Losing 5 kilograms and removing your belly in just one week is quite possible even at home! How to lose weight in such a short time without harm to health? Read more about everything in this article!
In fact, it is quite possible to get rid of the extra 5 kilograms and the 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 about special procedures. Such a set of measures will help in the shortest possible time to acquire the cherished harmony, as well as maintain a figure in the next few months.
Nutritional Principles
In order to lose up to 5 kilograms of excess weight in just one week, it is necessary, first of all, to change the usual diet. The new principles, which should be adhered to 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 out from smells or from having nothing to do while watching TV);
- stop frying 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 dinner time is missed, it is better to refuse from evening meal altogether;
- you should approach the table no more than 5 times a day;
- don't have a snack between meals;
- the weight of one portion of any dish should not exceed 150-200 gr. ;
- drink at least 1. 5-2 liters of water per day;
- 1 hour before breakfast, you should drink one glass of water and one glass before bedtime;
- you need to consume no more than 1200-2000 Kcal per day (however, it is better to calculate the individual rate on a calculator).
Allowed and Prohibited Products
The above guidelines apply to most of the most popular diets. And the lists of permitted and prohibited 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, 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 (yolk), dairy products with highfat content, fatty cheeses, alcohol. |
Effective Weekly Diets
There are many different diets, designed for just one week, that have been proven to work. From the nutrition 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 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 prohibited foods 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. Kefir diet permits 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 eat 2 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 - drinking (only drinks are allowed), 2nd day - vegetable (vegetables prepared in any way, except for frying, and without adding oil), 3day - drinking again, 4th day - fruit (fruits and berries), 5th day - protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, no oil added), 6th day - againdrinking, 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 prohibited foods, a strict diet and a certain fluid intake system. So, 20 minutes before each meal, you need to drink 2 glasses of clean water, and an hour after - 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 in order to tone the muscles and skin and avoid the appearance of stretch marks. The most effective exercise in this regard is twisting the hoop. Hula-hoop perfectly warms up the abdominal muscles, massages and increases blood circulation. During training with the hoop, you should breathe regularly and keep the abdominal muscles in tension, otherwise there will be no result other than bruises. You can start from 10-15 minutes. However, ideally, the hoop should be twisted within 30-40 minutes.
Will help you get a flat stomach and exercise 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, 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. Twist the upper body. Tighten the abdominal muscles, stretch your chin towards your stomach. Do 15-30 reps.
- Get into a lying position on extended arms. Legs on toes shoulder-width apart. 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 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 again hold for 2 minutes.
- Get into 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 in. 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 your stomach. In order to use these methods, it is not necessary to sign up for a massage course or a beauty parlor.
All this can be done at home. For self-massage, use special massagers or simply intensely pinch and knead the skin in the abdomen. Such a procedure can also act as a preparatory stage before wrapping. By the way, just before wrapping it is worth treating the skin with a scrub.
For wrapping, you will need regular cling film, as well as any product that needs to be placed under the film. 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 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 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, you must include a vitamin and mineral complex in your diet. In addition, when fat is burned, dangerous toxins are formed, which can cause unpleasant symptoms such as dizziness, nausea, and headache. In order 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 (not counting other drinks) must be at least 1. 5-2 liters.
Do not forget that any system aimed at rapid results requires some preparation. Otherwise, the body may fail, side effects 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 dose of sugar. When leaving the diet, all this must be done in reverse order. However, in order to maintain harmony, it is better to refuse some food altogether, or at least limit its amount in the diet. And you shouldn't give up physical activity.