How to lose weight at home in a week? A popular question among men and women. Everyone wants fast results with minimal effort. But, unfortunately, this did not happen. Losing weight is a gradual movement towards a long-term goal. Unlike "surprise" 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 weight is one of the important factors that affect health and life expectancy. However, losing weight very quickly can be just as dangerous 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 consume. At this pace, the body and soul have time to adapt to the new diet and exercise. The stress on the body will not be so strong, so after losing weight there will be no damage that can lead to even more weight gain.
Diet and daily routines play a major role in weight loss, and training is an additional way to lower calories and keep muscles in good shape. Below we have collected for you the most effective and affordable exercises for weight loss.
Weight loss workout at home 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 of the exercises, make them easier or harder.
Monday
Easy run
The first thing that comes to mind when it comes to weight loss. On average, a 30-minute run burns 300 calories. Running is not so important to burn calories, but to increase metabolism and train the cardiovascular system.
jump rope
Simple and affordable workout to burn calories. If you do 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "rock climber"
Take the emphasis lying down, keeping a straight line of the neck, back and hips. Alternately bring left knee to left elbow, right knee to right elbow. Increase speed gradually. Do 2 sets of 25 reps.
"Scissor"
- Place your palms under your thighs and lie on your back on the mat.
- After that, lift your head, upper back, and feet off the floor.
- Lower your left leg, then lift and lower your right leg just as it hits the ground.
Do 3 sets of 12 reps with a 20 second rest between sets.
Wednesday
Squats with kettlebells or dumbbells
- Hold a kettlebell in front of your chest, feet hip-width apart. Make sure your elbows are pointing down or toward the floor.
- Squat down by pushing your hips back and bending your knees. Make sure your knees don't go over your toes.
- Return to the starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with 1 minute rest between sets.
Twist
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Put your hands behind your head on a weak castle.
- With the effort of the press, pull the upper part of the body to the knees.
- Return to the starting position.
Be sure to inhale when lifting your body and exhale when lowering.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Leg retraction and extension
- Sit on the mat, place your hands behind your back.
- Then, lift your feet off the ground, leaning back slightly.
- 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.
Do 2 sets of 15-20 reps with 1 minute rest between sets.
burpees
- Stand straight, feet shoulder width apart, back straight.
- Squat down with your palms in front of your feet (let's call this the "frog" position for clarity)
- Taking the emphasis lying down, throw both legs back.
- Return to the "frog" position by jumping.
- Jumping, in a jump raise your hands above your head.
- Land gently on the ground in the frog position.
Do 3 sets of 8 reps resting 10-20 seconds between sets.
Friday
Riding a bicycle
A fun activity that will help burn extra calories. An hour of moderate-intensity cycling can burn about 300 calories, but only if you pedal hard. For more effective training, choose the route with relief.
If the weather is not suitable for cycling, use a stationary bike or an exercise bike. Be sure to place the fan in front of you, otherwise it will get very hot.
Saturday
board
Simple and affordable exercises to work out the muscles of the press and back.
Lie on the mat with an emphasis on lying down, leaning on your elbows. Maintain a straight line between the neck, back, and hips. Keep your stomach 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 your quads, 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 the starting position.
Do 3 sets of 10 reps. If the load is easy, increase the number of repetitions and sets. You can take the weight.
Sunday
Recovery from training is key to any training program. You must rest physically and mentally. Do not think about training, completely immerse yourself 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 even greater weight gain after the end of the program. Weight loss is always a gradual long term work on you and your eating behavior.
While it may not be possible to lose significant weight in a 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 all sorts of miracle 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 many studies, a low-carb diet is a very effective method for losing weight and improving health.
2. Eat Healthy Food and Avoid Processed Food
Organic foods tend to be filling, which allows you to consume fewer calories without feeling hungry. For example, cabbage salad will fill the stomach and satisfy hunger, but the calorie content in it is very low. Highly processed foods contain a lot of calories in small amounts.
3. Reduce your calorie intake
Reducing the calorie content of food is the main and most important factor affecting 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 exercise burns a lot of calories and helps you lose weight. This 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 work, taking the stairs instead of the elevator, and even cleaning the house can help you burn more calories.
6. Try Intermittent Fasting
Intermittent fasting, like any other diet, is aimed at reducing daily calorie intake. This method will help those who do not want to count calories. The essence of this method is to eat only at certain intervals. For example, fasting 16 hours and eating normally 8 hours. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When putting together a diet, think about what you can add to your regular diet, and not about 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 sweet foods
If you like sweet things, you don't have to completely deny yourself this pleasure. Enough to reduce the number. Complete rejection of sweets can have a negative impact on the nervous system.
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. For taste, you can add lemon or some mint leaves to the water.
10. Set long term goals
To stay healthy in the long term, 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 your weight loss progress
To track weight loss progress, it's not enough to just use a scale. There are many other ways to track your body changes and enjoy moderate success.
Measure your body with tape
Measure the problem area of the body that you want to reduce and write down the value. Take measurements 1-2 times a month to make sure you are moving in the right direction.
Measure your body fat
Due to exercise, you may not lose weight, as fat mass will be replaced by muscle. The body will change, but the number on the scale will hardly change. Use a body fat meter to track how much fat you are losing.
Take a photo of yourself
It may be difficult to see 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 shouldn't 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 can 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 your body mass index, or BMI (weight to height ratio). Use an online calculator to enter your details. When you lose weight, your BMI should also go down. A normal BMI is between 18. 5 and 24. 9, while 25-29. 9 are overweight and 30 and above are obese.
Results
To achieve your goals, you have to be patient and stick to a long term strategy. Try to burn more calories than you take in. Adequate sleep, avoid stressful conditions, adhere to an exercise regimen. In this way, you will maintain your health for a long time and improve your quality of life.