How to lose weight at home in a week? A popular question among both women and men. Everyone wants a quick result with minimal effort. But, unfortunately, this does not happen. Weight loss is a gradual movement towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm your health and keeps the result for a long time.
If you are overweight, then losing weight can reduce your risk of diabetes, high cholesterol, hypertension and other health problems. In general, normal body weight is one of the important factors that affects health and life expectancy. However, losing weight too fast can be just as damaging as being overweight.
Dietitians recommend losing weight by no more than 1 kg per week, for this you need to burn 500-1000 calories more every day than you consume. At this rate the body and psyche have time to adapt to the new diet and exercise regimen. Stress for the body will not be so strong, so after weight loss there will be no breakdown, which can lead to even more weight gain.
Diet and daily routine play a major role in weight loss, while exercise is a helpful way to reduce calories and keep your muscles in good shape. Below we have compiled the most effective and affordable exercises for you to lose weight.
Weight loss exercises at home in 1 week
All exercises are selected for weight loss based on their effectiveness. The workout plan is approximate, so you can modify, simplify, or complicate a few exercises.
Monday
Easy jogging
The first thing that comes to mind when losing weight. An average of 30 minutes of jogging burns 300 calories. Jogging is important not so much for burning calories, but for improving metabolism and exercising the cardiovascular system.
Jump on the rope
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 "Rock Climber"
Focus on lying down, keeping a straight line around your neck, back and thighs. Alternately insert the left knee with the left elbow, the right knee with the right elbow. Gradually increase the pace. Do 2 sets of 25 repetitions.
"Jakrateli"
- Place your hands under your hips and lie on your back on the mat.
- Then lift your head, back and legs off the ground.
- Lower the left leg, then lift and lower the right leg exactly as it should hit the ground.
Perform 3 sets of 12 repetitions, with a 20-second break between sets.
Wednesday
Seats with kettlebells or dumbbells
- Hold the kettle in front of the chest, feet hip-width apart. Make sure your elbows are facing down or toward the floor.
- Sit with your hips back and your knees bent. Make sure your knees do not cross your toes.
- Return to starting position and repeat the exercise.
Do 3-5 sets of 10-12 repetitions, pausing between sets for 1 minute.
Twisted
- Lie on the mat on your back, knees bent and feet flat on the floor.
- Place your hands behind your head in a weak castle.
- With the effort of the press, pull the upper part of the body up to the knees.
- Return to starting position.
Be sure to inhale while lifting the body and exhale while lowering.
To begin, do 2 sets of 12 repetitions, with a 1-minute break between sets.
Thursday
Retract and extend the legs
- Sit on the carpet, put your hands behind your back.
- Then, lift your legs off the ground, leaning back slightly.
- Bend your legs and at the same time stretch your upper body towards the knees.
- Return to the starting position by straightening the legs and throwing the body back.
Perform 2 sets of 15-20 repetitions, pausing between sets for 1 minute.
Burp
- Stand up straight, feet shoulder-width apart, back straight.
- Sit with your hands in front of your feet (call this position "Frog" for clarity)
- Take the focus with the bed, throwing both legs back.
- Jump back to the "frog" position.
- Jump up, jump with your hands above your head.
- Gently push the ground in a frog position.
Perform 3 sets of 8 repetitions with 10-20 second breaks between sets.
Friday
Cycling
A fun activity to help you burn extra calories. Cycling at moderate intensity for an hour can burn about 300 calories, but only if you pedal hard. Choose a relief route for more effective exercise.
If the weather is not suitable for cycling, use a stationary bike or exercise bike. Be sure to put a fan in front of it, otherwise it will get very hot.
Saturday
Plank
A simple and affordable workout for the press and spinal muscles.
Start by focusing on the carpet, resting on your elbows. Keep a straight line between the neck, back and thighs. Keep the abdomen and back tight. Stay in this position for at least 30 seconds and preferably as long as you can. Make 3 sets.
Seats
Squats work on quads, glutes, calves, abs and back.
- Stand up straight, feet shoulder width apart, hands locked at chest level.
- Bend your knees and pull your hips back as if you were sitting on a chair.
- Return to 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
Recovery after exercise is the key to any training program. You need to relax physically and mentally. Do not think about exercise, completely immersed 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 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 impossible to lose significant weight in one week, we have some tips to help you start losing weight. Just do not forget about a balanced diet and regular exercise, do not believe in all kinds of magic diets and weight loss drugs.
1. Eat fewer carbohydrates and more protein
Following a low carb diet for a few days will help you lose a few pounds. According to many studies, a low carb diet is a very effective method of losing weight and improving health.
2. Eat healthy foods and avoid processed foods
Organic foods are soothing, allowing you to consume fewer calories without feeling hungry. For example, cabbage salad fills the stomach and satisfies hunger, but its caloric content is very low. Highly processed foods contain lots of calories in small amounts.
3. Reduce calorie intake
Reducing the caloric content of the diet is the main and most important factor in weight loss. You can not lose weight if you consume more calories than your body uses.
4. Try intense strength training
Strength training promotes a healthy metabolism and hormones. In addition to strenuous exercise, intense exercise burns large amounts of calories and promotes weight loss. This can be interval training or CrossFit.
5. Get active outside the gym
Burn more calories and lose weight, increase daily physical activity. Walking to the store or office, climbing stairs instead of taking the elevator, and even cleaning the house can 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 defined intervals. For example, 16 hours of fasting and 8 hours of normal meals. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When designing a diet, think about what you can add to your regular diet and not what you can give up. For example, by adding more fiber and protein to your diet, you will feel less hungry and your overall caloric content will be reduced.
8. Avoid sweets
If you like sweet things, you should not deny yourself this pleasure. Enough to reduce the amount. Complete rejection of sweets can hit the nervous system hard.
9. Drink enough fluids
People often quench their thirst for hunger. If you feel hungry, drink a glass of water. Water does not contain calories, which makes it ideal for weight loss. You can add lemon or a few mint leaves to the water to taste.
10. Set long-term goals
To be healthy in the long run, you need to change your lifestyle and not just focus on achieving short-term goals.
11. Enough sleep
Sleep is very important for weight loss. Get at least 7-8 hours of sleep a day. This will keep you in shape and in a good mood. More sleep, less stress, less spontaneous eating.
How to track your weight loss progress
Using scales alone is not enough to track weight loss progress. There are many other ways to keep track of changes in your body and enjoy intermediate success.
Measure your body with a tape measure
Measure the problem areas of the body that you want to reduce and write down the values. Measure 1-2 times a month to make sure you are moving in the right direction.
Measure your body fat
You may not lose weight because of exercise, 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 keep track of how much fat you are losing.
Take a picture of yourself
It is difficult to notice changes in the body when you look in the mirror. Periodically take photos to compare with previous shots. This will keep you motivated and help you measure the effectiveness of the program.
Evaluate your fitness
Weight loss will not be the only goal. The best strategy is to become healthier and more organized. If you used to run 1km in weight loss and now run 3km easily, then you are on the right track.
Check body mass index
One of the surest signs of weight loss is a change in body mass index, or BMI (weight-to-height ratio). Use the online calculator to enter your details. Your BMI should also decrease as you lose weight. Normal BMI is 18. 5 to 24. 9, while 25-29. 9 is overweight and 30 and above is obesity.
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 situations, follow a workout regimen. This way you will stay healthy for a long time and improve your quality of life.