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.
Really you need to get more active and restrict the eating. Maybe try to do 2 long workouts on the Fridays and Sundays – if you can do them with your partner you still get to spend time together.
No, I don’t eat all of that in one day LOL! The / is my “or” sign. So I eat for breakfast bagel w/cream cheese OR oatmeal with brown sugar and almonds OR Carnation instant breakfast drink with some dry cereal. Lunch is
either leftovers from dinner the night before OR tomato soup made with milk OR ham sandwich with chips and a pop OR tuna salad with mayo, mustard, and spices.
I think the longer workout on Friday and Sunday would be great…except my darling husband doesn’t enjoy the gym. He has a hard time keeping his mind occupied when he’s on the treadmill or elliptical. It’s funny because there are lots of cute women there, so I would have thought that they would have kept his mind occupied. I do think the long workout on Friday will definitely work. My husband works swing shift so I can go when he leaves for work and spend some quality time there.
I can see where I need to tweak what I am eating though. No pop or chips is a good start.
Ah, that makes more sense. But yes, ultimately you need to restrict diet more.
hi,am21yrs and i weigh 65kgs.av been exercising for like 3 months and my body size has really reduced because cloths that never used to fit me now does but the funny thing is that i still weigh 65kgs after 3 months.can you please inform me what cud be happening?
Hi Rose, seems like you are toning up but not losing much fat. If you are fitting in your old clothes better that is a good thing, I assume that your waist size has reduced? If so, then you must have lost some fat, albeit only a little. Stronger muscles may be holding your fat better. At 65 kg you are not really that heavy, so this seems the most likely reason. How much exercise are you doing and did you change your diet?
HI,
i m prabha ..27 year old..my wight is 63kg rite now ..having one baby also ..but i m overweight .i want reduce my weight..
i m doing dieting also..
breakfast i take k challange ..kelloggs..with milk..bowl
lunch ..poha,namkeen dalia..or one chapati with vegetable…
dinner namkeen dalia..or any vegetable with one roti..
taking three green tea also in a day..before going on bed also ..
and taking warm water…
doing excrcise for 30 min or 20min in a day..im working actually so dont have time..
can u help me..how can i reduce my belly fat…and over all….
thnks
prabha
hi,
one more think i want to ask….if we go for somewhere out and had dinner or lunch heavy..
what should be my diet from next day onwards..should i change something..in this..
is taking a poha,namkeen dalia,upma is good for dieting..what change i can done ..please help me in this…
prabha
Hi Prabha, really the key is to reduce the amount you eat and do more exercise. If you cannot do more than 20-30 minutes a day start to increase intensity to improve fitness. With healthy diet and daily exercise you will lose weight in time. Be patient.
Sorry, but I am not familiar with poha, namkeen dalia, upma etc. From a quick Google search they all seem very starchy, which means lots of calories. Depends really on how much you eat. Try halving your portions.
Hi.. I’m back again upon you suggestions i started eating less and doing exercises daily for 60min. Its almost 12 days now i didn’t reduced my weight. I’m bit upset. Please advice. Here is my diet :
Breafast – One cup white oatmeal with skimmed milk, two egg omlet and water melon fruit
lunch – salad, very little chicken / turkey / fish
dinner – one cup cooked white rice with veg curry
3 times green tea.
Exercise : one hour walking and Tibet’en 5 rites ( each rite 9 times ).
do you think i’m doing anything in diet, please advice.
Well, I think it is probably just a case of giving it more time AND increasing intensity / improving fitness. One hour walking is good, but start to add some jogging as you get fitter. Maintain the 1 hour though. Maybe reduce the white rice, start with half a cup and if still no weight loss, reduce again.
Three meals a day? 1000 cals a day? Way to little to be able to keep up with demanding work out. I hope you are not a trainer, its the perfect diet to disaster. You have your facts mixed up.
This is not intended as a long term way to lose weight. It is short and intensive.
The National Institutes of Health (NIH) says “In general, having 1,000 to 1,200 calories a day will help most women lose weight safely.”
Hi Iv read most of this site and wanted to give my diet plans and want some feedback.
Im 28 and been married for nearly 2 years, iv always been 9stones 5ft 3inc height, past year i have gained a stone and half, and i have been trying to loose it for past month. recently iv becom strict and joined the gym.
Breakfast im trying to have toast, porridge fruit, alternating between the 3 and sometimes I skip it as well. I go to the gym 3 times a week for an hour or less, but i sprint for 10-20min and use step machines and mostly do intense cardio, for lunch im having steamed and boiled veg and small grilled chicken somtimes or mackeral with ciabbata and soups. dinner just steam veg or cornflake cereal.
Should i be loosing weight soon i have a month and i want to drop to 8.5stones if possible from 10stones now. What can i do to improve and increase weight loss quicker.
Thanks
hi there
i want a fitness program not to lose weight but to build up some but and flaten stomach and to get tight body… what do you recomend…?!
regards
michelle
Hi Jenny, you need to exercise more, this is the easiest way to lose weight quicker. You have joined a gym but are only going 3 times a week “for an hour or less”. So really, you are doing between 2 and 3 hours of exercise each week. This is not a lot. Athletes will do a minimum of 3 hours a day. Start exercising EVERY DAY. You do not need to go to the gym each day though, there are many exercising you can do at home. But do something each day. The diet sounds OK, but really it is about the amount you eat, not so much the specifics. Avoid white bread, go wholemeal, and maybe swap the cornflakes for oats. Drink only water, tea, coffee for a week too and see how that goes.
Hi Michelle, I recommend the Truth About Abs fitness program.
HI.. I’m 39 and an IT Manager by profession.
I’m now 110 Kgs and sincerely want to reduce weight. I have surgery in both the knees hence swift exercises are ruled out.
Can you suggest an Indian diet which can help me overcome the weight problem.
I did walkig for a year but that did not show any improvement.
Over the years I reduced my diet to almost half but the weight remains as it is.
Please help and advise.
Hi Tipu, you probably need to reduce calories more then. If you tried eating half your normal portions and still did not lose weight then this is a very good indication that you have been eating way too much – being 110 kg is also a good indication of that. Eat 3 meals a day, only have bread / chapatis with one of those meals. Focus on fresh vegetables and fruits. Drink water or tea.
Walking is a good form of exercise but you have to reduce calories too. Walking alone will not lead to weight loss.
hi, i am 17 and weight 74kg. i want to loose atleast 10kg of weight. most of the fat is around my hips and thighs. i have stopped eating junk foods like pizza, burger, pasta, maggi etc. i do aerobics for half an hour in the morning, walk for half hour after dinner in evening and fill 10 buckets of water using the hand pump each day in morning. i drink 2 litres of water everyday and eat around 3 times which includes green veggies and 2 chapatis, no rice.
will all this help? :/
Hi I am 18 years old, 5 feet 6 inches tall, and 195 pounds. I dont feel overweight because I’m very athletic and faster than most kids at my school. I dont eat anything till about 6pm everyday and the meal is very rarely a large one. I dont exercise the way I used to but I feel like I’m in pretty good shape. I want to lose weight in the belly section but weather conditions in Wisconsin make it hard to go outside some days. So can I lose 2 pounds a day from exercises that I can do in my room? I dont have weights or a cardio bike.
Sounds good Ina. See how it goes over the next few weeks, and try to work harder on the aerobics each day.
Hi Tyler – I hope you mean 2 pounds a week and not 2 pounds a day!
You can lose some weight with a combination of bodyweight exercises and healthier and leaner diet. You just need to cut calories and workout more. You will probably be better off having breakfast and dinner at least. Smaller dinner, a little breakfast.
Hello! I am 19, 5’6” and 120 lbs. I am not trying to lose weight, but I have a lot of fat on my stomach that I am trying very hard to lose by May. I do 30 min. of cardio 5 times a week, plus crunches, plank holds, weights, pushups, and eat moderately healthy. Please help, I’m tired of seeing no results!
Hi Rae, if you are not reducing fat levels with that workout then you simply need to increase exercise more and reduce calorie intake, ideally by removing more sugar, especially from junk food, processed food, backed goods etc.
hi im 17 and 5’9. i am having a problem of my over weight im 72kgs.i dnt exercise alot bt i do dance sometimes. i really need a good diet to loose weight in 3 months .i wnt a perfect diet right frm brkfast to dinner
Hi there. I am 21 years old, just under 5.0 and weigh 60kg. I have always been on the plump side ever since my teenage years. I have been able to loose weight, but the fat around my belly, my waist and my thighs dont ever seem to go away. My lower leg seems alright, but my thighs are unproportionately larger as compared to the rest of my body.
I have just recently joined the gym and work out for approximately an hour a day. What would you suggest to help me loose weight in these areas?
As far as my diet is concerned, I try to stick with fruits and veg, although salads are not something I have kept to. Do you have any good recipes that I can follow? I am a student and dont tend to cook all that much, so some easy healthy recipes would be great.
Thanks :)
Hi Elaina, for exercise focus on a variety of cardio exercises for now. I suggestion using the cross trainer (elliptical) mostly for now, also running and rowing too. Do this for 60 minutes a day and you will burn fat. We do not have a recipe section unfortunately, although The Diet Solution Program comes with a nice recipe book.
hey,someone suggested that i use green tea saying that it worked for her, is it right?
Thanks a lot… I hope i can finally get rid of the excess fat… fingers crossed :)
Hi, I’m 13 years old, I am around 5 foot 8 and way 9 1/2 stone which is – I think – 60 kg or 140 lbs. I was wondering if this is fat? I am reasonably strong and quite fit but was wondering if you could help
Thanks.
Hi Shelly, your Body Mass Index (BMI) is 21.3. This means your weight is within the Normal range. If you are exercising a few times a week, ideally 4 or 5 times for 30 minutes at a time, you should be healthy.
Hello
I have, in the last 2 months, watched my foods and exercise quite intently.
I run or play football 5-6 times a week, and normally try to do 1 weight session a week, although sometimes I skip it if still sore from my runs.
am 6foot tall and currently weigh around 180, having dropped around 10lb since starting.
My General day consists of eating Sultana bran for breakfast, with low fat milk and either a banana or protein shake.
Lunch is my brown rice, Vege, and beans OR tuna/chicken.
Dinner can sometimes be more rice, which I know may be a little too many carbs, but I am so hungry! occasionally salad with tuna.
Snacking is limited, but If I do, Normally carrots or almonds.
Is there anything wrong here, I want abs and they have not come through yet. I figure 2 months is maybe not long enough and I need to be more patient and continue doing what I’m doing, although I was hoping you could tell me if something needs to be altered.
Thanks
Hi Anthony, you may need to increase protein a little. Try having a protein shake every day for a couple of weeks and see how that goes, or add a cottage cheese snack in during the day. Almonds is a good snack option too, but other nuts are also good, such as cashews and peanuts. Sounds like you are on the right track, just give your muscles all the fuel and protein they need. If you are exercising intensively then you need carbs, so nothing wrong with the extra rice. Although, more vegetables and pulses may still be a better option instead of more rice.
i am 18 years old girl.i am 55 kg and 5 feet 1 inch…my most important problem is that my cheeks,belly and the thighs are so much fat.i am really very much worry about this…what can i do if i want to keep these slim and attractive….please give me advice..
Hello,
I have been a nurse for over 20 yrs. lifting people and dead weight, I am in my late 40’s and my back is ruined and worn out with injuries and buldging disks. I can’t do crunches without pain or any bending. My body was perfect before I started lifting folks, I am depressed and in chronic pain daily. The MRI shows arthritis and severe degenerative disk disease. I purchase an AB rocker and it make my back hurt severely. Is there any hope to keep a tight abdominal area and strengthen the back muscles. I still look ok on the outside but lost my great potential for a tight body. My stomach and back are flabby and the back swells up with exercise.
Is there any hope?
Thanks so much,
Anna
Hi Suki, do you currently exercise?
Hi Ann, hard to say without knowing the severity of your condition really. Are you able to cycle? Maybe cardio on a stationary bucycle would be a good option – less stress on the back. Then, if you can perform some weight training to strengthen the whole body as well as back and core this may help. Such as squats, deadlift, bench press, rows. Start light and check with a physio first if in any doubt. Walking is a good way to burn calories too if you have the time.
Hello
I have recently been recuperating at home after a hip arthroscopy, I wasn’t able to weight bear for 4 weeks so exercising has been difficult. During this period I did, however, make juices from the Juice Master (Jason Vale) book – I did the 7 day juice programme and lost around 4lbs. I also tried to do upper body exercises (from my chair). I have now ditched the crutches and I have been exercising for around 2 weeks now and keeping up with the juices – I have juiced pineapple, berries and natural yogurt smoothie for breakfast, a juice (made of apples, cucumber, ginger and lemon) and a wholemeal pitta bread with either chicken/tuna and watercress or spinach for lunch (no butter), I also have a handful of assorted nuts (unsalted) for a mid afternoon snack with what Jason Vale calls a H20 juice(which is 750ml of water with juiced beetroot, lemon, a slice of pineapple – it makes up about 1 ltr) and then for dinner I have a juice made of spinach, parsley, cucumber, apples, beetroot and a blended avocado for calories and good fat, I sometimes have an orange or an apple if I’m feeling peckish – However, I am putting on weight. Are the juices very calorific or is it that I’m not eating enough and my body is holding on to fat? I am swimming 3 times a week for around 30 minutes, I’ve also done some other form of exercise every day, I walk dogs for around 20 minutes a couple of times a week (this will increase as I get more mobile). I’m feeling great because the juices seem to have an anti-depressant quality, and I’ve fought off the colds that everyone around me has succumbed to but I’m getting disheartened because I’m not loosing the pounds. Can you see something blatently wrong with what I’m doing? I’m anxious to lose weight to give my hip the best chance of recovering.
Hi Ana, yes, all those juices are very calorific. While juice is good because it allows you to take in a lot of nutrients, it is also very easy yo eat too much. Also, the act of juicing is breaking down the plants structures and it becomes easier to digest so you take in more energy. Also as you are no chewing and taking your time, you may keep drinking more before feeling full, so take in too much. Moderate you drinking!
Hi! I’m having a bit of trouble with belly fat an I can’t seem to get rid of it. My exercise consists of three days a week for an hour I run for track and everyday I do 60 sit-ups and maybe once every other week i run my dog for 45 min
Breakfast
Granola bar and milk
Lunch
Turkey sandwich with jalapeño cheese
Dinner
Never consistent except glass of water
My clothes tend to be getting smaller everyday. People have starting to be commenting on in and I have been feeling self conscious. Any tips?
Hi Brynna, you need to tweak your diet a little and increase exercise. 3 hours of exercise a week is not a lot, this is not really going to be burning many calories, certainly not as many as a few snacks will see you consume. Why do you run your dog so infrequently? A dog really needs to be taken out every day, not every 14 days!
Hello,
I am 23 years old. My height is around 5.6 feet & weight around 60 kg. Should I reduce more weight? I have fat around my belly which gives a bad look. I want to reduce my weight and belly fat. Am having 4 meals a day which includes breakfast, lunch, snacks and than dinner. These days am just sitting at home and doing with my further studies. Please suggest a good veg diet for me. Moreover I stay very weak and lazy a lot of times.
Thank you.
Megha, get up and exercise! 4 meals a day, not exercise? No activity? Just reading and studying? Did you know that exercise is good for the brain? Regular exercise improves memory and concentration. Your brains needs to be fit too.
Thank you so much for responding.
But don’t I need to reduce? Am started having fat around my belly. Right now its little bit only but I can notice its increasing fast. I have started controlling my diet already. Am not getting time in mornings and evenings for exercise due to my classes. Is it good to exercise in other timings? What should be the time gap between meal and exercise? And can you suggest some good exercise which I can carry on at home.
Yes Megha, if your fat is “increasing fast” then you must be eating too much – nothing else will cause fat accumulation of fat. So start by stopping the snacks, just have 3 meals. Make sure one of these is small (i.e. lunch of dinner) – you only need one main meal each day.
As for exercise, you do have time. Believe me. Nobody studies so much that they have no time to exercise. You must have some free time in the day. For home exercises, read these pages: Home Workouts – Get Fit and Lose Weight at Home
Hi! I need to lose my stomach fat by April 29, so about 3-4 weeks. I’m not fat at all. I just have this layer of belly fat, mostly due to unhealthy eating habits after I went through some emotional stress. I have school early in the morning (6), so there is no way I can exercise in the morning. However, thursday afternoons I get out at 1. Here is what I usually eat:
Breakfast: Special K and milk.
Lunch: Bag of chips, fruit, water, turkey and wheat bread.
Dinner: Maybe white rice and chicken/beef or pasta with meat.
Any suggestions?
Hi TP, drop the bag of chips for lunch for a start. Exercise a little every day, even if you are only doing 10 minutes of bodyweight exercises – you can find time for this. Find an after school fitness club to go to, martial arts are good for getting fit and burning off some excess energy. You could change the white rice for brown too. For breakfast could you swap the Special K for some rolled oats / muesli?
hi,
i am 18 years old and my weight is 76kg. i have been following a strict diet from a couple of weeks which includes juice and 1 chappati for breakfast , 1 chappati and green veggie in the lunch and dinner time mostly. i have started walking for around an hour in the morning and sometimes in evening as well. most of my fat is around my hips and legs.
do you think following the same plan will help in loosing required weight in a month? i am a student so can’t spend too much time exrcising or going on the gyms.