Losing 5 kilograms and removing your belly in just one week is quite possible at home too! How can you 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 kilograms and bulging belly in just 7 days. However, in order 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 series of measures will in the shortest possible time help to achieve the cherished harmony and keep a figure in the next few 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 7 days of active weight loss but also afterwards, should be based on the following postulates:
- It is necessary to eat only when there is a real feeling of hunger (and not when the appetite is caused by smells or by doing nothing 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 meal time is missed, it is better to refuse dinner altogether.
- You shouldn't approach the table more than five times a day.
- There is no snack between meals.
- the weight of one serving of a 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 a glass of water and a glass before bed.
- You do not need to consume more than 1200-2000 Kcal per day (but it is better to calculate the individual rate on a calculator).
Permitted and prohibited products
The guidelines above apply to most of the most popular diets. The lists of permitted and prohibited foods in different food programs also do not differ too much from one another.
| 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, unsweetened drinks (tea, coffee), juices, Fruit drinks without sugar), 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 (egg yolks), dairy products with a high fat content, fat cheese, Alcohol. |
Effective weekly diets
There are many different diets that are only designed for a week and have been shown to work. From the nutritional systems listed below, everyone will surely choose the one that is most suitable for their rhythm of life, taste preferences, temperament, and other aspects of life.
Carbohydrate diet
With 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 protein-rich foods. In addition to those listed above, the forbidden products of a carbohydrate-free diet 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 products such as: boiled or steamed lean meat and fish, low-fat cottage cheese, apples, cucumber, tomatoes, dried fruits.
Cucumber diet
It is clear that the main product of this program is cucumber. However, cucumbers can be mixed with kefir (during the day drink 1. 5 kg of cucumbers and 2 liters of kefir), tomatoes (you need to eat 1 kg of cucumber and 0. 5 kg of tomatoes per day), eggs (you need to eat 2 boiled eggs per day (chicken)combined) and approx. 2 kg of cucumber).
Favorite diet
This diet is based on the principle of alternating high and low calorie days: 1st day - drinking (only drinks are allowed), 2nd day - vegetables (vegetables prepared in any way other than frying and without added oil), 3rd day - drink again, 4th day - fruit (fruit and berries), 5th day - protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, no oil added), 6th day - drink again, 7th day -Leave the diet (everything that was in the menu of the previous days is allowed).
Lazy diet
The diet for the lazy is to avoid prohibited foods, a strict diet and a specific fluid intake system. So, 20 minutes before each meal, you need to drink 2 glasses of pure water, and an hour after that, a cup of green tea.
Exercise
Diet alone is not enough to get rid of 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 tire. Hula hoop perfectly heats the abdominal muscles, massages and increases blood circulation. During the exercises with a tire, you should breathe regularly and keep the abdominal muscles under tension, otherwise only bruises will appear. You can start from 10-15 minutes. Ideally, however, the tire should be turned within 30-40 minutes.
Helps you get a flat stomach and train without clams:
- Lie on the floor, bend your knees and spread them shoulder-width apart. Extend your arms along 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 better to do 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. Rotate your torso. Tighten your abdominal muscles and straighten your chin towards your stomach. Do 15-30 repetitions.
- Lie down in a lying position with your arms straight. Legs shoulder width apart at toes. Bring your left knee to your left elbow, then assume 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 into a flat bar and stand there for 2 minutes. On the next set, lift one leg and hold it down again for 2 minutes.
- Get in a comfortable position for yourself (you can lie on the floor). Breathe in and out slowly. Take a quick breath in and out. Draw in your stomach without breathing. 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 great tools that can help you lose 5 kilograms and remove your stomach in a week. It is not necessary to enroll in a massage class or a beauty salon to use these methods.
All of this can be done at home. Use special massage devices for self-massage or pinch and knead the skin in the abdominal area intensively. Such a procedure can also serve as a preparatory phase before wrapping. By the way, it is worth treating the skin with a peeling just before swaddling.
For wrapping you need a normal cling film as well as all products that have to be placed under the film. This can be honey (a mixture of honey and pepper is most effective), seaweed, coffee, cocoa, blue clay, or essential oils. Apply one of the listed “ingredients” to your skin and wrap plastic wrap around your stomach, wait an hour with warm high-waisted pants or a blanket, and then shower. However, it is not at all necessary to lie motionless during the procedure. You can combine wraps with sports.
Additional recommendations
Due to the fact that the choice of products that can be consumed during the diet is still limited, the body suffers from a lack of vitamins and microelements. Therefore, you need to include a vitamin and mineral complex in your diet during a week of active weight loss. In addition, dangerous toxins are formed when fat is burned, which can cause uncomfortable symptoms such as dizziness, nausea and headaches. To avoid this, it is necessary to drink as much water as possible, which will remove toxins from the body.
The volume of water drunk per day (excluding other drinks) must be at least 1. 5 to 2 liters.
Don't forget that any system that aims for quick results requires some preparation. Otherwise, the body may fail and the side effects may increase or breakdown. Therefore, at least a week in advance, you should gradually remove prohibited foods from the diet and reduce the dose of sugar. If you leave the diet, it must all be done in reverse. However, in order to maintain harmony, it is better to refuse some foods entirely, or at least limit the amount in the diet. And you shouldn't give up physical activity.