How to lose weight at home in a week? A popular question among both men and women. Everyone wants fast results with a minimum of 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 maintains the result for a long time.
If you are overweight, weight loss can reduce your 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 losing weight of no more than 1 kg per week, for this you need to burn 500-1000 calories more each day than you consume. At this rate, the body and psyche have time to adjust to the new diet and training regime. The stress for the organism will not be so strong, so after losing weight, there will be no breakdowns that can lead to even greater weight gain.
Diet and daily routine play a major role in weight loss, and training is a helpful way to lose calories and keep your muscles in good shape. Below we have collected the most effective and affordable weight loss exercises for you.
Weight loss exercises at home for 1 week
All exercises were selected taking into account their effectiveness for weight loss. The training plan is tentative, so you can change, make easier or harder some exercises.
Monday
Easy running
The first thing that comes to mind when it comes to losing weight. On average, 30 minutes of running burns 300 calories. Running is not so much about burning calories as it is about improving metabolism and training the cardiovascular system.
jumping rope
Simple and affordable calorie burning training. If you make 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Climber Exercise
Take the emphasis lying down, keep a straight line of the neck, back and hips. Alternately bring the left knee to the left elbow, the right knee to the right elbow. Gradually increase the pace. Do 2 sets of 25 reps.
"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 foot, then raise and lower your right foot just as it is about to hit the ground.
Perform 3 sets of 12 reps with 20 seconds of rest between sets.
Wednesday
Squats with dumbbells or dumbbells
- Hold the dumbbells in front of your chest, feet hip-width apart. Make sure your elbows are pointing down or toward the floor.
- Squat by pushing your hips back and bending your knees. Make sure your knees do not pass over your toes.
- Return to starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with 1 minute rest between sets.
Twisting
- Lie on your back on a mat with your knees bent and your feet on the floor.
- Put your hands behind your head in a weak trap.
- With the effort of the press, pull the upper body to the knee.
- Return to starting position.
Be sure to inhale when lifting the body and exhale when lowering.
To begin, do 2 sets of 12 reps with 1 minute of rest between sets.
Thursday
Withdrawal and extension of the legs
- Sit on the rug, put your hands behind your back.
- Then, lifting your feet off the ground, lean back a little.
- Bend your legs and at the same time stretch your upper body towards 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.
burpee
- Stand up straight, feet shoulder-width apart, back straight.
- Squat with palms in front of feet (let's call this position "frog" for clarity)
- Take the accent while lying down, throwing both legs back.
- Return to the "frog" position by jumping.
- Jump up, raise your arms above your head in a jump.
- Gently lower to the ground in the frog position.
Perform 3 sets of 8 reps with a 10-20 second break between sets.
Friday
Cycling
An enjoyable activity that will help burn extra calories. An hour of cycling on 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 a stationary bike. Be sure to put the fan in front of you, otherwise it will be very hot.
Saturday
board
A simple and affordable exercise for training the muscles of the press and back.
Lie on the mat in an accent lying down, leaning on your elbows. Keep a straight line between the neck, back and hips. Keep your abdominal muscles and back firm. Stay in this position for at least 30 seconds, and preferably for as long as you can. Do 3 sets.
Squats
Squats work on the abs, glutes, sheets, abs and back.
- Stand up straight, feet shoulder-width apart, arms folded at chest level.
- Bend your knees and push your hips back as if sitting on a chair.
- Return to starting position.
Do 3 sets of 10 reps. If the load is light, increase the number of repetitions and series. You can take the weight.
Sunday
Recovery from training is crucial for any training program. You need to rest physically and mentally. Don't think about training, completely immerse yourself in other activities that interest you.
Simple weight loss tips
Theoretically, you can lose 4-5 kg a week, but such short-term and aggressive diets lead to even greater weight gain after the end of the program. Weight loss will be followed by fatigue and constant tiredness.
Although it is not possible to lose significant weight in a week, we have a few tips to help you start losing weight. Just don’t forget about a balanced diet and regular workouts, don’t trust all kinds of magical diets and weight loss medications.
1. Eat less carbs and more protein
After a few days, a low-carb diet can help you lose a few pounds. According to numerous studies, a diet low in carbohydrates is a very effective method of losing weight and improving health.
2. Eat healthy foods and avoid processed foods
Organic food is filling, which allows you to ingest 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 amounts.
3. Reduce your calorie intake
Reducing the caloric content of the diet is the main and most important factor influencing weight loss. You cannot lose weight if you consume 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 large amount of calories and helps with weight loss. 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 to work, climbing stairs instead of elevators, and even cleaning the house can help you burn more calories.
6. Try an occasional post
Occasional fasting, like any other diet, aims to reduce 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 composing a diet, think about what you can add to your regular diet, not what to refuse. For example, by adding more fiber and protein to your diet, you will feel less hungry and your total calorie content will be reduced.
8. Avoid sweets
If you love sweets, you don't have to completely 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, 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 progress in weight loss
It is not enough to use only the scales to monitor the progress in weight loss. There are many other ways to keep track of changes in your body and enjoy medium successes.
Measure your body with a tape
Measure the problem areas of the body that you would like to reduce and write down the values. Measure 1-2 times a month to make sure you are moving in the right direction.
Measure your body fat
You may not lose weight because of training, 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 from time to time to compare them to previous shots. This will keep you motivated and help you measure the effectiveness of the program.
Assess your fitness
Weight loss will not be the only goal. The best strategy is to become healthier and more prepared. If you used to start losing weight, you could run 1 km, and now you can easily run 3 km, then you are on the right path.
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 an online calculator to enter your data. As you lose weight, your BMI should also decline. Normal BMI is between 18, 5 and 24, 9, while 25-29, 9 is overweight and 30 and over is obesity.
Outcome
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 situations, stick to an exercise regimen. In this way, you will maintain your health for a long time and improve your quality of life.