Losing 5 kg and removing your stomach in just one week is very possible even at home! How to lose weight in such a short time without health damage? Read more about everything in this article!
In fact, it is very possible to get rid of the extra 5 kg and the bulging stomach in just 7 days. To achieve the desired result, however, it is not only necessary 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 beloved harmony as well as maintain a number for the next few months.
Nutritional principles
To lose up to 5 kg of excess weight in just one week, it is first of all necessary to change the usual diet. The new principles, which must be observed not only for 7 days of active weight loss, but also after them, must be based on the following postulates:
- it is only necessary to eat when there is a real feeling of hunger (and not when the appetite grows out of smells or has nothing to do 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 be no later than 3-4 hours before bedtime;
- if dinner is missed, it's better to dismiss everything from evening meal altogether;
- approach the table no more than 5 times a day;
- does not have snacks between meals;
- the weight of a portion of a bowl should not exceed 150-200 gr. ;
- drink at least 1. 5-2 liters of water a day
- 1 hour before breakfast, drink a glass of water and a glass before bedtime;
- do not consume 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 allowed and forbidden foods in different food programs are not too different from each other either.
| Approved Products | Seasonal vegetables (excluding potatoes), unsweetened fruits and berries, lean meats (turkey, chicken, rabbit, beef), lean seafood, eggs (protein), low-fat dairy products, unsweetened beverages (tea, coffee, juice, fruit drinkswithout sugar), 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 juice and fruit drinks, bananas, potatoes, eggs (egg yolk), high-fat dairy products, fatty cheeses, alcohol. |
Effective Weekly Diets
There are many different diets designed for just one week that have been shown to work. From the nutrition systems listed below, everyone will definitely choose the one that is best suited for his life rhythm, taste preferences, temperament and other aspects of life.
Carbohydrate Diet
In the diet with 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 from a carbohydrate-free diet in addition to those listed above also include: honey, rice, buckwheat, oatmeal.
Kefir diet
The essence of this monody is that kefir becomes the main product throughout 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 allows the use of such products as: cooked or steamed lean meats 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 should eat 1 kg of cucumbers and 0, 5 kg of tomatoes a day), eggs (you should eat 2 boiled eggs aboutday (chicken) and about 2 kg of cucumbers).
Favorite Diet
This diet is based on the principle of switching between rich and low calorie days: 1st day - drinks (only drinks are allowed), 2nd day - vegetables (vegetables cooked in any way except frying and without the addition of oil), Day 3 - Drink again, Day 4 - Fruit (fruit and berries), Day 5 - Protein (low fat cottage cheese, cheese, eggs, chicken breast, river fish, no oil added), Day 6 - Drink again, Day 7 - Exitfrom the diet (everything that was included in the menu from the previous days is allowed).
Lazy diet
The diet for the lazy consists of avoiding forbidden foods, a strict diet and a certain fluid intake system. So 20 minutes before each meal, 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 to tone the muscles and skin and avoid the appearance of stretch marks. The most effective exercise in this regard is to turn the brace. Hula-hoop perfectly warms the abdominal muscles, massages and increases blood circulation. During exercises with a barbell, you should breathe regularly and keep your abdominal muscles in tension, otherwise there will be nothing but bruises. You can start from 10-15 minutes. Ideally, however, the bracket should be twisted within 30-40 minutes.
Helps you get a flat stomach and work out without shells:
- Lie on the floor, bend your knees and spread them apart at shoulder width apart, stretching your arms out along your ears. Lift your body and reach your toes with your hands. Hold this position for a few seconds, then slowly return to the starting position. It is better to perform the exercise in 3 sets with 15-30 repetitions each.
- Lie on your back, bend your legs and spread them shoulder-width apart, place your hands on your head. Rotate the upper body. Tighten your abdominal muscles, stretch your chin towards your abdomen. Do 15-30 reps.
- Get in a lying position on straight arms. Legs on toes shoulder width apart. Bring your left knee to your left elbow, then take the starting position. Then repeat the exercise with your right leg. Make 3 sets of 15 reps.
- Lay your face down on your elbows and toes. Stretch your body into a flat bar and stand there for 2 minutes. Lift one leg on the next set and hold it again for 2 minutes.
- Take a comfortable position for yourself (you can lie on the floor). Inhale and exhale slowly. Take another small breath and exhale as much as possible. Pull your stomach in without breathing. Ideally, a notch should be formed from the ribs to the pelvis bones. Hold this position for a few seconds. Exhale.
Special Procedures
Treatments such as massage and wrapping are also excellent remedies that help you lose 5 kg a week and clear your stomach. To use these methods, it is not necessary to sign up for a massage course or a beauty salon.
All this can be done at home. For self-massage, use special massagers or simply squeeze hard and knead the skin in the abdomen. Such a procedure can also serve as a preparatory step before wrapping. By the way, just before wrapping it is worth treating the skin with a scrub.
For wrapping, you need regular foil as well as any product 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 one of the listed "ingredients" to your skin, wrap a plastic wrap around your stomach, wait an hour in 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 wrap 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 trace elements. Therefore, during a week of active weight loss, you should 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 headaches. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins are removed from the body.
The volume of water drunk per day (excluding other beverages) must be at least 1, 5-2 liters.
Do not forget that any system aimed at fast results requires some preparation. Otherwise, the body may fail, the side effects may intensify, or a breakdown may follow. Therefore, at least a week in advance, gradually remove forbidden foods from the diet and reduce the dose of sugar. When leaving the diet, all this should be done in reverse order. However, to maintain harmony, it is better to refuse any food altogether or at least limit its amount in the diet. And you should not give up physical activity.