How to lose weight at home in a week? A popular question among both men and women. Everyone wants fast results with minimal effort. But, unfortunately, it doesn't happen. Losing weight is a gradual move toward a long-term goal. "Shock" weight lossUnlike, slow weight loss does not harm health and the result lasts longer.
If you are overweight, losing weight can lower 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 too quickly can be just as harmful as being overweight.
Nutritionists do not recommend losing weight more than 1 kg per week, for this you need to burn 500-1000 calories more per day. At this pace, the body and psyche have time to adapt to a new diet and training regimen. The stress for the body will not be so strong, so after losing weight there will be no breakdown to lead to even more weight gain.
Diet and daily routine play a key role in losing weight, and training is a helpful way to reduce calories and keep muscles in good shape. Below we have collected for you the most effective and economical exercises for weight loss.
weight loss exercise at home in 1 week
All exercises are selected taking into account their effectiveness for weight loss. The training plan is predictable, so you can vary some exercises, making them easier or harder.
monday
easy run
The first thing that comes to mind when it comes to weight loss. On average 30 minutes of running burns 300 calories. Running is not so important for burning calories, but important for improving metabolism and training the cardiovascular systemIs.
jumping rope
A simple and economical workout to burn calories. If you do 120 jumps per minute then you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "Rock Climber"
Emphasize lying down, keeping neck, back and hips straight. Alternately bring left knee to left elbow, right knee to right elbow. Slowly increase speed. Do 2 sets of 25 reps.
"scissors"
- Place your palms under your thighs and lie on your back on the mat.
- After this, lift the head, upper back and legs off the ground.
- Lower your left leg, then lift and lower your right leg as it is about to hit the ground.
Do 3 sets of 12 reps with 20 seconds rest between sets.
Wednesday
Squat with Kettlebell or Dumbbell
- Hold a kettlebell in front of your chest, feet hip-width apart. Make sure your elbows are pointing down or toward the floor.
- Squat while 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 effort of the press, pull the upper part of the body up to the knees.
- Return to starting position.
Inhale while raising the body and exhale while descending.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
retraction and extension of legs
- Sit on the mat, place your hands behind your back.
- Then lift your feet off the ground and lean back slightly.
- Bend your legs and simultaneously extend your upper body to your knees.
- Return to the starting position by straightening your legs and bending your body back.
Do 2 sets of 15-20 reps with 1 minute rest between sets.
Burpee
- Stand straight, feet shoulder-width apart, back straight.
- Sit down with your palms facing your feet (let's call this the "frog" position for clarity).
- Insist on lying down, throwing both the legs backwards.
- Return to the "frog" position with a jump.
- Jump up, raising your arms above your head in a jump.
- Land slowly on the ground in frog position.
Do 3 sets of 8 reps with 10-20 seconds rest between sets.
Friday
a ride on a bicycle
An enjoyable activity that 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 more effective training, choose a relief route.
If the weather is not suitable for cycling, use a stationary bike or an exercise bike. Be sure to put a fan in front of you, or it will be too hot.
Saturday
plank
A simple and economical exercise for training the muscles of the press and back.
Lie firmly on the mat, bending at 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 as many as you can. Improve. 3 Sets.
squat
Squats work the quads, glutes, calves, abs and back.
- Stand straight, feet shoulder-width apart, hands close at chest level.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to starting position.
Do 3 sets of 10 reps. If the load is easy, increase the number of repetitions and sets. You can lift the weight.
sunday
Recovery from training is the key to any training program. You should rest physically and mentally. Don't think about training, immerse yourself completely in other activities that interest you.
Simple Weight Loss Tips
Theoretically, you can lose 4-5 kg in a week, but gain even more weight after the end of such a short-term and aggressive diet program. Weight loss is always on yourself and on your eating behavior. There is a gradual, long-term action.
Although it is not possible to lose significant weight in a week, we have some tips to help you lose weight. Just don't forget about a balanced diet and regular workout, all kinds of magic diets and weight loss drugs. Don't believe it.
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 several 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, which allows you to consume fewer calories without feeling hungry. Cabbage salad, for example, will fill the stomach and satisfy hunger, but it has a very low calorie count. Highly processed foods contain very few calories.
3. Decrease Your Calorie Intake
Reducing the calorie content of a diet is the main and most important factor affecting weight loss. You cannot lose weight if you eat more calories than your body uses.
4. Try Intensive Strength Training
Strength training supports a healthy metabolism and hormones. In addition to strength training, intense exercise burns a large amount of calories and helps with weight loss. This 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 to work, taking the stairs instead of the elevator, and even cleaning your house can help you burn more calories.
6. Try Intermittent Fasting
Intermittent fasting, like any other diet, is aimed at reducing the 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 specified intervals. For example, 16 hours of fasting and 8 hours of normal food. Or 20 hours of fasting and 4 hours of food.
7. Eat Healthy
When compiling a diet, think about what you can include in your regular diet, not what is forbidden. For example, adding more fiber and protein to the diet will make you less hungryAnd the total calorie content will decrease.
8. Avoid Sweets
If you like sweet things, you don't need to deny this pleasure completely. Reducing the amount is enough. Denying sweets completely can have a profound effect on the nervous system.
9. Drink plenty of fluids
People often mistake thirst for hunger. Drink a glass of water if you think you are hungry. Water has no calories, which makes it ideal for weight loss. You can add lemon or water to the water to taste. Some mint leaves can be added.
10. Set Long Term Goals
To be healthy in the long run, you need to change your lifestyle, 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. This 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 losing weight, just using scales is not enough. There are many other ways to keep track of changes in your body and enjoy intermediate successes.
measure your body with a tape
Measure the problem areas of the body you want to reduce and write down the values. Measure 1-2 times a month to make sure you're headed in the right direction.
measure your body fat
Due to training, you cannot lose weight, as fat 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 track how much fat you are losing. Use the.
take a photo of yourself
It can be difficult to notice changes in your body when you look in the mirror. Periodically take pictures to compare them with previous shots. This will keep you motivated and help you measure the effectiveness of the programWill do
assess your fitness
Losing weight should not be the only goal. The best strategy is to become healthier and fitter. If earlier you started losing weight you could run 1km, and now you can run 3km easily, youare on the right track.
check body mass index
A sure sign of weight loss is a change in body mass index, or BMI (weight-height ratio). Use an online calculator to enter your details. As you lose weight, your BMI should decrease as wellA normal BMI is between 18. 5 and 24. 9, while 25-29. 9 is overweight and 30 and over is obese.
Result
To achieve your goals, you must be patient and stick to a long-term strategy. Try to burn more calories than you consume. Get enough sleep, avoid stressful situations, follow exercise regimens. In this way, you will maintain your health for a long time and improve your quality of life.