How to lose weight at home in a week? A popular question among both men and women. Everyone wants fast results with minimal effort. But, unfortunately, this does not happen. Losing weight is a gradual move towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm health and preserves the result for a long time.
If you're overweight, losing weight can reduce your risk of diabetes, high cholesterol, hypertension, and other health problems. In general, normal body weight is one of the important factors affecting health and life expectancy. However, losing weight too fast can be just as harmful as being overweight.
Nutritionists recommend that you lose no more than 1 kg of weight per week, for this you need to burn 500-1000 more calories than you consume each day. At this pace, the body and soul have time to adapt to a new diet and training regimen. The stress for the body will not be so strong, so after losing weight there will be no breakdowns that can lead to further weight gain.
Diet and daily routine play a major role in weight loss, and training is a helpful way to lose calories and keep muscles in good shape. Below we have collected for you the most effective and affordable exercises for weight loss.
Weight loss exercises at home in 1 week
All exercises for weight loss are selected taking into account their effectiveness. The training plan is approximate so you can change some exercises, make them easier or harder.
Monday
easy run
The first thing that comes to mind when you think of losing weight. On average, jogging for 30 minutes burns 300 calories. Running is very important not for burning calories, but for improving metabolism and training the cardiovascular system.
skipping rope
A simple and affordable workout to burn calories. If you do 120 jumps per minute, you can burn 900 kcal in 1 hour.
Tuesday
Exercise "rock climber"
Emphasize lying down, maintain a straight line of the neck, back and hips. Alternately bring your left knee to the left elbow and your right knee to the right elbow. Gradually increase the speed. Do 2 sets of 25 reps.
"Scissors"
- Put your palms under your thighs and lie on your back on the mat.
- Then lift your head, back and legs off the ground.
- Lower your left leg, then raise and lower your right leg just as it hits the ground.
Perform 3 sets of 12 repetitions with 20 seconds rest between sets.
Wednesday
Squats with kettlebell or dumbbells
- Hold the kettlebell in front of your chest with your feet hip-width apart. Make sure your elbows point down or to the floor.
- Squat down by pushing your hips back and bending your knees. Make sure your knees don't go past your toes.
- Return to the starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with 1 minute rest between sets.
twist
- Lie on your back with your knees bent and feet flat on the floor.
- Put your hands behind your head in a weak castle.
- With the efforts of the press, pull the upper part of the body towards the knees.
- Return to the starting position.
Be sure to inhale as you raise the body and exhale as you lower it.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Retraction and extension of the legs
- Sit on the mat, put your hands behind your back.
- Then lift your feet off the ground and lean back a little.
- Bend your legs and at the same time extend your upper body towards your knees.
- Return to the starting position by straightening your legs and leaning your body back.
Perform 2 sets of 15-20 reps with 1 minute rest between sets.
burpee
- Stand straight, feet shoulder-width apart, back straight.
- Squat with your palms in front of your feet (let's call it the "frog" position for clarity)
- Emphasize lying down with both legs thrown back.
- Return to the "frog" position with a jump.
- Jump, jump and raise your arms above your head.
- Land softly on the ground in the frog position.
Perform 3 sets of 8 reps with 10-20 seconds rest between sets.
Friday
Cycling
It's a pleasant activity to help you burn extra calories. An hour of moderate-intensity cycling can burn about 300 calories, but that's only if you pedal hard. Choose an embossed route for more effective training.
If the weather is not suitable for cycling, use a stationary bike or exercise bike. Be sure to put a fan in front of you, otherwise it will be very hot.
Saturday
wood
A simple and affordable exercise for training the muscles of the press and back.
Lie on the mat with emphasis on your elbows. Keep a straight line between the neck, back and hips. Keep your abs and back tight. Stay in this position for at least 30 seconds and preferably as long as possible. Do 3 sets.
spat
Squats work the quads, glutes, calves, abs, and back muscles.
- Stand straight, feet shoulder-width apart, hands locked at chest level.
- Bend your knees and push your hips back as if sitting in a chair.
- Return to the starting position.
Do 3 sets of 10 repetitions. If the load is easy, increase the number of reps and sets. You can gain weight.
Sunday
Post-workout recovery is key to any training program. You need to rest physically and mentally. Don't think about education, just immerse yourself in other activities that interest you.
Simple Weight Loss Tips
Theoretically, you can lose 4-5 kilos a week, but such short-term and aggressive diets will cause you to gain even more weight after the end of the program. Weight loss is always a gradual, long-term study on yourself and your eating behavior.
While it's not possible to lose a significant amount of weight in one week, we have some tips to help you start losing weight. Just remember to have a balanced diet and regular exercise, do not believe in all kinds of magic diets and weight loss drugs.
1. Eat Less Carbs and More Protein
Following a low-carb diet for a few days can help you lose a few pounds. According to numerous studies, a low-carb diet is a very effective method for losing weight and improving health.
2. Eat Healthy Foods and Avoid Processed Foods
Organic foods tend to be satiating, which allows you to consume fewer calories without feeling hungry. For example, cabbage salad will fill the stomach and satisfy hunger, but the calorie content in it is very low. Highly processed foods contain too many calories in small amounts.
3. Reduce your calorie intake
Reducing the calorie content of the diet is the main and most important factor affecting weight loss. If you take in more calories than your body uses, you will not lose weight.
4. Try intense strength training
Strength training supports a healthy metabolism and hormones. Intense exercise in addition to strength training burns large amounts of calories and aids weight loss. It could be interval training or CrossFit.
5. Get Active Outside the Gym
Increase your daily physical activity to burn more calories and lose weight. Walking to the grocery store or work, taking the stairs instead of the elevator, and even cleaning your house can help you burn more calories.
6. Try Intermittent Fasting
Intermittent fasting, like other diets, aims to reduce daily calorie intake. The method will help those who do not want to count calories. The essence of the method is to eat only at certain intervals. For example, fasting for 16 hours and eating normally for 8 hours. Or 20 hours of fasting and 4 hours of food.
7. Eat healthy
When compiling a diet, think about what you can add to your regular diet, not what to refuse. For example, by adding more fiber and protein to the diet, you will feel less hungry and the total calorie content will decrease.
8. Avoid sweets
If you like sweet things, you don't need to deprive yourself of this pleasure completely. Enough to reduce the amount. Complete rejection of sweets can hit the nervous system hard.
9. Drink Enough Liquid
People often confuse thirst with hunger. If you feel hungry, drink a glass of water. Water contains no calories, making it ideal for weight loss. You can add lemon or a few mint leaves to the water for taste.
10. Set long-term goals
To stay healthy in the long run, you need to change your lifestyle and not just focus on achieving short-term goals.
11. Get enough sleep
Sleep is very important for weight loss. Sleep at least 7-8 hours a day. This will keep you fit and in a good mood. More sleep, less stress, less spontaneous snacking.
How can you track your weight loss progress?
Simply using a scale is not enough to monitor progress in weight loss. There are many other ways to track changes in your body and enjoy intermediate successes.
Measure your body with a tape
Measure the problem areas of the body that you want to reduce and write down the values. Measure 1-2 times a month to make sure you are moving in the right direction.
Measure your body fat
You may not be able to lose weight due to training because fat mass is replaced by muscle. The body will change, but the number on the scale will not change much. Use a body fat meter to track how much fat you've lost.
take a picture of yourself
It can be difficult to notice changes in your body when you look in the mirror. Take photos periodically to compare with previous shots. This will motivate you and help you measure the effectiveness of the program.
Evaluate your fitness
Losing weight should not be the only goal. The best strategy is to be healthier and fitter. If you could run 1 km before you started losing weight and now you can easily run 3 km, you are on the right track.
Check body mass index
A sure sign of weight loss is a change in body mass index or BMI (height-to-weight ratio). Use the online calculator to enter your information. When you lose weight, your BMI should drop as well. A normal BMI is between 18. 5 and 24. 9, 25-29. 9 is overweight, and 30 and above is obese.
Conclusion
To achieve your goals, you must be patient and stick to a long-term strategy. Try to burn more calories than you consume. Get enough sleep, avoid stressful conditions, stick to an exercise regimen. In this way, you will protect your health for a long time and increase your quality of life.