Losing 5 kilograms and removing the 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 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 next few months.
Nutritional principles
To lose up to 5 pounds of excess weight in just one week, you must first change your usual diet. The new principles, which must be observed not only during 7 days of active weight loss, but also after them, must be based on the following postulates:
- you only need to eat when you have a real feeling of hunger (not when your appetite grows from smells or because you have nothing to do while watching TV);
- refuse to fry in oil;
- observe strict daily routine (breakfast, lunch and dinner should be at the same time);
- never miss breakfast;
- last meal should not be later than 3-4 hours before bedtime;
- if dinner time is missed, it is better to cancel dinner altogether;
- you should approach the table no more than 5 times a day;
- do not eat breakfast between meals;
- The weight of one portion of each dish should not exceed 150-200 g. ;
- drink at least 1, 5-2 liters of water a day;
- 1 hour before breakfast you should drink one glass of water and one glass before bedtime;
- you should consume no more than 1200-2000 Kcal per day (however, it is better to calculate the individual percentage of a calculator).
Authorized and prohibited products
The above guidelines apply to most of the most popular diets. And the lists of allowed and forbidden foods in different food programs are also not very different from each other.
| Approved Products | Seasonal vegetables (excluding potatoes), unsweetened fruits and vegetables, lean meat (turkey, chicken, rabbit, beef), lean fish and seafood, eggs (protein), low-fat dairy products, unsweetened beveragescoffee, juices, sugar-free fruit drinks), water, hard cheese. |
| Prohibited Products | Flour products (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 productshigh in fat, fatty cheeses, alcohol. |
Effective weekly diets
There are many different diets designed for just one week that have been shown to work. From the food systems listed below, everyone will surely choose the one that is most suitable for his rhythm of life, taste preferences, temperament and other aspects of life.
Carbohydrate diet
In 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 foods rich in protein. Prohibited products from a diet without carbohydrates, in addition to those listed above, also include: honey, rice, buckwheat, oatmeal.
Kefir diet
The essence of this monodiet is that kefir becomes a staple during the entire 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 the 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 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 - vegetable (vegetables prepared in any way except frying and withoutadding butter), day 3 - drinking again, day 4 - fruits (fruits and berries), day 5 - protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, without adding butter), day 6 - drinking again, 7-th day - exit from the diet (everything that was included in the menu from the previous days is allowed).
Lazy diet
The lazy diet consists of avoiding forbidden foods, a strict diet and a certain fluid intake system. So, 20 minutes before each meal you should drink 2 cups of clean water, and an hour later - a cup of green tea.
Exercise
Diet alone is not enough to get rid of excess weight and belly fat. Physical activity is also needed to tone muscles and skin and avoid stretch marks. The most effective exercise in this regard is twisting the hoop. Hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. During a hoop workout, you should breathe regularly and keep your abdominal muscles tense, otherwise there will be no other result than bruises. You can start in 10-15 minutes. Ideally, however, the hoop should be twisted within 30-40 minutes.
It will help you get a flat stomach and exercise without shells:
- Lie on the floor, bend your knees and spread them shoulder-width apart, stretch your arms over your ears. Lift your body and reach your toes with your hands. Hold this position for a few seconds and then slowly return to the starting position. It is better 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. Bend your upper body. Tighten your abdominal muscles, stretch your chin to your stomach. Do 15-30 reps.
- Get into a supine position with your arms straight. Toes shoulder-width apart. Bring the left knee to the left elbow, then return to 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 in a flat band and stay there for 2 minutes. On the next set, lift one leg and hold again for 2 minutes.
- Take a comfortable position 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 your stomach. Ideally, a slit should form from the ribs to the pelvis. Hold this position for a few seconds. Exhale.
Special procedures
Procedures such as massages and wraps are also excellent tools that will help you lose 5 pounds in a week and remove your stomach. To use these methods, you do not need to sign up for a massage course or beauty salon.
All this can be done at home. For self-massage, use special massagers or just intensively pinch and knead the skin in the abdomen. Such a procedure can also act as a preparatory stage before packaging. By the way, just before wrapping it is worth treating the skin with an exfoliant.
For packaging you need regular adhesive foil, as well as any product that needs to be placed under the foil. This can be honey (a mixture of honey and pepper is considered the most effective), seaweed, coffee, cocoa, blue clay or essential oils. Apply one of the listed "ingredients" on your skin and wrap 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 lie still during the procedure. You can combine shells with sports.
Additional recommendations
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 trace elements. Therefore, during a week of active weight loss, you should include a vitamin-mineral complex in your diet. In addition, when fats are burned, dangerous toxins are formed that can cause unpleasant symptoms such as dizziness, nausea and headaches. To avoid this, it is necessary to drink as much water as possible, thanks to which the toxins will be removed from the body.
The volume of drinking water per day (excluding other beverages) should be at least 1, 5-2 liters.
Remember that any system aimed at fast results requires some preparation. Otherwise, the body may fail, the side effects intensify or a collapse may follow. Therefore, at least a week in advance, you should gradually eliminate forbidden foods from the diet and reduce the dose of sugar. When leaving the diet, all this should be done in reverse order. However, in order to maintain harmony, it is better to refuse any food at all or at least limit its amount in the diet. And you should not give up physical activity.