How to lose weight at home in a week? A popular question for both men and women. Everyone wants quick results with minimal effort. But unfortunately this does not happen. Losing weight is a gradual movement toward a long-term goal. Unlike a "shock" weight loss, slow weight loss does not harm health and keeps the result for a long time.
If you're overweight, losing weight can reduce your risk of diabetes, high cholesterol, high blood pressure, and other health problems. In general, normal body weight is one of the most important factors affecting health and life expectancy. However, losing weight very quickly can be just as harmful as being overweight.
Nutritionists recommend losing no more than 1 kg per week, for this you need to burn 500-1000 calories more than you consume every day. At this rate, the body and mind have time to adjust to a new diet and exercise program. 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 the main role in losing weight, and exercise is an additional way to lose calories and keep muscles in good shape. Below we have compiled for you the most effective and cheapest exercises for losing weight.
Weight loss exercises 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 exercises, make them lighter or harder.
Monday
Easy run
The first thing that comes to mind when it comes to losing weight. Running for 30 minutes burns an average of 300 calories. Running isn't as important for burning calories as it is for boosting 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
exercise "climber"
Take a center of gravity while lying down, keeping your neck, back and hips in a straight line. Alternately bring left knee to left elbow, right knee to right elbow. Gradually increase the tempo. Do 2 sets of 25 reps.
"Scissors"
- Place your palms under your thighs and lie on your back on the mat.
- After that, lift your head, upper back, and legs off the floor.
- Lower your left leg, and then raise and lower your right leg just before it touches the floor.
Perform 3 sets of 12 reps with 20 seconds rest between sets.
Wednesday
Squats with kettlebells or dumbbells
- Hold the 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 past 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.
twisting
- Lie on your back on the mat with your knees bent and feet flat on the floor.
- Put your hands behind your head in a weak castle.
- With the effort of the press, pull your torso toward your knees.
- Back to the starting position.
Be sure to inhale as you raise your body and exhale as you lower it.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
extension and retraction of the legs
- Sit on the mat, put your hands behind your back.
- Then lift your feet off the floor and 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 down with your palms in front of your feet (let's call this the "frog" position for clarity)
- While lying down, take a center of gravity and throw both legs back.
- Return to the "frog" position with a jump.
- Jump up, raise your arms above your head in one jump.
- Land gently on the ground in a frog position.
Perform 3 sets of 8 reps with 10-20 seconds rest between sets.
Friday
cycle
An enjoyable activity that helps burn extra calories. Cycling for an hour at a moderate intensity can burn about 300 calories, but only if you're pedaling hard. For a more effective workout, choose a route with relief.
If the weather is not suitable for cycling, use a stationary bike or an exercise bike. Be sure to put a fan in front of you, otherwise it gets very hot.
Saturday
plank
A simple and inexpensive exercise for training the press and back muscles.
Lie in a reclining position on the mat and prop yourself up on your elbows. Keep a straight line between your neck, back and hips. Keep your abs and back tight. Stay in this position for at least 30 seconds and preferably as long as possible. Do 3 sets.
squats
Squats work the quads, glutes, calves, abs, and back.
- Stand up straight, feet shoulder-width apart, hands clasped at chest level.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Back to the starting position.
Do 3 sets of 10 repetitions. If the load is easy, increase the number of repetitions and sets. You can take weight.
Sunday
Recovery from training is key to any training program. You need to rest physically and mentally. Don't think about training, immerse yourself fully in other activities that interest you.
Simple tips for losing weight
Theoretically, you can lose 4-5 kg in a 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, long-term work on yourself and your eating habits.
While it's not 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 magic diets and weight loss drugs.
1. Eat fewer carbohydrates and more protein
A low-carb diet for a few days can help you shed a few pounds. According to numerous studies, a low-carbohydrate diet is a very effective way to lose weight and improve health.
2. Eat healthy foods and avoid processed foods
Organic foods tend to be filling, which allows you to eat fewer calories without feeling hungry. For example, cabbage salad fills the stomach and satisfies hunger, but the calorie content is very small. Heavily processed foods contain a lot of calories in a small amount.
3. Reduce your calorie intake
Reducing the calorie content of the diet is the most important and important factor affecting weight loss. You cannot lose weight if you consume more calories than your body burns.
4. Try intense strength training
Strength training supports a healthy metabolism and hormones. In addition to strength training, intense exercise burns a lot of calories and helps with weight loss. This can be interval training or CrossFit.
5. Get active outside of the gym
To burn more calories and lose weight, increase your daily physical activity. Going to the store or to work, taking the stairs instead of the elevator, and even cleaning the house can all 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 eating. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When putting together a diet, think about what to add to your regular diet, not what to eliminate. For example, adding more fiber and protein to the diet will make you feel less hungry and total calories will go down.
8. Avoid sweets
If you like sweet things, you don't have to do without this pleasure entirely. Enough to reduce the amount. A complete rejection of sweets can hit the nervous system hard.
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 flavor, you can add lemon or a few mint leaves to the water.
10. Set long-term goals
Staying healthy long-term requires changing your lifestyle and not just focusing on achieving short-term goals.
11. Get enough sleep
Sleep is very important for weight loss. Sleep at least 7-8 hours a day. It keeps you fit and in a good mood. More sleep, less stress, less spontaneous snacking.
How to track your weight loss progress
To track your weight loss progress, just using a scale is not enough. There are many other ways to keep track of your body's changes and enjoy intermediate gains.
Measure your body with a tape measure
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're moving in the right direction.
Measure your body fat
You cannot lose weight due to training, since the fat mass is replaced by muscles. The body will change, but the number on the scale will not change much. Use a body fat meter to track 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 regularly to compare with previous shots. This keeps you motivated and helps you measure the effectiveness of the program.
Assess your fitness
Losing weight shouldn't be the only goal. The best strategy is to get healthier and fitter. If you were able to run 1km before losing weight and now you can run 3km with no problem, 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-to-height ratio). Use the online calculator to enter your details. If 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 over is obese.
result
In order to achieve your goals, you must be patient and stick to a long-term strategy. Strive to burn more calories than you take in. Get enough sleep, avoid stress, stick to an exercise program. This will keep you healthy for a long time and improve your quality of life.