Losing 5 kilograms and removing the belly in just one week is even possible at home! How to lose weight in this short time without harming your health? Read more about everything in this article!
In fact, it is quite possible to get rid of an extra 5 pounds and a bump in just 7 days. However, to achieve the desired result you need not only to follow a diet, but also not to forget about physical activity, as well as special procedures. Such a set of measures in the shortest time will help to achieve the cherished harmony, as well as maintain the figure for the next few months.
Principles of Nutrition
In order to lose up to 5 kg of excess weight in just one week, it is necessary, first of all, to change the usual diet. New principles to follow not only during 7 days of active weight loss, but also after them, 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 increases from smelling or doing nothing while watching TV);
- Refuse to fry in oil;
- Follow a strict daily routine (breakfast, lunch and dinner should be at the same time);
- Never miss breakfast;
- The last meal should not be late 3-4 hours before bedtime;
- If dinner time is missed, it is best to skip dinner altogether;
- You should visit the table no more than 5 times a day;
- You do not have to eat between meals;
- The weight of one part of any 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 should consume no more than 1200-2000 kcal per day (although it is better to calculate the individual rate on the calculator).
Permitted and Prohibited Products
The above guidelines apply to the most popular diets. And the lists of foods allowed and forbidden in different food programs also do not differ from each other.
| Approved Products | Seasonal vegetables (excluding potatoes), sugar-free fruits and berries, lean meats (turkey, chicken, rabbit, beef), lean fish and seafood, eggs (proteins), low-fat dairy products, non-sweetened beverages (tea, coffee), Juices, fruit drinks without sugar), water, cool cheese. |
| Prohibited Products | Pasta (including pasta), various sweet desserts, carbonated drinks with sugar, fatty and fried foods, pork, fast food products, sugar, factory juices and fruit drinks, bananas, potatoes, eggs (heart), dairy products with high fat contentContents, fatty cheese, alcohol. |
Effective weekly diets
Lots of diets created in just one week have been proven. From the food systems listed below, everyone will definitely choose the one that is most suitable for their life rhythm, taste preferences, temperament and other aspects of life.
free carbohydrate diet
Consumption of carbohydrates in a carbohydrate-free diet is minimized (only 50-150 grams per day or no more than 220 kcal). The menu is based on protein rich foods. Prohibited products of a carbohydrate-free diet, in addition to the above, also contain: honey, rice, buckwheat, oatmeal.
Kefir diet
The essence of this monodiet lies in the fact that kefir becomes the main product during the weight loss program. The drink should not exceed 1% fat. You should consume at least 1. 5 liters of kefir per day. The kefir diet allows the use of products such as: cooked 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. In addition, cucumber can be combined with kefir (1. 5 kg of cucumber per day 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 eat 2 boiled eggs (chicken) per day) andAbout 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), the second day - vegetables (vegetables in any form, except without roasting and adding oil), 3 days - drinking again, I -Day 4 - Fruits (fruits and berries), Day 5 - Protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, no oil added), Day 6 - Drink, Day 7 - Diet (Everything that was on the menu of the previous days is allowed).
Lazy diet
A lazy diet is made up of forbidden foods, strict diets and a certain system of fluid intake. So, 20 minutes before each meal, drink 2 cups of clean water, and an hour later - one cup of green tea.
Exercise
Diet alone is not enough to get rid of excess weight and belly fat. Exercise is also essential for toning muscles and skin and preventing the appearance of stretch marks. The most effective exercise in this regard is hoop scrolling. Hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. You should breathe regularly and tense your abdominal muscles while exercising with a hoop, otherwise there will be no result other than bruising. You can start with 10-15 minutes. However, ideally, the hoop should be twisted in 30-40 minutes.
helps you get a flat stomach and exercise without shells:
- Lie on the floor, bend your knees and spread them shoulder-width apart, spread your arms along your ears. Lift the body and reach to the fingers with the 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, with 15-30 repetitions each.
- Start on your back, bend your legs and spread them shoulder-width apart, put your hands on your head. Rotate the upper body. Tighten the abdominal muscles, stretch the chin towards the stomach. Do 15-30 repetitions.
- Get in a supine position with your arms straight. The toes are spread to the width of the toes. Place the left knee up to the left elbow, then return to the starting position. Then repeat the exercise with the right foot. Do 3 sets of 15 repetitions.
- Sit on your elbows and fingers. Stretch your body in a flat bar and stand there for 2 minutes. Then lift one leg on the set and stand again for 2 minutes.
- Take a comfortable position (you can lie on the floor). Inhale and inhale slowly. Take another small breath and exhale as much as possible. Without breathing, pull your stomach inward. Ideally, the rib should form from the ribs to the pelvic bones. Hold this position for a few seconds. Exhale.
Special Procedures
Excellent remedies such as massages and bandages to help you lose 5 pounds a week and remove the stomach. You do not need to register for a massage course or a beauty salon to use these methods.
All this can be done at home. Use special massagers for self-massage or just massage intensely and massage the skin in the abdomen. Such a procedure can also perform the preparatory phase. By the way, just before packing it is worth treating the skin with a scrub.
For packaging you need a regular food film as well as any product that needs to be placed under the film. These can be honey (the most effective is a mixture of honey and pepper), seaweed, coffee, cocoa, blue clay or essential oils. Apply any of the listed "ingredients" on the skin and wrap the bundle in plastic wrap, wait for an hour in warm, high-waisted pants or a plaid, then take a shower. However, it is not necessary to lie still during the procedure. You can pack 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 micronutrients. Therefore, during active weight loss for a week, it is necessary to include a vitamin-mineral complex in your diet. In addition, burning fat produces dangerous toxins that can cause unpleasant symptoms such as dizziness, nausea and headaches. To prevent this, you need to drink as much water as possible, which helps release toxins from the body.
The volume of drunk water per day (including other beverages) should be at least 1. 5-2 liters.
We must not forget that any system aimed at fast results requires some training. Otherwise, the body may collapse, side effects may intensify, or an accident may occur. Therefore, at least a week before, you should gradually remove forbidden foods from your diet and reduce your sugar intake. When leaving the diet, all this should be done in reverse order. However, to maintain harmony it is best to avoid certain foods altogether, or even limit their amount in the diet. And should not refuse physical activity.