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.
Hi, I just turned 15 and i weigh 120lbs/ and 5″2. I checked my Body fat percentage 1 month ago and it was 32, It wa just terrible. I carry most of my weight around my hips and thighs, my stomach is actually pretty okay, its not an amazing flat toned stomach, but yeah its okay. So I just came back from 40 mins of treadmilling, and about 20 mins of cross trainer, and a few other lunges and things like that, and when i got home, I realized my thighs were solid, like rock hard. So i was just wondering if it was muscle or something else ? Cause I really dont want that amount of muscle cause my legs are still huge. But my hips have tonnes of cellulite its depressing.
Also Could you suggest any exercise to lose fat from the thighs and butt ?
Thanks
It should certainly help Laura. Why not try it and see?
Hi Leila, well. your BMI is 21.9 which means that you are really of a healthy weight. The best exercise to reduce fat really is running, so keep up with the treadmill work or get outside when you can for more variety. No exercise can target fat, but cardio is the best way to burn excess fat without building too much additional muscle. Unless your legs look very muscular and toned then that is probably still fat that you are feeling. There are 2 types of fat in the legs; subcutaneous fat that sits under the skin (wobbly) and intramuscular fat that is within the muscles. Many people mistake intramuscular fat for additional muscle tissue, but in fact it is still just additional fat.
Keep your diet healthy and do regular exercise. Remember that your body is going to go through a lot of changes in the next few years and you do actually need additional energy for healthy growth.
Hi angel, your diet should be a healthy and well balanced one – nothing more, nothing less. For exercise – anything that gets you moving for 45 minutes 3-7 times a week. Daily exercise is good. Running is a great way to burn off excess energy.
Hi Anu, there is nothing wrong with tea. Focus on eating following a healthier diet and doing more exercise, do not worry about the tea!
HI there,
I just started working out about 3 weeks ago. My workout currently consist of 20 mins on the stationary bike, 30 mins on the treadmill 3.5-4.0 at an incline, 5 mins on the elliptical and leg presses and arm curls ever other day. I have lost 11lbs and was wondering what else I could add to aid me in losing more weight. Thank you. I have a caloric intake of 1200 cal. I will be doing the 1000 cal intake you posted on Monday-Sunday. I forgot to mention I work out 5-7 days a week.
Hi Mari – sounds like you are making good progress. Why rock the boat and start changing things so soon? 55 minutes of cardio almost every day with some weight training exercises 3-4 times a week is excellent. Stick to the plan, keep working on your fitness (do more in the 55 minutes, go faster) and stick to the healthy diet. 1000 Calories is really very low, you should not consume a very low calorie diet for long. 1200-1500 Calories would be better for healthier weight loss.
Hi I’m McKenna, I’m a female 14 years old about 5″7 and 127. I’ve always been very tall for my age and my bodies always growing. I’ve always considered my self skinny/average. I can pretty much eat whatever i want still without gaining weight but I’m afraid I’m starting to hit the age where my body stops growing up and starts growing out. My whole life I’ve always been growing alot and I get hungry alot. I have natural muscle in me and don’t work out that much but I’m still fit. I’ve always had a very flat stomach but lately I’ve been bloating after everything I eat! I thought it was my period at first. I am on doctor perscriped pill for my ADD. The pill causes me to loose my appetite until late after noon. I don’t ever really eat brackfast in the morning becuase of school, and I avoid unhealthy school lunches. So I go home and try to eat healthy but at around 5 I start to get junk food cravings. My unhealthy eating habits are probably going to start to effect my weight when my body gets older and won’t tolerate it any more. Anywho, I know most high school girls start to fill out and get pretty fat but I want to stay average. I’m not saying I’m fat and I’ve never heard that I’m fat just that I have a big butt. But I do want to be a little skinner like 115. I know people think I shouldn’t loose weight but I want to just a little. It’s also really hard for my body to loose weight asince I’m a normal weight. I need dieting tips and a healthy life style tips of eating right.
Hi McKenna, if you drop to 115 pounds you will be officially underweight and that is not healthy. Really, you should focus on healthy eating (no junk food at all) and exercise. Forget about weight, focus on being fit and healthy. People only get fat because they eat too much, going from 14 years to 16 or 18 does not make a healthy person overweight, and it is not “normal” to be overweight. It may be common, but it is not normal. You should eat some breakfast (get up 10 minutes earlier?) and make sure you are getting your 5 portions of fruit and veg a day too. Take up a sport, active hobby or athletics.
Hi I’m Riya. my weight is 70 kg and height 178 cm. I eat 5 biscuits in morning, 2 rotis and dal rice in the afternoon, 2 rotis with curry along with some rice in the evening. also sometimes I like to have junk foods. please suggest good diet to reduce my tummy and weight so that it comes to 50 kg approx. suggest a healthy diet and some exercises. because I cannot go out for workout. also I want to reduce my waist size.
Hello,
I have been diet and exercising for a month and a half now but i keep on gaining weight. I start out at 105bs wanting to get tone and lean i have been running 45-60 per day for 5 days (i am 5’2). I eat very healthy, I am a vegetarian and i also don’t drink soda. What am i doing wrong? I have gained 7bls ever since i exercise.
I am sure i have gained some muscle weight, however my concern is that i did not loose any inches but have gained it.
Please help!
Thank you
Hi Korrie, your diet is key. Keep up with the exercise, you must be getting fitter and this is important. However, being a vegetarian does not make you healthy. You still need to ensure that you are not eating too much food each day. Also you have to ensure that your diet is well balanced, so plenty of protein and fats as well as carbs. Many vegetarians tend to get too much energy from bread (sugar) and cheese (saturated fat) and not enough from protein and healthy fats. So more pulses, nuts, seeds, less bread, pasta, rice. Also, lots of eggs for protein and vitamins.
Thanks for the advice! I was also wondering wether I should be eating more carbs or proteins ? Oh and as for my bmi, it’s healthy but I went to my dietician recently and I had a body fat percentage of 34, which is wayyy over the top :l
Sounds like you really need to exercise then Leila, your muscle mass must be very low. Healthy, balanced diet and more exercise.
hi I eat chicken with vegetable in 11 am, fruit bowl in 3 pm, wheat bread with chicken and vegetable in 7 pm then 30 min cardio 10pm with little bit exercise, and 11pm low-fat milk with almond it is right diet steel not losing any weight I am doing right or I have to change my diet plan I think it’s no more than 800 calories a day I am 5.8 and 182 pound I just want to lose only 15 to 20 pound and my bally fat
Hi Jay, possibly more exercise is required. Depends on portion size and how intensive that exercise is really.
Hi
I’ve been on a diet for 6 weeks now, I’ve got noticeably thinner and lost a lot of weight, however my goal is to get a six pack… However, I really can’t seem to shift the last half a cm to 1cm of excess fat covering my abs! It’s really annoying and depressing. I work out in the gym 2 times a week and do mixed martial arts/fitness for a further 2 times. So I excercise 4 times a week and I walk quite a bit as well every day. I am really at a dead end and don’t know how to get rid of this last bit.. I’m doing everything correct – water, diet, excercise. This lack of motivation is making me slip up lately – I’ve had 2 slices of cake today without excercise! Please help motley, I’m at the end of the line and I’m getting really depressed. I have really nice muscles and abs, I just want them to show :( .. You’re my last hope. Thanks
Hi there,
im a 33 old male and trying to lose stomach fat and bulk up a bit, fitness wise im fine, go 3 or 4 3.5 mile runs per week but i still cant seem to shift the stomach fat!!
ive altered my diet a bit, i now eat 37.5g of wheat every morning a slice of brown bread an orange and banana for breakfast, lunch i have a salad, for dinner i have mince beef, lots of veg with shiritaki noodles, what do i need to do to differently to lose excess fat and add more muscle to my arms and abs??
Hi Toosh, the first step is to increase cardio – go running the other 3 days. Exercising 4 days a week is exercising on just 57% if your available days – almost just half! Running will help you with MMA too, my instructor always used to say that we had to run 3 miles every day if we wanted to compete in kickboxing competitions. That additional cardio should help burn the extra fat. Plus, the old diet has to be a 7 days a week thing!
Hi Fergal, you could try changing for oats for breakfast – slower release carbs. Maybe also drop the noodles in the evening. If you want more muscle you have to lift, ideally do weight training 3 days a week on top of your 3 or 4 running days. Yep – 7 days a week. If you want results you have to work.
I am going to try this but i know its going to be very hard for me knowing that I am young and weigh 190 lbs but I truly do hope that my weight does go down with the doing of this diet.
So Halloween is in a week and my costume has no coverage of the stomach area.
Im 5’6.5 and about 130 lbs. I would love to get to 120-125 by the 29th. If I follow this plan is this possible? Or am I wasting my time…
Hi Danielle, it is possible yes, and it is never a waste of time trying to get fit and healthy. You are already at a healthy weight so really you should be focussing on getting fit which will tighten up your stomach.
Hello I’m Blake age 15. I’m into wrestling and I’m very active I run 3-4 miles a day. Also 2-3 times a week I have wrestling practice. I’m at about 120 lbs and I’m trying to get down for wrestling. I’m about 5’5 and 6% body fat.I was wondering what I should have for meals through out the day. I have about 3 weeks and I want to wrestle 106 or 113. My meals for the day are: Breakfast- scrammed eggs, ham, and fruit, lunch salad with some type of meat, Supper a little bit of meat and 8oz of some White grape juice. If you could give me some input on what I need to change and What weight I should wrestle that would be good! thanks Blake
Hi, I am 20 years old and my weight is 60 kg I want to reduce my weight but my hips and thighs have so much fat. I want to be slimmer so what exercise I can do at my home to reduce fat and what diet should be taken during loosing weight.
I’m planing on getting out outside and walking/jogging in the winter but I live in Minnesota and the trails are of course covered in a small sheet snow but unpredictable ice spots. Walking around tends to get boring. What else could I possibly do to get ready for the track season? I’m a sprinter and pole vaulter. I’m still recovering from an ankle injury on the more important ankle of the two. I have a fairly healthy diet I’ve been on for a while and improving with time.
Well, safety has to come first. can you plan some safer routes now befoe the snow comes? Are stick to towns instead of running trails? Maybe a treadmill would be a better option for winter – watch films and listen to music to pass the time.
Hi Blake, all looks pretty good really. If you are not losing more fat it is only because total calories are still too high. Have a little extra on the wrestling practice days and less on the other days.
Hi Rimsha, take up running or cycling.
Hi Becky, your diet is pretty lean right now. How long have you been following this diet and running? Your diet has fruits, veggies, proteins, fats. Maybe have fish a couple of times, also some eggs too. But really it looks like you are on the right track.
Ok so Im down to 113lbs from 125lbs. I no that most of the weight that I lost was water weight but I was wondering what I should eat this week. Friday at 7:30 I weigh in. And then next Friday I wrestle 109. I was wondering what I should eat so that I get all my energy and strength back but I don’t want to get to big that 109 is out of reach. Also I was wondering what the amount of calories I consume in a day should be. Thanks For your time and you have really helped me!
Hi Blake, all you can do is maintain your cardio workouts and cut down all carbs except your nutritious vegetables and keep working at it. For energy in wrestling you will need to build up the glycogen reserves, which requires carbs! It’s a very tricky thing to get right, but I wish you well.
so what is a good food for that?
Hi I am 28 yrs old girl and my weight is 59 kgs and i am getting married on 12th NOV 2011 SO I HARDLY HAVE Two weeks left to reduce my excess fat. Please help me in reducing my excess fat as soon as possible. i am ready to follow the diet and the exercise chart whatever is suggested by you .Please help me .
Please tell me the day on day routine for the two weeks left.
Thanks
Hi Ekanki, the diet and exercise routine is in the article above. Google luck!
Approximately how many inches of fat can one expect to lose?
Impossible to say TMan. Depends on how large you are now. In theory everyone should be able to get down to a healthy waist size, which is 30-34 inches.
First of all – I think it is great that you are giving so many people free advice!
I am a 25 year old female student. I spend a lot of sitting down studying, except for when working. I work at a supermarket on registers (3 times a week), which means I stand in the one spot for hours at a time (causing Plantar fasciitis)
I have a wedding coming up (late November) and am running out of time to loose weight. I put on weight after finishing high school and am now 30 kilos heavier than I was in school. I am also iron deficient and am often very tired.
I really dislike exercise and would prefer to loose weight with food (as much as possible). Although I recognize that both food and exercise are important and that I will have to do some exercise. As mentioned earlier, I have Plantar fasciitis so am sometimes unable to exercise (due to my feet). It is at its worst after work (from standing in the one spot).
Average day meal plan:
Breakfast: 2 vita brits with 1/2 cup rev milk, sprinkle of brown sugar
or 2 pieces of soy and linseed bread with light butter
Lunch: Soy and linseed bread, with ham, avocado, tomato and and salad
or cup of brown rice with avocado and tomato
or left overs from dinner
Snack (I often have no snacks during the day) but if I do I eat: Yoghurt, jelly fruit, diet mousse, fruit, celery or carrot sticks with light dip
Tea: (Varies – my Italian house mate does most of the cooking and I the cleaning) – stir-frys with noodles, pasta with tomato-based sauce, meat and vegetables, home made snitzel and salad, vegetable soups, lentil soups, chickpeas and vegetables.
I drink 2 litres of water every day, green tea and sometimes a can of coke zero.
Please note foods I do not eat: ALL Seafood, lamb, veal, mushrooms, oats.
I am especially hungry at around 4-5 pm (before dinner). This is when I am most likely to eat the wrong thing.
Thanks in advance.
Hi Summer, you really need to find ways to exercise if you want to lose that much weight. Can you swim? That could be your best option. To lose weight you really need to work cardio into your daily routine. As for the diet, you need to stop adding sugar to you breakfast – why have low fat milk and then add extra energy in the form of sugar? Snacks – diet mousse – check the sugar levels. Is it low calorie of low fat? Reduce portions in the evening (tea) if you are having a big lunch. Drop the coke zero. If you really want to lose weight with diet alone then take a look at the Diet Solution.
Thanks for the reply. I will definitely stop adding sugar to my breakfast and give up the coke zero. It’s Nestle diet mousse. I can swim but am not a strong swimmer. How many times and for how long should I swim (to get results)? Should I combine this with other exercise? What do you recommend?
Thanks again.
Ideally you want to exercise for 45 minutes if possible. What other exercise can you do? I suggested swimming because that would be easiest on your feet. Maybe cycling or using an elliptical is low enough impact to prevent your plantar fasciitis getting worse?
The mousse contains sugar, does not say how much, but really you want to avoid sugar in its raw form like that.
There is an RPM class at a gym I sometimes go to so I will give that and the swimming a go. Thanks.
Apart from sugar on cereal and coke zero are there any diet issues I need to address? Or is the weight gain most likely a result of ‘lack of exercise’?
thank you for the prompt response. not sure my exact measurements but I’m 5’2 and about 135. And I’m six months post partum. Is this safe for moms that breastfeed?
Well, total calories is really key, so the amount of food you are putting on your plate will determine if you lose weight, gain weight or stay the same weight. What you eat determines your health and also can help to moderate appetite.
If you are breastfeeding then this diet should be avoided as you will not be taking in enough energy. You can exercise though.
I am 29 years old and have always had a very athletic lifestyle…played college athletics and still play occasionally different sports. I have an athletic built body and big bones. I am 5’7 1/2 and weight 170 lbs. I wouldn’t say I am fat but I would like to slim up without getting too much muscle. My legs have always been solid but I dont want them getting bigger. I currently run/walk for 30 min (run for 3 min, walk for one) for 5 days a week and have been doing so for about 2 1/2 months.
My meals consist of…
breakfast..glass of chocolate milk
lunch….granola bar and some powerade
supper….usually something quick so turkey sandwich and few chips or bean burrito or grits and toast with either sweet tea or choc milk.
Any suggestions on why i’m not really losing weight?
Hi!
This week I was out jogging for the first time for ages. I’ve been doing sit-ups and push-ups as well every night for a week. But I don’t know how many I should do, and if it works? I’m 21 years old, 168cm and about 67-68 kg. Gained some weight around my waist this year because of the college-lifestyle. My “wake-up call” was when I tried on my dress that always fit me, and now it doesnt.
Yesterday I ate eggs for breakfast, crackers with cheese for lunch, and a chicken salad for dinner. Its mostly what I eat everyday.
Is this enough exercise if I just want to get rid of that little belly I’ve gained, and will my face be a little less round?
:)
Hi AshleighF, you diet seems very high in carbs and low in proteins. Breakfast – maybe better off with oatmeal / muesli. Lunch – salad instead of granola. Do you need powerade? 30 minutes of walking / running should not be depleting your glycogen (sugar) reserves enough to need a sports drink. Also, start doing more – aim to jog for 45 minutes. Stop the chips completely and reduce the chocolate milk.
If you maintain the callisthenics and go jogging / running 3-6 times a week you should get back into shape. You just need to focus on getting fitter for now.
Thank you! Appreciate your help!