How to lose weight at home in a week? Popular question among men and women. Everyone wants quick results with minimal effort. But, unfortunately, this did not happen. Losing weight is a gradual movement toward long-term goals. Unlike "surprise" weight loss, slow weight loss does not endanger health and maintains the results for a long time.
If you are overweight, then losing weight can reduce the risk of diabetes, high cholesterol, hypertension, and other health problems. In general, normal weight is one of the important factors influencing health and life expectancy. However, losing weight 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 eat. At this rate, the body and soul have time to adjust to the new diet and exercise regimen. The pressure for the body will not be so strong, so after losing weight there will be no damage that can lead to weight gain.
Diet and daily routines play a major role in weight loss, and exercise is an additional way to reduce calories and keep muscles in good shape. Below we have collected for you the most effective and affordable exercises for weight loss.
Weight loss exercises at home in 1 week
All exercises were selected taking into account their effectiveness for weight loss. The training plan is approximate, so you can change some of the exercises, making them easier or more difficult.
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 to burn calories, but to increase metabolism and train the cardiovascular system.
jump rope
A 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
"Rock climber" exercise
Take the emphasis of lying down, make sure the lines of the neck, back and hips are straight. Alternately bring the left knee to the left elbow, the right knee to the right elbow. Increase the rhythm gradually. Perform 2 sets of 25 repetitions.
"Scissors"
- 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 ground.
- Lower your left foot, then lift and lower your right foot as it is about to hit the ground.
Perform 3 sets of 12 repetitions with a 20 -second break between sets.
Wednesday
Squat with a kettlebell or dumbbell
- Hold the kettlebell in front of your chest, legs spread 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.
Perform 3-5 sets of 10-12 repetitions with a 1 minute break between sets.
Turning
- Lie on your back on a mat with knees bent and feet flat on the floor.
- Put your hands behind your head in the weak castle.
- With a press effort, pull the upper body to the knees.
- Return to starting position.
Make sure you inhale while lifting the body and exhale while lowering.
To start, do 2 sets of 12 repetitions with a 1 minute break between sets.
Thursday
Pull back and leg 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 backwards.
Perform 2 sets of 15-20 repetitions with a 1 minute break between sets.
burpee
- Standing upright, legs shoulder -width apart, back straight.
- Squat with your palms in front of your feet (let’s call this the "frog" position for clarity)
- Take the emphasis of lying down, throwing both legs backwards.
- Return to the "frog" position by jumping.
- Jump, in a jump raise your hands above your head.
- Land gently on the ground in frog position.
Perform 3 sets of 8 repetitions with a 10-20 second break between sets.
Friday
Riding a bike
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 vigorously. For more effective training, choose a route with relief.
If the weather is not conducive to cycling, use a stationary bike or exercise bike. Make sure you put a fan in front of you, otherwise it will be very hot.
Saturday
board
A simple and affordable exercise to train the press and back muscles.
Lie on a mat with a reclining emphasis, leaning on your elbows. Keep 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. Make 3 sets.
Squatting
Squats work on the front thighs, glutes, calves, abdomen and back.
- Standing upright, legs open shoulder -width apart, hands locked at chest level.
- Bend your knees and push your hips back as if you were sitting on a chair.
- Return to starting position.
Perform 3 sets of 10 repetitions. If the load is easy, increase the number of repetitions and sets. You can care.
Sunday
Recovery from training is key to any training program. You must relax physically and mentally. Don’t think about training, engage fully in other activities that interest you.
Easy Weight Loss Tips
Theoretically, you can lose 4-5 kg in a week, but such a short-term and aggressive diet leads to more weight gain after the end of the program. Weight loss is always done gradually, long term on yourself and your eating habits.
While it may not be possible to lose significant weight in a week, we have some tips to help you start losing weight. Just don’t forget about a balanced diet and regular exercise, don’t believe in all kinds of magic diets and weight loss drugs.
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 many studies, a low -carbohydrate diet is a very effective method of weight loss and health improvement.
2. Eat Healthy Foods and Avoid Processed Foods
Organic foods tend to be filling, which allows you to take in 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 the diet is the main 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 large amounts of calories and helps lose weight. It can be interval training or CrossFit.
5. 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, even cleaning your house can all help you burn more calories.
6. Try Intermittent Fasting
Intermittent fasting, like other diets, aims to reduce daily calorie intake. This 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 regular eating. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthily
When compiling a diet, think about what you can add to your regular diet, and not about what to deduct. For example, by adding more fiber and protein in the diet, you will feel less hungry and the total calorie content will decrease.
8. Avoid sweets
If you like sweet things, you don’t have to completely deny this pleasure. Enough to reduce the amount. Complete rejection of sweets can severely affect the nervous system.
9. Drink Enough 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. For flavor, you can add lemon or some mint leaves into the water.
10. Set long -term goals
To stay healthy in the long run, you need to change your lifestyle, and not 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 snacking.
How to track your weight loss progress
To keep track of progress in losing weight, it is not enough to use scales alone. There are many other ways to keep track of your body changes and enjoy intermediate success.
Measure your body with a tape
Measure the problem areas 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 numbers on the scale will not change. Use a body fat meter to keep track of how much fat you have lost.
Take a picture of yourself
It is difficult to see changes in your body when you look in the mirror. Take photos periodically to compare them to previous shots. This will keep you motivated and help you measure the effectiveness of the program.
Value your fitness
Losing weight is not 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 your 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. As you lose weight, your BMI will also decrease. 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 must be patient and stick to a long -term strategy. Strive to burn more calories than you eat. Get enough sleep, avoid stressful situations, stick to an exercise regimen. This way, you will maintain your health for a long time and improve your quality of life.