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. If you want to know how to make a workout plan for weight loss, then this guide will help you put together your own unique plan.
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. Many people want to exercise for weight loss in 7 days at home, and while you can make a good start in a week, you actually need to follow a plan for much longer.
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! These indoor exercises to lose weight fast do work, so stick with the plan. Read on!
Body Fat Reduction Plan
To lose body fat as quickly and safely as possible you must eat a very lean diet and also exercise. This is a great workout plan to lose weight, but failure to follow the plan properly will result in failure, so be warned!
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 Weight Loss Exercise Plan
If you have not exercised in a while you may find this difficult, but you must do
this workout plan to lose weight, especially if wish to burn of fat in just 7 days. This is our most effective weight loss exercise program, so stick with it and you will get good results.
Remember, you are not just doing this weight loss exercise plan to burn off fat immediately. 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 is a good weight loss workout plan for men and women alike, as it provides a full body workout that hits all muscles, rather than being limited to just abs, arms or thighs. This should ideally be done in addition to some cardio – anything will work: brisk walking, swimming, jogging, dance, sports etc. Two workouts a day can be effective, and many people find that this is a good morning exercise routine to lose weight.
- Monday Workout
- Tuesday Workout
- Wednesday Workout
- Thursday Workout
- Friday Workout
- Saturday Workout
- Sunday Workout
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 workout plan 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. This is a great exercise routine to lose weight fast. For even better result, mix things up a bit – combine the basic seven day plan with some weight training, or additional cardio work. Lets take a look at the weight loss workout schedule.
Weight Loss Workout Schedule
Monday
Daily workout: Monday Workout
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).
Tuesday
Daily workout: Tuesday Workout
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.
Wednesday
Daily workout: Wednesday Workout
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.
Thursday
Daily workout: Thursday Workout
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.
Friday
Daily workout: Friday Workout
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.
Saturday
Daily workout: Saturday Workout
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.
Sunday
Daily workout: Sunday Workout
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.
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.
Best Cardio Workout At Home To Lose Weight?
There is no best exercise to lose weight as such – whatever you do will help. But, if you find a routine that you enjoy, or find easy to fit into your weekly routine, then you will be less likely to give up!
Exercise More If You Can
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. This plan is for all, although it is often the most popular weekly workout plan for women with children, as it can be done at home. See also our dedicated weight loss workout plan for women.
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 Start Losing Weight Today With Our Diet and Exercise Advice.
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”
Breakfast
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).
Lunch
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.
Dinner
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 in the fitness plan itself (see above).
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, https://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: https://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.
“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: https://jama.ama-assn.org/content/282/16/1554.short.
Well, you need to stop snacking on crisps if you want to lose fat. Also, exercise – every day please!
Hi there! I am 24 and my weight is 75kgs! My height is 5feet 8 inches! Most of the weight is around belly,thighs and shoulders! My daily diet is. In breakfast,1 boiled egg with tea. In lunch and dinner,rice with chicken and cooked vegetables. I had joined gym last year and i lost 8kgs in 2months but then i left the workout because of my exams and i regained the weight.. Can you please suggest me the best possible way of loosing weight.. Thank you!
Well thank u but i am a medical student,i dont get that much time to workout.. Few days back,i ordered Easy slim tea.. Will that be effective?? That is an ayurvedic product na??
Ayurvedic products will not help you lose weight. You are better off changing your diet and making the time to exercise. Why do not not have time to exercise as a medical student? I have known medical students, and they have managed to have time to exercise, socialise, take time for themselves.
I weigh 147 pounds currently with a height of 5’7″.I have put all of it in just 6 weeks , the time when i was having a foot fracture. I used to weigh 125 pounds..I have been following less n healthy diet along with 1 hour walk and 30 min exercise for 4 weeks but i could hardly manage to lose 2 pounds. now I have started an extreme diet and rigorous 30 min aerobics ,15 min cycling 15 min treadmill.The diet I am following now is :
breakfast :1 boiled egg + a cup of sugar free black Tea
Lunch :1 cup of green tea with a lemon
Dinner :1 bowl of beans with squeezed lemon .
its been 8 days I am following this diet .The problem is that i do notice the difference in my measurements but my weight gauge doesn’t move any lower. why is that so.? how do i reduce my weight
Hello, for about 3 months I was taking phentermine prescribed by my doctor I lost 25lbs since I stopped taking it about 7 months ago I have gained 40lbs most of which I feel is in my face back and shoulders those were never my problem areas before how do I lose the fat especially in my face?
Hi Lec, you need to just start exercising every day and eating a healthy diet. It may seem that all the weight is on your face but it is distributed around your whole body and you need therefore to exercise the whole body to lose it. Spot reduction is not possible – we cannot target fat. When you were on phentermine were you also following a healthy diet and exercise? To gain 40 pounds in 7 months you need to overeat by over 500 Calories every day. So you have to reduce calories by this amount (i.e eat normal) and exercise to tone muscle and burn fat.
Hi
I am 19 and when i was quite fat up until the age of 14 when i started boxing. My diet is very good consisting of alot of protein, veg, fruit and some carbs like brown rice, brown pasta, porriage (for breakfast) and cous cous. I eat 4 – 6 times a day (breakfast, lunch, dinner with one or two snacks which consist of either a piece of fruit or a handful of dried fruit and nuts). My portion sizes are very good aswell (consisting of a piece of protein, a fist sized amount of carbs and a fist sized amount of veg/salad) and I hardly ever eat anything bad and i dont drink any drinks beside milk with my porriage, the 2/3 coffees I have a day and water. I also exercise almost every single day doing either boxing, rugby or running and body weight exercises yet i still have excess fat around my stomach (both upper and lower abs) and some on my pecs which I have tried to get rid of for years. I do drink alcohol but not regularly (e.g. when im fighting im even stricter, i just went 6 weeks without a single bit of bad food or alcohol yet it made no difference) and I could drink more water but i still drink atleast 2 – 4 glasses a day which is better than most people. I also dont have any condiments or sauces with my food. I have no clue why it wont shift and would really benefit from some advice.
Thanks
Hi Gabriella, as you have lost 15 pounds already this suggests that your plan is working, so stick with it. While you are still losing weight do not change anything.
Hi George. All I can suggest s that you experiment – a little more cardio, a little less food. Find the balance to ensure that the last of the fat is lost while still maintaining good nutrition, fitness and muscle tone.
Hi Sara, if your measurements are improving then focus on this. Keep up with the diet and exercise, and start to work harder on the fitness.
hey i am 24 year old my weight is 65 kg and my height is 5.2 feet but i am chubby. its posible to get v shape body? i am from india please reply
Yes, it is possible to get V shaped body. See here: Get a V Shaped Body – Do Pull Ups and Chin Ups
hi am 13 yrs i really have a big belly and also fat in size, id really like feel good about
myself and feel more confident pls pls pls plssssss help me with a solution for my age that will help me lose weight as fast as possible.
Jane, I recommend that you take up a sport or active hobby. Exercise will make you feel better both mentally and physically and is great for confidence and self esteem.
sir,m overwhelmed by seeing the quick responses u make for each n every comment..hats off..:)
sir m 22..mine problem is dat i hv round face with fuller cheeks dat makes my face luk even more round and i seriously dont lyk ds even mine mum hates ds luk ..bt i really dont knw how to make my jawlines visible n reduce dese fuller cheeks to zero..plus i want to reduce my stomach fat also..i’l b really obliged if u help me out..thankyou sir ..:)
Hi Shaira, you really need to increase the amount of exercise you do and eat a really healthy diet. If you have stomach fat and face fat then this is a sign that you are generally overweight all over, only a healthier diet and daily exercise will shift it. Look in out fitness section and the diet and nutrition section for more advice in these areas.
Hi, I am a 30 year old, 5ft 2inch lady.I have a son and post delivery I have gain lot of fat around my back and belly. My wt is 65.7 Kg.
I am not into exercises or any kind of fitness work. I am a working woman.
My daily meal includes:
1) Breakfast- White bread\egg\bagel\sometimes just cofee\muffins
2) Lunch-3 Chapati\vegetables like cauliflower\spring onions\spinach\pumpkin\turnip almost evry kind of veg\1 small bowl rice and lentils.
3) Dinner- 2 chappati and dry veg
No juice no coke.
In fruits usually go for strawberry\oranges\Apples.
Please suggest me how can I improve my diet and reduce fat around my back.
Thanks
Meira, my first suggestion is that you start exercising. Work should not stop you from exercising. Diet, cut out the white bread, bagels, reduce chapatis. But, you really need to start exercising.
Hi,mine current daily intakes are as follows :-
Breakfast:- 2 chappatis with veggie (nowadays mostly green leafy cooked )
Lunch :- rice/maggie
after a break:-2 oranges,3 carrots
lots of water meanwhile
evening :-tea
Supper :-2 chappatis with any veggie…
Please help me in changing mine routine and plz plz prepare a all new diet plan for me..m nt overweight but have stomach fat and face fat which i seriously want to remove anyhow…
waiting for your reply..:)
Hi Shaira, like others that have asked before you, I suggest that you eat fewer chappatis and more vegetables. Your diet is mostly healthy, it is the amount you eat that you need to be more careful with. Also, exercise for 45 minutes a day.
i’l start skipping…is it enough ?
Depends how long you plan to skip for. Skip for 45 minutes every day and it should be enough, yes.
Thankyou for right n appropriate suggestions…
Thankyou so much…Really so nice of you …:)
Hi there,
I’m nearly 15 and am getting slightly concerned as I am a bit chubby (not huge!) and was wondering if I could have any tips to lose the belly and peck fat. If I pull as much skin/fat on my belly as I can there is about an inch and probably the same with my peck area.
Thank you so much!
i am 97 kg and want to be 78 kg in 2 months
please tell me
Hi Karan, losing 19 kg in 9 weeks is not going to be an easy task. Generally healthy and safe weight loss is a maximum of 1 kg per week, although 0.5 kg per week is more common. Either way, you need to start exercising every day, ideally twice a day with no days off. Diet must be very healthy and very lean. Do you exercise at all now?
Hi Henry, just get exercising. Look for a sport of active hobby (martial arts, cycling etc) to do that will be fun and keep you motivated. Get more active in general, walk more rather than take the bus etc. In PE classes in school push yourself to do your best each time – make the most of these sessions and pay attention to the different exercises that you do, remember them, then in the future you can fall back on them to do home workouts.
MotleyHealth this is a great website! I admire your patience with some of the comments, many people do after all seem to be either asking the identical question as the person before or ignoring the advice that you give in the article. I do eat far more carbs then you’re suggesting (load up on the pasta at lunch, stick to the complex stuff though and avoid fast food, crisps, cake etc), but then I also run for an hour most days, combine it with one – to – two weight sessions and also my sport, which sees me have to eat considerably more than you recommend.
I’m currently in good shape and the fitness levels are high, but every exam period (so basically three/four times a year for a period of two weeks) I always stop the running, drink fizzy drinks that I never normally have unless as a mixer and pile on the fast food / crisps / cake etc. This normally results in me gaining around 4/5 pounds every time, which I quickly lose for the rest of the year until the exam period but isn’t the healthiest option I know – for whatever reason I think my brain needs the extra calories for improved concentration, so my stomach is almost taking one for the team. Probably it’s also an exccuse to binge on the stuff that I’m not allowed to have in my diet for 44 weeks in the year.
Anyways, my point of writing this is to say that most people are very much aware of what they’re doing wrong. Maintaining a healthy weight and lifestyle is a science – there’s no shaky ground on whether eating that fast food pizza will add fat to the body or not. If anyone reading this is honestly following the above diet (sugary drinks, drinking a whole pint of milk during the day as something to do or juice drinks / smoothies / milkshakes all count as not following the diet obviously, so many calories in a 2l bottle of coke you’ll probably have gone over your daily sugar intake four times over!) and does not notice any difference at all, I’d consult your doctor as their maybe something overactive or not quite right.
It’s a very simple game: eat less, cut out comfort foods and poor eating styles and actually do the exercise. Net loss of 3,500 calories equals a loss of 1 pound. Follow the diet strictly for 6 days and then shove a big tub of “insert ice cream brand” down your neck and you’ll obviously undo the work you’ve done before. You’re body won’t tick you down as 6/7 perfect and ignore the bad session! Similarly,if you find yourself seriously unable to resist a craving and succumb to a mouthful of cake etc, don’t then despair / hate yourself and force the entirety of the dessert down in a depressed act of calorific insanity. Stopping and composing yourself will hopefully see you at the very least not gain further weight (perhaps you’ll even be able to stop soon enough that you still score a decent net calorie loss for the day).
If you really want to change your ways, accept responsibility and don’t hide behind naivety surrounding your diet and a lack of knowledge of what certain foods will do to your weight loss goal. Fat reduction isn’t a guessing game in which some are just unlucky enough to have not stumbled upon the correct formula. Good luck everyone!
Wise words indeed! And once more proof that regular exercise and a healthy diet really is the key.
Hi I’m 17, 5ft 4 and weigh approximately 108lbs I have been thIs weight for a while and although I think I’m eating healthy Im not losing any weight. For breakfast I’ll have porridge, a black coffee and an apple. For lunch tuna and avocado on ryvitas dinner a variety of veggies and salmon or white fish and for snacks I usually have fruit or almonds. I also do pilates twice a week. I seem to get slimmer on my upper body but it never goes from my legs. Please help!!
Hi Sarah, your BMI is 18.5 which actually places you just in the underweight range. Your focus should not be on losing weight, but on getting fitter. Eat more protein and vegetables, and workout more – exercise your legs to tone them with running, cycling, squats, lunges, rather than try to make yourself thinner.
i really want to loose weight this year and am gonna try this out but how will i know the amount of calories i eat i mean how are they calculated?
Hi Rose, there are some resources at the bottom of this article to help track calories – How Many Calories Do You Need Each Day To Lose Weight?
Hi.. I’m 40 years old. my height is 5′.8″ and weight is 175lbs, my problem is all the fat is stacked at stomach and it makes me very uncomfortable. I work as software professional..i had to sit continuously for 12 hrs a day. As per eating habits concern breakfast two eggs, corn flakes with skimmed milk and fruits (water mil eon / orange / apple )and one juice ( mixed fruit / orange)
For Lunch : Rice and some curry ( Veg or Chicken ) and Dinner i repeat the same. Morning i do workout cardiovascular for 30min and some other abdomen abs. Please advice me how reduce my belly fat. I’m very fond of rice and curry which i cannot stop. Please advice my diet and what time should i take my dinner. I normally take dinner at 10pm just before sleep.
Hi Krishna, you need to exercise more and eat less. Eat rice once a day, and reduce the portion size. Have more vegetables in the curry and less rice. It is advisable to get up from the computer once per hour, not only to stretch your legs but rest your eyes too.
Hi. I’m 32 years old, height is 5ft 6 and weight approximately 154lbs, most of my fat is around my tummy I struggle to get rid of it. I’m active practice at least 4 days a week, running and doing lunges, squats and push ups, crunches, planks. My diet for the past four weeks consisted of:
06:00 am: Oats with cinnamon and 1 glass of water
09:00 am: 2x hard boiled egg whites
12:00 steamed fish with broccoli and 125g raisins
15:00 1xcup of carrots
18:00 1x hard boiled egg white
20:00 green salad ( spinach / lettuce, with tomato, cucumber, peppers, onion and olive oil and apple cider vinegar) after training.
I mostly train late afternoons from 19H00 till 20H00, that’s the only time I find to train in the afternoon. Please advice.
sorry I also drink about 3-4 litres of water a day.
Hi Brunhilde, for now give it more time. You diet looks good, your workouts sound good, just keep working on it and be patient.
hi i have gained lot of weight during the last 1and half month i want to loose over all weight and become slim and fit. does skipping help in the process? is ths good women or any side effects are there?
Hi Neelima, skipping is a great exercise to get fit and burn fat. You may find it hard to just skip, so do some other exercises too.
hi
I’m 23 yr old and my weight is 80 kgs and height is 5’3 inches,I am presently not working since i have a child to take care.My kid is around 10 months.From the past 2 yrs I have gained 30 kgs.Now I want to reduce my weight.I have been exercising for past 15 days.As i am a vegetarian Could u please suggest my diet control of what to have for breakfast,lunch and dinner daily.
please tell me
Hi Tanusri, we have an article on Indian Vegetarian Diet for Healthy Weight Control which may be useful. The key is to focus on nutritious vegetables, get enough protein (eggs, pulses, nuts, seeds, soy etc.) and avoid “empty carbs” like bread, pasta, noodles and high GI vegetables, as these tend to lead to weight gain.
thankyou, but i heard that skipping is not good for ladies is it true? i started doing skipping along with spot jogging. can you pls advice me how much time i have to spend for skipping and spotjogging in order to get good results?
Never heard of skipping not being good for ladies, where did you hear that? How long for good results? Ideally, whatever exercise you do you should aim for 30-45 minutes a day. Skipping can be intensive though so you may want to look for other exercises.
Hiya..
My name is Amy and I’m a 19year old student. During the summer I lost a half stone whilst at home however since moving away from home to university I have put this back on again! I am extremely conscious about how I look and think about my weight everyday. Even though I think about it constantly I can’t seem to change my eating habits. I have a strong dislike for most healthy foods and was wondering is there any way I can get on track and lose weight before I go home again at Easter or am I a lost cause =(!
Hi Amy, in short – you need to learn to enjoy healthy eating and get more exercise. Do not confuse healthy food with “health food”. Many traditional meals are healthy, what makes food unhealthy is often in processing.
hiya,
i am 15 years old im extremely unhappy with the way i look and weigh. In the summer of 2011 i started a diet with no carbs and just fresh fruit, vegtables and meats for the 6 weeks. i obviously lost a fair amount of weight. 1 and a half stone to be exact, but i didnt realize that as soon as i had carbs etc i would just gain the weight twice as fast as i lost it! so my new years resolution was to lose weight as i have also been bullied in the past. recently i have started a much better diet which means i have special k for breakfast, usually some kind of corn snack for lunch and a meet/fish dish for dinner. i do drink quite alot of squash. i used to do 4 hours of dancing a week, but this had no impact on my weight lose. i go on a brisk walk with my dog now for 30-40 mins a day, but i need more tips to lose weight! i hope to lose 2 and a half stone by june. HELP!!!:)
Hi Stephanie, the daily walking is a good move, really you should also do some more. Dance probably was improving your fitness and building lean muscle tissue too. The reason why it did not help lose weight is mostly about volume of exercise – 4 hours of dance a week is still only an average of 34 minutes exercise a day – aim for 45-60 minutes a day. Diet does need to be really healthy. Drop the junk, the “carbs” etc. BYT, fresh fruit and vegetables are carbs!
So, I know I need to change my diet and work out more. I joined a gym last February and was doing quite well (had dropped 30 pounds from March to July), then I severely sprained my right ankle. I am finally cleared to begin true working out again. I need help with diet. Although I don’t have a sweet tooth, I do have very low blood sugar and am on a necessary medication that makes it even lower. I work extremely long days…Monday through Thursday I leave my house around 8:30 in the morning and return around 9:00 at night. If I go to the gym, it is more like 10 or 10:30 at night. I eat lunch while working as we are very busy. I do crave salty foods but I really do try to stay away from them.
Lots and lots of belly fat. I am off work every Friday, every other Saturday, and on Sundays. The time that I am off is the time that my husband and I do all the necessary things like clean house, see each other, grocery shop, etc.
Normal meals for a day…breakfast either bagel with cream cheese/oatmeal with brown sugar and almonds/carnation instant breakfast drink with 1% milk and some dry cereal…lunch is either leftovers from dinner the night before/tomato soup made with milk/ham sandwich with chips and a pop/or tuna salad with mayo, mustard, and spices. I do drink some water, although I know i should drink more.
I need advice on how to tweak these meals. I do have to eat late at night, but that is usually just a small snack like some cheese or air-popped popcorn (with butter) and a glass of milk as I have acid reflux and anything heavy at night will make me pretty sick.
Thank you for your help.