How to lose weight at home in a week? A popular issue among both men and women. Everyone wants fast results with minimal effort. But unfortunately that is not the case. Weight loss is a gradual movement towards a long-term goal. Unlike "jumping" weight loss, slow weight loss is not harmful to health and maintains the result for a long time.
If you are overweight, losing weight can reduce your risk of diabetes, high cholesterol, hypertension and other health problems. In general, a normal body weight is one of the important factors influencing 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, which requires you to burn 500 to 1, 000 more calories each day than you consume. At this rate, the body and psyche have time to adapt to the new diet and exercise regimen. The stress on the body will not be as intense, so losing weight will not cause any damage that could lead to even more weight gain.
Diet and daily routine play a key role in losing weight, and exercise is a helpful way to lose calories and maintain good muscle shape. Below we have compiled the most effective and affordable weight loss exercises for you.
Exercises for weight loss at home in 1 week
All exercises are selected based on their effectiveness in losing weight. The workout plan is approximate, so you can change, facilitate, or complicate some of the exercises.
Monday
Easy running
The first thing that comes to mind when it comes to weight loss. An average of 30 minutes of running burns 300 calories. Running is not so much about burning calories as it is about improving metabolism and training the cardiovascular system.
jumping rope
A simple and inexpensive workout to burn calories. With 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "climber"
Emphasize lying down, keeping the line of the neck, back and hips straight. Alternately pull the left knee to the left elbow and the right knee to the right elbow. Gradually increase the pace. Perform 2 sets of 25 reps.
"Scissors"
- Place your palms under your thighs and lie down on the mat.
- Then lift your head, upper back and legs off the ground.
- Lower your left leg, then raise and lower your right leg when it hits the ground.
Perform 3 sets of 12 reps with a 20-second break between sets.
on wednesday
Squats with kettles or dumbbells
- Hold the kettle in front of your chest, feet wide at your hips. Make sure your elbows are pointing down or to the floor.
- Squat by pushing the hips back and bending the knees. Make sure your knees don’t cross your toes.
- Return to starting position and repeat the exercise.
Perform 3-5 sets of 10-12 reps with 1 minute rest between sets.
Rotation
- Lie on your back on the mat, bend your knees, and lean your feet on the floor.
- Put your hands behind your head in the weak castle.
- Pull the upper body to the knees with a press effort.
- Return to starting position.
Be sure to inhale while lifting your body and exhale when lowering.
To get started, do 2 sets of 12 reps with a 1-minute break between sets.
Thursday
Retraction and straightening of the legs
- Sit on the mat, put your hands behind your back.
- Then, lifting your feet off the ground, lean back slightly.
- Bend your legs and at the same time stretch your upper body towards your knees.
- Return to starting position by stretching your legs and leaning your body back.
Perform 2 sets of 15-20 reps with a 1-minute break between sets.
burpee
- Stand up straight, feet shoulder width apart, back straight.
- Squat with your palms in front of your feet (for clarity, let's call it the "frog" position)
- Emphasize lying down, throwing both legs back.
- Jump back to the "frog" position.
- Jump up, lift your arms above your head in the jump.
- Gently land on the ground in a frog position.
Perform 3 sets of 8 reps with a 10-20 second break between sets.
Friday
Cycling
An enjoyable activity that will help you burn extra calories. Riding a bike at medium intensity can burn about 300 calories an hour, but only if you remember the pedals hard. To make your workouts more effective, choose a route with relief.
If the weather is unsuitable for cycling, use a stationary bike or exercise bike. Be sure to place the 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 the mat, stressing, lying down, leaning on your elbows. Keep a straight line between your neck, back and hips. Keep your abdomen and back tight. Stay in this position for at least 30 seconds, preferably for as long as you can. Make 3 sets.
Squats
Squats train quads, buttocks, calves, abdominal muscles and back.
- Stand straight, feet shoulder-width apart, arms locked at chest level.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to starting position.
Perform 3 sets of 10 reps. If the load is light, increase the number of repetitions and series. You can gain weight.
Sunday
Recovery after a workout is the key to any training program. You need to rest physically and mentally. Don’t think about workouts, immerse yourself completely in other activities that interest you.
Simple Weight Loss Tips
Theoretically, you can lose 4-5 kg per week, but such short-term and aggressive diets lead to even greater weight gain at the end of the program. Weight loss is always a gradual, long-term work with yourself and your eating habits.
While losing a lot of weight in a week is not possible, we have some tips to help you start losing weight. Just don’t forget about a balanced diet and regular workouts, don’t believe in all sorts of magical diets and weight loss medications.
1. Eat less carbs and more protein
You can get rid of a few pounds by following a low carb diet for a few days. According to many studies, a low-carb diet is a very effective way to lose weight and improve health.
2. Eat healthy foods and avoid processed foods
Organic foods are plentiful, so you can consume fewer calories without feeling hungry. Cabbage salad, for example, will fill your stomach and quench your hunger, but they are very low in calories. Highly processed foods are high in calories in small amounts.
3. Reduce your calorie intake
Reducing the calories in your diet is the main and most important factor influencing weight loss. You can’t lose weight if you eat more calories than your body consumes.
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 you lose weight. It can be an interval workout or a CrossFit.
5. Be active outside the gym
Increase your daily physical activity to burn more calories and lose weight. Going to the store or to work, climbing stairs instead of the elevator, and even cleaning your home can burn more calories.
6. Try intermittent fasting
Intermittent fasting, like any other diet, aims to reduce your daily caloric intake. The method will help those who do not want to count calories. The essence of the method is to eat only at regular 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 creating a diet, think about what you can include in your regular diet, not what to give up. For example, adding more fiber and protein to your diet will make you feel less hungry and reduce your total calories.
8. Avoid sweets
If you love sweet things, you don’t have to give up this pleasure completely. It is enough to reduce the amount. The complete abandonment of sweets can severely affect the nervous system.
9. Drink enough fluids
People often confuse thirst with hunger. If you feel hungry, drink a glass of water. There are no calories in water, making it ideal for weight loss. You can add lemon or a few mint leaves to the water for taste.
10. Set long-term goals
To stay healthy in the long run, you need to change your lifestyle, not just focus on short-term goals.
11. Get enough sleep
Sleep is very important to lose weight. Sleep at least 7-8 hours a day. This will keep you in good shape and in a good mood. More sleep, less stress, less spontaneous snacks.
How To Track Your Weight Loss Progress
It is not enough to use scales alone to monitor the progress of weight loss. 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 your body that you would like 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
Workouts can also help you lose weight, as muscle mass will be replaced by muscle. The body will change, but the number on the scales will hardly change. Use a body fat meter to monitor how much fat you are losing.
Take a picture of yourself
Looking at the mirror can make it difficult to notice changes in the body. Take photos regularly to compare them with previous shots. This will keep you motivated and help you evaluate the effectiveness of the program.
Evaluate your suitability
Weight loss should not be the only goal. The best strategy is to become healthier and more physical. If you were able to run 1 km before you started to lose weight, and now you can easily run 3 km, then you are on the right track.
Check your body mass index
One real sign of weight loss is a change in body mass index or BMI (weight to height ratio). Use an online calculator to enter your details. As you lose weight, your BMI should also decrease. Normal BMI is 18, 5 to 24, 9, 25-29, 9 are overweight, and 30 and above are obese.
The result
To achieve your goals, you need to be patient and follow a long-term strategy. Try to burn more calories than you consume. Get enough sleep, avoid stressful conditions, follow an exercise regimen. This will keep you healthy for a long time and improve your quality of life.