How to lose weight at home in a week? A common question among both men and women. Everyone wants quick results with minimal effort. But, unfortunately, this does not happen. Weight loss is a gradual process towards a long-term goal. Unlike "shock" weight loss, slow weight loss is not harmful to health and keeps the results in the long run.
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 important factors affecting health and longevity. However, losing weight too quickly can be just as harmful as being overweight.
Nutritionists recommend losing weight no more than 1 kg per week, for this per day you need to burn 500-1000 calories more than you consume. At this rate, the body and mind have time to adapt to a new diet and exercise routine. The stress on the body will not be too strong, so after losing weight, there will be no deterioration of the body leading to more weight gain.
Diet and daily routine play a major role in weight loss, and exercise is a complementary way to reduce calories and keep muscles in good shape. Below we have compiled for you effective and affordable weight loss exercises.
Exercise to lose weight at home in 1 week
All exercises are selected taking into account their weight loss effect. The training plan is approximate, so you can change some exercises, making them easier or more difficult.
Monday
Runs easy
The first thing that comes to mind when it comes to weight loss. On average, 30 minutes of jogging burns 300 calories. Jogging is important not so much for burning calories, but for improving metabolism and training the cardiovascular system.
skipping
A simple and affordable exercise to burn calories. If you do 120 jumps per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "mountain athlete"
Focus on lying down, keeping your neck, back, and hips straight. Alternately bring the left knee to the left elbow, the right knee to the right elbow. Gradually increase speed. Do 2 sets of 25 times.
"Scissors"
- Place your palms under your thighs and lie on your back 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 just as it's about to hit the ground.
Do 3 sets of 12 reps with 20 seconds of rest between sets.
Wednesday
Squats with dumbbells or dumbbells
- Hold dumbbells in front of your chest, feet 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 don't go over your toes.
- Return to the starting position and repeat the exercise.
Perform 3-5 sets, 10-12 times each, rest 1 minute between sets.
Twisted
- Lie on your back on the mat, knees bent and feet flat on the floor.
- Put your hands behind your head in a weak castle.
- With press effort, pull the upper body to the knees.
- Return to original position.
Make sure to inhale when raising your body and exhale when lowering.
To start, do 2 sets of 12 reps and rest 1 minute between sets.
Thursday
Collect and extend legs
- Sit on the mat, put your hands behind your back.
- Then, lift your feet off the ground, leaning back slightly.
- Bend your legs and simultaneously extend your upper body toward your knees.
- Return to the starting position by straightening your legs and leaning back.
Do 2 sets of 15-20 reps, resting 1 minute between sets.
burpee
- Stand up straight, feet shoulder width apart, back straight.
- Squat with your palms in front of your feet (let's call this the "frog" pose for clarity)
- Focus on lying down, release both legs back.
- Return to the "frog" position with a jump.
- Jump up, in a jump, raising your arms overhead.
- Land gently in the cleft palate.
Do 3 sets of 8 reps with 10-20 seconds rest between sets.
Friday
Ride bicycle
An enjoyable activity will help burn extra calories. Cycling for an hour at a moderate intensity can burn about 300 calories, but only if you pedal hard. For a more effective workout, choose a path of relief.
If the weather is not suitable for cycling, use stationary bikes or exercise bikes. Be sure to place a fan in front of you, or it will get very hot.
Saturday
plank
A simple and affordable exercise to train the biceps and back muscles.
Lie down on the mat in a side-lying position, elbows in. Keep a straight line between your neck, back, and hips. Keep your abs and back toned. Hold this position for at least 30 seconds and the better. Perform 3 sets.
Squats
Squats work the glutes, glutes, calves, abs, and back.
- Stand up straight, feet shoulder-width apart, hands clasped across chest.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to original position.
Do 3 sets of 10 times. If loading is easy, increase repetitions and sets. You can weigh.
Sunday
Post-training recovery is key to any training program. You must rest physically and mentally. Don't think about training, completely immerse yourself in other activities that interest you.
Simple weight loss tips
Theoretically, you can lose 4-5 kg in a week, but such a short and aggressive diet leads to more weight gain after the end of the program. Losing weight is always a gradual, long-term undertaking for yourself and your eating behaviour.
While it's not possible to lose significant weight in a week, we have a few tips to help you get started. Just don't forget about a balanced diet and regular exercise, don't believe in all sorts of miracle diets and weight loss pills.
1. Eat less carbs 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 way to lose weight and improve health.
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 its calorie content is very low. Highly processed foods contain a lot of calories in small amounts.
3. Reduce Your Calories
Reducing the calorie content of the diet is the main and most important factor affecting weight loss. You can't lose weight if you eat more calories than your body uses.
4. Try high-intensity strength training
Strength training supports healthy metabolism and hormones. In addition to endurance training, intense exercise burns a large number of calories and helps with weight loss. It can be interval training or CrossFit.
5. Exercise 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 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. This method will help those who do not want to count calories. The essence of this method is to eat only at specified intervals. For example, 16 hours of fasting and 8 hours of normal eating. Or 20 hours fasting and 4 hours eating.
7. Eat healthy
When creating a diet, think about what you can add to your regular diet, not about what to refuse. For example, by adding more fiber and protein to your 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 quantity. Completely refusing 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. Water has no calories so it is ideal for weight loss. For flavor, you can add lemon or mint leaves to the water.
10. Set long-term goals
To stay healthy in the long run, you need to change your lifestyle, 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. This will help you stay healthy and in a good mood. More sleep, less stress, less snacking.
How to track your weight loss progress
To track weight loss progress, using a scale alone is not enough. There are other ways to monitor body changes and enjoy intermediate successes.
Measure your body with a tape measure
Measure the problem body areas you want to reduce and write down the values. Take measurements 1-2 times a month to make sure you're on the right track.
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 amount on the scales will hardly change. Use a body fat meter to track how much fat you're losing.
Take a photo of yourself
It can be difficult to notice changes in your body when you look in the mirror. Take pictures periodically to compare them with previous shots. This will keep you motivated and help you measure the effectiveness of the program.
Assess your fitness
Weight loss shouldn't be the only goal. The best strategy is to become stronger and more agile. If before you started to lose weight, you were able to run 1 km, and now you easily run 3 km, then you are on the right track.
Check body mass index
One sure 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 will also decrease. A normal BMI is between 18. 5 and 24. 9, while 25-29. 9 is overweight and 30 or more is obese.
Result
To achieve your goals, you must be patient and follow a long-term strategy. Try to burn more calories than you consume. Get enough sleep, avoid stress, adhere to the exercise regimen. Only then can you maintain your long-term health and improve your quality of life.