How to lose weight at home in a week? A popular question among men and women. Everyone wants fast results with a minimum of effort. But unfortunately this does not happen. Weight loss is a gradual movement towards long term goal. Unlike "shock" weight loss, slow weight loss does not harm health and keeps the result for a long time.
If you are overweight, then you can reduce your risk for diabetes, high cholesterol, hypertension and other health problems. Overall, normal body weight is one of the major factors affecting health and life expectancy. However, losing weight very quickly can be just as harmful as being overweight.
Nutritionists recommend to lose weight not 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. Stress for the body will not be so strong, so after weight loss, there will be no breakdowns that 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 the muscles in good shape. Below we have gathered for you the most effective and affordable exercises for weight loss.
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 to make them easier or harder.
Monday
Just 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 so much for burning calories, but for improving metabolism and training the cardiovascular system.
Soul jumped
A simple and affordable workout to burn calories. If you make 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "Climber"
Take a center of gravity, keep a straight line from the neck, back and thighs. Alternately, bring the left knee to the left elbow, the right knee to the right elbow. Slowly increase the pace. Do 2 sets of 25 repetitions.
"Shear"
- Place your palms under your thighs and lie on your back on the mat.
- Then lift your head, upper back and legs off the floor.
- Lower your left leg, then lift and lower your right leg just as it is about to hit the floor.
Do 3 sets of 12 repetitions with 20 seconds remaining between sets.
Wednesday
Squats with kettlebell or dumbbells
- Hold the kettlebell in front of your chest, feet hip-width apart. Make sure your elbows are pointing down or on the floor.
- Squat down by pushing your hips back and bending your knees. Make sure your knees do not go past your teeth.
- Return to the starting position and repeat the exercise.
Do 3-5 sets of 10-12 repetitions with 1 minute rest between sets.
Twist
- Lie on your back on the mat with your knees bent and your feet flat on the floor.
- Put your hands behind your head in a weak lock.
- With the efforts of the press pulls the upper part of the body to the knees.
- Return to the starting point.
Be sure to inhale as you lift your body and exhale as you descend.
To start, do 2 sets of 12 repetitions with 1 minute rest between sets.
Thursday
Retraction and extension of the legs
- Sit on the mat, put your hands behind your back.
- Then, lift your feet off the floor, leaning back slightly.
- Bend your legs and at the same time stretch your upper body to your knees.
- Return to the starting position by straightening your legs and resting your body back.
Do 2 sets of 15-20 repetitions with 1 minute rest between sets.
burpe
- Stand up straight, feet shoulder width apart, back straight.
- Squat with your palms in front of your feet (let's call this the "fresh" position for clarity)
- Taking a center of gravity, throw both legs back.
- Return to the "Fresh" position with a jump.
- Jump up, in one jump raise your arms over your head.
- Land softly on the ground in a fresh position.
Do 3 sets of 8 repetitions with 10-20 seconds rest between sets.
Friday
A bike ride
An enjoyable activity that helps burn extra calories. Cycling for an hour with moderate intensity can burn about 300 calories, but only if you pedal hard. For more effective training, choose a path with relief.
If the weather is not suitable for cycling, use a stationary bike or exercise bike. Be sure to put a fan in front of you, otherwise it will get very hot.
Saturday
plank
An easy and affordable exercise to train the muscles of the press and back.
Lie on the mat in an accent, lying on your elbows. Keep a straight line between the neck, back and thighs. Keep your abs and back tight. Stay in this position for at least 30 seconds, and love as much as you can. Make 3 sets.
Squats
Squats work the quads, glutes, calves, abs, and back.
- Stand up straight, feet shoulder-width apart, hands locked at chest level.
- Bend your knees and push your hips back as if you are sitting in a chair.
- Return to the starting point.
Do 3 sets of 10 repetitions. When the load is simple, the number of repetitions and sets increases. You can take weight.
Sunday
Training recovery is the key to any training program. You need to rest physically and mentally. Do not think about training, immerse yourself entirely in other activities that interest you.
Easy weight loss tips
Theoretically, you can lose 4-5 kg in a week, but such short-term and aggressive diets lead to even more weight after the end of the program. Weight loss is always a gradual, long-term work on yourself and your eating habits.
While it is not possible to lose significant weight in a week, we have some tips to help you lose weight. Just do not forget about a balanced diet and regular exercise, do not believe all kinds of magic diets and weight loss medications.
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 for weight loss and health improvement.
2. Eat healthy foods and avoid processed foods
Organic foods tend to be filling, allowing 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 many calories in small quantities.
3. Reduce your calorie intake
Reducing the calorie content of the diet is the main and most important factor influencing weight loss. You can not lose weight if you eat more calories than your body consumes.
4. Try intensive strength training
Strength training promotes a healthy metabolism and hormones. In addition to strength training, intense exercise burns a large amount of calories and helps to lose weight. It can be interval training or CrossFit.
Get active outside of the gym
To burn more calories and lose weight, increase your daily physical activity. Walking to the store or to work, taking the stairs instead of the elevator, and even cleaning your home can all help you burn more calories.
6. Try intermittent fasting
Intermittent fasting, like any other diet, aims to reduce your daily calorie intake. The method helps 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 eating.
7. Eat healthy
When compiling a diet, think about what you can add to your regular diet, and not about what you are refusing. 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 love sweet things, you do not have to completely deny yourself that pleasure. 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 like you are hungry, drink a glass of water. Water contains no calories, so it is 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 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 eating.
How to track your weight loss progress
To track the progress of weight loss, it is not enough to just use scales. There are many other ways to track your body changes and enjoy between successes.
Cover your body with a band
Make 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.
Make your body fat
By training you can not lose weight because the fat mass is replaced by muscle. The body will change, but the number on the scales will hardly change. Use a body fat meter 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 photos periodically to compare them with previous shots. This will keep you motivated and help you measure the efficiency of the program.
Assess your fitness
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 1km, and now easily run 3km, then you are on the right track.
See the 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 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, stick to a training regimen. This way, you will maintain your health for a long time and improve your quality of life.