How to lose weight at home in a week? A popular question among men and women. Everyone wants quick results with a minimum of effort. But unfortunately this does not happen. Losing weight is a gradual movement toward 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're 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 affecting 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 calories more than you consume. At this rate, the body and psyche have time to adjust 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 failures that can lead to even more weight gain.
Diet and daily routine play the main role in weight loss, and training 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.
Exercises to lose weight at home in 1 week
All exercises are selected with their effectiveness in weight loss in mind. 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 losing weight. On average, 30 minutes of running burns 300 calories. Running is important not so much to burn calories, but to improve metabolism and train the cardiovascular system.
jump the rope
A simple and inexpensive workout to burn calories. If you do 120 jumping jacks per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "rock climber"
Take an emphasis lying down, keep a straight line of the neck, back and hips. Alternately bring left knee to left elbow, right knee to right elbow. Gradually increase the pace. 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 ground.
- Lower your left leg, then lift and lower your right leg just as it's about to hit the ground.
Do 3 sets of 12 reps with 20 seconds rest between sets.
Wednesday
Squats with kettlebells or dumbbells
- Hold the kettlebell in front of your chest, feet hip-width apart. Make sure your elbows point down or toward the ground.
- 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.
Cramp
- Lie on your back on the mat with your knees bent and feet flat on the floor.
- Put your hands behind your head on a weak castle.
- With the efforts of the press, pull the upper body to the knees.
- Go back to the starting position.
Make sure to 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
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 your knees.
- Return to the starting position by straightening your legs and leaning your body back.
Do 2 sets of 15-20 reps with 1 minute rest between sets.
burpees
- Stand up straight, feet shoulder-width apart, back straight.
- Squat down with your palms facing your feet (let's call it the "frog" position for clarity)
- Take an emphasis lying down, throwing both legs back.
- Return to the "frog" position with a jump.
- Jump, jump up and 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 rest between sets.
Friday
a bike ride
A pleasurable activity that will help you burn extra calories. Riding a bike for an hour at a moderate intensity can burn around 300 calories, but only if you pedal hard. For a more effective workout, choose a bumpy route.
If the weather is not suitable for cycling, use an exercise bike or exercise bike. Make sure to put a fan in front of you, otherwise it will be very hot.
Saturday
plank
A simple and affordable exercise for training the muscles of the press and back.
Lie down on the mat with an 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 long as you can. Do 3 sets.
squats
Squats work the quads, glutes, calves, abs, and back.
- Stand up straight, feet shoulder-width apart, hands clasped at chest level.
- Bend your knees and push your hips back as if you were sitting on a chair.
- Go back to the starting position.
Do 3 sets of 10 repetitions. If the load is easy, increase the number of reps and sets. You can take weight.
Sunday
Training recovery is key to any training program. You must rest physically and mentally. Don't think about training, fully immerse yourself in other activities that interest you.
Simple tips to lose weight
Theoretically, you can lose 4-5 kg in a week, but these short-term and aggressive diets lead to even more weight gain after the end of the program. Weight loss is always gradual, long-term work on you and your eating behavior.
While it's not possible to lose a lot of weight in a week, we have some tips to help you start losing weight. Just do not forget about a balanced diet and regular workouts, do not believe in 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 for losing weight and improving health.
2. Eat healthy foods and avoid processed foods
Organic foods tend to fill you up, allowing you to consume fewer calories without feeling hungry. For example, coleslaw will fill your 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 caloric 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 a healthy metabolism and hormones. In addition to strength training, intense exercise burns a lot of calories and helps with weight loss. It can be interval training or CrossFit.
5. Stay 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 the 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 specific 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 and not what you should give up. For example, by adding more fiber and protein to your diet, you will feel less hungry and your total caloric content will decrease.
8. Avoid sweets
If you like sweet things, you do not have to completely deny yourself this pleasure. Enough to reduce the amount. A total rejection of sweets can severely affect the nervous system.
9. Drink enough fluids
People often confuse thirst with hunger. If you feel that you are hungry, drink a glass of water. Water contains no calories, making it ideal for weight loss. For taste, you can add lemon or a few 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 fit and in a good mood. More sleep, less stress, fewer spontaneous snacks.
How to track your weight loss progress
To track weight loss progress, it's not enough to just use scales. There are many other ways to keep track of your body changes and enjoy 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 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're losing.
take a photo of yourself
It can be hard to notice changes in your body when you look in the mirror. Take photos 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 should not be the only goal. The best strategy is to be healthier and fitter. If before you started losing weight you could run 1 km, and now you easily run 3 km, then 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 (weight-to-height ratio). Use the online calculator to enter your data. As you lose weight, your BMI should also drop. A normal BMI is between 18. 5 and 24. 9, while 25-29. 9 is overweight and 30 or more is obese.
Leave
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, follow an exercise regimen. In this way, you will maintain your health for a long time and improve the quality of life.