How to lose weight at home in a week? A question known as between men and women. Everyone wants fast results with a minimum of effort. But, unfortunately, that does not happen. Weight loss is a gradual move towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm health and preserves 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 longevity. However, losing weight too 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 consume. At this rate, the body and psyche have time to adjust to a new diet and exercise regimen. The stress on the body will not be so strong, so after losing weight there will be no breakdowns that can lead to even more weight gain.
Diet and daily routine play a major role in weight loss and exercise is a helpful way to lose calories and keep muscles in good shape. Below we have collected for you the most effective and most affordable weight loss exercises.
Exercises for weight loss at home for 1 week
All exercises are selected considering their effectiveness for weight loss. The workout plan is approximate, so you can change some exercises to make them easier or harder.
Monday
Jogging
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 so much for burning calories, but for improving metabolism and training the cardiovascular system.
jump rope
A simple and affordable calorie burning workout. If you do 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
"Rock climber" exercise
Take an extended accent, 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 mattress.
- After that, lift your head, upper back and legs off the ground.
- Lower the left leg, then raise and lower the right leg just as it is about to hit the ground.
Perform 3 sets of 12 repetitions with 20 seconds of rest between sets.
Wednesday
Squats with kettlebell or dumbbells
- Hold the kettle in front of your chest, feet as wide as your hips. Make sure your elbows are facing down or toward the floor.
- Sit down by pushing your hips back and bending your knees. Make sure your knees do not cross in front of your toes.
- Return to the starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with 1 minute break between sets.
torque
- Lie on your back on the carpet 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 up to the knees.
- Return to starting position.
Be sure to breathe when lifting your body up and exhale when lowering.
To get started, do 2 sets of 12 reps with 1 minute break between sets.
Thursday
Pulling and lengthening the legs
- Sit on the mattress, put your hands behind your back.
- Then, raising your legs off the ground, lean back slightly.
- Bend your legs and at the same time stretch your upper body towards your knees.
- Return to the starting position by directing the legs and supporting the body backwards.
Perform 2 sets of 15-20 repetitions with 1 minute break between sets.
burpee
- Stand up straight, feet shoulder-width apart, back straight.
- Sit with your palms in front of your feet (let’s call this position "frog" for clarity)
- Take a stretched accent, throwing both legs back.
- Return to the "frog" position with a jump.
- Jump up, in a jump raise your arms above your head.
- Sit gently on the ground in the frog position.
Perform 3 sets of 8 repetitions with 10-20 seconds break between sets.
Friday
A bike ride
A fun activity that will help burn extra calories. Cycling for an hour at moderate intensity can burn about 300 calories, but only if you pedal hard. For more effective training, choose a path of relief.
If the weather is not conducive to cycling, use a stationary bike or an exercise bike. Be sure to place a fan in front of you, otherwise it will be very hot.
Saturday
plank
A simple and affordable exercise for pressing the muscles of the press and back.
Lie on the mattress with the accent extended, leaning on the elbows. 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 preferably as long as you can. Make 3 sets.
Squats
Squats work quads, needles, calves, belly and back.
- Stand up straight, feet shoulder-width apart, hands closed at chest level.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to starting position.
Do 3 sets of 10 reps. If the load is light, increase the number of repetitions and groups. You can gain weight.
Sunday
Recovery from training is the key to any training program. You need to rest physically and mentally. Do not think about exercise, fully immerse yourself in other activities that interest you.
Simple tips to lose weight
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. Losing weight is always a gradual and long-term job for yourself and your eating behavior.
While it is not possible to lose significant weight within 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 trust all kinds of magic diets and medicines for weight loss.
1. Eat less carbohydrates 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 carb diet is a very effective method to lose weight and improve health.
2. Eat healthy foods and avoid processed foods
Organic foods tend to be satiating, 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 a small amount.
3. Reduce calorie intake
Reducing the caloric content of the diet is the main and most important factor affecting weight loss. You can not 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 amount of calories and helps in weight loss. It can be interval training or CrossFit.
5. Get 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 the elevator, and even cleaning your home can help you burn more calories.
6. Try intermittent fasting
Intermittent 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 food. Or 20 hours of fasting and 4 hours of food.
7. Eat healthy
When designing a diet, think about what you can add to your usual 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 decrease.
8. Avoid sweets
If you like sweet things, you do not have to completely deny yourself this pleasure. Enough to reduce the amount. A complete rejection of sweets can severely hit the nervous system.
9. Drink plenty of fluids
People often confuse thirst with hunger. If you feel like you are hungry, drink a glass of water. Water contains 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 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 eating.
How To Track Your Weight Loss Progress
To track progress in weight loss, it is not enough to use scales alone. There are many other ways to keep track of your body changes and enjoy intermediate successes.
Measure your body with a tape measure
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
Due to exercise, you may not lose weight because fat mass will be replaced by muscle. The body will change, but the number on the scales is unlikely to change. Use a body fat gauge to track how much fat you are losing.
Take a picture of yourself
It can be hard to notice changes in your body when you look in the mirror. Take pictures periodically to compare them with previous photos. This will keep you motivated and help you measure the effectiveness of the program.
Assess your physical condition
Losing weight should not be the only goal. The best strategy is to become healthier and fitter. If before you started losing weight you could run 1 km, while now you easily run 3 km, then you are on the right track.
Check body mass index
A sure sign of weight loss is a change in body mass index, or BMI (weight-for-height ratio). Use the online calculator to enter your data. As you lose weight, your BMI should also decrease. A normal BMI is between 18. 5 and 24. 9, while 25-29. 9 is overweight and 30 and above is 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 an exercise regimen. This way you will maintain your health for a long time and improve your quality of life.