How to lose weight at home in a week? A popular question among both men and women. Everyone wants fast results with minimal effort. But, unfortunately, this is not happening. Weight loss will be followed by fatigue and constant tiredness. Unlike "shock" weight loss, slow weight loss does not harm health and preserves the result for a long time.
If you are overweight, then weight loss can reduce the risk of diabetes, high cholesterol, hypertension and other health problems. In general, normal body weight is one of the important factors influencing health and life expectancy. However, losing weight very quickly can be just as harmful as being overweight.
Nutritionists recommend that you lose no more than 1 kg per week, so every day you need to burn 500-1000 calories more than you consume. At this rate, the body and mind have time to adapt to a new diet and exercise regime. The stress on the body will not be so strong, so after losing weight there will be no breakdowns, which can lead to even more weight gain.
Diet and daily routine play a major role in weight loss, and exercise is a helpful way to lose calories and keep muscles in good shape. Below we have gathered for you the most effective and affordable exercises for weight loss.
Exercises for weight loss at home for 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 more difficult.
Monday
Easy running
The first thing that comes to mind when it comes to weight loss. An average of 30 minutes of running burns 300 calories. Running is important not so much for burning calories as for improving metabolism and training the cardiovascular system.
jumping rope
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
Climber exercise
Emphasize lying down, keeping a straight line around the neck, back and thighs. Alternatively, bring the left knee closer to the left elbow, the right knee closer to the right elbow. Gradually increase the pace. Do 2 sets of 25 reps.
"scissors"
- Place your palms under your hips and lie on your back on the mat.
- Then lift your head, upper back and legs off the ground.
- Lower your left foot, then raise and lower your right foot just as it is about to hit the ground.
Perform 3 sets of 12 reps with a 20 second break between sets.
Wednesday
Squat with dumbbells or dumbbells
- Hold the mouth in front of your chest, feet hip-width apart. Make sure your elbows are facing down or toward the floor.
- Squat by pushing your hips back and bend your knees. Make sure your knees do not run over your toes.
- Return to starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with a 1 minute break between sets.
Twisting
- Lie on your back on the mat with your knees bent and your feet on the floor.
- Put your hands behind your head in a weak castle.
- With the effort of the press, pull the upper body to the knees.
- Return to starting position.
Remember to inhale as you lift your body up and exhale as you lower.
To get started, do 2 sets of 12 reps with a 1 minute break between sets.
Thursday
Retraction and extension of the legs
- Sit on the mat, put your hands behind your back.
- Then, lifting your legs off the ground, lean back slightly.
- Bend your legs and at the same time stretch your upper body to your knees.
- Return to starting position by straightening your legs and leaning your body back.
Perform 2 sets of 15-20 reps with a 1 minute break between sets.
burpy
- Stand up straight, feet shoulder-width apart, back straight.
- Squat with your palms in front of your feet (let's call this the "frog" position for clarity)
- Accentuate lying down by 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
Bicycle ride
An enjoyable activity that will help burn extra calories. Cycling for an hour at a 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 exercise bike. Be sure to place a fan in front of you, otherwise it will be very hot.
Saturday
board
Simple and affordable exercise for training the muscles of the press and back.
Lie on the mat in a supine position, leaning on your elbows. Maintain a straight line between the neck, back and thighs. Keep your abdomen and back tight. Stay in this position for at least 30 seconds and preferably as long as you can. Make 3 series.
Squat
Squats work for the quadriceps, glutes, calves, abdomen and back.
- Stand up straight, feet shoulder-width apart, arms locked at chest level.
- Bend your knees and push your hips back as if you were sitting on a chair.
- Return to starting position.
Do 3 sets of 10 reps. If the load is easy, increase the number of repetitions and sets. You can take weight.
Sunday
Recovery from training is key to any training program. You need to rest physically and mentally. Do not think about training, fully immerse yourself in other activities that interest you.
Simple weight loss tips
Theoretically, you can lose 4-5 kg in one 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 not possible to lose weight significantly in one week, we have some tips to help you start losing weight. Just do not forget about a balanced diet and regular exercise, do not believe in any 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 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 saturate, which allows 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 small quantities.
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 maintains a healthy metabolism and hormones. In addition to strength training, intense exercise burns a lot of calories and helps to lose weight. This can be an interval workout or CrossFit.
5. Be active outside the gym
To burn more calories and lose weight, increase your daily physical activity. Going to the store or to work, climbing stairs instead of the elevator, and even cleaning your home can help you burn more calories.
6. Try periodic fasting
Intermittent fasting, like any other diet, is aimed at reducing 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 designing a diet, think about what you can add to your regular diet, not what to give up. For example, by adding more fiber and protein to your diet, you will feel less hungry and your total calories will decrease.
8. Avoid sweets
If you love sweet things, you do not need to completely give up this pleasure. Enough to reduce the amount. Complete refusal of jam 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 does not contain calories, which makes it ideal for weight loss. You can add lemon or a few mint leaves to the water to taste.
10. Set long-term goals
To stay healthy in the long run, you need to change your lifestyle, 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 snacks.
How to track your progress in weight loss
To track the progress of weight loss, it is not enough to use only a scale. There are many other ways to monitor changes in your body and enjoy intermediate successes.
Measure your body with a tape
Measure the problem areas of the body 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 training, you may not lose weight, because fat will be replaced by muscle. The body will change, but the number on the scales is unlikely to change. Use a body fat meter to keep track of how much fat you are losing.
Take a picture of yourself
It can be difficult to notice changes in your body when you look in the mirror. Take photos periodically to compare them to previous photos. This will motivate you and help you measure the effectiveness of the program.
Evaluate your fitness
Weight loss will not be the only goal. The best strategy is to become healthier and healthier. If before you started to lose weight you could run 1 km, and 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. As you lose weight, your BMI should also decrease. The normal BMI is between 18, 5 and 24, 9, while 25-29, 9 is overweight and 30 and over is obese.
The 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 stress, stick to an exercise regimen. In this way you will maintain your health for a long time and improve the quality of life.