Losing 5 kilos and removing your belly in just one week is quite possible even at home! How to lose weight in such a short time without harming your health? Read more about everything in this article!
In fact, it is quite possible to get rid of the extra 5 pounds and the bulging belly in just 7 days. However, to achieve the desired result, it is necessary not only to follow a diet, but also to remember physical activity, as well as special procedures. Such a set of measures will help in the shortest possible time to acquire the harmony you want, as well as to maintain a figure in the coming months.
Nutritional principles
To lose up to 5 kg of excess weight in just one week, you must first of all change your usual diet. The new principles, which must be followed not only during the 7 days of active weight loss, but also after them, must be based on the following postulates:
- it is necessary to eat only when there is a real feeling of hunger (not when the appetite grows for smells or for doing nothing while watching TV);
- refuse 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 after 3-4 hours before bedtime;
- if you miss dinner time, it is better to totally refuse the evening meal;
- you should approach the table at most 5 times a day;
- don't eat a 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 bed;
- you don't 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 popular diets. And the lists of permitted and prohibited foods in various food programs are also not very different from each other.
| Approved products | Seasonal vegetables (except potatoes), unsweetened fruits and berries, lean meat (turkey, chicken, rabbit, meat), lean fish and seafood, eggs (proteins), low-fat dairy products, sugar-free drinks(tea, coffee, juices, unsweetened fruit juices), water, hard cheese. |
| Prohibited products | Macaroni (including macaroni), various sweet desserts, carbonated drinks with sugar, fatty and fried foods, pork, fast food, sugar, factory juices and fruit juices, bananas, potatoes, eggs (yolk), dairy productswith fat altoteor, fatty cheeses, alcohol. |
Effective Weekly Diets
There are many different diets, designed for just one week, that have proven to work. From the nutrition systems listed below, everyone will certainly choose the one that best suits their lifestyle, taste preferences, temperament and other aspects of life.
Carbohydrate-free diet
In the carbohydrate-free diet, carbohydrate consumption is minimized (only 50-150 grams or no more than 220 Kcal per day). The menu is based on protein-rich foods. Prohibited products from 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 throughout the weight loss program. The drink should not exceed 1% fat. At least 1. 5 liters of kefir should be consumed daily. The kefir diet allows the use of products such as lean cooked or steamed meat and fish, low-fat cottage cheese, apples, cucumbers, tomatoes, dried fruits.
Cucumber diet
Of course, the main product of this program is cucumber. However, cucumbers can be combined with kefir (during 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 (youyou need to eat 2 hard-boiled eggs a day (chicken) and about 2 kg of cucumbers).
Favorite diet
This diet is based on the principle of alternating rich and low calorie days: 1st day - drinking (only drinks are allowed), 2nd day - vegetables (vegetables prepared in any way, except for frying and without the addition of oil), 3dia- drink again, 4th day - fruits (fruits and berries), 5th day - proteins (low fat cottage cheese, cheese, eggs, chicken breast, river fish, without added oil), 6th day - again, 7th day- leaving the diet (everything that was included in the menu from the previous days is allowed).
Lazy diet
The sluggard's diet consists of avoiding prohibited foods, a restricted diet and a certain fluid intake system. Therefore, 20 minutes before each meal, you need to drink 2 glasses of pure water and an hour later - a cup of green tea.
Exercise
The diet alone is not enough to eliminate excess weight and belly fat. Physical activity is also necessary to tone muscles and skin and prevent stretch marks. The most effective exercise in this regard is to rotate the bow. The Hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. During arch exercises, you must breathe regularly and keep your abdominal muscles tense, otherwise there will be no other result than bruising. You can start in 10-15 minutes. However, ideally, the bow should be twisted in 30-40 minutes.
It will help you to keep your stomach flat and exercise without shells:
- Lie on the floor, bend your knees and spread them shoulder-width apart, extend your arms over your ears. Lift your body and reach your toes with your hands. Hold this position for a few seconds, then slowly return to the starting position. It is best to perform the exercise in 3 sets of 15-30 repetitions each.
- Lie on your back, bend your legs and spread them shoulder width apart, place your hands on your head. Twist the upper body. Contract your abdominal muscles, stretch your chin towards your stomach. Do 15-30 repetitions.
- Lie flat with your arms extended. Legs 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 repetitions.
- Lie face down on your elbows and toes. Stretch your body on a flat bar and stay there for 2 minutes. In the next set, lift one leg and hold again for 2 minutes.
- Stay in a comfortable position for yourself (you can lie on the floor). Inhale and exhale slowly. Take a deep breath again and exhale as much as possible. 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 such as massages and wraps are also excellent ways to help you lose 5 pounds in a week and remove your stomach. To use these methods, it is not necessary to enroll in a massage course or beauty salon.
All of this can be done at home. For self-massage, use special massagers or simply pinch and crush the skin of the abdomen intensely. This procedure can also act as a preparatory step before wrapping. In fact, before wrapping it is worth treating your skin with an exfoliation.
To wrap, you will need a regular plastic wrap, as well as any product that needs to be placed under the wrap. 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 “ingredients” listed on the skin and wrap a plastic wrap around your belly, wait an hour in warm high-waisted pants or a blanket, and then take a shower. However, it is not necessary to remain immobile 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. In addition, when fat is burned, dangerous toxins are formed, which can cause unpleasant symptoms such as 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 focused on quick results requires some preparation. Otherwise, the body may fail, the side effects will intensify or a crisis will occur. Therefore, at least a week in advance, you should gradually remove prohibited foods from the diet and reduce the dose of sugar. When leaving the diet, all of this must be done in reverse order. However, to maintain harmony, it is better to refuse some food or at least limit its amount in the diet. And you shouldn't give up on physical activity.