How to lose weight at home in a week? A question that both men and women love to ask. Everyone wants quick results with minimal effort. But, unfortunately, that didn't happen. Weight loss is a gradual movement toward long-term goals. Unlike "shock" weight loss, slow weight loss does not damage health and results in long-term maintenance.
If you're overweight, losing weight can reduce your risk of diabetes, high cholesterol, high blood pressure, and other health problems. In general, normal weight is one of the important factors affecting health and life expectancy. However, losing weight quickly can be just as harmful as being overweight.
Nutritionists recommend losing no more than 1kg per week because you need to burn 500-1000 more calories than you burn each day. At this rate, the body and mind have time to adjust to the new diet and training regimen. The body won't be as stressed, so there won't be any glitches that could lead to weight gain after losing weight.
Diet and daily routine play a major role in weight loss, while training is an auxiliary way to lose calories and keep muscles in good shape. Below we have collected the most effective and affordable weight loss exercises for you.
Weight Loss Exercises at Home in 1 Week
All exercises are chosen with their effectiveness for weight loss in mind. Training plans are approximate, so you can change some exercises to make them easier or harder.
on Monday
easy to run
When it comes to losing weight, the first thing that comes to mind is. On average, a 30-minute run burns 300 calories. Running is not only important for burning calories, but also for improving metabolism and training the cardiovascular system.
jump rope
Simple and affordable workouts that burn calories. If you jump 120 times per minute, you can burn up to 900 calories in an hour.
Tuesday
Exercise "Rock Climber"
The point is to lie down with your neck, back, and hips in a straight line. Alternately place your left knee on your left elbow and your right knee on your right elbow. Gradually pick up the pace. Do 2 sets of 25 reps.
"Scissors"
- Lie on your back on the mat with your palms under your thighs.
- After that, lift your head, upper back, and legs off the ground.
- Lower your left leg, then lift and lower your right leg as it touches the ground.
Do 3 sets of 12 reps, resting 20 seconds between sets.
Wednesday
Squat with kettlebells or dumbbells
- Place the kettlebell in front of your chest with your feet hip-width apart. Make sure your elbows are pointing down or toward the floor.
- Squat down 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.
Do 3-5 sets of 10-12 reps, resting 1 minute between sets.
distortion
- Lie on your back on a mat, knees bent and feet flat on the floor.
- In a fragile castle, put your hands behind your head.
- Pull the top half of your body up to your knees as you work your way through the pressure.
- Return to the starting position.
Be sure to inhale when you lift your body, and exhale when you go down.
First, do 2 sets of 12 reps, resting 1 minute between sets.
Thursday
Contraction and extension of the legs
- Sit on the mat with your hands behind your back.
- Then, lift your feet off the ground and lean back slightly.
- Bend your legs while extending your upper body toward your knees.
- Return to the starting position by straightening your legs and leaning your body back.
Do 2 sets of 15-20 reps, resting 1 minute between sets.
Poppy
- Stand up straight with your feet shoulder-width apart and your back straight.
- Squat down with your palms in front of your feet (for clarity, we'll call this a "frog" pose)
- Emphasize lying down with your legs back.
- Jump back to the "frog" position.
- Jump up and raise your arms over your head in one jump.
- Gently land on the ground in a frog pose.
Do 3 sets of 8 reps, resting 10-20 seconds between sets.
Friday
ride a bike
An enjoyable activity that helps burn extra calories. An hour of moderate-intensity cycling can burn about 300 calories, but only if you pedal hard. For more effective training, choose the mitigation route.
If the weather is not suitable for cycling, use a stationary bike or exercise bike. Be sure to put a fan in front of you, otherwise it will be very hot.
Saturday
plate
An easy and affordable workout for press and back muscles.
Lie on the mat with an emphasis on lying down, leaning on your elbows. Keep a straight line between your neck, back, and hips. Keep your abs and back tight. Hold this position for at least 30 seconds, preferably as long as possible. Do 3 sets.
Squat
Squats work the quads, glutes, calves, abs, and back.
- Stand up straight with your feet shoulder-width apart and your hands locked in front of your chest.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to the starting position.
Do 3 sets of 10 reps. If the load is easy, increase the number of repetitions and sets. You can lift weights.
Sunday
Recovery from training is key to any training program. You must rest physically and mentally. Don't think about training, just immerse yourself in other activities that interest you.
Simple Weight Loss Tips
In theory, you can lose 4-5kg in a week, but this short-term and aggressive diet can lead to more weight gain after the program ends. Losing weight is always a gradual, long-term work on yourself and your eating behavior.
While it's impossible to lose significant weight in a week, we have some tips to help you start losing weight. Just don't forget to eat a balanced diet and exercise regularly, and don't trust all kinds of magic diets and diet pills.
1. Eat less carbs and more protein
Sticking to a low-carb diet for a few days can help you lose a few pounds. According to numerous 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
Organic foods tend to be satiety, which allows you to consume fewer calories without feeling hungry. Cabbage salad, for example, will fill you up and satisfy hunger, but it's low in calories. Highly processed foods contain large amounts of calories in small amounts.
3. Reduce your calorie intake
Reducing the calorie content of your diet is the main and most important factor affecting weight loss. You can't lose weight if you're eating more calories than your body uses.
4. Try high-intensity strength training
Strength training supports healthy metabolism and hormones. In addition to strength training, strenuous exercise burns a lot of calories and can help with weight loss. It can be interval training or CrossFit.
5. Get active 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 your home can help you burn more calories.
6. Try intermittent fasting
Like any other diet, intermittent fasting aims to reduce your daily calorie intake. This method will help those who do not want to count calories. The essence of the method is to eat only during specified time 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 compiling your diet, think about what you can add to your regular diet, not what you say no to. For example, by adding more fiber and protein to your diet, you'll feel less hungry and have fewer total calories.
8. Avoid sweets
If you like sweet things, you don't have to completely deny yourself this joy. enough to reduce the amount. Rejecting sweets altogether can take a serious toll on 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 and is great for weight loss. For flavor, you can add lemon or a few mint leaves to the water.
10. Set long-term goals
To stay healthy in the long term, you need to make lifestyle changes that don't 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 healthy and in a good mood. More sleep, less stress, and less spontaneous snacking.
How to Track Your Weight Loss Progress
To track your weight loss progress, just using a scale is not enough. There are many other ways to track your physical changes and enjoy intermediate success.
Measure your body with a tape measure
Measure the problem area of your body that you want to reduce and write down the value. Measure 1-2 times a month to make sure you're heading in the right direction.
measure your body fat
You may not lose weight due to training, as fat mass will be replaced by muscle. The body changes, but the numbers on the balance hardly change. Use a body fat meter to track how much fat you've lost.
take a photo of yourself
It's hard to notice changes in your body when you look in the mirror. Take regular photos to compare with previous photos. This will keep you motivated and help you measure the effectiveness of your plan.
Assess your health
Losing weight shouldn't be the only goal. The best strategy is to get fitter and healthier. If you could run 1K before you started losing weight, and now you can easily run 3K, you're 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 the online calculator to enter your details. As you lose weight, your BMI should also drop. A normal BMI is between 18. 5 and 24. 9, while 25-29. 9 is overweight and 30 and above is obese.
result
To achieve your goals, you must be patient and stick to a long-term strategy. Make an effort to burn more calories than you burn. Get enough sleep, avoid stressful situations, and stick to an exercise regimen. In this way, you will stay healthy and improve your quality of life in the long term.