How to lose weight at home in a week? It is a popular question among both men and women. Everyone wants fast results with minimal effort. But unfortunately this is not happening. Weight loss is a gradual move towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm your health and preserves the result for a long time.
If you are overweight, losing weight can reduce your risk of diabetes, high cholesterol, high blood pressure and other health problems. In general, normal weight is an important factor influencing health and life expectancy. However, losing weight very quickly can be just as harmful as being overweight.
Nutrition experts recommend losing no more than 1 kg per week, which requires burning 500-1000 more calories each day than we consume. At this rate, the body and psyche have time to adapt to the new diet and exercise regimen. The stress on the body will not be as strong, so after weight loss there will be no failures that could lead to even more weight gain.
Diet and daily routine play a key role in losing weight, and exercise is a way to lose calories and keep your muscles in good shape. Below we have gathered for you the most effective and affordable exercises to lose weight.
Weight loss exercises at home in 1 week
Each exercise is selected to take into account the effectiveness of weight loss. The workout plan is approximate, so you can change, lighten, or make some exercises harder.
Monday
Easy to run
The first thing that comes to mind when it comes to losing weight. Running an average of 30 minutes burns 300 calories. Running is not so important for burning calories, but for improving your metabolism and training your cardiovascular system.
skipping rope
An easy and affordable workout to burn calories. If you make 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
"Rock climbing" practice
Emphasize lying down, keeping your neck, back, and hips straight. Alternately bring your left knee to your left elbow and your right knee to your right elbow. Gradually increase the pace. Perform 2 sets of 25 repetitions.
"Scissors"
- Put your palm under your thigh 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 touches the ground.
Perform 3 sets of 12 reps, with a 20-second rest period between sets.
Wednesday
Squat with kettlebells or dumbbells
- Hold the kettlebell in front of your chest, with your legs hip-width apart. Make sure your elbows are facing down or toward the floor.
- Squat down with your hips back and your knees bent. Make sure your knees do not touch your toes.
- Return to starting position and repeat the exercise.
Perform 3-5 sets with 10-12 repetitions, resting for 1 minute between sets.
Twisting
- Lie on your back on the carpet with your knees bent and your feet on the floor.
- Put your hand behind your head in a weak castle.
- With the effort of the press, pull the upper body to your knees.
- Return to starting position.
Be sure to inhale when lifting your body and exhale when lowering.
To begin, perform 2 sets of 12 repetitions with 1 minute rest between sets.
Thursday
Retraction and extension of the legs
- Sit down on the mat, put your hands behind your back.
- Then lift your foot off the ground, lean back a little.
- Bend your legs and at the same time stretch your upper body towards your knees.
- Return to starting position by straightening your legs and tilting your body back.
Perform 2 sets with 15-20 repetitions, resting for 1 minute between sets.
burpee
- Stand straight, feet shoulder-width apart, back straight.
- Squat with your palms in front of your feet (call this a "frog" position for clarity)
- Emphasize lying down, with both feet folded back.
- Return to the "frog" position with one jump.
- Jump up, jump your arms up above your head.
- Gently land on the ground in a frog stand.
Perform 3 sets of 8 repetitions with a 10-20 second rest between sets.
Friday
Cycling
An enjoyable activity that helps you burn extra calories. An hour of medium-intensity cycling can burn about 300 calories, but only if you pedal hard. For a more effective workout, choose a relaxed route.
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
An easy and affordable exercise to train your press and back muscles.
Lie down on the carpet with emphasis on your elbows. Keep a straight line between your neck, back and hips. Keep your abdomen and back tight. Stay in this position for at least 30 seconds and preferably as much as you can. Do 3 sets.
Squat
Squats work the quads, buttocks, calves, abdominal muscles and back.
- Stand up straight, feet shoulder-width apart, hands at chest level.
- Bend your knees and push your hips back as if sitting in a chair.
- Return to starting position.
Perform 3 sets of 10 repetitions. If the load is light, increase the number of repetitions and sequences. You can take weight.
Sunday
Post-workout recovery is the key to any workout program. You need to relax both physically and mentally. Don’t think about training, immerse yourself in completely different 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 greater weight gain after completing the program. Weight loss is always gradual, long-term work on its own and eating behavior.
While you can’t lose significant weight in a week, here are some tips to help you lose weight. Just don’t forget about a balanced diet and regular exercise, don’t believe in all sorts of magic diets and diets.
1. Eat less carbs and more protein
Following a low-carb diet for a few days can help you lose a few pounds. Numerous studies have found that a low carb diet is a very effective way to improve weight loss and health.
2. Eat healthy foods and avoid processed foods
Organic foods are usually nutritious, so you can eat fewer calories without feeling hungry. For example, cabbage salad fills the stomach and soothes hunger, but its caloric content is very low. Highly processed foods are high in calories in small amounts.
3. Reduce your calorie intake
Reducing the caloric content of 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 uses.
4. Try intense strength training
Strength training supports healthy metabolism and hormones. In addition to strength training, intense training burns large amounts of calories and helps you lose weight. This can be interval training or CrossFit.
5. Be active outside the gym
If you burn more calories and lose weight, increase your daily physical activity. Going to the store or work, climbing stairs instead of the elevator, and even cleaning your home can help you burn more calories.
6. Try periodic fasting
Periodic fasting, like any other diet, aims to reduce your daily caloric intake. The method helps 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 meals. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When compiling your diet, think about what you can add to your regular diet, not what you reject. For example, adding more fiber and protein to your diet will make you less hungry and reduce your total calories.
8. Avoid sweets
If you love sweet things, you don’t have to completely deny yourself this enjoyment. Enough to reduce the amount. A complete rejection of sweets can hit the nervous system badly.
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. 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 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 the progress of weight loss
It is not enough to just use a scale to track the progress of weight loss. There are several other ways to keep track of 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
Exercising may not make you lose weight because fat is replaced by muscle. The body will change, but the number on the scales is hardly. Use a body fat meter to track how much fat you are losing.
Take a photo of yourself
It can be hard to notice the changes in your body when you look in the mirror. Take photos regularly to compare them with previous shots. This stays motivated and helps measure the effectiveness of the program.
Measure your fitness
Weight loss cannot be the only goal. The best strategy is to become healthier and fitter. If you were able to run 1km before you started losing weight, and now you can easily run 3km, you’re 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 the data. As you lose weight, your BMI should decrease as well. Normal BMI is between 18, 5, and 24, 9, while 25-29, 9 are overweight and those above 30 are obese.
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 a workout program. This will keep you healthy and improve your quality of life for a long time.