7 Day Exercise Plan for Fitness and Weight Loss

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Slim and athletic black female

OK, if you really need to lose some weight quickly, and only have 7 days to lose weight, then there are a few options which we discuss below. Firstly we provide a simple daily diet plan for you to follow and then you will find a weekly fitness and strength training schedule that you can do.

A weight loss plan that aims to lose around 2 pounds per week is generally safe and reliable, anything more than this enters the realms of fad and crash diets. But, if you really only have one week to lose some extra body fat, what is the best way? Here are our tips to help you to get fitter and lose some weight in 7 days. If you want to make a change in a week then you have to be prepared to exercise hard and follow the diet. Really you need to make this workout a permanent part of your new and improved lifestyle!

If you do not feel confident doing this alone then you will benefit from our personalized weight loss plan - we will create a customized plan for you and then guide you over the next 6 months.

Body Fat Reduction Plan

To lose body fat as quickly and safely as possible you must eat a very lean diet and also exercise. Failure to follow the plan will result in failure to lose body fat. You will feel hungry and your muscles will ache – do not expect quick gains with no pain!


If done correctly this plan will start to build lean muscle and improve fitness while also burning fat. Do not expect to lose weight extremely rapidly though. You will hopefully be gaining muscle and losing fat, so net weight loss may be zero in the short term. But you will be in a better shape, and in a better position to carry on losing weight in a healthy and sustained fashion.

7 Day Fitness Plan

If you have not exercised in a while you may find this difficult, but you must do it if you wish to burn of fat in just 7 days. Always stretch afterwards.

Remember, you are not exercising specifically to burn off fat. You are exercising to increase your daily calorie deficit (burning more energy) and also increase your metabolism (building muscle).

Basic 7 Day Plan

We have created a series of bodyweight workouts that you can complete each day of the week. This should ideally be done in addition to some cardio. Two workouts a day can be effective.

Always stretch well after the workouts and keep a log of your time so that you can aim to improve next week.

Advanced 7 Day Plan

The advanced 7 day plans sets two workouts a day and the second some weight training. Optional For Faster Fat Burning: In addition to the exercises below also do the daily workout – best done after the morning cardio session.



Light Cardio: In the morning perform a 30-45 minute light cardio session to raise metabolism. This can be a brisk walk, jogging or a swim for example.

Weight training exercises: Squats, Calf Raises, Push ups, Shoulder Press and Dips. 3 sets of 8 exercises for each. Increase the weight if too easy, decrease if you struggle to complete 8 repetitions. See our weight training articles for more advice on building strength, with workouts, exercises and methods explained.

Diet: Breakfast should either be oats or wholemeal toast and eggs. Lunch is soup (no bread). Dinner a salad with protein (egg, chicken or fish).


Interval Training day: 20 minutes intensive interval training. 30 second sprint followed by 90 second recovery. Ten 2 minute intervals with 10 sprints. You can do this with any exercise – running, swimming, elliptical trainer, cycling, skipping etc. Work as hard as possible. See the Quick Intensive Cross Training Workout to learn how to train properly.

Diet: Same as Monday.


Longer Cardio Day: Today you need to do one longer cardio session. This can be jogging, cycling, rowing, brisk walking, elliptical etc. However, you must exercise for 60 minutes today.

Diet: Today you need to limit calories as much as possible, but do eat some carbohydrate an hour before exercising and again afterwards. This should be a small snack, such as 1 banana, 1 slice of brown bread or a couple of oranges.



Cardio Session: A morning cardio session of around 30 minutes. Steady exercise to get the body moving and burning fat.

Weight training exercises: Deadlifts, Pull Ups, Curls, Single Arm Dumbbell Rows. 3 sets of 8 exercises for each.

Diet: Lots of proteins to help muscle recovery and less carbohydrates, so eat just eggs for breakfast, then a small salad with plenty of chicken, pork, beef or fish for lunch. All portions should be small.


Cardio: Longer, steady cardio with 2 sprints at the end. So at least 30 minutes of jogging with a 1 minute sprint (long sprint, around 400m), then a recovery of 3-5 minutes, then another sprint before the final recovery jog. In total you should be exercising for around 40-45 minutes. Stretch afterwards. Read these running tips from a top trainer.

Diet: Similar to Wednesday – fewer calories to aid fat reduction.


Core Training: Calisthenics, Yoga, Dynamic Stretching, crunches. Perform crunches to failure, aim to do 100. Aim to exercise for at least 45 minutes. Alternate between upper body and lower body exercises. If in doubt jog on the spot until you decide what to do next. This helps to teach you to take control of your fitness sessions. Empower yourself!

Diet: As Monday.


Activity day: Sunday is a good time to get active with friends and family, so a long walk or a trip to the park are good choices.

Diet: Keep your meals small and lean, high in protein. If you are having roast dinner you can treat yourself to the beef, broccoli and carrots, but nothing else – and have a small portion!

You obviously do not need to exercise in this exact order or on these days, this is to provide you with a guide. You may want to focus more on weight training, circuit training or yoga for example, so switch some days around. But this is the ideal level of activity and type of weekly exercise routine that you need to do to start getting really fit and losing weight.

It really does help a lot if you can exercise for at least 45 minutes every single day. Ideally some days you should exercise more. Do not let anyone (other than your doctor) tell you that this is too much exercise, it is not. The human body is designed to move, the muscles need to work to be healthy.

Exercise More to Burn More Fat

If you can do more, then do more, but do not risk injury, and remember that you are on a calorie restricted diet so your energy levels will be lower. Do not feel tempted to reduce calories further as you risk going into starvation mode and you will burn less fat and risk overtraining. The best time to exercise intensively is around 45 minutes after your lunch, you should have most energy at this time. For walking, jogging and running you can exercise the first thing in the morning.

The cardio in the morning helps to raise your metabolism before the weight training in the afternoon. This maximizes fat burning by raising your metabolism throughout the day. Consume only low GI carbohydrates to ensure that you have a steady supply of sugar for energy and do not risk an insulin rush (which causes fat accumulation).

Although it is impossible to lose a lot of weight in just one week, if you start right with daily exercise and daily dieting then you can start to make some big changes. Exercise is vital for healthy weight loss and makes weight loss so much easier. If you have any questions ask below.

Really losing body fat should be a long-term goal, and we discuss how that is done in more detail in How to Lose Belly Fat and Get a Flat Stomach.

A Typical Daily Diet Plan

Note that you should only eat one of each meal option per day. The rest of the day you can drink water. Keep portions small. You should be eating no more than 1000 calories a day. Remember, this is for 1 week only. Long term dieting of this type is not healthy.

  • Breakfast: 2 eggs on 1 thin slice of whole grain toast / a banana with yogurt / small bowl of muesli with milk / 3 egg omelette with ham
  • Lunch: Small green leafy salad with smoked mackerel / chicken with fresh vegetables / fish with salad /meat and vegetable stew
  • Dinner: Tomato soup / other thin soup / roasted chicken / mackerel fillets

Key tip: Keep portions small. You can eat stews and salads, but use a small plate and eat slowly and thoughtfully.

Alternative 1 Day Meal Plan

This is a healthy meal plan with some additional calories so that you can start working harder on the fitness and still fuel your muscles. The most common reasons people give for not eating healthy food are:

  • “I do not know how to make healthy food, it is too complicated”
  • “I do not have time to make healthy food”
Well, this meal plan shows how simple healthy food can be.


Breakfast is the most important meal of the day, but this does not mean that you must still eat like a King if you are wanting to lose weight. Here is a healthy breakfast recipe:

  • 3 boiled eggs
  • 1 slice of wholemeal bread, toasted

Boil the eggs for 4 minutes and eat with a single slice (or no bread at all if you want to lose weight quicker).


Put some wholegrain pasta on the boil. While this is boiling pout a tin of chopped tomatoes, or passata, into a saucepan. Add some salt, pepper, mixed herbs and a little spice of your choosing. Let that simmer while the pasta is cooking.

Pop some meat balls on a medium grill. In approximately 12 minutes you have a delicious, freshly prepared, meal of pasta and meatballs in tomato sauce. This is healthy, full of energy and protein.


If you are working out then you may need a little extra in the evening. Make a salad using mixed lettuce, cucumber, rocket and sliced fresh peppers. Mixed in a tin of tuna fish and drizzle in olive oil. Season with salt and pepper, toss and serve.

You can add any other salad items you like. If you hard boil some extra eggs at breakfast time, you can add these to the salad, with some capers and add some cheese, and you have a healthy, tasty fish salad, full of proteins and nutritious carbohydrates.

Some alternative diet options are provided below in the fitness plan itself (see above).

Typical Weight Loss Mistakes

Every year people make the decision to lose weight but then go about it the wrong way. There is so much bad information on the Internet nowadays that it is hard to know what is good advice and what is bad.

Too often people say “I have tried everything to lose weight, but nothing works” when really they mean “I have done 50 crunches and bought some low fat energy bars and I am still overweight“.  To avoid you falling into the same trap, here are the most common ways to fail at losing weight.

Starving Yourself

Ever since Beyonce Knowles mentioned that she went on the Lemonade Diet / Maple Syrup (which is actually just a fast) other people have wanted to try it too. There are several reasons not to do this diet:

  1. It is unhealthy.
  2. You will put the weight back on again after the starvation process has finished, and maybe more weight than you lost.
  3. It is unpleasant!
  4. It does not teach you how to manage your weight.

Only Doing Sit Ups or Crunches

Many people still think that performing exercises like sit ups and crunches will help them to lose weight. This is simply not true, it has never worked, and never will.

Firstly, sit-ups are not good for your back, and if you are overweight and do not have strong abdominals, you are even more likely to have an injury. Crunches are much better for strengthening the abdominal muscles, but strong muscles does not mean fat loss.

The main reason why just doing sit ups or any other abdominal exercise is because spot reduction is not possible, which means that you will not burn off stomach fat by doing lots of stomach exercises. Instead you need to exercise the whole body intensively. If you do not get out of breath or sweat, you are not working hard enough.

Skipping Meals

Skipping meals to lose weight will just make it harder for you. Our bodies are designed to burn fat for when we need extra energy, but store fat when times become hard and food hard to find. The longer you go without eating, the less body fat you will burn off per hour (this is your metabolism).

By eating more frequent meals you can actually help to keep your metabolism higher and burn more fat. But, it is vital that you ensure more meals does not mean more calories. Spread your food intake out throughout the day.

Many people take this too far and start eating 6 to 8 small meals a day. This is OK if you are a professional athlete and every meal is carefully constructed to provide the optimum nutrition for your needs at specific points throughout the day. For everyone else is is a waste of time and generally involves eating too much.

Join a Gym Without a Plan

Every year tens of thousands of people join gyms to lose weight without actually giving any thought to how they will do this. Joining a gym is not a magic cure for being overweight. You have to work just as hard to lose weight in a gym as you do at home.

The key to successful weight loss is reducing calories. Many people join a gym, workout pretty hard, and then have a large meal afterwards to reward themselves. Even worse, some people start having extra food “to give them the energy” to workout in the gym later. These are fatal mistakes.

If you are overweight, you are already eating too much food, you do not need more to enable you to exercise. Also, avoid “protein shakes” unless you are also severely restricting calories. Many people in gyms will sell you a protein shake, but not tell you that they do it to make a few extra bucks.

Taking Weight Loss / Fat Burning Pills

There are lots of magic pills available, all of which try to boost metabolism or reduce the body absorbing dietary fat. If you are not already exercising and eating a healthy diet these pills are a waste of money and time.

There is a whole discussion on fat burning pills here. The key is, doing more exercise and reviewing your diet will give you much greater results in terms of weight loss than taking some pills.

There are many other ways to fail at losing weight. Most of them involve buying a gimmicky piece of apparatus and then never using it or falling for a weight loss scam. If you have any good stories on ways you or a friend failed to lose weight, then share them here!

If you have any questions, ask below.

Weight Loss Research and Advice from around the Web

Weight loss has been studied at great length over the years and much of what we now know about losing weight is derived from scientific studies into the mechanics of fat reduction. Here are some articles which we have drawn upon.

Why is gradual weight loss better than a crash diet?” NHS Choices (2010) website, http://www.nhs.uk/chq/pages/2468.aspx?categoryid=51&subcategoryid=165

Benefits of sustained moderate weight loss in obesity” by Pasanisi F, Contaldo F, de Simone G, Mancini M. Published in Nutr Metab Cardiovasc Dis. 2001 Dec;11(6):401-6. Abstract: http://www.ncbi.nlm.nih.gov/pubmed/12055705

A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention” by WC Miller, DM Koceja and EJ Hamilton. International Journal of Obesity (1997) 21, 941±947. Full article: http://www.indiana.edu/~k562/articles/obesity/review%20Miller%201997.pdf

Effects of Intermittent Exercise and Use of Home Exercise Equipment on Adherence, Weight Loss, and Fitness in Overweight Women” by John M. Jakicic, PhD; Carena Winters, MS; Wei Lang, PhD; Rena R. Wing, PhD. Published in JAMA. 1999;282(16):1554-1560. doi: 10.1001/jama.282.16.1554 Abstract: http://jama.ama-assn.org/content/282/16/1554.short.

There is no Tummy Fit Oil

Please note that we do not, and never have, sold anything called “tummy fit oil”. If you wish to lose your tummy you need to exercise and follow a healthy lifestyle, as set out in the articles on MotleyHealth!

7 Day Exercise Plan Discussion

As this page has been so popular we have moved the questions / answer discussion to its own page: 7 Day Exercise Plan Discussion. So if you are looking for a reply we gave you, then it can still be found there.

  138 comments for “7 Day Exercise Plan for Fitness and Weight Loss

  1. debasmita ghosh
    July 7, 2012 at 4:14 am

    suggest me some tips for lose weight. After i joined in a company, i started gaining some weight, i look bad. i had to stop mah dance too. watta do?? can u just help???

  2. MotleyHealth
    July 7, 2012 at 10:24 am

    Hi Debasmita, you need to tackle 2 things: 1. You eating habits have probably changed since you started work. Stop snacking, eat just 3 meals a day and keep portions small. 2. Get active again. You used to dance, why not start again? Of join a fitness class, go running, join a gym.

  3. gursimran
    July 27, 2012 at 9:08 am

    hi iam 16 yr old boy my weight is 78 kgs and height is 5’6″ i whant to lose 10 kgs in 1 month what should i do plzzz tell me but not go for gym….

  4. MotleyHealth
    July 27, 2012 at 12:25 pm

    Hi Gursimran. Firstly, losing 10 kg in 4 weeks is not a goal you should set. 1 kg a week is max really as you are not extremely overweight. If gym is not an option then you need to get active other ways. The cheapest and most efficient way to get fit is it do a combination of running and bodyweight circuits. Then of course, calorie reduction is also needed. Try following one of the plans on this website.

  5. Gabe
    August 4, 2012 at 10:34 pm

    Hi, I’m 24 and about 245 lbs. The weight shows pretty well as ppl think I’m around 200. However, I can feel myself slowing down and would like to get in better shape for a more healthy lifestyle. My question is this: Would you have any recommendations for vigorous exercise that doesn’t have high knee impact (i.e. jogging)? I enjoy swimming, but its hard to get there regularly, and leisure biking once or twice a week isnt producing any results.(I have a history of knee problems, probably partially due to weight)

  6. MotleyHealth
    August 5, 2012 at 11:36 pm

    Hi Gabe, swimming and cycling are the best options. Another good option is an elliptical machine. Instead of just leisure biking push yourself harder on those sessions – do interval training on a bike, i.e. sprints followed by recovery cycles.

  7. punjabsingh
    August 6, 2012 at 3:32 pm

    i have big butts .suggest me a very simple exercise to reduce it within a week.i feel shy to say my original name

  8. MotleyHealth
    August 6, 2012 at 5:22 pm

    Run every day. Eat less.

  9. Jack
    August 7, 2012 at 10:56 am

    Hi I’m 22 years old, i want to lose the fat on my tummy, the sides of my tummy, and my thighs. Will running/jog every day do the job? Also what should I eat for each meal over how long of a period while I run everyday? I do go biking once a week as well, is all this enough and would it work efficiently?

  10. MotleyHealth
    August 7, 2012 at 12:39 pm

    Hi Jack, a daily run is enough to lose weight, but only if your diet is also good. Eat 3 meals a day, keep portions small. Oat based breakfast is a good option, salad or soup for lunch and a small dinner with a few vegetables and some protein. Drink water, coffee, tea. Do not drink soft drinks. No snacks.

  11. Anushka
    August 23, 2012 at 6:16 pm


    Thanks for the article, it’s very helpful. I am 29 , height 5′ 5” and weight 150 lbs. I am suffering from premenopause and taking hormonal pills since I was 24 as prescribed ,this medicine results to weight gain. is there a way to reduce weight , I excercise thrice a week and take moderate diet

  12. MotleyHealth
    August 23, 2012 at 6:29 pm

    Hi Anushka, more exercise and stricter diet control is required. Estrogen can cause increased water retention, so some of your weight gain may be due to this. Speak to your doctor about your dosage and the causes of water retention. You are not far off being a healthy weight, according to the BMI scale. So increasing the intensity and/or duration of exercise and being extra careful with diet may be enough to make the changes that you are looking for.

  13. preetha
    August 29, 2012 at 12:01 pm

    Hi, my weight is 90kgs and height is 155cm,Increased 25 kgs in two years time due to this weight gain am facing so many health problems. I want to reduce morethan 30 kgs what should I do, can I go for any weight loss surgery like bariatric etc and approx what would be the cost to get it done else please advise because it is very difficult to reduce 30 kgs. I am doing so many things but not even a single kg am reducing.

    Pl help

  14. MotleyHealth
    August 29, 2012 at 1:36 pm

    Hi Preetha, what have you tried so far? You need to give diet and exercise a serious try before considering any form of surgery. The workout and diet routine here will certainly help.

    Main rules are:

    Exercise EVERY day.

    Eat 3 modest meals a day, NO SNACKS

    Cut all flour based foods (bread, chapati, noodle etc).

    Cut all rice

  15. Garima
    September 9, 2012 at 7:21 am

    Hi.. I want to know more about cardio exercises at home. Since running outside is not an option as it is monsoon time here. Also i m not a member of any gym.
    Can you also suggest exercises that may help in hypothyroidism. My TSH levels are way out of normal. Please help.

  16. MotleyHealth
    September 9, 2012 at 5:53 pm

    Hi Garima, take a look at our Home Fitness article. Circuit training can be done indoors.

  17. Becc
    September 19, 2012 at 5:04 am

    Hi, i’m moderately athletic and usually run a few miles everyday. but even though i work out so much i get so tired and sore even if i try to increase my stamina… i feel like i need to increase food intake a little to feel more energized. my main problems are just my inner thighs, have smallish love handles and a small tummy. i know its not much but i obviously can’t spot reduce. i just want to lose a couple of pounds really fast but LOVE food and get hungry the most at night. any tips for decreasing appetite but still being energized enough for high intensity work outs?

  18. MotleyHealth
    September 19, 2012 at 9:51 am

    Hi Becc, what sort of foods are you eating? It could be more what you eat than how much.

  19. pauline
    September 29, 2012 at 5:16 am

    i want to loose my tamie what should i do please help me

  20. MotleyHealth
    September 29, 2012 at 5:09 pm

    Hi Pauline, why not start by trying the routine set out above? Feel free to ask more specific questions. You may also find a plan here that you can follow: http://www.motleyhealth.com/products/exercise-and-diet-plans-to-lose-weight-body-fat

  21. Nagus
    October 4, 2012 at 6:12 am

    Hi, the diet plan you’ve suggested is awesome, I have dropped 3 kilo in 10 days however, it is not enuf. Im 26 and weigh 62kg, height 5.2 stomach fat is what i need to reduce. What is the quickest method you would suggest. Right now im on a good diet with only green vegetables mostly raw, soup and eggs i take grams/sprouts also.
    I seriously need to reduce my waist/hips pleeease suggest i have 21 days only left for my wedding!!!

  22. MotleyHealth
    October 4, 2012 at 8:24 am

    Hi Nagus, we would not suggest anything more than that, 3kg weight loss in 10 days is fast but not sustainable. Are you doing the exercise also? Exercise twice a day, one cardio, one mixed bodyweight / weight training.

  23. Roark
    October 5, 2012 at 9:46 pm

    My height is 5′ 7″ and weight is 71 kgs.
    My eating habits are quite moderate. Most often I eat home made low calorie food. I hardly party or drink or smoke.
    I eat 3-4 meals a day.
    breakfast: Fruits+ idli or other non oily stuff. 5-6 Almonds during the day
    Lunch: 1 Vegetable + 3 Chapatis (Indian-Bread).
    Occasional Evening Snacks: Some non oily light snack
    Dinner: 1 Vegetable, 1 pulse and 3 Chapatis.
    I also take 2-3 cups of tea in a day and 1 glass of juice in morning or in noon.

    Despite following this simple diet I have got decent belly at my disposal and a double chin has also started showing up . Reason could be my stressful work life where I don’t get time for any physical activity. ( it may be heredity as well)
    Can you help me find what’s the best way to lose this belly in 2 months? I am getting married and want to get in shape. I have started running and doing cardio but results are not there. should I change my diet?. How can I reduce at least 5 kgs in next 2 months?

  24. MotleyHealth
    October 6, 2012 at 11:00 am

    Hi Roark, if you want to get in shape then you have to exercise – and work those muscles. Exercise every day, perform at least 4 intensive sessions a week (with resistance training, bodyweight exercises, interval training). Cut back on the chapatis too, you are probably getting enough energy from fruits and vegetables. The bottom line is that if you are gaining fat you are eating too much. Genes are not really relevant, its your diet and lifestyle that is the problem, which is fortunate as you can change your lifestyle, not your genes!

  25. rachel
    November 2, 2012 at 12:51 am

    Hi, I am 15 and 138 I play soccer and run like once a week. I have a big waist. I what are some ways to get rid of my stomach fat before my school dance. It is in two weeks. What is a healthy meal plan?

  26. MotleyHealth
    November 2, 2012 at 1:07 am

    Hi Rachel, your only option really is to exercise every day and eat a lean, healthy diet. 3 meals a day, well balanced. Do not skip meals. Do not skip workouts. 2 weeks is a very short time though.

  27. John
    November 4, 2012 at 12:01 am

    am 5ft’11, weighing 93kg, hoping to burn some belly fat. and am I overweight?

  28. MotleyHealth
    November 4, 2012 at 5:40 pm

    Hi John, at 93kg your BMI is 28.6, which means that you are overweight. How overweight you are depends largely on how fit and muscular you are. But if you have a large belly, then you need to lose that.

  29. emad
    November 9, 2012 at 2:53 pm

    Hi, i am 32 yr man, my weight 78 kg and my height is 190 cm. my tummy has recently increased significantly and i have also a big butt. what should i do to flatten my stomach as well as my butt.does jogging around inside the room help.

  30. MotleyHealth
    November 9, 2012 at 10:17 pm

    Hi Emad, any form of exercise will help, however, the more exercise you do, the more it will help. Just jogging around the room will probably not be enough. Ideally you should be exercising much more intensively (unless there is a medical reason why you cannot). Also, changing your diet is vital. If the increase is recent, then something must have changed to cause this.

  31. Thomas
    November 13, 2012 at 11:08 pm

    Hello. I am 20 Years Old, 169CM, 65KG. Am i at the healthy range? However i feel that i am putting on quite a bit of belly fats. How can i go about tackling it? Thanks

  32. MotleyHealth
    November 14, 2012 at 1:41 am

    Hi Thomas, according to our BMI calculator you are a healthy weight. Start exercising. Get fit and continue eating a healthy and balanced diet and you will be healthy.

  33. Cole
    November 15, 2012 at 3:30 pm


    I am 34 years old, 5’4”, originally 240lb, and now 220lb female.

    I have been going to the gym regularly 4 times a week doing elliptical and kickboxing/ cardio classes. I have also been keeping a food diary to help show what I am eating. However, I am starting to get discouraged and lacking the mental control to eat sweets.

    I started in October, and I lost 20lbs. Now I am not moving, and my inches seem to be growing in my stomach area. Another thing is that no matter what I have been doing, I cannot catch my breath and I tire very easily. I just cannot seem to increase my endurance. My flexibility is horrible; at 5’4” I cannot even touch my toes.

    Do you have any suggestions?

  34. MotleyHealth
    November 15, 2012 at 4:11 pm

    Hi Cole, regarding your fitness, just stick with the workouts. You will get fitter in time, and with regular stretching you will become more flexible. Be patient. Regarding diet – you do need to exert more self control and try to stop those sweets. Make portion sizes smaller too if you are not losing any weight. You are doing enough exercise, so it is the eating that is letting you down right now.

  35. cris
    November 20, 2012 at 11:14 pm


    I have heard that it is healthier to consume 6 small meals a day rather, than 3. I’m a 24 year old female, I am 150 lbs and my waist is 36″, I would like to reduce my waist size to 30″ as I think that is an attainable goal.

    At 17 i weighed almost 180 lbs. With regular exercise and eating healthy I went down to 160 lbs and stayed there for a few years. Being aware of healthier options and what is put in our food has assisted me in loosing more weight. My lowest weight was 143 lbs, however, I was on a very strict diet. I am willing to cut dairy, wheat and eggs from my diet as I have been told by my naturopath that my body doesn’t digest them very well.

    I will definitely try your workout plan, I’m excited for it. I will keep you posted on my progress, thank-you for your insight!


  36. MotleyHealth
    November 20, 2012 at 11:59 pm

    Hi Cris, eating 6 small meals a day does work for some people, but not everyone. You have to be very strict to make it work. Often people end up eating too much as the portions are too large. Eggs are really healthy, I cannot help wondering how your naturopath determined that you cannot digest them easily. Where you having digestive problems? Did you have blood tests? The last time I spoke with a doctor on the topic (earlier this year) there was still no sure way to easily determine what foods could potentially cause problems. Still best to eliminate one food at a time and monitor.

    This is work reading: http://www.quackwatch.com/01QuackeryRelatedTopics/Naturopathy/naturopathy.html

  37. Anie
    November 29, 2012 at 12:06 am

    Hi there.. I read your article and found very interesting… Thanks for sharing useful thoughts…

    I am 29yrs and just diagnosed with Hypothyroid since few months and m on medicine with 25mg levox…I am working out 5 days a week for 40 mins cardio and weights but there is no change in my weight scale … n moreover I do not consume more then 1500 cal per day.

    Would you help what I should do … as I have asked doctor but he said that this is normal …. M not getting anywhere…!! The last thought what I am getting is to increase my dose of medicine a bit that might help my metabolism a boast … that can help to reduce my weight and waistline…which has increased to 37 inches …:(

  38. MotleyHealth
    November 29, 2012 at 2:36 am

    Hi Anie, if you are gaining weight then smaller portions and more exercise will certainly help, although water retention may be a problem here. In fact, excessive weight gain is not normally associated with hypothyroidism. You could try breaking your meals down into smaller portions. Do double check your calorie calculations – remember to calculate everything. A 1200 Calorie a day diet plan may be more suitable. Only a doctor can give advice about your medication dosage. In fact, if you have experienced sudden weight gain then you should speak to your doctor.

    It may be worth reading Oprah Winfrey’s account. In it she says:

    “My doctor prescribed medication and warned me that I must “learn to embrace hunger” or I would immediately gain weight.” Source: http://www.oprah.com/…Oprahs-Battle-with-Weight-Gain

    Remember, you really cannot gain weight (accumulation of fat) on a low calorie diet, even with hypothyroidism. The real problem is that the hypothyroidism and the medication mess up your appetite and you over-eat. It is very possible that you are eating more than 1500 Calories a day – many people miscalculate calories, which is partly why it is so hard for some people to lose weight.

  39. Zach
    December 8, 2012 at 9:33 am


    Very interesting article though I would like a more sustainable diet/exercise program.

    I am a 23 year-old male, 5’5, weigh 80 Kg, and very out of shape :(. I’d be happy if you could answer the following questions.

    Realistically, how much weight should I aim at losing in a month?

    What in particular should I do for weight training?

    Should I completely avoid snacks in between the 3 main meals even if they’re healthy snacks? I read somewhere that a way to keep your metabolism high is by having 6 meals a day including 3 healthy snack meals like an apple.


  40. MotleyHealth
    December 8, 2012 at 11:26 am

    Hi Zach, a healthy weight loss is around 1/2 kg a week (about 1 pound). So that should be your aim. All things being equal, that will require a daily calorie deficit of about 500 Calories. Which leads to the snacks – eating 6 meals a day is really not much different as far as weight loss is concerned than eating 3 meals. What is vital is that you still maintain that calorie deficit. Many people make the mistake of following a 6 meal a day plan as they hear it “boosts metabolism”, and the result is that they eat more food, and gain more weight! So be very careful.

    What do do for weight training? This article should help – A Beginners Guide to Weight Lifting Exercises. There is a beginners weight training workout on that article too, plus a 5 week plan. If you have dumbbells then you may find this useful; Dumbbell Exercises and Workout.

  41. Adam
    December 12, 2012 at 6:06 pm


    I am 17 years old and weigh 15st3pounds, i take part in football matches on saturdays and sundays and attend the gym through the week but mix between cardio and weight lifting as i want to lose fat as i put on muscle. i find it hard to motivate my self to do cardio sessions for long periods. I dont like variety in my food. What would be the quickest way to lose fat?


  42. MotleyHealth
    December 12, 2012 at 9:55 pm

    Hi Adam. Join a dedicated fitness club, e.g. CrossFit. This will get you in shape quick.

  43. shailaja
    December 18, 2012 at 10:41 pm

    This is an swesome post. And you are so prompt in aswering the questions and providing suggestions. I appreciate your work.
    I am 25 yr Female, 5’2″ height and weigh 118 lbs which is normal for my age. But I have a pear shaped body and I would like to lose some extra fat around my buttocks and waist line. However, when I go for jogging or running (Treadmill or open area) I tend to lose weight from my chest area and not really my lower body. Is there any specific reason for this? I have a healthy diet with fruits, veggies and low carb diet too to help balance my weight. I am worried because my chest area is getting smaller and smaller and nothing is reducing from my lower body (waist line, thighs and buttocks). Please advise. Thanks in advance.

  44. MotleyHealth
    December 18, 2012 at 11:37 pm

    Hi Shailaja, there really is not much you can do about this. What you are asking for is “spot reduction”, i.e. burning fat from one area without touching another area. The human body does not work like this though. However, being slimmer and healthier all over really is more important than having a larger chest.

  45. Simran
    December 30, 2012 at 2:15 pm

    Hey, I am 16 years old and I am like 65 kgs, I really need to lose weight like about 12 kgs and I need to lose baggy thighs and arms, and I need to do this by 28th feb 2013, so I have 2 months, can you give me an exercise plan and a proper diet, I’m a vegetarian so I can’t possibly have meat. Please help me out, I really want to get into shape. Thanks :)

  46. MotleyHealth
    December 31, 2012 at 10:04 am

    Hi Simran, you could follow the plan here, but change switch the meat protein for vegetable proteins. Take a look at Why Vegan Athletes Keep Winning and Indian Vegetarian Diet for Healthy Weight Control. Start exercising daily. Look at our fitness section for more ideas.

  47. supasweet
    January 1, 2013 at 8:04 pm

    Hi, I have gained 10Kgs since my delivery in last 3 years. Most of it is in last 1 year around belly. I tried crunches but it did not help. I have sweet tooth, cannot resist sweets. Do I have to completely stop taking sugar? as of now I am using 0 cal sugar in coffee. can I continue? can I have one sweet a day?
    I would like to do below please tell me if it will help me: 10 min basic exercise in the morning following 25 minutes fast walk. Also please let me know if I can have chapatis made with whole-wheat flour and little olive oil. Many Thanks.

  48. MotleyHealth
    January 2, 2013 at 1:13 am

    Hi Supasweet, yes, to lose weight you need to make some changes, and that includes stopping sweets. Also reduce portion sizes. To lose weight you are going to have to eat a lot less than you currently do. As for exercise, 35 minutes a day is a good start, but you need to increase intensity and duration too.

  49. asiwome
    January 4, 2013 at 12:15 am

    hi motley
    i need clarification on the wednesday diet.

  50. MotleyHealth
    January 4, 2013 at 2:18 am

    Hi Asiwome,

    For this plan to work you are going to have to avoid rice for most of the week. Tea is OK, unless you are adding a lot of sugar.

    On Wednesday, it means that you simply eat very little. Have maybe 2 eggs for breakfast with 1 slice of toast, then before exercising getting some carbs in to fuel the muscles, but again, small portion, e.g. a small salad, and then a banana afterwards. It is based on the principal of a near-fast on one day of the week. Total calories will be in the region of 500 kcal.

  51. Amanda
    January 6, 2013 at 5:03 pm

    Hi I weigh 90 kilos been going to the gym nearly everyday for at least 2months doing cycling 45 mins 20 k then weights then cross trainer 20 mins after I have noticed more toned legs and but on ars but lost no weight getting really fed up help !!!!! Why am I not losing weight my arms and legs still look big but just not so wobbly now

  52. MotleyHealth
    January 6, 2013 at 10:51 pm

    Hi Amanda, sounds like you are making good progress, you say the arms are less wobbly, that is a good start. Keep at it and as you get fitter and stronger, and burn more fat off, you will tone up.

  53. Ayushie
    January 7, 2013 at 4:35 am

    Trying this 7 day exercise plan tomorrow! Very excited! Just a question, I heard that eating 3 main meals a day and then two snacks in between is recommended? Is it okay if I follow that? Also for days like Wednesday and Friday which are for low calorie meals, what types of food should I prepare for those days? Is it alright if I just follow Monday’s meal plan?

  54. MotleyHealth
    January 7, 2013 at 11:04 am

    Hi Ayushie, you can have snacks, but that will obviously mean more calories. Small salads, soups, piece of fish, chicken etc. make good light meals. You can follow Monday’s plan, this is really just a guide to give an idea of what you need to do to lose weight.

  55. surithi
    January 9, 2013 at 5:39 am

    I am a 13 yr old girl, and iam weighing 72kg with a height of 171cm… my mom pressures me to lose weight, within a month I want to know what I can do?

  56. MotleyHealth
    January 9, 2013 at 10:51 am

    Hi Surithi, well, your BMI is 24.9 which means that you are not really overweight. Do you want to lose weight? Why is your mom so keen for you to lose weight? To look fitter and healthier you should start exercising, maybe join a sports club or start dance, martial arts, gymnastics etc. Keep eating a healthy diet and be active. At your age it is not advisable to diet, especially when you are not actually overweight. Any form of restrictive dieting during adolescence has the potential to lead to long-term health problems such as osteoporosis (weakened bones) and you certainly do not want to risk that.

  57. praveen kumar
    January 9, 2013 at 5:02 pm

    hi my weight is 90kgs nd ma height s 164cm.. give me a tips hw to reduce weight

  58. MotleyHealth
    January 9, 2013 at 6:19 pm

    Start by following the plan here. Get active. Eat less.

  59. Maruchan
    January 12, 2013 at 9:47 pm

    Hi. I am skinny to American standards, 5’2″ and 105 lbs but I have a lot of belly as do the women in my family so I know I have my genetics working against me. But I really would like to lose by belly flab not just to look but also for better health. I am not talking about a bit of lose skin, it really is fat that I’ve accumulated in my stomach area. So much so that sideways without my shirt, there is a B outline that my belly fat makes. The divot is where my belly button is so I have upper and lower ab fats. Is it necessary to cut out all the carbs in my diet? I only eat seafood.

  60. MotleyHealth
    January 13, 2013 at 10:35 am

    Hi Maruchan, no, it is not necessary to cut out all the carbs in your diet, just the high GI ones, which are the refined ones, like cookies, bread, anything with flour really, plus sugar, all soda (inc. diet sodas which play havoc with appetite and contain chemicals we really should not be consuming). Exercise is the key, if you are not already exercising, get active. Full body workouts to get your muscles working, this will ensure that your metabolism is raised and that your insulin levels are better managed, thus reducing the take up of excess sugars into fat depots in and around the gut.

  61. marinasmile
    January 14, 2013 at 7:18 pm

    hello.. i m 20 yrs old n my wt is 74kgs..height 5’4″..i want to know the exact diet plan i need to follow.. and since very busy at home.. can u juss plzz suggest me some indoor exercises that will help in reducing weight in 30 days..its urgent..plzzz

  62. MotleyHealth
    January 14, 2013 at 8:28 pm

    Hi Marinasmile, the best plan for anyone with goal to get in shape in 30 days is the 31 Day Fat Loss Cure. Diet and exercise plans are included. Follow this to the T and you will get in shape. Alternatively look at the home fitness and circuit training articles in our fitness section – these provide routines to do at home.

  63. Marie
    January 15, 2013 at 9:30 pm

    Hi, I am a 16yo girl, 137 pds and 174cm. I have a little bit of a stomach and would like to get rid of it. I exercise for 1 hour a day and eat around 1400 calories a day, yet nothing is happening. What do you propose ? Many Thanks, M

  64. MotleyHealth
    January 16, 2013 at 3:29 pm

    Hi Marie, how long have you been doing this? With 60 minutes exercise and only 1400 Calories a day you should be losing weight. However, you are not at all overweight (your BMI is 20.2), which will make it harder. Make sure you reduce all bread, rice, pasta, and other baked foods, plus sugar. Eat a variety of vegetables and fruits with lean meats and fish, nuts and some dairy.

  65. Jaimie
    January 17, 2013 at 4:48 am

    Hey I’m trying to loose belly fat I’m about 5.5 and I weigh about 125 lbs. I’m 16 yrs old.
    Can you give me some advice on how to loose the belly fat as fast as possible?

  66. MotleyHealth
    January 17, 2013 at 12:30 pm

    Hi Jaimie, get exercising and avoid junk food. You need to get fit to have a flat stomach, and junk food will lead to fat accumulating. You are not overweight, so there is no need to attempt to lose weight. Fitness should be your number 1 goal right now.

  67. inassee stevens
    January 18, 2013 at 11:10 am

    please give me A diet and exercise to lose fat and MOSTLY MAN BOOBS

  68. MotleyHealth
    January 18, 2013 at 2:24 pm

    Hi Inassee, see How To Do Bodyweight Exercises To Reduce Man Boobs. For diet, same rules apply – lean, lower calories, well balanced, no junk, no snacks. See our diet section for more info and plans.

  69. Max
    January 22, 2013 at 6:24 am

    Hello, I am trying not to lose weight, but to tone. I have a normal BMI, I am 5, 10, 145 pounds, but still have a bit of a belly and a bit of SOME man boobs. Can you help me figure out a plan to lose this and to flatten up? I also have an hour glass figure -.- so i need to work on my obliques too. HELP. :( I feel fat

  70. MotleyHealth
    January 22, 2013 at 10:30 am

    Hi Max, I think that weight training is your best approach. Start a plan, such as the Beginners Weight Training Plan – 5 Week Cycle whic his designed to start building some healthy muscle which will you you up.

  71. Eddie
    January 25, 2013 at 1:20 am

    Hi I quit smoking 3 weeks ago ( which i found suprisingly easy….so far!)and have started going to the gym. I do weights ie squats,along with two of the following each session,bench press,dead lift,barbell rows and overhead press. I follow this with HIT on the treadmill but I can only manage 10 minutes of doing 30 sec sprints with 1 minute of walking, but I want to do more will it get easier for me as the weeks go on? Would you recommend doing weights/ HIT one day then just cardio the next ? I like your plan but I feel this one is quicker and easier for me to remember, when all I do is add 5lbs to the bar each session .I’m 41 year old male 6’3″ and 221 lbs and all my fat is around my belly. Ihave changed my eating habits also but I always crave sweets especially in the evening and sometimes I give in to a choc biscuit or two! I find this craving a lot harder to deal with than the nicotine, is there anything you can suggest? Sorry for the long winded post but would appreciate your feedback. Thanks

  72. MotleyHealth
    January 25, 2013 at 1:37 am

    Yep, food is hard to resist. Best thing really is to simply not buy it. If it is always in the house request that it is stored out of sight – and not in the tea cupboard…..

    As for the workout – stick with it. It is good that it is challenging you, and in time it will become easier as you get fitter and stronger. When that happens, you need to start working harder. Monitor your progress, so long as you are moving towards your goal keep doing it the way you like it. It may not be optimum, but I believe it is more important that you work at a pace and style that you are comfortable with – this reduces burn out.

  73. mackraft
    January 25, 2013 at 3:12 am

    Hey! my mom always is buying drive-out food and making me do chores on the weekend. Plus… i am 15 and dont go to a gym. Plus again, the food at my school sucks…all pizza and burgers and candy. What should i do?

  74. MotleyHealth
    January 25, 2013 at 9:03 am

    You should speak to your mom and tell here that you wish to eat healthier. Basically, eat much less processed food and drive-out food. Ideally, drive-out should be no more than once per week. Write to your school and request that they put some wholesome, healthy meals on the menu. If they ignore you start a campaign on Facebook – there are bound to be a lot of people at school who also wish to eat healthier food, if hundreds of people start talking about it the school will have to take action. And start an after school active hobby, such as a martial art, dance, a team sport.

  75. Laura
    January 26, 2013 at 3:12 pm

    Hi there, thanks for the good advice in this article. I have been following Slimming World (yes I know there are other reputable diet companies out there- copyright avoidance!) for a few years now and after I had my daughter (she’s now 2 1/2) I cannot seem to shift the last 14lbs.
    I live in what can only be described as a cardboard flat, so any exercising that involves stomping or jumping is a no-no. I can’t afford to go to the gym, and where I live isn’t exactly geared up for going for nice walks (I’d likely get robbed!). Do you have any suggestions as to how to get this last 14lbs gone without starving myself or having to spend cash?!

  76. MotleyHealth
    January 27, 2013 at 8:32 pm

    Hi Laura, you can do home based workouts without stomping. e.g. look at the The Bodyweight Circuit (2nd paragraph). If you leave out the squat jumps and jumping jacks, the rest should not make much noise. So do squats, push ups, lunges, plank, mountain climbers (may be noisy, should be OK), ab cycles and crunches. The squats and lunges will get the heart thumping and build strength and endurance. Increase reps / number of circuits to burn more energy and get fitter.

  77. Reshma
    February 4, 2013 at 1:45 am

    Hello, Thank you for the article.
    I am a vegetarian, I don’t consume egg, fish or meat. My protein sources include tofu and lentils. Can you please suggest a vegetarian meal plan I can follow. I work out a minimum of 4 times of week. My goal is to loose around 6-8Kgs in 6 weeks.
    Thank you

  78. MotleyHealth
    February 4, 2013 at 2:44 pm
  79. TRicho
    February 7, 2013 at 12:36 pm

    I am a 15 yr old girl who weights around 60 kg,
    I am wanting to lose at least 10-15kg in a year possibly 6 months from now.
    I workout in the gym every afternoon, and i eat the right foods. but it just takes so long to lose it, I am wanting to lose it around my Stomach area (main part), my love handles (hips) and my thighs. It is taking me soo long to lose it all, but I don’t want to do any dieting like what other people do, I want something natural yet very fast! Can you help?
    Thank-you :)

  80. MotleyHealth
    February 7, 2013 at 3:03 pm

    Hi TRicho. Well, 10 kg over 6 months is actually pretty steady weight loss, to fast solutions are not needed. 6 months gives you 26 weeks, so you only need to lose 380 g a week (for 10 kg in 6 months). The best way for a 15 year old to do this is through exercise. Any form of restrictive dieting will risk malnutrition, and this can have long lasting effects. Likewise, not getting enough exercise also causes problems. Many women suffer from weaker bones later in life due to poor diet and lack of exercise in their teenage years.

    So, eat healthy, get your 3 meals a day with a mixture of protein, carbohydrates and healthy fats. See our nutrition section for more advice on this. And then get more active. Hard to give more advice than this without knowing what you do in the gym every day. But, are you getting fitter? Do you push yourself to work harder each workout? Do yo exercise the whole body? Are you doing any strength training?

  81. asiwome
    February 12, 2013 at 12:47 pm

    is it healthy to add cheese to my salad

  82. MotleyHealth
    February 12, 2013 at 2:35 pm

    It can be. Cheese is something that is healthy in moderation, but can become unhealthy if you consume too much. Some cheeses are also much higher in saturated fat than others, and some high in salt. So pick your cheese wisely.

  83. Natalie
    March 8, 2013 at 11:14 pm

    Thank you for the article, I read that eating small meals every three hours is better than eating 3 meals a day! Is that right?

    I’m 22 yrs old and i’m trying to loose some inches, I workout everyday , once a day, and lately I lost 3lbs in one month. I now weight 138.5lbs is that enough or can I loose more weigh if I follow ur food plan?? One point to mention is that i’m not very strict with eating I some times ( twice a week) eat junk food and snaks

    Thank you

  84. MotleyHealth
    March 8, 2013 at 11:54 pm

    Hi Natalie, it can be better to eat small meals every few hours. The biggest problem is that many people just get this wrong and end up eating too much food. Great for pro athletes and bodybuilders who have the time and knowledge to carefully measure each meal, but for the average person on a budget and in a hurry, it is very easy to end up eating too much. Better to have normal 3 meals a day and a small snack if needed. Cannot say if 138.5lbs is enough without know your goals really, and your height.

  85. Natalie
    March 9, 2013 at 6:12 pm

    My goal is to be 110lb , i gained weight last year and I don’t feel comfortable with being 138. I’m trying to lose the weight before June, so I have 2 months, but if that is not healthy I will keep going till I get to my goal.

    what kind of snacks should I eat between the meals?? And what time should I have my last meal at? Is it bad if in have my dinner at 8pm.

    Thank you,

  86. MotleyHealth
    March 9, 2013 at 6:56 pm

    Snacks should only be a piece of fruit, if needed. Dinner at 8pm is OK, so long as you do start snacking in the late afternoon. The key to weight loss is controlling what you eat, and the easiest way to eat too much is to leave too long between meals, eat the wrong types of food (high GI) and simply eat too much. Exercise is of course vital if you wish to lose 28 pounds in 3 months. You have around 12 weeks until June. so need to lose 2 pounds a week to reach your target. This is probably going to be tough. If you are much over 5 foot 4 you will be officially underweight at 110 pounds. See the BMI chart.

  87. Leslie
    March 13, 2013 at 6:56 am

    Hi i am 18 years old I weight 155 lbs and have been gaining weight since I been working two jobs and attending two schools. I do exercise four times a week i do cardio, I do a light jog on the tredmil for 20 mins i do weight lifting and also a lot abs work out. my problem is i want to weight 125 lbs and everytime i eat i feel like im just going to gain weight. what should i do to loose weight and be able to eat without over eating and sticking to eating healthier

  88. MotleyHealth
    March 13, 2013 at 11:17 am

    Hi Leslie, you just need to plan every meal you have. The only reason why anyone gains weight is due to eating too much food. Having 2 jobs and 2 schools means that you must be very busy, possibly stressed and often tired – these are the conditions which result in snacking and emotional eating. The solution is to plan, and ideally prepare, your meals each day and eat only what you plan. The moment you start grabbing convenient snacks and fast food you will start eating too much and gain weight. Carry on exercising, it is healthy and will help to prevent various chronic illnesses, but for your weight now – control your eating.

  89. christina b
    March 15, 2013 at 6:10 pm

    hi, i have polysystic ovaries and i need to loose weight asap.. im 145 pounds and need to maintain a 118 to 120 pounds.. wat do u recommend?

  90. MotleyHealth
    March 15, 2013 at 8:02 pm

    Hi Christina, exercise and healthy eating is the answer to PCOS. Our Low Gi Diet plan will help. Daily exercise too.

  91. confused with terminology
    March 20, 2013 at 10:25 pm

    Hi, I am a 24 yr old female and weigh 127-131 lbs. My weight after highschool was always between 118-124 never more. I want to go back to that weight as soon as possible, however in your plans the work out seems very complicated. I don’t know fitness terminology so should I watch a workout video? It’s not knowing what “calysthenics” are and why I need to wait 90 seconds after doing a certain thing that makes me feel confused and is keeping me from wanting to workout, since I don’t want to waste time doing it wrong without any results. The diet part is no problem.

  92. MotleyHealth
    March 20, 2013 at 11:42 pm

    Hi Confused. Watching some workout videos will certainly help. Another suggestion for those with no experience of exercising is to find a fitness class and attend a few lessons to learn the basic. Exercise really is not rocket science, once you learn the moves you can easily exercise on your own.

    The 90 seconds rest is voluntary really. When you exercise your muscles consume energy (sugars and oxygen) and waiting 90 seconds gives your body a chance to recover a little (get your breath back). You do not need to rest, but you may get too tired too quickly if you do not, and not get such a good workout.

    A better way to explain it – which do you think burns more calories? A 100m sprint or 3000m jog/run?

    “Calysthenics” is a posh way of saying bodyweight exercises, i.e. using only your body. So squats, lunges, push ups, crunches etc. Old school fitness.

    So, get yourself along to a class, hire a personal trainer, buy a fitness DVD, or watch some YouTube videos (we have 2 home bodyweight workouts here you can watch.

  93. frustrated
    April 3, 2013 at 5:02 am

    Hi, I am 17 and not overweight or anything, but I would like to get in shape. I have some belly fat, and I would like more muscle. However, my mom does not seem to approve of me exercising whatsoever, so I was wondering if there was a way to get in shape that does not require blatantly leaving the house to go jogging….

  94. MotleyHealth
    April 3, 2013 at 8:34 am

    Hi Frustrated, well, at 17 you should be free to make your own decisions – what does your mom have against you being healthy? Take a look at our home workouts, the circuit training routines can mostly all be done with no equipment.

  95. Annnnnnnnnnnnnnnnnna
    April 12, 2013 at 10:54 pm

    I want to get a bigger butt and lose weight for a party I’m having in a month… please help me?

  96. MotleyHealth
    April 13, 2013 at 11:24 am

    Hi Ana, if you want to get a larger butt but lose total body fat you need to squat. Unfortunately it is not going to be possible to make any massive changes in 1 month. Start by doing a daily workout, do weight training some days and cardio on the other days. Suggested routine: http://www.motleyhealth.com/strength/strength-training-for-women

  97. Angie
    April 16, 2013 at 11:18 am

    hi, it’s day 2, and I don’t have any soup. is there a chance I could eat something else instead?

  98. MotleyHealth
    April 16, 2013 at 11:24 am

    Hi Angie. Lesson for the day: Planning is vital for weight loss success!

    What do you have? Ideally eat something light, no bread, pasta, rice etc. Salad is good, some fruit (a couple of bananas may tide you over until dinner)

  99. Angie
    April 17, 2013 at 6:05 am

    Thanks for that answer yesterday, but I bought soup:) I don’t know, I was freaking out that if I didn’t I would fail.

    I have yet another question…. I didn’t eat dinner yesterday, the chicken with salad, because I went to sleep early. And today is the Limited Calorie Wednesday, so do I just eat like I should in the plan or eat that dinner as an extra if I’m hungry?

  100. MotleyHealth
    April 17, 2013 at 10:44 am

    Yes, that is OK Angie. Remember, this is just a guide to help you reduce total calories, you can modify it.

  101. B
    April 25, 2013 at 5:48 am

    I am 5 ft 5 weight 256 . Bmi is classified as obese. I’m 48 yrs old. Just found this website and I love it, I’ve recently joined a gym and trying to establish a doable workout plan . I tried 3.5 mph on treadmill n only lasted 15 min getting my heart rate up to 150. I’m trying to figure out diet as well especially since I experience low blood sugars. I would like to lose 100lbs. Please advise

  102. MotleyHealth
    April 25, 2013 at 9:57 pm

    Hi B. For now work on the walking. Keep getting on the treadmill and each day / week try to increase the time you spend on it. In time then start to increase the speed, and also if it has an incline function start to walk uphill. Walking uphill is great as you burn a lot of calories, get your heart working hard and still do not have to run, which means it stays a lower impact exercise.

    Regarding your blood sugar levels being low, you need to get this checked out by a doctor really. Are you T1 diabetic? If not then see if you can determine the cause.

  103. lynda
    May 16, 2013 at 8:15 pm

    hi im a 26 yr old woman i weigh 10stone 13 pounds and im 5ft 5 am i overweight?

  104. MotleyHealth
    May 16, 2013 at 8:43 pm

    Hi Lynda, your Body Mass Index (BMI) is 25.5. This means your weight is just within the Overweight range, but only by a few pounds. If you are athletic, you may not be overweight at all as the BMI does not consider muscle mass, only total weight.

    If you do not exercise at the moment then you should start. Do a combination of cardio and resistance (classes such as BodyPump, kettlebells and Spinning are great options) and make sure your diet is pretty healthy, and you should soon get in shape.

  105. a
    May 20, 2013 at 6:39 am

    Im a 5’3 thirteen year old girl and i weigh 136 pounds i want to loose my stomach fat and the fat on my arms before the summer. I’m not very good at push ups and we can’t aford to buy weights. What should i do ?

  106. MotleyHealth
    May 20, 2013 at 9:26 am

    Hi a, you just need to start doing some regular exercise. Consider joining a dance or gymnastics class. What do you do in PE class at school? If that is not enough, repeat those workouts a couple of times a week at home. Push ups are a great exercise, not being very good is not an excuse not to do them. Eat healthy too – plenty of fruit and veg.

  107. Julia
    May 23, 2013 at 4:42 am

    im 16 years old, i weigh 143 lbs and I’m around 5’7. i really want to lose weight around my stomach. i have major love handles and i hate how my stomach protrudes. i want to lose at least 10lbs before the summer.. which is the last few weeks of June. help!

  108. MotleyHealth
    May 23, 2013 at 8:27 am

    Hi Julia, start to increase your weekly exercise, aim to get fitter. Also ensure that you are not eating junk food and soft drinks either.

  109. Val
    May 29, 2013 at 12:55 am

    I am a 33 yr. old woman. I have 2 kids, Have an active job, work out 3x a week, I rarely eat sweets or junk food. I drink water alot Eat 3x a day, 1200 cal a day. I am 5’5″ and weigh 148 lbs. I am 10 lbs more than I weighed 5 yrs ago, and the thing is, I am living healthier! I drink alcohol 2x a week at most 4 drinks at the most. Not sugary . Is that enough to hinder me? Could it be hormones? I just can’t figure out this weight gain and while I am not obese, I don’t feel very attractive with the extra jiggle I have going on! Any advice for a very busy working mom?

  110. MotleyHealth
    May 29, 2013 at 10:56 am

    Hi Val, how are you working out? You may need to start doing some more intensive exercise. Also, review what you are eating as well as your total calories. 1200 Calories actually seems rather low, even on days when you are doing no exercise you should be losing fat. I suspect that you are actually eating a little more some days. Hormones mostly control appetite and the likelihood of converting digested food to fat – if you are exercising and not overeating, this really should not be a problem.

  111. Sheri
    June 4, 2013 at 9:00 am

    I go to the gym 5 times a week because like others. I wanted to lose weight but mine was not like fast because I can’t help it sometimes but eat those high calories food and that makes me sad :(

  112. MotleyHealth
    June 4, 2013 at 9:17 am

    Hi Sheri, you just need to stop eating the high calorie foods. I guess that you are fond of chocolates – well, bad new, they are just fat and sugar, all bad. It is probably the sugar spikes and crashes which make you feel sad, so stop eating chocolate and other junk food and you will start to feel better.

  113. Chris
    June 23, 2013 at 7:15 am

    I am 26 years old, weigh about 250 lbs and sometimes do uphill treadmill exercises about 1 – 3 times per week. I have stomach, chest and thigh fat that I want to get rid of. What is the most successful way to do this? Should I intensify my treadmill cardio workouts?

  114. MotleyHealth
    June 23, 2013 at 6:50 pm

    Hi Chris, uphill walking does burn a lot of energy so this can be effective. Aim to do more – maybe more days per week rather than longer or more intensive sessions. As your fitness levels improve you will need to start pushing yourself a little harder.

  115. Tessa
    June 27, 2013 at 2:33 am

    Hi, I’m 15 years old, 5’4″ around 160… I see the weight in my stomach alot and im wondering how to get rid of it… i go on runs, and tend to eat healthy, but i dont know how i should go about losing weight because i feel like i am always hungry. what do you suggest?

  116. Nali Moheb
    June 27, 2013 at 7:35 am

    Hi, thank you very much for your article… Although i have tried to follow your suggested diet plan for 2 days but i felt really tired and was not able to be attentive to my kids … for a year i had a trainer in the gym and i benefited a lot.. now i am all by myself and find it really hard to push myself for working out.. i lost inches and increased my muscle mass but no weight reduction… i would like to loose weight at least 5 pounds .. i wanted to know beside exercising what diet i should do… with low carb diet i feel tired and irritated most of the time what can i do .. please help

  117. MotleyHealth
    June 27, 2013 at 9:21 pm

    Hi Tessa, firstly, how often do you run? Tending to eat healthy suggests that at times you do not eat healthy too. To lose weight you need to focus on fitness for now, and follow a well balanced and healthy diet. You will lose weight so long as you do not eat too much food and carry on with the regular exercise.

  118. MotleyHealth
    June 27, 2013 at 9:25 pm

    Hi Nali, you need to find a balance. This plan is extreme and designed for rapid weight loss. Somewhere in the middle is better. As for fitness, it sounds like you made good progress. Losing inches can be more important than losing weight, as muscle weighs more than fat. If you lost inches it means you lost fat and gained muscle – then sets a better foundation for weight (fat) loss in the long term.

    Start exercising again, perform some simple home based workouts (see our circuit training articles for some ideas) and eat a balanced and healthy diet.

    Some workouts for you:

  119. Migo
    July 13, 2013 at 1:26 am

    Hi,i am 5’11 and over weight by 24 kilos and i have (Shoulder Impingement/Rotator Cuff Tendinitis) so i cant use my shoulder a lot,is there any exercises routine and diet to do indoor to lose these over weight. please help.

  120. MotleyHealth
    July 14, 2013 at 6:14 pm

    Hi Migo, sounds like a running based plan is going to suit you best, or cycling, combined with lower body weight training exercises. As for diet, same rules, reduce calories and eat a healthy and balanced diet with fewer refined carbs, more proteins.

  121. r.j.s
    July 29, 2013 at 6:56 am

    thanks, for the info. I am an adolescent who is 5’11 1/2″ and weight 180. So will sucking my tummy in also help with this and playing basketball with my little brother for at least 30-45 minutes work? I’m very athletic, and my mile time is 7 min 55 seconds. Is that good for a person like me? I just want to lose it for school which is in 3 or 4 weeks. I’ll start tomorrow immediately.

  122. MotleyHealth
    July 29, 2013 at 10:30 am

    These exercises will help you. Daily basketball is great exercise, and your mile speed is not bad at all. If by “sucking my tummy in” you mean you engage your abdominals when exercising, this will help a little too.

  123. priti jain
    August 8, 2013 at 8:42 am

    I am vegetarian I want to lose my weight from my tummy and waist within one month becoz I gained 5kg more weight from last four month my weight is 55kg becoz I had left my job now I have to spend more time at home that’s why I m overweight. My age is 25. plz suggest me proper diet and exercise for loosing fat.

  124. MotleyHealth
    August 9, 2013 at 10:03 am

    Hi Priti, you need to limit yourself to 2 meals and a snack each day and start exercising. You have not gained weight because you are at home, you have gained weight because you are eating more. Make some simple changes – start by just having 2 boiled eggs for breakfast.

  125. mayank
    September 7, 2013 at 9:05 pm

    how to loose weight in just 1 week
    if i apply all d things given above
    will i be able to loose fat in 1 month

  126. MotleyHealth
    September 8, 2013 at 4:25 pm

    You should lose some weight in a week yes, but not necessarily all the weight you want to lose.

  127. mayank
    December 20, 2013 at 5:01 pm

    my weight is 75 kg & height is 5.”9″ my waist is “36″ inches is it ok & if not please suggest me some way to loose my waist.?

  128. MotleyHealth
    December 20, 2013 at 6:10 pm

    Hello Mayank, your Body Mass Index (BMI) is 24.5. This means your weight is within the Normal range. A 36 inch waist is good too. Work on your fitness levels and eat healthy and you will be fine.

  129. Nishant
    December 27, 2013 at 5:40 pm

    I’m 22yrs old, 5’6″ and weigh 80kg. I have a large belly and back. Being short and fat makes me really shy to stand among people. Would you suggest me a perfect workout and diet plan to get in shape in 3-4 months? Have a treadmill at home.

  130. MotleyHealth
    December 27, 2013 at 9:41 pm

    Hi Nishant, one good method would be to use the treadmill for 30 minutes every morning and then also perform the bodyweight / weight training exercises as above in the afternoon or evening. You need to work the body hard to get fit and also eat a healthy diet to help strip down fat. You have youth on your side so work hard and you will see results very soon.

  131. anisha
    January 19, 2014 at 10:01 am

    hi i had a question dat cn i b able to losse 2 inches in aweek my age is 20 i go to gym n plzzzz sugest me a diet ….

  132. MotleyHealth
    January 20, 2014 at 11:07 am

    Hi Anisha, 2 inches in a week is very optimistic. Just do your best to get the result you want. Two workouts a day, low calories.

  133. Julia
    February 17, 2014 at 8:07 am

    I am addicted to Diet Coke. Would you just quit cold turkey? I am just starting out and am a mess. 5’3…190…awful eating habits, a smoker and a drinker. I don’t know where or even how to start. How many calories do I stay within? I am ready to do the work. It’s scary.

  134. MotleyHealth
    February 17, 2014 at 8:54 am

    Hi Julia, you do just need to go cold turkey. Addiction to Diet Coke is more habit than actual chemical addiction. Stop buying it. Quitting smoking is obviously very important also. If you immerse yourself in healthy diet and exercise then that may be a good distraction. How many calories? This page gives a deliberately restrictive diet to aid faster weight loss. For general advice on calories requirements see these articles:

    Weight loss calculator: How many calories do you need?

    Basal Metabolic Rate (BMR) Explained

    Take a look at our other workouts, exercise every day and keep working at it. You can do it.

  135. maddie
    March 26, 2014 at 3:59 am

    hi im a girl who is 14 and 180 and my height is 5.10 i have a big stomach but im athletic.i need help with losing my stomach fat any suggestions

  136. MotleyHealth
    March 26, 2014 at 9:32 am

    Hi Maddie, stomach fat in teenagers is almost always due to too much junk food and soda. Make your diet healthier. You say you are athletic – how often are you training? Three times a week should be enough, running is a great way to get fitter, all athletes need to run.

  137. Honey
    March 27, 2014 at 12:08 pm

    I’m 16 , of 66 kgs and I really need to lose some weight before my birthday, which is a week from now.
    I need to look fit, What to do?

  138. MotleyHealth
    March 27, 2014 at 12:41 pm

    Hi Honey, unfortunately one week is not enough time to make any major difference. But why not start a new healthy lifestyle today that involves fitness and healthy eating, and then you can tell people about the amazing changes you are already making to your life next week on your birthday.

    Being healthy and fit is a life choice, it is not something you can decide to do one week and achieve the following. However, if you exercised every day for the next seven days and ate healthy you will very likely see a noticeable improvement. You should also start to feel more confident and more alive. Make the changes today and start living a healthier life.

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