How to lose weight in a week at home? A popular question among men and women. Everyone wants fast results with minimal effort. But, unfortunately, this is not happening. Weight loss will be followed by fatigue and constant tiredness. Unlike "shock" weight loss, slow weight loss is not harmful to health and maintains the result for a long time.
If you are overweight, weight loss will reduce the risk of diabetes, high cholesterol, hypertension and other health problems. In general, normal body weight is one of the most important factors influencing health and life expectancy. However, losing weight too fast can be just as harmful as being overweight.
Nutritionists recommend losing no more than 1 kg per week, for which you need to burn 500-1000 kcal more than you need every day. At this rate, the body and psyche have time to adjust to the new diet and exercise regimen. Stress is not so strong for the body, so there are no disorders that lead to weight gain after weight loss.
Diet and daily routine play a key role in weight loss, and exercise is a great way to lose calories and keep your muscles in good shape. Below we have collected the most effective and affordable exercises for weight loss for you.
Weight loss exercises for 1 week at home
All exercises are selected based on their effectiveness for weight loss. An exercise plan is approximate, so you can modify some of the exercises to make them easier or harder.
Monday
Easy running
The first thing that comes to mind when talking about weight loss. On average, a 30-minute run burns 300 calories. Running is important not only to burn calories, but also to improve metabolism and exercise the cardiovascular system.
rope jumping
A simple and inexpensive exercise to burn calories. If you do 120 jumps per minute, you can burn 900 kcal per hour.
Tuesday
"Ashka climber" exercise
Lying down, press and keep a straight line around the neck, waist and hips. Bring the left knee to the left elbow and the right knee to the right elbow in turn. Gradually increase the pace. Make 2 sets of 25 repetitions.
"Scissors"
- Put your palms under your thighs and lie on your back on the carpet.
- Then lift your head, back, and legs off the ground.
- Lower your left foot, then raise and lower your right foot as it touches the ground.
Perform 3 sets of 12 repetitions with a 20 second break between sets.
Wednesday
Squat with a kettle or dumbbells
- Hold the kettle in front of your chest and your feet at hip width. Make sure your elbows are facing down or to the floor.
- Push your hips back and bend your knees. Make sure your knees don't cross your toes.
- Return to the starting position and repeat the exercise.
Rest for 1 minute between sets, with 3-5 sets of 10-12 repetitions.
Twisting
- Lie on your back on the carpet, bend your knees and keep your feet flat on the floor.
- Put your hand behind your head in a weak castle.
- Pull the upper body up to the knees with the force of the press.
- Return to the original state.
When lifting the body, it is necessary to breathe in and out.
To get started, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Pulling and extending the legs
- Sit on the carpet, put your hands behind your back.
- Then, lift your feet off the ground and lean back slightly.
- Bend your legs and at the same time stretch your upper body to your knees.
- Straighten your legs, lean your body back and return to the starting position.
Perform 2 sets of 15-20 repetitions, resting for 1 minute between sets.
burpi
- Straight, legs shoulder width apart, back straight.
- Kneel with your palms at your feet (let's call this the "frog" position for clarity)
- Emphasize while throwing both legs back.
- Return to "frog" position by jumping.
- When jumping, raise your hand above your head.
- Gently land on the ground in frog position.
Perform 3 sets of 8 repetitions with a pause of 10-20 seconds between sets.
Friday
Cycling
A fun activity that will help you burn extra calories. Cycling can burn 300 calories, but only if you press the pedal hard. For a more effective workout, choose a relief route.
If the weather is not conducive to cycling, use a stationary bike or exercise machine. Be sure to put a fan in front of you, otherwise it will be very hot.
Saturday
board
Simple and affordable exercises for training the muscles of the press and back.
Lying on the mat with pressure on your buttocks, leaning on your elbows. Keep a straight line between the neck, back and hips. Hold your stomach and back tight. In this position, at least 30 seconds, preferably as long as possible. Make 3 sets.
Squats
Squats work quads, glutes, calves, abs, and waist.
- Stand up straight, feet shoulder-width apart, arms at chest level.
- Bend your knees as if sitting in a chair and push your hips back.
- Return to the original state.
Make 3 sets of 10 repetitions. If the load is light, increase the number of repetitions and sets. You can gain weight.
Sunday
Recovery from training is the key to any training program. You need to relax physically and mentally. Don't worry about training, get involved in other activities that interest you.
Simple weight loss tips
Theoretically, you can lose 4-5 kg in a week, but such short-term and aggressive diets will lead to more weight gain after the end of the program. Weight loss will be followed by fatigue and constant tiredness.
Although it is not possible to lose weight in a week, we have some tips to help you lose weight. Just remember about a balanced diet and regular exercise, do not believe in magic diets and all kinds of weight loss drugs.
1. Eat less carbohydrates and more protein
A low-carb diet for a few days can help you lose a few pounds. According to many studies, a low carb diet is a very effective way to lose weight and improve your health.
2. Eat healthy foods and avoid processed foods
Replenishes with organic foods, which allows you to consume fewer calories without feeling hungry. For example, cabbage salad satisfies the stomach and satisfies hunger, but it is very low in calories. Highly processed foods contain more calories in smaller amounts.
3. Reduce your calories
Reducing the caloric content of the diet is the main and most important factor influencing weight loss. If you eat more calories than your body uses, you will not lose weight.
4. Try intense strength training
Strength training promotes healthy metabolism and hormones. In addition to strength training, intense exercise can help you burn more calories and lose weight. This can be an interval workout or CrossFit.
5. Be active outside the gym
Increase your daily physical activity to burn more calories and lose weight. Walking to the store or work, taking the stairs instead of the elevator, or even cleaning your home can help you burn more calories.
6. Try to fast regularly
Regular fasting, like other diets, aims to reduce the calories of daily consumption. This method helps those who do not want to count calories. The essence of the method is to eat only at specified intervals. For example, fasting for 16 hours and eating for 8 hours. Or fast for 20 hours and eat for 4 hours.
7. Eat right
When creating a diet, think about what you can add to your regular diet, not what you should avoid. For example, adding more fiber and protein to your diet will make you feel less hungry and reduce your total caloric intake.
8. Stay away from sweets
If you like sweets, you don't have to give up this pleasure completely. enough to reduce the amount. Abstinence from sweets can have a devastating effect on the nervous system.
9. Drink plenty of fluids
People often confuse hunger with thirst. 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, not just to achieve short-term goals.
11. Get enough sleep
Sleep is very important for weight loss. Get at least 7-8 hours of sleep a night. It keeps you strong and in good spirits. More sleep, less stress, less nutrition.
How to monitor your weight loss progress
It is not enough to use only scales to monitor progress in weight loss. There are many other ways to keep track of changes in your body and achieve success in the meantime.
Measure your body with scotch 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
Thanks to training, you will not lose weight, because the fat mass is replaced by muscle. The body changes, but the number on the scales does not change. Use a body fat meter to monitor how much fat you are losing.
Take a picture of yourself
It can be difficult to notice changes in your body when you look in the mirror. Periodically take pictures to compare with previous shots. This will motivate you 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 stay healthy and strong. If you could run 1 km before you lost weight, now you can run 3 km easily, so 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 (weight-to-height ratio). Use an online calculator to enter data. As you lose weight, your BMI should also decrease. Normal BMI is between 18, 5 and 24, 9, while 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 situations, and exercise regularly. In this way, you will maintain your health for a long time and improve your life.