Losing 5 pounds and losing belly in just one week is possible even at home! How to lose weight in a short time without endangering health? Read more about all the things in this article!
In fact, it is very possible to lose 5 extra pounds and a bloated stomach in just 7 days. However, to achieve the desired result, not only adhere to the diet, but also do not forget about physical activity, and also about special procedures. Such a set of measures will help in the shortest possible time to achieve a valued harmony, as well as maintain the figure in the next few months.
Principles of Nutrition
To lose weight up to 5 kilograms in just one week, you must first change your normal diet. The new principles, which must be adhered to not only for 7 days of active weight loss, but also afterwards, should be based on the following postulate:
- should only take food only when there is a real feeling of hunger (and not when the smell is bad or unrelated when watching TV);
- refuses to fry oil;
- follow a strict daily routine (breakfast, lunch and dinner must be the same)
- never skip breakfast;
- last meal should not be later than 3-4 hours before bedtime;
- if dinner time is late, it is better to refuse dinner altogether;
- you should approach the schedule no more than 5 times a day;
- has no snacks between meals;
- the weight of one portion per serving should not exceed 150-200 gr. ;
- drink at least 1. 5-2 liters of water a day;
- 1 hour before breakfast, you should drink one glass of water and one glass before bed;
- you should consume no more than 1200-2000 Kcal per day (however, it is better to calculate the individual rate on the calculator).
Allowed and Prohibited Products
The above guidelines apply to most of the most popular diets. And the list of foods that are allowed and banned in various food programs is also not very different from each other.
| Approved Products | Seasonal vegetables (except potatoes), fruit and berries without sugar, lean meats (turkey, chicken, rabbit, beef), lean fish and seafood, eggs (protein), low-fat dairy products, non-alcoholic beveragessugar (tea, coffee, juice, fruit drinks without sugar), water, hard cheese. |
| Prohibited Products | Pasta (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 productswith high fat content, fatty cheese, alcohol. |
Effective Weekly Diet
There are many different diets, designed for just one week, that have proven to be effective. From the food system listed below, each person will definitely choose the system that best suits his life rhythm, choice of tastes, temperament and other aspects of life.
Carbohydrate Diet
In a carb-free diet, carbohydrate intake is minimized (only 50-150 grams or no more than 220 Kcal per day). This menu is based on foods rich in protein. Carbohydrate-free diet restriction products, in addition to those listed above, also include: honey, rice, buckwheat, oatmeal.
Kefir Diet
The essence of this mono diet is that kefir is the main product throughout the weight loss program. Drinks should not exceed 1% fat. At least 1. 5 liters of kefir should be eaten daily. 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 fruit.
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 cucumber and drink 2 liters of kefir), tomatoes (you need to eat 1 kg of cucumbers and 0. 5 kg of tomatoes a day), eggs (you need to eat 2 boiled eggs a day(chicken) and about 2 kg of cucumber).
Favorite diet
This diet is based on the principle of alternating rich and low calorie days: First day - drinking (only drinks are allowed), 2nd day - vegetables (vegetables are prepared in any way except frying, and without adding oil), 3 days - drink more, day 4 - fruit (fruits and berries), day 5 - protein (low-fat cottage cheese, cheese, eggs, chicken breast, river fish, without oil), day 6- once again, day 7 - out of diet (everything included in the previous day's menu is allowed).
Lazy food
Diet for the lazy person consists of avoiding forbidden foods, a strict diet and certain fluid intake systems. So, 20 minutes before each meal, you need to drink 2 glasses of clean water, and an hour after - a cup of green tea.
Exercises
Diet alone is not enough to get rid of excess weight and belly fat. Physical activity is also needed to tighten muscles and skin and prevent the appearance of stretch marks. The most effective exercise in this regard is to twist the loop. Hula-hoop warms the abdominal muscles perfectly, massaging and improving blood circulation. During exercise with loops, you should breathe regularly and keep the abdominal muscles in a tense state, otherwise there is no result other than bruising. You can start from 10-15 minutes. Ideally, however, the loop should be rotated within 30-40 minutes.
Will help you get a flat stomach and exercise without shells:
- Lie on the floor, bend your knees and stretch shoulder-width apart, extending your arms to your ears. Lift your body and reach 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 exercises in 3 sets every 15-30 repetitions each.
- Lie on your back, bend your legs and stretch shoulder-width apart, placing your hands on your head. Rotate the upper body. Tighten the abdominal muscles, stretching the chin towards your abdomen. Do 15-30 repetitions.
- Get a reclining position with your hands extended. Feet at feet shoulder-width apart. Bring the left knee to the left elbow, and then take the starting position. Then repeat the exercise with your right foot. Do 3 sets of 15 repetitions.
- Lie on your elbows and toes. Stretch your body to the flat bar and stand there for 2 minutes. In the next set, lift one leg and hold for another 2 minutes.
- Get a comfortable position for you (you can lie on the floor). Inhale and exhale slowly. Take a deep breath and exhale as much as possible. Without breathing, pull your stomach up. Ideally, notches should form from the ribs to the pelvic bones. Hold this position for a few seconds. Exhale.
Special procedure
Treatments such as massages and bandages are also the best methods that will help you lose 5 kilograms in a week and lose weight. To use this method, there is no need to register for a massage course or beauty salon.
All this can be done at home. For your own massage, use a special masseur or just pinch and knead the skin on the abdomen. Such a procedure can also serve as a preparatory stage before packing. By the way, before wrapping, it is necessary to treat the skin with a scrub.
To wrap, you need regular cling film, as well as products that need to be placed under the film. These can be honey (a mixture of honey and pepper is considered the most effective), seaweed, coffee, cocoa, blue clay, or essential oils. Apply any "ingredients" attached to your skin and wrap the plastic around your abdomen, wait an hour with high-waisted pants or a blanket, and then take a shower. However, there is absolutely no need to lie down without moving during the procedure. You can combine wraps with sports.
Additional Suggestions
Because the range of products allowed to be eaten while on a diet is still limited, the body is deficient in vitamins and micro elements. Therefore, during a week of active weight loss, you must include vitamin and mineral complexes in your diet. In addition, when fat is burned, harmful toxins 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 toxins will be removed from the body.
The volume of water drunk daily (excluding other beverages) must be at least 1. 5-2 liters.
Do not forget that any system aimed at quick results requires little preparation. Otherwise, the body may suffer damage, side effects increase, or damage will occur. Therefore, at least a week in advance, you should gradually remove forbidden foods from your diet and reduce your sugar dose. When leaving the diet, all this must be done in reverse order. However, to maintain harmony, it is better to reject a little food at all, or at least limit the amount in the food. And you can not let go of physical activity.