How to lose weight at home in a week? A common question among both men and women. Everyone wants fast results without the least effort. But, unfortunately, this does not happen. Losing weight is a gradual move towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm your health and maintains 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. In general, normal body weight is one of the important factors that affects 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 eat. At this pace, the body and psyche have time to adapt to a new diet and training regime. Stress for the body will not be as strong, so after losing weight there will be no breakdowns that could make you gain even more weight.
Diet and daily routine play the main role in losing weight, and training is a helpful way to lose calories and keep muscles in good shape. Below are the most effective and affordable exercises for weight loss for you.
home weight loss exercises 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, making 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 only for burning calories, but for improving metabolism and training the cardiovascular system.
jump rope
A simple and affordable exercise for burning calories. If you make 120 jumpers per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Rock climber exercise
Emphasize lying down, keeping a straight line of neck, back and hips. Alternately bring the left knee to the left elbow, the right knee to the right angle. Gradually increase the speed. Make 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 foot, then raise and lower your right foot just as it is about to hit the ground.
Make 3 sets of 12 reps and pause 20 seconds between sets.
Wednesday
Squats with kettlebell or dumbbells
- Hold the kettlebell in front of your chest, feet hip width apart. Make sure your angle is pointing down or toward the floor.
- Squat down by pushing your hips back and your knees bent. Make sure your knees do not go over your toes.
- Return to starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps and pause 1 minute between sets.
Turns out
- 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 body to the knees.
- Return to starting position.
Be sure to inhale as you lift the body up and exhale when lowering.
To get started, make 2 sets of 12 reps and pause 1 minute between sets.
Thursday
Withdrawal and leg extension
- Sit on the mat, place your hands behind your back.
- Then, lifting your feet off the ground, lean back slightly.
- Bend your legs and at the same time stretch your upper body toward your knees.
- Return to the starting position by straightening your legs and tilting your body back.
Make 2 sets of 15-20 reps and pause 1 minute between sets.
burpi
- Stand straight, feet shoulder-width apart, back straight.
- Squat down with your palms in front of your feet (let's call this the "frog" site for clarity)
- Emphasize lying down, throwing both feet back.
- Return to the "frog" position with a jump.
- Jump up, in a jump raise your hands above your head.
- Land softly on the ground in a frog position.
Make 3 sets of 8 reps and pause 10-20 seconds between sets.
Friday
Bike ride
An enjoyable activity that will help burn extra calories. Cycling for an hour at moderate intensity can burn about 300 calories, unless you defend hard. For more effective training, choose a way to relief.
If the weather is not suitable for cycling, use a stationary bike or a fitness bike. Be sure to put a fan in front of you, otherwise it will be very hot.
Saturday
planc
A simple and affordable exercise to train the muscles of the press and back.
Lie down on the mat in a lying position, leaning at your elbows. Keep a straight line between neck, back and hips. Keep your abs and back tight. Stay in this position for at least 30 seconds, preferably as much as you can. Make 3 layers.
Squats
Squats work the hips, 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.
Make 3 sets of 10 reps. If the load is easy, increase the number of repetitions and sets. You can gain weight.
Sunday
Recovery from training is crucial to any training program. You need to relax physically and mentally. Do not think about training, immerse yourself completely in other activities that interest you.
Simple weight loss tips
Theoretically, you can lose 4-5 kg per 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 long-term, gradual task for you and your eating habits.
While it is not possible to lose significant weight in a week, here are some tips that will help you start losing weight. Just do not forget about a balanced diet and regular workouts, do not believe all kinds of 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 method for weight loss and health improvement.
2. Eat Healthy Foods and Avoid Processed Foods
Organic foods are usually filling, which allows you to eat fewer calories without starving. For example, a 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 amounts.
3. Reduce your calorie intake
Reducing the caloric content of the diet is the biggest and most important factor influencing weight loss. You cannot 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 number of calories and helps to lose weight. It can be interval training or CrossFit.
5. Be Active Outside the Gym
To burn more calories and lose weight, increase your daily physical activity. Walking to the store or working out, replacing the stairs with the elevator, and even cleaning your house can all help you burn more calories.
6. Try Interim Fasting
Interim 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 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 what to reject. For example, by adding more fiber and protein to the diet, you will feel less hungry and reduce the total calorie content.
8. Avoid sweets
If you like sweet things, you do not have to deny yourself this pleasure altogether. Enough to reduce the amount. A complete rejection of sweets can hit the nervous system hard.
9. Drink Enough Fluid
Thirsty people are often confused with hunger. If you feel hungry, drink a glass of water. Water has no calories, making it ideal for weight loss. To 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 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 snacks.
How to track your weight loss progress
To track progress in losing weight, using scales alone is not enough. There are many other ways to keep track of your body's changes and enjoy intermediate success.
Measure your body with tape
Measure the problem areas of the 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
Because of training, you may not lose weight, as muscle will replace the fat mass. 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 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 be 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-to-height ratio). Use the online calculator to enter your data. As you lose weight, your BMI should also decrease. A normal BMI ranges from 18. 5 to 24. 9, and is 25-29. 9 overweight and 30 and over 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 eat. Get enough sleep, avoid stressful conditions, stick to a fitness regimen. This way, you will maintain your health for a long time and improve your quality of life.