How to lose weight at home in a week? A popular question among men and women. Everyone wants fast results with minimal effort. But, unfortunately, this doesn't happen. Losing weight is a gradual move towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm health and maintains the result for a long time.
If you are overweight, losing weight can reduce the risk of diabetes, high cholesterol, high blood pressure, and other health problems. In general, normal body weight is one of the important factors affecting health and life expectancy. However, losing weight very quickly can be as harmful as being overweight.
Nutritionists recommend losing weight no more than 1 kg per week, so every day you need to burn 500-1000 calories more than you consume. At this rate, the body and psyche have time to adjust to a new diet and training regimen. Stress for the body will not be so strong, so after losing weight there will be no breakdowns that can lead to even greater weight gain.
Diet and daily routine play the main role in weight loss, and exercise is an auxiliary 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 are selected taking into account their effectiveness for weight loss. The training plan is approximate, so you can modify some exercises, make them easier or more difficult.
Monday
Easy ride
The first thing that comes to mind when it comes to weight loss. On average, 30 minutes of running burns 300 calories. Running is important not so much for burning calories, but for improving metabolism and training the cardiovascular system.
skipping rope
A simple and inexpensive workout to burn calories. If you do 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "rock climber"
Put the emphasis lying down, keep a straight line of the neck, back and hips. Alternatively, bring the left knee to the left elbow, the right knee to the right elbow. Gradually increase the pace. Do 2 sets of 25 reps.
"Scissors"
- Place your palms under your thighs and lie flat on your back on the mat.
- After that, lift your head, upper back, and legs off the ground.
- Lower your left leg, then raise and lower your right leg just as it is about to touch the ground.
Do 3 sets of 12 reps with 20 seconds of rest between sets.
Wednesday
Squat with kettlebells or dumbbells
- Keep the kettlebell in front of your chest, feet hip-width apart. Make sure your elbows are pointing down or towards the floor.
- Squat down by pushing your hips back and bending your knees. Make sure your knees don't go over 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.
Twisting
- Lie on your back on the mat 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 body to the knees.
- Return to the starting position.
Make sure you inhale when you lift your body and exhale when you lower it.
To start, do 2 sets of 12 reps with 1 minute of rest between sets.
Thursday
Retraction and extension of the legs
- Sit on the mat, put your hands behind your back.
- Then, lifting your feet off the ground, lean back slightly.
- Bend your legs and at the same time stretch your upper body towards the knees.
- Return to the starting position by straightening your legs and bending your body back.
Do 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 a "frog" position for clarity)
- Put the emphasis lying down, throwing both legs back.
- Return to the "frog" position with a jump.
- Jump high, in a jump raise your arms above your head.
- Land softly on the ground in a frog position.
Do 3 sets of 8 reps with 10-20 seconds of rest between sets.
Friday
A bicycle ride
A pleasant activity that will help burn extra calories. Pedaling for an hour at moderate intensity can burn around 300 calories, but only if you pedal hard. For a more effective workout, choose a path with relief.
If the weather is not suitable for cycling, use an exercise bike or stationary bike. Make sure you put a fan in front of you, otherwise it will be very hot.
Saturday
table
A simple and inexpensive exercise to train the press and back muscles.
Lie on the mat with emphasis lying down, leaning on your elbows. Keep a straight line between your neck, back and hips. Keep your abs and back tight. Stay in this position for at least 30 seconds and preferably as much as possible. Do 3 sets.
Squat
Squats work the quads, glutes, calves, abs, and back.
- Stand straight, feet shoulder-width apart, hands locked at chest height.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to the starting position.
Do 3 sets of 10 reps. If the load is easy, increase the number of reps and sets. You can gain weight.
Sunday
Recovery from training is the key to any training program. You need to rest physically and mentally. Do not think about training, completely immerse yourself in other activities that interest you.
Simple tips for losing weight
Theoretically, you can lose 4-5 kg in a week, but such aggressive and short-term diets lead to even greater weight gain after the program ends. Weight loss is always a gradual, long-term work on yourself and your eating behavior.
While it is not possible to lose weight in a week, we have some tips to help you start losing weight. Just don't forget about a balanced diet and regular workouts, don't believe all kinds of magic diets and weight loss drugs.
1. Eat fewer carbohydrates 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 carbohydrate diet is a very effective method of losing weight and improving health.
2. Eat healthy foods and avoid processed foods
Organic foods tend to get full, which allows you to consume fewer calories without feeling hungry. For example, coleslaw will fill the stomach and satisfy hunger, but the calorie content is very low. Highly processed foods contain a lot of calories in a small amount.
3. Reduce your calorie intake
Reducing the calorie content of the diet is the main and most important factor influencing weight loss. You cannot lose weight if you eat more calories than your body consumes.
4. Try intense strength training
Strength training supports healthy metabolism and hormones. In addition to strength training, intense exercise burns a large amount of calories and helps you lose weight. It can be interval training or CrossFit.
5. Get active outside the gym
To burn more calories and lose weight, increase your daily physical activity. Going to the store or work, taking the stairs instead of the elevator, and even cleaning the house can help you burn more calories.
6. Try intermittent fasting
Intermittent fasting, like any other diet, is aimed at reducing your 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 specified intervals. For example, 16 hours of fasting and 8 hours of normal nutrition. Or 20 hours of fasting and 4 hours of nutrition.
7. Eat healthy
When compiling a diet, think about what you can add to your regular diet and not what to refuse. For example, by adding more fiber and protein to your diet, you will feel less hungry and your total calorie content will decrease.
8. Avoid sweets
If you like sweet things, you don't have to completely deny yourself this pleasure. Enough to reduce the amount. A complete rejection of sweets can hit the nervous system hard.
9. Drink enough fluids
People often confuse thirst with hunger. If you are hungry, drink a glass of water. Water contains no calories, making it ideal for weight loss. For the taste, you can add some lemon or mint leaves to the water.
10. Set long-term goals
To stay healthy over the long term, 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. Get at least 7-8 hours of sleep a day. This will keep you fit and in a good mood. More sleep, less stress, less spontaneous snacking.
How to track your weight loss progress
To track your weight loss progress, it's not enough to just use scales. There are many other ways to track your body changes and achieve intermediate successes.
Measure your body with a tape
Measure the problem areas of the body that you would like to reduce and write down the values. Take measurements 1-2 times a month to make sure you're moving in the right direction.
Measure your body fat
Due to training, you may not lose weight, because the fat mass will be replaced by the muscles. The body will change, but the number on the scale is unlikely to change. Use a body fat meter to track how much fat you are losing.
Take a picture of yourself
It can be difficult to notice changes in your body when you look in the mirror. Take pictures periodically to compare them with previous shots. This will keep you motivated and help you measure the effectiveness of the program.
Evaluate your fitness
Losing weight shouldn't be the only goal. The best strategy is to become healthier and fitter. If before you started losing weight you could run 1km, and now you easily run 3km, then you are on the right track.
Check your body mass index
A sure sign of weight loss is a change in body mass index, or BMI (weight-to-height ratio). Use the online calculator to enter your details. As you lose weight, your BMI should also decrease. A normal BMI is between 18. 5 and 24. 9, while 25-29. 9 is overweight and 30 and above is obese.
Result
To achieve your goals, you need to be patient and stick to a long-term strategy. Strive to burn more calories than you consume. Get enough sleep, avoid stressful conditions, stick to an exercise regimen. This way you will maintain your health for a long time and improve your quality of life.