Losing 5 kg and getting rid of your belly in just one week is absolutely possible at home! How to lose weight in such a short time without harming your health? Read more about everything in this article!
In fact, you can completely get rid of 5 kg of excess and bulky belly in just 7 days. However, to achieve the desired results, it is not only necessary to adhere to the diet, but also not to forget physical activity, as well as special procedures. Such a series of measures will help in the shortest possible time to have cherished harmony, as well as maintain a figure for the next few months.
Nutrition Principles
In order to lose up to 5 kilograms of excess in just one week, it is necessary to first change your regular diet. The new rules need to be followed not only during the 7 days of actively losing weight but also after doing them, based on the following postulates:
- only need to eat when you feel really hungry (not when you have an appetite due to the smell or nothing to do while watching TV);
- refuses to fry in oil;
- follows a strict daily routine (breakfast, lunch and dinner must be at the same time);
- never skips breakfast;
- last meal must not be later than 3-4 hours before bedtime;
- if you miss out on dinner time, you'd better decline the dinner altogether;
- you should reach the board no more than 5 times a day;
- does not snack between meals;
- the weight of any part of the disc must not exceed 150-200 gr;
- drink at least 1. 5-2 liters of water per day;
- 1 hour before breakfast, you should drink a glass of water and a glass before going to bed;
- you need to consume no more than 1200-2000 Kcal per day (however, it is better to calculate the individual percentage on the computer).
Products are authorized and prohibited
The above guidelines apply to most of the most popular diets. And the list of allowed and banned foods in the different food programs is not too different from each other.
| Product approved | Seasonal vegetables (excluding potatoes), unsweetened fruits and berries, lean meats (turkey, chicken, rabbit, beef), lean fish and seafood, eggs (protein), low dairy productsfat, unsweetened drinks (tea, coffee, juice, unsweetened juice), water, hard cheese. |
| Prohibited products | Flour products (including pasta), various sweet desserts, sugary drinks, fatty and fried foods, pork, fast food, sugar, factory juiceand fruit drinks, bananas, potatoes, eggs (yolks), high-fat dairy products, cheese, and alcohol. |
Effective weekly diet
There are a variety of different diets, designed for just one week, that have been shown to work. From the food systems listed below, people will inevitably choose the one that best fits their lifestyle, taste preferences, temperament, and other aspects of life.
Carbohydrate Diet
In a carbohydrate-free diet, the carbohydrate consumption is minimized (only 50-150 grams or no more than 220 Kcal per day). The menu is based on protein-rich foods. Prohibited products of the carbohydrate-free diet, in addition to those listed above, also include: honey, rice, buckwheat, oatmeal.
The Kefir Diet
The essence of this single diet is that kefir becomes the main product during the entire time of the weight loss program. Drinks should not exceed 1% fat. Should consume at least 1. 5 liters of kefir per day. The Kefir diet allows products such as: boiled or steamed lean meat and fish, low-fat cheese, apples, cucumbers, tomatoes, and dried fruit.
Cucumber diet
Obviously the main product of this program is cucumbers. However, it is possible to combine cucumber with kefir (in a day to eat 1. 5 kg of cucumber and drink 2 liters of kefir), tomatoes (you need to eat 1 kg of cucumber and 0. 5 kg of tomatoes per day), eggs (youneed to eat 2 boiled eggs per day (chicken) and about 2 kg of cucumber).
Favorite diet
This diet is based on the principle of alternating high-calorie and low-calorie days: first day - drink (only water is allowed), second day - vegetables (vegetables are processed in any way, except fried and without oil) day - drink again, day 4 - fruit (fruits and berries), day 5 - protein (low-fat cheese, cheese, eggs, chicken breast, river fish, no oil added), day 6 - drink again, day 7 - get rid of the diet (anything that was on the menu of the previous days is allowed).
Lazy diet
The lazy diet consists of avoiding prohibited foods, a strict diet and a certain diet. So, 20 minutes before each meal, you need to drink 2 glasses of purified water and one hour after - one cup of green tea.
Exercises
Just dieting is not enough to get rid of excess weight and belly fat. Physical activity is also needed to tone muscles and skin and avoid the appearance of stretch marks. The most effective exercise in this regard is twisting. Hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. In flex exercises, you should breathe regularly and keep your abdominal muscles tight, otherwise there will be no results but a bruise. You can start from 10-15 minutes. However, ideally the rotation should be turned within 30-40 minutes.
Will get you a flat abs and exercise without a shell:
- Lie on the floor, knees bent and shoulder-width apart, arms extended along ears. Raise your body and stretch your toes with your hands. Hold in this position for a few seconds, and then slowly return to the starting position. It is better to do the exercise in 3 sets, 15-30 repetitions each.
- Lie on your back with legs bent and shoulder-width apart, with your hands on your head. Twist the upper body. Tighten your stomach muscles, pull your chin out toward your abdomen. Do 15-30 reps.
- Entering a lying position on outstretched arms. His feet are shoulder-width apart. Bring your left knee up to your left elbow, and then into the starting position. Then repeat the exercise with your right leg. Perform 3 sets of 15 times.
- Lie on your face on elbows and toes. Stretch your body into a flat bar and stand there for 2 minutes. For the next exercise, lift one leg and hold it again for 2 minutes.
- Enter a position that is comfortable for you (you can lie on the floor). Inhale and exhale slowly. Take another small breath and exhale as much as possible. If you can't breathe, you will pull in your stomach. Ideally, a furrow should form from the ribs to the pelvis. Hold this position for a few seconds. Expiratory.
Special Procedures
Treatments like massages and towels are also great tools to help you lose 5 kg in a week and get rid of your stomach. To use these methods, you don't need to sign up for a massage course or a salon.
All this can be done at home. To massage yourself, use a special masseuse or simply pinch and squeeze the skin of your abdomen vigorously. Such a process can also act as a pre-package preparation phase. By the way, just before wrapping the skin, you should use an exfoliator.
To wrap, you need a regular adhesive film, as well as any product that needs to be placed under the membrane. This can be honey (most effective is a mixture of honey and pepper), seaweed, coffee, cocoa, green clay or essential oils. Apply any of the listed “ingredients” to your skin and wrap a plastic food wrap around your stomach, wait an hour in warm high-back pants or blankets, and then shower. However, it is not necessary to stay motionless during surgery. You can combine wrap with sports.
Additional suggestions
Due to the limited number of products allowed to be consumed during the diet, the body lacks vitamins and trace elements. Therefore, during a week of actively losing weight, you must include vitamins and minerals in your diet. In addition, when fat is burned, dangerous toxins can form, 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 the toxin will be eliminated from the body.
The amount of water to drink per day (excluding other drinks) should be at least 1. 5-2 liters.
Don't forget that any system that targets quick results requires some preparation. If not, the body could be damaged, the side effects increased, or then it would collapse. So, at least a week in advance, you should gradually eliminate prohibited foods from your diet and reduce your sugar intake. When leaving the diet, all of this must be done in reverse order. However, to maintain harmony, it's better to refuse certain foods altogether, or at least limit the amount of it in your diet. And you shouldn't give up physical activity.