It is possible to lose 5 kilograms and lose weight in just one week 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 quite possible to get rid of the extra 5 kilograms and bloated stomach in just 7 days. However, to achieve the desired result, it is necessary not only to follow a diet, but also to remember about physical activity, along with special procedures. Such a set of measures will help to achieve a cherished harmony as soon as possible and maintain a figure for the next few months.
Nutrition Basics
In order to lose up to 5 kilograms of weight in just one week, you first need to change your usual diet. The new principles, which should be applied not only during 7 days of active weight loss, but also after them, should be based on the following postulates:
- food should be taken only when there is a real feeling of hunger (and when the appetite grows from the smell or has nothing to do with watching TV);
- refrain from frying in oil;
- follow a strict daily routine (breakfast, lunch and dinner should be at the same time);
- Never skip breakfast;
- last meal should be no later than 3-4 hours before bedtime;
- If you miss lunch, it's better to skip dinner altogether;
- you should approach the table no more than 5 times a day;
- Do not snack between meals;
- The weight of a portion of any food should not exceed 150-200 grams;
- drink at least 1. 5-2 liters of water a day;
- You should drink a glass of water and a glass 1 hour before bedtime before breakfast;
- You should consume more than 1200-2000 Kcal per day (however, it is better to calculate the individual rate on a calculator).
Permitted and prohibited products
The above rules apply to most of the most popular diets. The list of foods allowed and forbidden in different food programs does not differ much 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, sugar-free drinks (tea, coffee, juices, unsweetened fruit drinks), water, hard cheese. |
| Prohibited Products | Pasta (including pasta), various sweet desserts, sugary fizzy drinks, fatty and fried foods, pork, fast food, sugar, factory juices and fruit drinks, bananas, potatoes, eggs (yolks), high-fat dairy productscomposition, fat cheeses, alcohol. |
Effective Weekly Diets
There are many different diets that have been proven to work for just one week. From the nutrition systems listed below, everyone will undoubtedly choose the one that best suits their rhythm of life, taste preferences, temperament and other aspects of life.
Carbohydrate Diet
Carbohydrate intake is minimized in a carbohydrate-free diet (only 50-150 grams per day or no more than 220 Kcal). The menu is based on protein-rich foods. Prohibited products of a carbohydrate-free diet, in addition to the above, include: honey, rice, buckwheat, oatmeal.
Kefir Diet
The essence of this mono diet is that kefir becomes the main product throughout the weight loss program. Drink should not exceed 1% fat. At least 1. 5 liters of kefir should be consumed per day. 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 cucumber. However, cucumber with kefir (drink 1. 5 kg of cucumbers and 2 liters of kefir per day), tomatoes (you should eat 1 kg of cucumbers and 0. 5 kg of tomatoes per day), eggs (you should 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: Day 1 - drinking (only drinks are allowed), Day 2 - vegetables (vegetables cooked without frying and without the addition of fat), Day 3 - drink again, 4th day - fruit (fruits and berries), 5th day - protein (low-fat cottage cheese, cheese, eggs, chicken breast, tea fish, no fat added), 6th day - reconstituted, 7th day- Exit the diet (everything 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 certain 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.
Sports
Diet alone is not enough to lose weight and belly fat. Physical activity is also needed to tone the muscles and skin and prevent stretch marks from appearing. The most effective ring in this regard is the bending of the ring. The hula hoop perfectly warms the abdominal muscles, massages and increases blood circulation. When exercising with a hoop, you need to breathe regularly and keep your abdominal muscles tense, otherwise there will be no results other than bruises. You can start in 10-15 minutes. However, ideally the ring should be wrapped for 30-40 minutes.
It will help you get a flat stomach and exercise without skin:
- Lie on the floor, bend your knees and stretch each other shoulder-width apart, arms outstretched along your ears. Lift 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 do 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. Bend the upper part of the body. Tighten the abdominal muscles, extend your chin to the stomach. Repeat 15-30.
- Lie on your outstretched arms. The toes are shoulder-width apart. Bring your left knee to your left elbow and then take the starting position. Then repeat the exercise with your right foot. Do 3 sets of 15 repetitions.
- Look at your elbows and toes. Pull your body on a straight stick and stand there for 2 minutes. In the next set, lift one leg and hold for another 2 minutes.
- Come to a comfortable position for you (you can lie down). Breathe in and out slowly. Take another small breath and breathe as much as possible. Pull your abdomen in without breathing. Ideally, a notch should form from the ribs to the pelvis. Hold this position for a few seconds. Breathing.
Special procedures
Treatments such as massage and curling are also great tools to help you lose 5 pounds a week and clear your stomach. You do not need to sign up for a massage course or a beauty salon to use these methods.
All this can be done at home. Use special massage devices for self-massage, or simply squeeze and knead the skin in the abdomen. Such a procedure can also act as a preparatory stage before wrapping. By the way, it is worth treating the skin with a scrub before wrinkling.
You need a regular food film next to any product that needs to be placed under the film to pack. It 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 these "ingredients" to your skin and wrap a plastic wrap around your abdomen, wait an hour with warm, high-waisted pants or a blanket, and then take a shower. However, it is not necessary to sleep motionless during the procedure. You can combine dressings with sports.
Additional Recommendations
As the range of products allowed to be consumed during the diet is still limited, the body suffers from vitamin and micronutrient deficiencies. For this reason, during a week of active weight loss, you should include a vitamin and mineral complex in your diet. In addition, when burning fat, dangerous toxins are formed that can cause unpleasant symptoms such as dizziness, nausea and headaches. To prevent this, you need to drink as much water as possible, which will remove toxins from the body.
The volume of water consumed during the day (excluding other beverages) should be at least 1. 5-2 liters.
Keep in mind that any system focused on fast results requires a bit of preparation. Otherwise, the body may fail, side effects may worsen, or an accident may occur. Therefore, you should gradually eliminate forbidden foods from your diet at least a week ago and reduce your sugar intake. All this should be done in reverse order when leaving the diet. However, to maintain harmony, it is better to avoid certain foods altogether or at least limit the amount in your diet. And physical activity should not be abandoned.