How to lose weight at home in a week? A popular question among men and women. Everyone wants quick results with minimal effort. But, unfortunately, that doesn't happen. Losing weight is a gradual movement towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm your health and maintains the result for a long time.
If you are overweight, losing weight can reduce your risk of diabetes, high cholesterol, high blood pressure, and other health problems. In general, normal body weight is one of the important factors that affect health and life expectancy. However, losing weight too quickly can be just as harmful as being overweight.
Nutritionists recommend losing weight no more than 1 kg per week, for this every day you need to burn 500-1000 more calories than you consume. At this rate, the body and psyche have time to adapt to a new diet and training regimen. The stress to the body will not be as strong, so after losing weight there will be no breakdowns that can lead to even greater weight gain.
Diet and daily routine play a major role in weight loss, and training is a helpful way to lose calories and keep your muscles in good shape. Below, we have gathered 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 weight loss effectiveness. The training plan is approximate, so you can change some exercises, make them easier or more difficult.
Monday
easy run
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.
jump rope
A simple and affordable workout to burn calories. If you do 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "climber"
Emphasize lying down, keep a straight line from the neck, back and hips. Alternately, bring your left knee to your left elbow, your right knee to your right elbow. Increase the pace gradually. Do 2 sets of 25 repetitions.
"Scissors"
- Place your palms under your thighs and lie on your back on the mat.
- After that, lift your head, upper back and legs off the floor.
- Lower your left leg, then raise and lower your right leg when it's about to hit the ground.
Perform 3 sets of 12 repetitions with 20 seconds of 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 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 to 5 sets of 10 to 12 repetitions with 1 minute rest between sets.
cheering
- Lie on your back on the mat with your knees bent and your 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 starting position.
Make sure you inhale as you lift your body and exhale as you lower your body.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Leg retraction and extension
- Sit on the mat, place your hands behind your back.
- Then, lifting your feet off the floor, lean back a little.
- Bend your legs and at the same time, stretch 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 repetitions with 1 minute rest between sets.
squat
- Stand tall, feet shoulder-width apart, back straight.
- Squat down with your palms in front of your feet (let's call this the "frog" position for clarity)
- Emphasize lying down, throwing both legs back.
- Return to the "frog" position with a jump.
- Jump up, in a jump raise your arms above your head.
- Land gently on the floor in a frog position.
Perform 3 sets of 8 repetitions with 10-20 seconds of rest between sets.
Friday
A bike ride
An enjoyable activity that will help you burn extra calories. Cycling for an hour at moderate intensity can burn about 300 calories, but only if you pedal hard. For the most effective workout, choose a route with relief.
If the weather is not suitable for cycling, use an exercise bike or an exercise bike. Be sure to put a fan in front of you, otherwise it will be very hot.
Saturday
board
A simple and affordable exercise to train your press and back muscles.
Lie on the mat with emphasis lying down, supporting yourself 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 long as you can. Do 3 sets.
squats
The squat works the quads, glutes, calves, abs, and back.
- Stand tall, feet shoulder-width apart, hands clasped at chest height.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to starting position.
Do 3 sets of 10 repetitions. If the load is easy, increase the number of repetitions and sets. You can take weight.
Sunday
Recovery from training is critical to any training program. You must rest physically and mentally. Don't think about training, immerse yourself completely in other activities that interest you.
Simple weight loss tips
Theoretically, you can lose 4-5 kg in a week, but these short-term, aggressive 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's not possible to lose significant weight in a week, we have some tips to help you start losing weight. Just don't forget about a balanced diet and regular exercise, don't 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 shed a few pounds. According to several studies, a low-carb diet is a very effective method of 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, coleslaw fills the stomach and satisfies 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 uses.
4. Try intense strength training
Strength training supports healthy metabolism and hormones. In addition to strength training, intense exercise burns a lot of calories and helps you lose weight. It could be interval training or CrossFit.
5. Be active outside the gym
To burn more calories and lose weight, increase your daily physical activity. Walking to the 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 any other diet, aims to reduce 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 eating. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When compiling a diet, think about what you can add to your regular diet, not what you can refuse. For example, as you add 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 that pleasure. Enough to reduce the amount. A complete rejection of sweets can hit the nervous system hard.
9. Drink plenty of fluids
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. To taste, you can add lemon or some mint leaves to the water.
10. Set long-term goals
To stay healthy in 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. Sleep at least 7-8 hours a day. This will keep you in shape 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 keep up with your body's changes and enjoy intermediate successes.
Measure your body with a tape
Measure the problem areas on the body that you would like to reduce and write down the values. Take measurements 1-2 times a month to make sure you are moving in the right direction.
Measure your body fat
Due to training, you may not lose weight as the fat mass will be replaced by muscle. The body will change, but the number on the scale will hardly change. Use a body fat meter to track how much fat you are losing.
take a picture of you
It can be hard to notice changes in your body when you look in the mirror. Take photos periodically to compare them with previous photos. This will keep you motivated and help you measure the effectiveness of the program.
Assess your fitness
Losing weight shouldn't be the only goal. The best strategy is to become healthier and fitter. If before you started to lose weight you ran 1 km and now you easily run 3 km, 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 data. 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 must be patient and stick to a long-term strategy. Strive to burn more calories than you consume. Get enough sleep, avoid stressful conditions, maintain an exercise regimen. In this way, you will maintain your health for a long time and improve your quality of life.