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, this does not happen. Losing weight is a gradual movement towards 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, then 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 very 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 pace, the body and psyche have time to adapt 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 more weight gain.
Diet and daily routine play the main role in losing weight, 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 for weight loss 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 for burning calories, but for improving metabolism and training the cardiovascular system.
jumping rope
A simple and affordable workout for burning calories. If you do 120 jumps 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 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 down on your back on the mat.
- After that, raise 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 rest between sets.
Wednesday
Squats with kettlebell or dumbbells
- Hold 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 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.
- Put your hands behind your head in a weak castle.
- With the efforts of the press, pull the upper part of the body to the knees.
- Return to starting position.
Be sure to inhale when lifting the body up and exhale when lowering.
To begin, 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 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 reps with 1 minute rest between sets.
burpee
- Stand straight, 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)
- Take an emphasis 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 softly on the ground in a frog position.
Perform 3 sets of 8 reps with 10-20 seconds rest between sets.
Friday
A ride on the bicycle
A pleasant activity that will help burn extra calories. Cycling for an hour at moderate intensity can burn about 300 calories, but only if you pedal hard. 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 be very hot.
Saturday
plank
A simple and affordable exercise for training the muscles of the press and back.
Lie down on the mat in an emphasis lying, leaning 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 much as you can. Do 3 sets.
Squats
Squats work the quads, glutes, calves, abs, and back.
- Stand straight, feet shoulder-width apart, hands locked at chest level.
- 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 easy, increase the number of repetitions and approaches. You can take weight.
Sunday
Recovery from training is key to any training program. You must rest physically and mentally. Do not think about training, completely immerse yourself 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 on yourself and your eating behavior.
Although it is impossible to lose significant 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 all sorts of magical 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 numerous studies, a low-carbohydrate diet is a very effective method of weight loss and health improvement.
2. Eat Healthy Foods and Avoid Processed Foods
Organic foods tend to be filling, allowing you to consume fewer calories without feeling hungry. For example, cabbage salad will fill the stomach and satisfy hunger, but its 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 can't 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 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, increase your daily physical activity. Walking 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, is aimed at reducing the 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, and not about 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 Fluid
People often confuse thirst with hunger. If you feel like 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 run, you need to change your lifestyle, and not focus only 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 to track your weight loss progress
To track progress in losing weight, it is not enough to use only 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 are 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 scales will hardly change. Use a body fat meter to track how much fat you're losing.
Take a photo of yourself
It can be difficult 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.
Assess your fitness
Losing weight should not be the only goal. The best strategy is to become 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
One sure sign of weight loss is a change in body mass index, or BMI (weight-for-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.
Outcome
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, stick to an exercise regimen. In this way, you will maintain your health for a long time and improve the quality of life.