How to lose weight at home in a week? A popular issue among both men and women. Everyone wants fast results with minimal effort. But unfortunately this is not the case. Weight loss is a gradual move towards a long-term goal. Unlike "shock" weight loss, slow weight loss is not harmful to health and keeps the result for a long time.
If you are overweight, losing weight can reduce your risk of diabetes, high cholesterol, hypertension and other health problems. Overall, a normal body weight is one of the important factors that affects health and life expectancy. However, very rapid weight loss can be just as harmful as being overweight.
Nutritionists recommend losing no more than 1 kg per week, for this purpose you need to burn 500-1000 calories more than you consume every day. At this pace, the body and psyche have time to adapt to a new diet and training regime. The stress on the body will not be as strong, so after slimming there will be no breakdown that can lead to even more weight gain.
Diet and daily routine play a key role in weight loss, and exercise is a tool to lose calories and keep your muscles in good shape. Below we have summarized the most effective and affordable weight loss exercises for you.
Exercises to lose weight at home in 1 week
All exercises are selected based on their effectiveness in weight loss. The workout plan is approximate, so you can change some exercises to make them easier or harder.
Monday
Easy running
The first thing that comes to mind when it comes to weight loss. Running an average of 30 minutes burns 300 calories. Running is important not so much for burning calories, but for improving your metabolism and training your cardiovascular system.
jump rope
A simple and inexpensive workout to burn calories. With 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "rock climber"
Emphasize lying down, keep the neck, back and hips straight. Alternately, tighten the left knee to the left elbow, the right knee to the right elbow. Gradually increase the pace. Make 2 sets with 25 repetitions.
"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 repetitions with a 20-second interval between sets.
Wednesday
Squash with a kettle or dumbbells
- Hold the kettle in front of your chest, feet wide at your hips. Make sure your elbows are facing down or towards the floor.
- Squat by pushing your hips back and bending your knees. Make sure your knees are not long toes.
- Return to starting position and repeat the exercise.
Perform 3-5 sets with 10-12 reps with 1 minute rest between sets.
Twisting
- Lie on your back on a carpet with your knees bent and your feet on the floor.
- Put your hands behind your head in a weak castle.
- Pull your upper body to the knees with a press effort.
- Return to starting position.
Be sure to inhale by lifting your body and exhale by lowering.
To get started, do 2 sets of 12 repetitions with a 1 minute break between sets.
Thursday
Retraction and extension of legs
- Sit on the mat, put your hands behind your back.
- Then lean back slightly when lifting your legs off the ground.
- Bend your legs and at the same time stretch your upper body against your knees.
- Return to starting position by straightening your legs and tilting your body back.
Perform 2 sets of 15-20 repetitions with a 1 minute interval between sets.
burpee
- Stand straight, feet shoulder-width apart, back straight.
- Squat with your palms in front of your feet (for the sake of clarity, let's call it the "frog" position)
- Emphasize lying down, throwing both legs back.
- Return to the "frogs" position by jumping.
- Jumps up, jumps above the head.
- Land softly on the ground in a frog position.
Perform 3 sets of 8 repetitions with a 10-20 second interval between sets.
on Friday
Cycling
An enjoyable activity that will help you burn extra calories. Riding a moderate-intensity bike for an hour can burn about 300 calories, but only if you hit the pedals hard. To make training more effective, choose a route with ease.
If the weather is not suitable for cycling, use a stationary bike or exercise bike. Be sure to place the fan in front of you, otherwise it will be very hot.
on Saturday
board
A simple and affordable exercise to train the press and back muscles.
Lie on the mat, especially when sleeping, leaning on your elbows. Keep a straight line between your neck, back and hips. Hold your abs and back tight. Stay in this position for at least 30 seconds, preferably as much as possible. Make 3 sets.
Sit ups
Squats work with quadrangles, buttocks, cavities, abs and back.
- Stand straight, feet shoulder-width apart, arms locked at chest level.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to starting position.
Make 3 sets with 10 repetitions. If the load is light, increase the number of repetitions and sets. You can gain weight.
Sunday
Recovery after a workout is the key to any training program. You need to rest physically and mentally. Don't think about training, fully 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 habits.
Although it is not possible to lose weight in a week, we have some tips to help you start losing weight. Just do not forget about a balanced diet and regular training, do not believe in all kinds of magic diets and weight loss drugs.
1. Eat less carbohydrates and more protein
By following a low carb diet for a few days, you can get rid of a few pounds. According to many studies, a low carb 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 hearty, allowing you to consume fewer calories without feeling hungry. For example, cabbage salad will fill the stomach and soothe hunger, but their caloric content is very low. Highly processed foods are high in calories in small amounts.
3. Reduce your calorie intake
Reducing the calories in your diet is the main and most important factor influencing weight loss. You can't lose weight if you eat more calories than your body consumes.
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 to lose weight. It can be an interval workout or a CrossFit.
5. Be active outside the gym
Increase daily physical activity to burn more calories and lose weight. You can burn more calories by going to the store or to work, climbing the stairs instead of the elevator and even cleaning the house.
6. Try intermittent fasting
Intermittent fasting, like any other diet, aims to reduce daily calories. 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. Do 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When planning your diet, think about what you can add to your regular diet, not what to give up. For example, adding more fiber and protein to your diet will make you feel less hungry and reduce your total calories.
8. Avoid sweets
If you like sweet things, you don't have to deny yourself this pleasure. Enough to reduce the amount. Complete rejection of sweets can severely affect the nervous system.
9. Drink plenty of fluids
People often confuse thirst with hunger. If you feel hungry, drink a glass of water. Water does not contain calories, so it is ideal for weight loss. You can add lemon or a few mint leaves to the water for taste.
10. Set long-term goals
Maintaining long-term health requires lifestyle changes, not just 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 a good mood. More sleep, less stress, less spontaneous snoring.
How To Track Weight Loss Progress
Weights alone are not enough to track the progress of weight loss. There are many other ways to keep up with body changes and enjoy intermediate success.
Measure your body with a tape
Measure the problem areas of your 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
Exercise can help you lose weight, as 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 are losing.
Take a picture of yourself
It can be difficult to notice changes in your body when looking in the mirror. Take photos periodically to compare them with previous shots. This will keep you motivated and help you evaluate the effectiveness of the program.
Evaluate your physical fitness
Weight loss should not be the only goal. The best strategy is to get healthier and better. If you were able to run 1 km before losing weight, but now you can easily run 3 km, then you are on the right track.
Check your body mass index
One 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. Losing weight should also lower your BMI. Normal BMI is 18, 5 to 24, 9, while 25-29, 9 are overweight and 30 and over are obese.
The result
To achieve your goals, you need to be patient and stick to a long-term strategy. Try to burn more calories than you consume. Get enough sleep, avoid stressful conditions, follow the exercise regimen. This way you will maintain your health for a long time and improve your quality of life.