Losing 5 kilograms and removing the belly in just one week is entirely possible even at home! How to lose weight in such a short time without harm to health? Read more about everything in this article!
Indeed, it is quite possible to get rid of the extra 5 kilograms and bloated 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 dear harmony, as well as keep 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 respected not only during 7 days of active weight loss, but also after them, should be based on the following postulates:
- it is necessary to take food only when there is a real feeling of hunger (and not when the appetite grows from smells or from 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 bedtime;
- if you miss dinner time, it is better to refuse dinner altogether;
- you should approach the table no more than 5 times a day;
- do not snack between meals;
- the weight of a portion of a dish must not exceed 150-200 gr. ;
- drinks at least 1. 5-2 liters of water per day;
- 1 hour before breakfast, you should drink a glass of water and a glass before going to sleep;
- you must not 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 guidelines above apply to most of the popular diets. And the lists of allowed and forbidden foods in various food programs are also not too different from each other.
| Approved products | Seasonal vegetables (except potatoes), unsweetened fruits and berries, lean meat (turkey, chicken, rabbit, beef), lean fish and seafood, eggs (protein), low fat dairy products, nonsugary (tea, coffee, juices, unsweetened fruit drinks), water, hard cheeses. |
| Prohibited products | Flour products (including pasta), various sweets, carbonated drinks with sugar, fatty and fried foods, pork, fast food, sugar, factory juices and fruit drinks, bananas, potatoes, eggs (yolk), high-fat dairy products, fatty cheeses, alcohol. |
Effective weekly diets
There are many different diets, designed for just one week, that have been shown to work. From the nutritional systems listed below, everyone will surely choose the one that best suits their pace of life, taste preferences, temperament and other aspects of life.
Diet with carbohydrates
In the diet of a 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. Forbidden products of a carbohydrate-free diet, in addition to those listed above, also include: honey, rice, buckwheat, oatmeal.
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 should 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, dried fruits.
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 need to eat2 boiled eggs per 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 - drink (only drinks are allowed), 2nd day - vegetables (vegetables prepared in any way except frying and without adding oil), 3rd day - drink again, 4th day - fruit (fruits and berries), 5th day - protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, no added oil), 6th day - againobere, 7th day - exit from the diet (everything that was included in the menu of the previous days is allowed).
Lazy diet
The diet for the lazy consists of avoiding forbidden 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 later - a cup of green tea.
Exercise
Diet alone is not enough to eliminate excess weight and belly fat. Physical activity is also necessary to tone the muscles and skin and avoid the appearance of stretch marks. The most effective exercise in this regard is turning the circle. The hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. During the exercises with a hoop, you should breathe regularly and keep the abdominal muscles in tension, otherwise there will be no results but bruises. You can start from 10-15 minutes. However, ideally, the frame should be twisted within 30-40 minutes.
It will help you get a flat stomach and train without shells:
- Lie on the floor, bend your knees and spread them shoulder-width apart, extend your arms along your ears. Raise 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, put your hands on your head. Twisting the upper body. Tighten the abdominal muscles, stretch the chin towards the stomach. Do 15-30 repetitions.
- Get into a lying position with outstretched arms. Legs on toes shoulder-width apart. Bring the left knee to the left elbow and then take the starting position. Then repeat the exercise with the right leg. Do 3 sets of 15 reps.
- Lie face down on your elbows and toes. Stretch your body into a flat bar and stay there for 2 minutes. In the next set, lift one leg and hold the position 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 possible. Without breathing, pull in 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 means that will help you lose 5 kilograms in a week and remove the stomach. To use these methods, you don't need to sign up for a massage class or beauty salon.
All of this can be done at home. For self-massage, use special massagers or just intensely pinch and knead the skin of the abdomen. This procedure can also act as a preparatory step before packaging. By the way, just before wrapping it is worth treating the skin with a scrub.
For packaging, you need a normal cling film and any product that needs to be placed under the film. It can be honey (a mixture of honey and pepper is considered the most effective), algae, coffee, cocoa, blue clay or essential oils. Apply any of the listed "ingredients" to your skin and wrap plastic wrap around your belly, wait an hour with high-waisted warm pants or a blanket, then shower. However, it is not at all necessary to remain motionless during the procedure. You can combine wraps with sports.
Further advice
Due to the fact that 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, it is necessary to include a vitamin and mineral complex in the diet. Also, when fat is burned, dangerous toxins are formed that can cause unpleasant symptoms such as dizziness, nausea, and headaches. To avoid this, you need 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 aimed at quick results requires some preparation. Otherwise, the body may fail, the side effects will intensify or a breakdown will follow. Therefore, at least a week in advance, you should gradually remove prohibited foods from the diet and reduce the sugar dose. When leaving the diet, all this must be done in reverse order. However, to maintain harmony, it is better to refuse food altogether, or at least limit the amount in the diet. And you shouldn't give up on physical activity.