Losing 5 kilos and removing the belly in just one week is very 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 very possible to get rid of the extra 5 pounds and bloated belly in just 7 days. However, to achieve the desired result, it is necessary not only to follow 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 achieve the beloved harmony, as well as maintain a figure in the coming months.
Nutritional Principles
To lose up to 5 pounds of excess weight in a single week, you must first change your usual diet. The new principles, which should be observed not only during the 7 days of active weight loss, but also after them, should be based on the following axioms:
- it is only necessary to eat when there is a real feeling of hunger (and not when the appetite grows from smells or from 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 later than 3-4 hours before bedtime.
- If you miss dinner time, it is best to skip dinner altogether.
- you should approach the table no more than 5 times a day.
- you do not have 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 should consume no more than 1200-2000 Kcal per day (however, it is better to calculate the individual price on a calculator).
Permitted 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), fruit and berries without sugar, lean meat (turkey, chicken, rabbit, beef), lean fish and seafood, eggs (protein), low fat dairy products (low fat), tea, coffee, juices, sugar-free fruit drinks), water, hard cheese. |
| Prohibited Products | Flour products (including pasta), various sweet desserts, carbonated beverages with sugar, fatty and fried foods, pork, fast food, sugar, factory juices and fruit drinks, bananas, potatoes, eggs (high)content fat content, 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 definitely choose the one that is most suitable for their pace of life, taste preferences, temperament and other aspects of life.
Carbohydrate-free diet
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 foods rich in protein. The forbidden products of a carbohydrate-free diet, in addition to those mentioned 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 products such 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 should eat 1 kg of cucumbers and 0. 5 kg of tomatoes a day), eggs (shouldeat 2 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 (drinks only allowed), 2nd day - vegetables (vegetables prepared in any way other than frying and without added oil), 3 days - drinkingagain, 4th day - fruit (fruits and berries), 5th day - protein (low fat cottage cheese, cheese, eggs, chicken breast, river, without added oil), 6th day - alcohol re-consumption, 7th day - exit from the diet(anything 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 specific fluid intake system. So, 20 minutes before each meal you should drink 2 glasses 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 essential to tone the muscles and skin and prevent stretch marks. The most effective exercise in this regard is the rotation of the rim. The Hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. During the training with the crown, you should breathe regularly and keep the abdominal muscles tense, otherwise there will be no result except bruises. You can start with 10-15 minutes. However, ideally, the rim should rotate within 30-40 minutes.
It will help you achieve a stomach and exercise without shells:
- Lie on the floor, bend your knees and spread your back to your shoulder, extend your arms to your ears. Lift your body and reach for your fingers with your hands. Hold this position for a few seconds and then slowly return to the starting position. It is best to do the exercise in 3 sets of 15-30 repetitions each.
- Lie on your back, bend your legs and spread your back shoulders, put your hands on your head. Twist the upper body. Tighten your abdominal muscles, stretch your chin towards your stomach. Do 15-30 repetitions.
- Get into a lying position with your arms straight. Feet on toes at a distance. 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 down on your elbows and toes. Stretch your body on a flat bar and stand there for 2 minutes. In the next set, lift one leg and hold again for 2 minutes.
- Get into a comfortable position (you can lie on the floor). Inhale and exhale slowly. Take another short breath and exhale as much as possible. Without breathing, pull 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 massage and wraps are also great tools to help you lose 5 pounds a week and clear your stomach. To use these methods, it is not necessary to enroll in massage classes or a beauty salon.
All this can be done at home. For self-massage, use special massages or just pinch vigorously and knead the skin on the abdomen. Such a process can also act as a preparatory step before packaging. By the way, just before wrapping it, it is worth treating the skin with a scrub.
For packaging, you need regular adhesive tape, as well as any product that needs to be placed under the tape. This 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 listed "ingredients" to your skin and wrap a plastic wrap around your belly, wait an hour in warm high-waisted pants or a blanket and then shower. However, it is not at all necessary for them to move still during the process. You can combine wrappers with sports.
Additional suggestions
Due to the fact that the range of products that are allowed to be consumed 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 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 (excluding other beverages) should be at least 1. 5-2 liters.
Remember that any system that aims for fast results requires some preparation. Otherwise, the body may malfunction, side effects increase or damage ensue. Therefore, at least a week earlier, you should gradually eliminate prohibited foods from your diet and reduce your sugar intake. When exiting the diet, all this should be done in reverse order. However, in order to maintain harmony, it is better to completely refuse a food or at least limit its amount in the diet. And you should not give up physical activity.