How to lose weight at home in a week? A popular question among both men and women. Everyone wants fast results with a minimum of effort. But unfortunately that does not happen. Losing weight is a gradual move toward a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm health and keeps the result for a long time.
If you are overweight, weight loss 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. But losing weight very fast can be just as harmful as being overweight.
Nutritionists recommend that you do not lose more than 1 kg per week, for this you need to burn 500-1000 calories more every day than you consume. At this pace, the body and psyche have time to adapt to a new diet and exercise regimen. Stress for the body will not be so strong, so after weight loss there will be no breakdown that can lead to even more weight gain.
Diet and daily routines play the main role in losing weight, and exercise is a helpful method for losing calories and keeping the muscles in good shape. Below we have compiled the most effective and affordable weight loss exercises for you.
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 change some exercises, make them easier or harder.
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 to burn calories, but to improve metabolism and train the cardiovascular system.
skipping 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
Train "mountaineer"
Take a weight lying down, keep a straight line of neck, back and hips. Move alternately left knee to left elbow, right knee to right elbow. Gradually increase the pace. Do 2 sets of 25 reps.
"Scissors"
- Place your palms under your thighs and lie on your back on the mat.
- Then lift your head, upper back and legs off the ground.
- Lower your left leg, then lift and lower your right leg, just as it is about to hit the ground.
Perform 3 sets of 12 reps 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 point down or toward the floor.
- Squat down by pushing your hips back and bending your knees. Make sure your knees do not 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.
Twisting
- Lie on your back on the mat with your knees bent and your feet flat on the floor.
- Place your hands behind your head in a weak slot.
- With the action of the press, you pull the upper part of the body to the knees.
- Return to starting position.
Be sure to inhale as you lift your body up and exhale as you lower.
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 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.
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 this "frog" position for clarity)
- Take a weight lying down, throwing both legs back.
- Return to the "seed" position with a jump.
- Jump up, in a jump lift your arms over your head.
- Land softly on the ground in a seed position.
Perform 3 sets of 8 reps with 10-20 seconds of rest between sets.
Friday
A ride on the bike
A pleasant activity that will help burn extra calories. Cycling for an hour with moderate intensity can burn about 300 calories, but only if you step hard on the pedals. For more effective training, choose a route with relief.
If the weather is not suitable for cycling, use a stationary bike or an exercise bike. Be sure to put a fan in front of you, otherwise it will get very hot.
Saturday
plank
A simple and affordable exercise for training the press and back muscles.
Lie down on the mat in a weight lying, leaning on your elbows. Keep a straight line between the neck, back and hips. Keep your abdominal muscles and back tight. Stay in this position for at least 30 seconds, and preferably as much as you can. Make 3 sets.
Squats
Squats work on the quads, glutes, calves, abdominal muscles and back.
- Stand straight with 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 starting position.
Do 3 sets of 10 reps. If the load is light, increase the number of repetitions and sets. You can take weight.
Sunday
Recovery from training is the key to any training program. You need to rest physically and mentally. Do not 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 such short-term and aggressive diets lead to even more weight gain after the end of the program. Weight loss is always a gradual, long-term work with yourself and your eating behavior.
While it is not possible to lose weight significantly in a week, we have some tips to help you start losing weight. Just do not forget a balanced diet and regular exercise, do not believe in all kinds of magic diets and weight loss medications.
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 diet low in carbohydrates is a very effective method for weight loss and health improvement.
Eat healthy foods and avoid processed foods
Organic foods tend to satiate, allowing you to consume fewer calories without feeling hungry. For example, coleslaw will fill the stomach and quench the hunger, but the calorie content of it is very low. Highly processed foods contain many calories in a small amount.
3. Reduce your calorie intake
Reducing the calorie content of the diet is the most important and important factor that affects weight loss. You can not 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 training burns a large amount of calories and helps to lose weight. It can be interval training or CrossFit.
5. Get active outside the gym
To burn more calories and lose weight, you need to increase your daily physical activity. Going to the store or to work, taking the stairs instead of the elevator and even cleaning your home can all help you burn more calories.
6. Try intermittent fasting
Intermittent fasting, like any other diet, 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, 16 hours of fasting and 8 hours of normal eating. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When putting together a diet, think about what you can add to your regular diet, and not what you should refuse. For example, by adding more fiber and protein to your diet, you will feel less hungry and the total calorie 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 complete rejection of sweets can hit the nervous system hard.
9. Drink enough 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. 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 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 in shape and in a good mood. More sleep, less stress, less spontaneous snack.
How to track your weight loss
To track the progress of losing weight, it is not enough just to use weights. There are many other ways to keep track of your body changes and enjoy intermediate successes.
Measure your body with a ribbon
Measure the problem areas on the body that you want 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 exercise, do not lose weight because the fat mass is replaced by muscle. The body will change, but the number on the weight will hardly change. Use a body fat meter to track how much fat you are losing.
Take a picture of yourself
It can be hard to feel changes in your body when you look at yourself in the mirror. Take pictures at regular intervals to compare them with previous pictures. This will keep you motivated and help you measure the effectiveness of the program.
Assess your fitness
Losing weight should not be the only goal. The best strategy is to get healthier and healthier. If before you started losing weight you could run 1 km, and now 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 information. When you lose weight, your BMI should also drop. A normal BMI is between 18, 5 and 24, 9, while 25-29, 9 are overweight and 30 and over are 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 plan. That way, you will maintain your health for a long time and improve your quality of life.