How to lose weight at home in a week? A popular question among both men and women. Everyone wants to get fast results with minimal effort. But, unfortunately, this does not happen. Weight loss will be followed by fatigue and constant tiredness. Unlike "shock" weight loss, slow weight loss does not harm health and maintains 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. But losing weight too quickly can be as harmful as being overweight.
Nutritionists recommend losing no more than 1 kg per week, for which you need to burn 500-1000 calories more than you consume each day. At this rate, the body and psyche find time to adapt to the new diet and exercise regimen. Stress will not be so strong for the body, so there will be no problems that can lead to gaining more weight after losing weight.
Diet and daily routine play a key role in weight loss, and exercise is a helpful way to lose calories and keep muscles in good shape. Below we have collected the most effective and affordable exercises for you to lose weight.
Weight loss exercises for 1 week at home
All exercises are selected based on their effectiveness for weight loss. The training plan is approximate, so you can change some exercises, make them easier or harder.
Monday
Easy escape
Losing weight is the first thing that comes to mind. On average, a 30-minute run burns 300 calories. Running is very important not only to burn calories, but also 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 900 calories in 1 hour.
Tuesday
"Rock climber" training
Emphasize while lying down, keeping your neck, back and hips in a straight line. Alternatively, bring the left knee to the left elbow and the right knee to the right elbow. Gradually increase the pace. Make 2 sets of 25 repetitions.
"Scissors"
- Place your palms under your thighs and lie on your back on the floor.
- Then lift your head, upper back and legs off the ground.
- Lower your left foot, then raise and lower your right foot so that it hits the ground.
Perform 3 sets of 12 reps with 20 seconds rest between sets.
Wednesday
Squat with kettlebells or dumbbells
- Keep the kettle in front of your chest, feet shoulder-width apart. Make sure your elbows are facing down or to the ground.
- Squat by pushing your hips back and bending your knees. Make sure your knees do not cross your toes.
- Return to starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with 1 minute rest between sets.
Torsion
- Lie on your back on the mattress with your knees bent and your feet flat on the floor.
- In a weak castle, put your hands behind your head.
- With the efforts of the press, pull the upper body to the knees.
- Return to starting position.
Make sure you breathe in as you lift your body up and out as you breathe out.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Leg retraction and extension
- Sit on the floor, 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 extend your upper body to 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.
burpi
- Stand up straight, feet shoulder-width apart, back straight.
- Squat with your palms in front of your feet (for clarity, let's call this the "frog" position)
- Emphasize by throwing both legs back.
- Return to "frog" position with one jump.
- Jump up, raise your arms above your head in the jump.
- Gently land on the ground in the frog position.
Perform 3 sets of 8 repetitions with 10-20 seconds rest between sets.
Friday
cycle
A pleasant activity that will help you burn extra calories. Cycling for an hour at a moderate intensity can burn about 300 calories, but only if you pedal hard. Choose a relief route for a more effective workout.
If the weather is not suitable for cycling, use a stationary bike or a sports bike. Be sure to put a fan in front of you, otherwise it will be very hot.
Saturday
Board
A simple and effective exercise to train the muscles of the press and back.
Lean on your elbows and lie on the mat. Keep a straight line between the neck, back and hips. Keep your abdomen and back tight. Stay in this position for at least 30 seconds and better as long as you can. Take 3 sets.
Squat
Squats work the quads, glutes, calves, abdominal and back muscles.
- Stand up straight, feet shoulder-width apart, hands locked at chest level.
- Bend your knees and push your hips back as if sitting in a chair.
- Return to starting position.
Make 3 sets of 10 repetitions. If the load is light, increase the number of repetitions and sets. You can take the weight.
Sunday
Recovery from training is the key to any training program. You need to rest physically and mentally. Don't think about training, get completely immersed 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 more weight gain after the program. Weight loss will be followed by fatigue and constant tiredness.
Although it is not possible to lose significant weight in a week, here are some tips to help you start losing weight. Just do not forget about a balanced diet and regular exercise, do not believe in any magic 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 way to lose weight and improve health.
2. Eat healthy foods and stay away from processed foods
Organic foods tend to saturate, which allows you to consume fewer calories without feeling hungry. For example, cabbage salad will saturate the culture and satisfy hunger, but it is very low in calories. Highly processed foods are low in calories.
3. Reduce calorie intake
Reducing the caloric content of the diet is the main and most important factor influencing weight loss. If you eat more calories than your body uses, you will not lose weight.
4. Try vigorous strength training
Strength training supports healthy metabolism and hormones. In addition to strength training, intense exercise burns large amounts of calories and helps you lose weight. This can be interval training or CrossFit.
5. Be active outside the gym
Increase your daily physical activity to burn more calories and lose weight. Going to the store or work, taking the stairs instead of the elevator, and even cleaning your home can help you burn more calories.
6. Try to fast intermittently
Intermittent fasting, like any other diet, aims to reduce daily caloric 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 hunger and 8 hours of normal eating. Or starve for 20 hours and eat for 4 hours.
7. Eat healthy
When designing a diet, think about what you can add to your regular diet, not what you will give up. For example, by adding more fiber and protein to your diet, you will feel less hungry and your total calorie intake will decrease.
8. Stay away from sweets
If you love sweets, you do not have to completely deny yourself this pleasure. Enough to reduce the amount. Abstinence from sweets can have a devastating effect on the nervous system.
9. Drink enough fluids
People often confuse thirst with hunger. If you feel hungry, drink a glass of water. There are no calories in water, which is 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 and not just focus on short-term goals.
11. Get enough sleep
Sleep is very important to lose weight. 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 weight loss progress
It is not enough to use scales alone to track your weight loss. There are many other ways to track changes in your body and enjoy intermediate successes.
Measure your body with a tape measure
Measure the problem areas you want to reduce in the body 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
Thanks to training, you can not lose weight, because the fat mass will be replaced by muscle. The body will change, but the figure on the scales will hardly change. Use body fat measurements to track how much fat you have lost.
Take a picture of yourself
It can be difficult to feel the changes in your body when you look in the mirror. Take photos from time to time to compare with previous shots. 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 be healthier and fitter. If you could run 1 km before you started to lose weight and now you can easily run 3 km, then you are on the right track.
Check your body mass index
A sure sign of weight loss is a change in body mass index or BMI (weight-height ratio). Use an online calculator to enter your details. As you lose weight, your BMI should decrease. Normal BMI is between 18, 5 and 24, 9, 25-29, 9 are overweight, 30 and above are obese.
The result
You need to be patient and stick to a long-term strategy to achieve your goals. Try to burn more calories than you take in. Get enough sleep, avoid stressful situations, and stick to a workout routine. In this way, you will maintain your health for a long time and improve your quality of life.