Even at home, it is possible to lose 5 kg of belly and remove the abdomen in just one week! How to lose weight in such a short period of time without harming health? Read more about everything in this article!
In fact, it is possible to eliminate the excess 5 kg of weight and abdominal swelling in just 7 days. However, in order to obtain the desired results, not only must one stick to the diet, but also physical exercise and special procedures must be forgotten. Such a set of measures will help achieve the harmony that people cherish in the shortest possible time and maintain stability in the coming months.
Principles of Nutrition
In order to lose up to 5 kg of excess weight in a week, you must first change your usual eating habits. The new principle should not only be within 7 days of active weight loss, but also must be followed afterwards. It should be based on the following assumptions:
- You only need to eat when you are really hungry (not when you smell a smell or when you have nothing to do while watching TV);
- refuse to use frying;
- Observe strict daily work (breakfast, lunch and dinner must be carried out at the same time);
- Never skip breakfast;
- The last meal should be no later than 3-4 hours before bedtime;
- You should not visit the table more than 5 times a day;
- Don’t eat snacks between meals.
- The weight of a serving of any plate must not exceed 150-200 grams.
- Drink at least 1. 5 to 2 liters of water every day;
- 1 hour before breakfast, drink a glass of water and a glass before going to bed.
- , your daily calorie consumption does not exceed 1200-2000 Kcal (however, it is best to calculate a single rate on a calculator).
Allowed and prohibited products
The above guidelines apply to most popular diets. Moreover, the list of allowed and prohibited foods in various food plans is not much different.
| Approved products | Seasonal vegetables (except potatoes), unsweetened fruits and berries, lean meats (Turkey, chicken, rabbit, beef), lean fish and seafood, eggs (protein), low-fat dairy products, unsweetened beverages (tea, Coffee), fruit juice, non-sugar fruit drink), water, hard cheese. |
| Prohibited products | Pasta (including pasta), various desserts, sugared carbonated drinks, fat and fried foods, pork, fast food, sugar, factory juices and fruit drinks, bananas, potatoes, eggs (egg yolk), high dairy productsFat content, fatty cheese, alcohol. |
Effective weekly diet
There are many different diets, and only one week of diet design has been proven effective. From the nutritional systems listed below, everyone will definitely choose a nutritional system that best suits their pace of life, taste preferences, temperament and other aspects of life.
No carbohydrate diet
In a carbohydrate-free diet, the consumption of carbohydrates is minimized (only 50-150 grams per day or no more than 220 Kcal). The menu is based on protein-rich foods. In addition to those listed above, prohibited products on a no-carbohydrate diet include honey, rice, buckwheat, and oatmeal.
Kefir diet
The essence of this single diet is that kefir becomes the main product in the entire weight loss program. The fat in the beverage should not exceed 1%. At least 1. 5 liters of kefir should be consumed daily. The kefir diet allows the use of the following products: cooked or steamed lean meat and fish, low-fat cheese, apples, cucumbers, tomatoes, dried fruits.
Cucumber diet
Obviously, the main product of the program is cucumber. However, cucumbers can be combined with kefir (1. 5 kg of cucumbers per day, drink 2 liters of kefir), tomatoes (1 kg of cucumbers and 0. 5 kg of tomatoes per day), eggs (2 boiled eggs per day)Combined) and about 2 kg of cucumber).
Favorite diet
This diet is based on the principle of alternating high-calorie and low-calorie days: the first day-drinking (only alcohol is allowed), the second day-vegetables (vegetables prepared in any way, except for frying, No oil added), 3 Day 1-Drink again, Day 4-Fruits (fruits and berries), Day 5-Protein (low-fat cheese, cheese, eggs, chicken breast, river fish, no oil), Day 6Day-drinking again on the 7th day-withdrawing from the diet (allowing all diets in the menu for the previous days).
Lazy Eating
A lazy diet includes avoiding prohibited foods, a strict diet and a certain body fluid intake system. Therefore, 20 minutes before each meal, you need to drink 2 cups of purified water, and an hour later, you need to drink a cup of green tea.
Practice
Diet alone is not enough to get rid of excess weight and belly fat. In order to exercise muscles and skin and avoid stretch marks, physical exercise is also necessary. The most effective exercise in this regard is to twist the hoop. The hula hoop can perfectly heat the abdominal muscles, massage and increase blood circulation. During training with the hoop, you should breathe regularly and keep your abdominal muscles tense, otherwise there will be no results other than abrasions. You can start from 10 to 15 minutes. However, ideally, the hoop should be twisted within 30-40 minutes.
will help you flat abdomen and exercise without shell:
- Lie on the floor, bend your knees, spread them shoulder-width apart, and extend your arms along your ears. Lift your body and straighten your toes with your hands. Stay in this position for a few seconds, then slowly return to the starting position. It's best to use 3 groups as a group, and do 15-30 repetitions in each group.
- Lie on your back, bend your legs, spread them shoulder-width apart, and place your hands on your head. Twist the upper body. Tighten the abdominal muscles and stretch the chin toward the stomach. Do it 15 to 30 times.
- Sit down with arms straight. Keep your feet apart, toes shoulder-width apart. Put your left knee on your left elbow and start to start. Then repeat the exercise with the right leg. Do 3 sets of 15 reps.
- Lie down with elbows and toes down. Put your body into the horizontal bar and stand for 2 minutes. In the next set of movements, lift one leg and hold it again for 2 minutes.
- Find a comfortable position for you (you can lie on the floor). Inhale and exhale slowly. Hold your breath again and exhale as much as possible. Stop breathing and pull the stomach inward. Ideally, a gap should be formed from the ribs to the pelvic bone. Hold this position for a few seconds. Exhale
Special procedures
Treatments such as massage and wraps are also excellent methods, which will help you lose 5 kg within a week and eliminate your stomach. In order to use these methods, there is no need to register for a massage course or in a beauty salon.
All of these can be done at home. To perform a self-massage, use a special massager or simply pinch the skin of the abdomen. Such a procedure can also serve as a preparation stage before packaging. By the way, just before wrapping, it is worth treating the skin with a scrub.
For packaging, you need regular plastic wrap and any products that need to be placed under the film. It can be honey (the most effective is a mixture of honey and pepper), seaweed, coffee, cocoa, blue clay or essential oils. Apply any of the listed "ingredients" to your skin, wrap your abdomen with plastic wrap, wait an hour with warm high-waisted pants or blankets, and then take a shower. However, there is no need to lie motionless during the operation. You can combine wrapping with exercise.
Other suggestions
As the range of products allowed in the diet is still limited, the fact is that the human body lacks vitamins and trace elements. Therefore, within a week of active weight loss, you must include vitamin and mineral complexes in your diet. In addition, when fat is burned, dangerous toxins are formed. These toxins can cause unpleasant symptoms such as dizziness, nausea and headaches. In order to avoid this situation, it is necessary to drink as much water as possible, so as to remove toxins from the body.
The amount of water you drink per day (excluding other beverages) must be at least 1. 5-2 liters.
Don’t forget that any system designed to get results quickly requires some preparation. Otherwise, the body may become exhausted, side effects may worsen, or breakdown may follow. Therefore, at least one week in advance, banned foods should be gradually removed from the diet and sugar intake should be reduced. When leaving the diet, all these must be done in reverse order. However, in order to maintain harmony, it is best to reject certain foods altogether, or at least limit the amount of food in the diet. And you should not give up physical exercise.