per day). The menu is based on foods rich in protein. The prohibited products of a carbohydrate-free diet, in addition to those listed above, also include: honey, rice, buckwheat, oats.
Kefir diet
The essence of this mono-diet is that kefir becomes the main product for the entire duration of the weight loss program. The drink must not exceed 1% fat. At least 1. 5 liters of kefir should be consumed per day. The kefir diet allows the use of such products as: boiled or steamed lean meat and fish, low-fat cottage cheese, apples, cucumbers, tomatoes, nuts.
Cucumber diet
It is clear that the main product of this program is cucumber. However, cucumbers can be combined with kefir (during the day 1, 5 kg of cucumbers and drink 2 liters of kefir), tomatoes (you need to eat 1 kg of cucumbers and 0. 5 kg of tomatoes per day), eggs (you shouldeat 2 hard-boiled eggs per day (chicken) and about 2 kg of cucumbers).
Favorite diet
This diet is based on the principle of alternating high and low calorie days: 1st day - drink (only drinks are allowed), 2nd day - vegetables (vegetables prepared in any way except frying and without adding oil), 3rd day- drink again, fourth day - fruit (fruits and berries), fifth day - protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, no added oil), sixth day - drink again, seventh day: leave the diet (everything that was included in the menu of the previous days is allowed).
Lazy diet
The sloth's diet consists of avoiding prohibited foods, a strict diet and a certain system of fluid intake. So, 20 minutes before each meal, you need to drink 2 glasses of pure water and an hour after - a cup of green tea.
Exercise
Diet alone is not enough to lose excess weight and abdominal fat. Physical activity is also necessary to tone muscles and skin and avoid the appearance of stretch marks. The most effective exercise in this regard is spinning the hoop. Hula-hoop perfectly warms up the abdominal muscles, massages and increases blood circulation. During exercises with a hoop, you must breathe regularly and keep your abdominal muscles in tension, otherwise there will be nothing but bruising. It can start in 10-15 minutes. However, ideally the ring should be turned in 30 to 40 minutes.
Helps you have a flat stomach and exercise without shells:
- Lie on the floor, bend your knees and spread them shoulder-width apart, extend your arms along your ears. Lift your body and reach for your toes with your hands. Hold this position for a few seconds and then slowly return to the starting position. It is best to perform the exercise in 3 sets of 15-30 reps each.
- Lie on your back, bend your legs and spread them shoulder-width apart, place your hands on your head. Rotate your upper body. Tighten your abdominal muscles, stretch your chin towards your stomach. Do 15 to 30 repetitions.
- Get into a lying position with your arms extended. The legs of the toes are shoulder-width apart. Bring your left knee to your left elbow and then take the starting position. Then repeat the exercise with your right leg. Do 3 sets of 15 reps.
- Lie face down on your elbows and toes. Stretch your body on a flat bar and stand there for 2 minutes. On the next set, lift one leg and hold again for 2 minutes.
- Get into a position that is comfortable for you (you can lie on the floor). Inhale and exhale slowly. Take another small breath and exhale as much as you can. Without breathing, contract your stomach. Ideally, a notch should form from the ribs to the pelvic bones. Hold this position for a few seconds. Exhale.
Special procedures
Treatments like massages and wraps are also excellent means that will help you lose 5 kilograms in a week and remove your stomach. To use these methods, it is not necessary to enroll in a massage course or a beauty salon.
All of this can be done at home. For self-massage, use special massagers or simply pinch and massage the skin of the abdomen intensively. Such a procedure can also act as a preparatory stage before wrapping. By the way, just before wrapping, it is worth treating the skin with a scrub.
For wrapping, you need regular cling film, as well as any products that need to be placed under the film. It can be honey (a mixture of honey and pepper is considered the most effective), seaweed, coffee, cocoa, blue clay, or essential oils. Apply any of the listed "ingredients" to your skin and wrap plastic wrap around your abdomen, wait an hour in hot high-waisted pants or a blanket, and then take a shower. However, it is not necessary to lie still during the procedure. You can combine wraps with sports.
Additional recommendations
Because the range of products allowed for consumption during the diet is still limited, the body suffers from a lack of vitamins and microelements. Therefore, during a week of active weight loss, you should include a complex of vitamins and minerals in your diet. Also, when fat is burned, dangerous toxins are formed that can cause unpleasant symptoms like dizziness, nausea, and headache. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.
The volume of water drunk per day (not counting other drinks) must be at least 1. 5-2 liters.
Don't forget that any system intended for quick results requires some preparation. Otherwise, the body may fail, the side effects intensify, or collapse will occur. Therefore, at least a week in advance, you need to gradually eliminate prohibited foods from the diet and reduce the dose of sugar. When exiting the diet, all of this should be done in reverse order. However, to maintain harmony, it is better to reject some foods entirely, or at least limit their amount in the diet. And you should not give up physical activity.