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 does not happen. Losing weight is a gradual move towards a long term goal. Unlike "shock" weight loss, slow weight loss does not harm health and retains the result for a long time.
If you are 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 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 of weight per week. For this, every day you need to burn 500-1000 calories more than you consume. At this rate, the body and the psyche have time to adapt to a new diet and a new training regimen. Stress for the body will not be so strong, so after losing weight there will be no breakdowns that can lead to even greater weight gain.
Diet and daily routine play the main role in weight loss, and training is an auxiliary way to lose calories and keep muscles in good shape. Below we have collected the most effective and affordable exercises for weight loss for you.
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 modify some exercises, make them easier or more difficult.
Monday
Easy race
The first thing that comes to mind when it comes to losing weight. On average, 30 minutes of running burns 300 calories. Running is important not so much for burning calories as for improving metabolism and training the cardiovascular system.
jumping 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
Exercise "climber"
Privilege the elongation, keep a straight line of the neck, the back and the 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 repetitions.
"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, then raise and lower your right leg just as it is about to touch the ground.
Perform 3 sets of 12 reps with 20 seconds of rest between sets.
Wednesday
Squats with kettlebell or barbell
- Hold the kettlebell in front of your chest with your feet hip-width apart. Make sure your elbows are pointing down or towards 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.
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 castle.
- With the efforts of the press, pull the upper part of the body towards the knees.
- Return to the starting position.
Be sure to inhale as you raise the body and exhale as you lower.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Leg retraction and extension
- Sit on the mat, put your hands behind your back.
- Then, lifting your feet off the ground, 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 to 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)
- Emphasize lying down, throwing both legs back.
- Return to the "frog" position with a jump.
- Jump, in a jump, raise your arms above your head.
- Land softly on the ground in a frog position.
Perform 3 sets of 8 reps with 10 to 20 seconds of rest between sets.
Friday
A bike ride
An enjoyable activity that will help burn extra calories. Cycling for an hour at moderate intensity can burn around 300 calories, but only if you pedal hard. For a more effective training, choose a course with relief.
If the weather is not conducive to cycling, use a stationary bike or exercise bike. Make sure to put a fan in front of you, otherwise it will be very hot.
Saturday
plank
A simple and affordable exercise to train the muscles of the press and back.
Lie on the mat with an emphasis on lying, leaning on your elbows. Keep a straight line between the neck, back and hips. Keep your abs and back tight. Stay in this position for at least 30 seconds, and preferably as long as you can. Do 3 sets.
Squats
Squats work the quads, glutes, calves, abs, and back.
- Stand 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.
- Return to the starting position.
Do 3 sets of 10 repetitions. If the load is easy, increase the number of repetitions and sets. You can gain weight.
Sunday
Post-workout recovery is key to any training program. You need to rest physically and mentally. Don't think about working out, immerse yourself completely 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 greater weight gain after the program ends. Weight loss is always a progressive and long-term work on oneself and one's eating behavior.
Although it's not possible to lose a lot of weight in a week, we have some tips to help you start losing weight. Do not forget about a balanced diet and regular workouts, do not believe all kinds of magic diets and weight loss drugs.
1. Eat fewer carbs and more protein
Following 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 method of losing weight and improving health.
2. Eat healthy foods and avoid processed foods
Organic foods tend to be filling, allowing you to consume fewer calories without going hungry. For example, coleslaw will fill the stomach and satisfy hunger, but its calorie content is very low. Highly processed foods contain a lot of calories in a small amount.
3. Reduce your calorie intake
Reducing the caloric 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 healthy metabolism and hormones. In addition to strength training, intense exercise burns a large amount of calories and helps with weight loss. It 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 your 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 specified intervals. For example, 16 hours of fasting and 8 hours of normal eating. Or 20 hours of fasting and 4 hours of meals.
7. Eat healthy
When planning a diet, think about what you can add to your regular diet, not what you should deny. For example, by adding more fiber and protein to 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 deprive yourself of this 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 hungry, drink a glass of water. Water contains no calories, which makes it ideal for weight loss. For taste, you can add lemon or a few mint leaves to the water.
10. Set long-term goals
To stay healthy 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. It 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 progress in weight loss, it is not enough to use scales alone. There are many other ways to track changes in your body and enjoy intermediate successes.
Measure your body with a tape
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 are moving in the right direction.
Measure your body fat
Due to training, 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're losing.
Take a picture of yourself
It can be difficult 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 effectiveness of the program.
Assess your physical condition
Losing weight shouldn't be the only goal. The best strategy is to become healthier and fitter. If before you started to lose weight you could run 1 km, and 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 (height-weight 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.
Results
To achieve your goals, you need to be patient and stick to a long-term strategy. Strive to burn more calories than you consume. Get enough sleep, avoid stressful conditions, stick to an exercise program. This way you will maintain your health for a long time and improve your quality of life.