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 Riley, just work on getting fitter.
Hi Raju, can you not exercise in the morning before you start work at 2pm? Take a look at the fitness section, there are plenty of home exercise ideas (circuit training etc.) that you can do, or you can go running too.
Hi I was asking abt the 7 day diet am not understanding abt the the weight training on tue &thur how one should do it, how many should a set have & also about saturday exercise. pls help me understand …!!!
Hi Jane, we suggest 3 sets of 8 exercises for each of the exercises mentioned in the article. Saturday is 45 minutes of bodyweight exercises – follow those link for more details.
i am 13 years old my weight is 62 ponds and i eat 2 bread a day plz plz help me
Hi Fizza, read our articles on healthy eating, you need to eat a well balanced diet. 2 slices of bread is not enough, you will be malnourished and become ill in time.
hello,
i’m 24 years old and 5.4feet. i again fat around my belly and neck. i’m 64kgs at the moment and would love to be 55kgs in 2 to 3 months. i’m into a job where i sit for 9 hrs and don’t get any exercise. sometimes i hit the gym and do some theadmill and sometimes i dance to reduce but, it isn’t always i get time to do it… i request you to tell me a good diet and exercise to lose my excess fat. thank you in advance.
Have you attempted the diet and exercise set out in the article above?
thank you very much for your quick reply….no i haven’t tried it… but i had been to a doctor in my home country and he suggested me not to drink milk and stop milk products, stop fried food, junk food. he suggested me to eat green vegetables, spoutes, eat very little brown rice, drink lot of water,no coke no pepsi. i used to follow it back home. right now in UAE its really hard to follow it n i have put on like baby elephant and i want to burn all the fat from my belly.. i have a pot belly now.
Follow your doctor’s advice. Although generally milk is OK, but if you have an intolerance then listen to your doc.
thank you so much for your valuable suggestions. will get back to you soon on my progress.
Hey I have bran flakes or fruit and fibre or porridge for breakfast every morning before I go work and I don’t eat all day until tea time and I don’t eat a full meal…I have excess fat that won’t go away do u think it my cereal ? I am going to have corn flakes to so I am not having fibre eveyday please can u help
You say in the exercise program to do cardio ect in the morning and that exercise is best 45 minutes after lunch BUT this exercise program is no good for the people that work 5 days a week and have early starts so therefore unable to go to the gym in the morning. I start work at 8:45 most days, my gym opens at 7 so would never be able to go to the gym and make it to work on time. So I go to the gym 3 times a week after work, normally mon, wed and fri, occasionally i go on a thursday instead of a friday. So what is a good exercise routine for those that work all day?
If you cannot exercise in the morning, exercise whenever you can. Evenings are good too. You do not need to go to the gym to exercise though. If you really want to get fitter and lose some weight then a quick morning workout at home, say 15 minutes, will help raise metabolism and burn some extra energy.
Depends how much cereal you are having. You eat nothing all day? What about after work in the evening? Do you have planned meals or just snack? Oats are much better than processed wheat for breakfast, slow release energy.
Hi…My BMI is 39 please help me reduce weight…I work for 9 hours for 5 days a week in rotational shifts…I eat a single meal a day but still I am unable to loose weight…
Hi Rush, please post your full daily diet (every that you eat or drink) here: Diet plan and I will take a look. Without knowing what and how much you are eating it is impossible to advice. Also, you have to exercise. If you work 9 hours you have 15 hours to travel home, prepare meals, sleep, wash and exercise.
hi there, im 20, 170lbs and i want to be down to around 155 in 2 weeks, if i jog for 1 hour everyday and eat this for my meals will i lose enough weight to be around 140 by new year?
breakfast
2 hard bolied eggs
lunch
chicken sandwich on brown bread
dinner
fish and potatoes
Hi Dawn, that is unlikely to be honest. You are looking to lose 10 pounds a week, a huge task even for those that are very overweight. 1 hour of exercise is good, so stick with that. The diet looks OK, what is important is portion size. Fish and potatoes can be healthy, but it depends on how many potatoes you have. You should try to eat a little more vegetable too. Fish with salad or steamed vegetables will be more nutritious.
Hi, I’m 20yrs old I weigh 165-170 and I’m around 5’6 or 7. I’ve gained a lot of weight in my face, stomach, hip, and thigh areas. I’ve been trying to lose weight for so long but I don’t know where to start. I just want to know what type of schedule can I do. I’m a full time college student and have two part time jobs. I just want to be slimmer and if physically possible have abs. I feel horrible about my body and it stresses me out and sometimes depresses me. I want to try to at least look slim by Valentine’s Day. Please help!! :(
Hi Harikleia, firstly, the food news is that at 165 pounds your BMI is 25.8, so you are only a little overweight. My guess (and it is only a guess) is that part of your problem is that you snack too much. When people have busy schedules there is a tendency to snack too often. A combination of stress and fatigue makes us want to eat, and with college and 2 jobs you must be running around a lot and not giving much time for yourself. So the first thing to do is tackle your diet. A strict diet plan, that you never break, allows you to manage your calorie intake. The trick is to ensure that food is planned and you do not fall into the comfort eating / emotional eating trap.
Secondly, you have to exercise. Make the time. If that means getting up 30 minutes earlier or going to bed 30 minutes later, or not watching any television at all, or not using Facebook for 3 days of the week – do it.
Hey, I’m 17years old. & im 57kg. I’m an Asian from Singapore. My food was mainly based on rice. I really want to lose some weight because I stopped dancing after I graduated & I have gained 7kg. I’m really short with a height of 157. Im currently on a diet that includes oats, wholemeal breads with some gravy! My question is if I consume only breakfast and completely depend on fruits the whole day would I reduce weight? I really want to lose weight. I have started dancing for 45mins everyday.
Hi Jenny, yes, you will lose weight, unless of course, you eat a lot of fruits.
Hi I’m a 14 year old teen, I weigh 145 pounds I Don’t KNOW what to do about my weight my arms and Lower legs are normal but The fat is on my belly and buttocks area I really want to lose weight because people make alot of fun of me.
I don’t really eat breakfat because I don’t get hungry for lunch I have 3 mandarins an an apple and for dinner because I’m at home I have to what’s for dinner and it’s mostly carbs with veggies. As for exercises I do hanging exercises because I’m not really that tall and I sometimes do sit ups but nothing works.
PLEASE HELP ME!
You need to take up a sport or active hobby, such as dance, martial arts or gymnastics. Hanging exercises are not going to be very effective. You need to get fit! Also, you need to eat more. Eat 3 meals a day and take in some protein and healthy fats. Eat eggs and fish at 4 times a week.
Hi, I am 34 yrs old and weighs 68 kg, height is 5’2″. I have trying to lose weight since long time but unable to do so. I have a condition called PCOD where in my insulin increases no matter what I eat. I had tried for water fasting for 4 days,but I have not able to lose even 1 kg. I had also tried gymming for six month for 1 1/2 hrs daily in which I was doing Threadmill for 15 mins and cycle for 15 mins then weight training for 30 mins and 30 mins floor exercises such as crunches etc. My diet included only tea in the morning w/o sugar, 2 fruits in lunch, and 2 rotis and vegetables in dinner.
How should I go about to lose weight. Since 3 years my weight has neither incresed nor decreased. Please help.
Hi Varsha, just keep exercising and eating as healthy as you can. if you are exercising for 90 minutes a day you will be getting fitter and this is very important, even if you are not reducing fat levels as much as you would like. Keep working at it, keep aim to get fitter and maybe stop the rotis.
Hi im 28 and weigh 145 im looking to lose body fat and gain muscle mass for a figure competetion in April. Should i eat peanut butter at all in my diet if i want to see results by March? Im suppose to eat 2 tbsp a day and i just thank its to much. Thanks for you help
Hi, it is OK to eat peanut butter so long as you are keeping total calories down. Increase cardio to lose more body fat too, morning cardio workouts are a good idea.
Hello, I’m 17, with a height of 5’7, and weight of 52kg. I’m heading to the beach in a week and I really want my tummy to be flat. I eat ALOT, and the weight isn’t shown on my body, except for the little buldge in my tummy area. It might be a little tough for me to stick to this diet. Is there any other food I can have other than salads?
Also, is it enough to just exercise only at night? I exercise usually around 10pm and do running for 20minutes.
Hello sorry for my bad english
i am 20 and my weight is 90 kg i want to lose my weight i also going to gym and I walk on my treadmill every day for at least 20 min its show i loss 500 calories but i dont think that i lose my weight or my fat please give some suggestion which excises i do or how i loss my weight
Hi Jayda, if you want to lose weight in a week you need to exercise for more than 20 minutes a day (time of day is of little importance) and really keep the calories down.
Hi John, you have to just work on the fitness, build it up to walking for 60 minutes day, or jogging for 45 minutes, and also eat less.
Hello! I look quite chubby and have recently started going to the gym. I wanna get lean but not loose my curves. I also want to get a bigger butt. Will walking on a incline on the treadmill help this? How do i get skinny but still hold on to my curves and not loose my female assets lol?
Thank you for your help=)
That is really hard to answer Nat. Walking may help, as will squats as these make the glutes (butt muscles) larger. Focus on eating healthy and taking regular exercise and just see where that leads.
Hi! Im skinny, but i want to get toned. i weigh 102 pounds (including muscle) I work out AT LEAST 2x a week of 60 mins of intense swimming work out for swim team. I do eat sweets but im trying to lower the amount. Is there some time of special workout that will build more muscle? thank you. I am trying to have a leaner and more muscular body by Christmas.
Hi Nina, there certainly is a special workout to build more muscle, it’s called weight training. Read our article Weight Lifting Exercises for Beginners.
Hi,I am a 19 year old girl and my weight is 76 Kg. according to my B.M.I I am 20 kgs overweight. I have started working out . to start with I walk on the treadmill for 20-25 mins in the morning n do exercises such as skipping ,sit ups, n have an omelette with whole wheat bread n a cup of tee with no sugar . later i have sprouts and for lunch i have dal and then I go for a evening walk session(brisk walk ) of around 45 mins. i have started to eat a lot of fruits and have stopped all the junk food .Can you help me with a strict diet plan n exercises that would help me reduce around 4 Kg in a month ?
hi there,
I am 22, male & weight is 176 pounds or 80kg, my normal weight has to be 65 or less, I am so worrying about my body, have belly too, how can i back to normal, plz help me. but before 8 months i was ok, didn’t have a big belly, within last 8 month, found a big different on my body.
Do you exercise Jim? If not, now is the time to start getting fit. Run, cycle, lift weights, do martial arts, do something and do it often. Make sure your diet is healthy too.
I go to curves three twices a week and I do push ups, squats,and set ups when I’m there (9-10 am) I also do Zumba for 30 mins a twice week.I Do the treadmill in the morning when I don’t go the curves .And sometimes I do the the treadmill on the weekend . I started full force in Oct 2011 and I lost 15 bls and 13inches is this good or should I have I had lost more weight. I eat either 2 eggs or oatmeal in the morning , I have salad in the afternoon and I eat a well balance dinner at night . The only thing I don’t do is take out my carbs I eat carbs once a day , ex pasta at night is this bad . And that night I would do the treadmill for 40 mins ( 5mins fast and 5mins normal) What should I do different to loss more weight ?
Hi I am 11 and I weigh 152.5 I need to lose weight and fast I am not changing my diet because the nutritionist suggested it. But I need to lose belly, upper arm, thighs, and somewhat of my calfs. Please help! Do you know any excercises that can help with that?
Hi this is definitely good stuff– but it seems extreme. Most of the things here in, my ex boyfriend advised me whenever we spoke about my weightloss. Anyway, within a year and a half, I lost 98lbs because I committed myself to a healthier way of things. I was consuming about 1300 to 2000 cals per day. I paid close attn to portion sizes, cut sugars, and I would go to the gym and strength train for about 45 mins 3x out the week. Basically, I cut sodas and traded for flavored water because it still gave me the fizz. Then I started baking and grilling meats, decreasing portion sizes or doubling up on the vegtables because I heard they get and keep you fuller longer.
Then I was really good about refridgerating leftovers right away so I didn’t get seconds and I really did well not to eat past 7p.
The problem now is that when I did that, I had never tried to lose lbs before so my body really responded to it and I was unemployed so my time was more open. Now, I am back to work, and although I lost so much– I am still verrrrry far from what I want and need to be to feel pretty and be healthy. I got down from 411 to 313lbs but I have since gained 30lbs back :( and the last I checked, my BMI was over 50%. I am planning to relocate next year and my HS reunion is next summer– I really need to get motivated again. I’m going through a break up, trying to keep myself together at work, run my household (even though it’s just me), get through school, have a social life, etc. I have no energy anymore– honestly, I don’t even know how I was so successful when I tried the first time but I’m ready to get back to my weight loss.
Diet is horrible– I’m usually running late so I eat breakfast at work:
sausage patty, eggs or hashbrown casserole w/ ketchup, maybe a biscuit w/ syrup, and water
Lunch is either leftovers from home or something from work (cheeseburger and fries or a healthy meal they serve but I try to put whatever veggie they are serving with whatever I get).
Dinner: Typically Chinese (general chicken and crab rangoon or I eat healthy at home, i.e., a pc of lean meat, a carb, and a veggie).
I know that I am awful now– life just kind of happened since I started– I graduated w/ my 1st degree, started my job, met my ex, my only sister moved away, I started a new job, and now here I am– getting back to where I started. Realistically, I need to lose lbs EVERYWHERE– what diet/ exercises can a person my size and in my circumstances really commit to? All I need is a beginning again to get and then become motivated again.
Just take one day at a time, try to be active every day and eat healthy everyday. Yes, these 1 week plan is extreme, but that it the idea. It is not as extreme as some VLCDs though. It still provides a balance of carbohydrates, proteins and healthy fats with some energy. I did it myself for about 2 weeks a while back, and it worked for me. But you cannot do VLCD and exercise a lot for a long time and stay healthy – you run out of steam. Long term is the key. But a short term boost / kick-start can help too!
Any exercise will do it, running is good. Or gymnastics, dance, martial arts. Just make sure you are exercising on a regular basis. How come you have a nutritionist? Are they no able to advise on exercise also?
Hi, my name is Ema and im only like 80 r 90 pounds but i have the biggest belly and im only 11 my mom says lose it it will be hard 4 u in the future so plzplzplzpzl I want this to help!
Hi, I had major knee surgery around 7 months ago. I ma really just now starting to regain muscle mass in my leg again. One leg much bigger muscle than the other. So impact like running and weighted squats are still hard. I am 36, 195 lbs. I am trying to lose at least 15 lbs and at the same time strengthen my leg(s). I have been doing alot of elliptical since it is low impact for the knee. How should I switch things up thru the week to maximize weight loss but not aggravate the knee too much? Thanks.
Hi Ema, I do not recommend that you attempt this particular method. Just get more active, ideally start a sport or active hobby, and eat healthily.
Hi Mark, I would stick to the elliptical, but focus on building up the time and intensity on the machine. Have you read Cross Training / Elliptical Workouts. That may give some ideas. Interval training on the elliptical could be the next step. Although I would also suggest some other exercises such as squats, calf raises and lunges to help strengthen the legs – does not have to be weighted, just use your bodyweight to keep working those muscles.
Hi
I’m Alia, age 26, I weigh 10.5 stones and I’m 5″4. I am finding it very difficult to budge the weight around the stomach, it is all around the stomach, not just a belly. My concern is when I sit my belly hangs out and there is no definition. There seems to be no distinction between mu bust and stomach when I sitting, I leave my jacket on so its not spotted. I have recently been told I have polycystic ovary syndrome, will this make it harder to get rid?
Breakfast: Nothing usually
Lunch: Fish or salad sandwich (wholemeal bread)
Dinner: Fairly late (after 8) chappati with curry or pizza, oven fish
Snacks: Crisps