- What is this plan about? A 7-day fitness and diet plan designed for quick weight loss at home, but with a focus on establishing a foundation for long-term, sustainable weight management.
- What does the diet involve? A calorie-restricted diet (around 1000 calories/day for one week only) emphasizing lean protein and small portions. Sample meal plans are provided. Important Note: Very low calorie diets are not recommended long term.
- What kind of exercise is included? Daily bodyweight workouts (with basic and advanced options) plus cardio recommendations (e.g., walking, jogging, swimming). The advanced plan suggests two workouts a day.
- What is the plan’s primary focus? Building lean muscle, increasing metabolism, and creating a calorie deficit. Initial weight loss may be minimal as muscle gain can offset fat loss.
- How intense is the plan? It requires dedication and may result in hunger and muscle soreness.
- Is this a long-term solution for weight loss? No. This 7-day plan is a starting point. Sustainable weight management requires a long-term approach to diet and exercise.
- Read on for the details!
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.
and been drinking 2 litres water daily.
Hi Ina, sounds OK. You need more protein (eggs, fish, nuts, pulses) and less chappati. If you have time to walk for an hour you can lose weight with that. If you can jog or do some bodyweight exercises like those mentioned in the article then you will get fitter quicker, and hopefully lose fat quicker too.
Good. Do not obsess about the amount of water you drink. The only reason why drinking water helps people lose weight is because it means you are drinking less drinks that are high in calories.
hi,
I am working mom of a 3 year old and i had a c section.I am 5″4 and weigh 59 kgs.I really need to tone myself up as i have a belly pouch that i really dont like.I havent incorporated any excercise programme as i work 9-6.I do work around the house but thats just about it. Please suggest something.
Thanks,
Hi Tabz, if you are looking for a diet solution take a look at our diet section. Really you should exercise too – do bodyweight workouts at home.
Hey Motleyhealth
Im 16yo 5.4 male and have a 36inch waist , how can i loose this fat and how long will it take?
Hi Sean – diet and exercise is the way to lose it. How long? That is up to you. Depends largely on how much fat you need to lose (as in total body fat), how fit you are now, and how hard you are willing to work. Suggestion: take up a sport that has training a few times a week, or a hobby, such as a martial art or swimming – do it often, be competitive with yourself and with others.
Or just try to stick to the plan here and see if that works.
hey MotleyHealth
i am a 17 year old boy. My height is 5feet 10.5 inches and i weight 50.5 kg. i really want to built 6 Pack abs and for that i have been doing some realy heavy abdominal exercises daily for about 2 months. i think that my muscles are quite toned but there is a fairly thick layer of fat that covers them and prevents them from showing. please advise me a diet plan. ive been eating these for two days:
Breakfast: One half-boiled egg with a slice of whole grain bread
Lunch: two slices of whole grain bread with either chicken\chick-peas\yogurt\beans
dinner: chicken with fried cabbage
& i squeeze a lemon into a glass of water and drink it before each meal (i add no sugar)
please tell me if i am on the right track…and give me tips to loose abdominal fat fast…and how much of chicken or cabbage should i eat daily…please reply
thanks
Hi Omer, to lose fat quicker have 2 boiled eggs and no bread for breakfast. Lunch, same but without the bread. Dinner – try steaming the cabbage. Keep working at it. To lose fat you have to reduce calories. More cardio, ideally a morning cardio session before breakfast, will also help reduce fat.
hi, i am 22 yrs old, i weigh 65 kg for 5’4″ woman. i want to lose some weight maybe 20-30lbs, because i think i’m too heavy considering my age and height. so for 2 weeks now, i’m doing jumping ropes for 30mins everyday (since they said it can burn a lot of fat). At the same time i also monitoring my calorie intake, making sure it doesn’t exceed to 1300.
if i continue doing just these, how long do you think it will take for me to lose 20lbs?
I Cha-Cha. If you can maintain the exercise and diet then you should in theory lose a pound a week, so 20 weeks to lose 20 pounds. This is based on the assumption that you need 2350 Calories on the days that you exercise and that you exercise every day and eat 1300 Calories every day. For any day that you go over on Calories or do not exercise, you will slow the weight loss.
Hey! Thanks so much for this article! I went on a study abroad experience and have a gained alot of wait as a result. I went from working out 6 to 7 days a week on a track team to being turned loose at the gym and having no control over what I eat (whatever the host family gives me). I’ve gained belly fat I’ve never had and am having a hard time burning fat while maintaining the muscle strength necessary for sprinting. Any suggestions?
Hi, I’m macelynn, 23, 5’1 and 115lbs. I used to be skinny since young, and was 90lbs 3 years ago, but due to some mean comments from my peers on how bony I was, I started overeating and developed a sugar addiction. I later realized that I had developed binge-eating disorder. I still binge quite often these days, but definitely much better than 2 years ago which was when I gained most of the weight by binging every single day.
Can you give some feedback on my current diet?
Breakfast: Rolled oats with low-fat milk and a fruit
Lunch:
2 slices of wholemeal bread with lettuce/rocket with chicken or turkey breast (half palm-sized) or canned tuna in water (1 serving)
OR
Subway 6″ turkey breast
OR
A bowl of noodles with boiled fish
Dinner:
A fist-sized serving of brown rice, 1 egg, 1 serving of veggies
Exercise: 30 minutes of running or swimming
Also I would definitely like to lose some weight as I hate that I look so chubby when compared to all my previous photos. I will be aiming for 95 to 100lbs. Would 2 lbs a week be safe?
Thanks for your opinions!
Hi Eliza, more cardio and eat a really healthy diet. Are you training many hours a day again now?
Hi Mace, your diet looks pretty healthy really. The subways are not great, unless you can get them on wholemeal bread. As at the moment you are a healthy weight, your focus should really be on getting yourself fitter. Carry on eating as you are and start doing more exercise. In addition to the 30 minutes of cardio do some bodyweight exercises or head to the gym to do some resistance training. This will tone your body while also burning more calories.
Losing 2 pounds a week may not be safe for you as you are already at good weight. Focus on the fitness, not the weight. You will lose any chubbiness and be healthier and fitter too. If you drop to 95 pounds you will be slightly underweight. This is not healthy.
Hi, I’m a 16 year old girl who weighs 140 pounds and is 5’1″. I’m trying to lose belly fat and weight. I know I eat a lot of carbs and trying to stop. I’ve also kinda been exercising with sit up, push ups, biking, and running. What else can I do?
Hi Ashley, just eat a healthier diet and keep exercising. Make sure you get plenty of different fruits and veges for vitamins and protein each day to help repair and build new tissue.
f*** u guy this will not work i tried this for two weeks but no change is happen
Hi Rohith, did you follow the diet and exercise plan exactly, and no change at all?
I am an average sized girl and am quite skinny but my belly is absalutely huge and i have an urge to get rid of it.
If i did this would it be gone in a week?
or how many pounds will i be able to lose?
Also is this plan alright for me, i am 15 and i dont excercise very often, and like my sugary foods but i guess i could stay away from it for a week.
Also for school what things should i eat for lunch, they are all fatty such as potatoes, paninis ect and the salads are filled with loads of cheese and mayo ect.
I could take packed lunch but what things should i take?
Hi Hannah, this plan is not ideal for a 16 year old – your calorie needs are higher. What you need to do is tackle your sugar addiction and start taking regular exercise. The following things you say really highlight why you are unhappy with your body:
“my belly is absalutely huge” – is it really huge? You cannot be skinny and have a huge belly.
“i dont excercise very often” – this is very, very easy to change. Start exercising often. No excuses.
“like my sugary foods – everyone likes sugary foods – it is just that some people fail to ocntrol their appetite. Do not be one of these people.
“hey are all fatty such as potatoes, paninis ect ” – potatoes are only fatty if they are fried. Boiled, baked or mashed and they are pretty healthy. Paninis likewise.
What to put in a packed lunch? Salad, fish, chicken, strips of beef, vegetables, fruits, yogurt. There are too many healthy options to mention.
hi, does this weight loss plan actually work?
Yes Anna, if you stick to the plan it will. But then that is true for just about every weight loss plan. Weight loss plans generally work, it is people that often do not :(
thanks, im a teenager and have a bit of belly fat and i need to get rid of it. i dont want to use this diet plan as i think i need a bit more calories. could you please suggest what my meal plans and exercise regimes could be? i take packed lunch to school btw. and how long would it take if i stick to it?
Hi Anna, really you should just consume a healthy diet and take regular exercise. What do you generally eat for breakfast, what is in your lunch box and what do you eat for dinner? Do you drink fizzy drinks or eat chocolate, chips etc? Do you do any exercise?
i have no junk food. if i do, its occasional, maybe once every few weeks. for breakfast i have porridge or two wholemeal toasts with egg and a yoghurt after, at school for break time i have a fruit, lunch a cheese sandwich with carrots and cucumbers as a snack, dinner rice with curry. i come from a culture where we eat a lot of carbs rice and curry is common. we also eat a lot of potatoes! for the past week and a half, i had been doing 30mins each day on the elliptical. this morning i jogged around the neighbourhood for 30mins with a brisk walk included. i also dont eat anything 5 hours before i go to bed. i have no fizzy drinks, only water, no sweets or crisps.
Hi Anna, sounds like you are on the right track then. Stick to the plan, go easy on the rice, keep doing that exercise. If you could find an activity that would make exercise more fun that may be better, but regular exercise of any type is a lot better than none at all.
Hi i m 22 years old and my weight is 80 kg i joined gym from 1 month what should i eat to reduce fat ?
Hello, I’m 33 years old. I need to get Information about how to work in the gym. I’m working in the gym for the last five months but didn’t get much result. Thanks.
Hi Shefali, to reduce fat you need to eat less food in general. Smaller portions. Cut out all junk food, sugary foods and processed foods. Ear more fruits and vegetables with lean protein sources.
Hi Teddy, take a look at the beginners weight training guide, this is the sort of thing you should do in the gym. Also do more intensive cardio and take a look at your diet too.
Hi there, im 5ft I weigh 110pounds and I have this extreme belly fat that I cant seem to reduce, maybe you can help me. I eat a yogurt(astro original – bulkhun all natural yogurt) in the morning at 8 with green tea and a glass of water, then an hour after that I eat another yogurt with green tea and a glass of water, I have a banana with a glass of water and green tea at 11 and around 1 I have rice and during the day I will drink about 2 glasses of water and another green tea before 4. At 5:30 I will eat rice again and come 7 I will hit the gym and run on the treadmill for about 20mins, come back home round 9 and will drink milk and go to sleep. Is their anything im doing wrong?
Hi Sameena, yes, you are doing a lot wrong. Start with 3 meals a day, rather than many yogurt snacks. Have rice as a part of one of those meals only. Eat more protein, vegetables, fruits, pulses etc. Do more than 20 minutes of exercise.
ok thanks, I have one more question. Do I need to eat prior to working out or after working out? And is it okay to eat rice for dinner as well?
Hi Sameena, you should have a small meal an hour or so before working out to ensure that you have enough energy. Rice is OK at any time really, the problem is that it is very calorie dense and many people consume far more than they need. After workouts you should eat a small snack too to replenish sugar levels, and if you are doing a lot of weight training then take some protein too.
hello I am 29 years old, a single mother of an 11 year old. I was always a size 0 untill I had my daughter. Since 2000 I have gained 45 pounds. I am 5’6′ and 145 now. I am not really concerned with my weight but the fact that I look like I am 6 months preganant is what bothers me. I have done everyday at the gym with a high protein diet. My weakness is soda. I have tried to cut it out of my diet several times and it lasts about a month but when I dont notice a change in my stomach I go right back to it. I am always on the road so I have a hard time eating well due to fast food. Not to mention I do not eat any seafood since I am allergic but all of these healthy meal plans always have these foods I would never even know where to buy. LOL i am a salad, chicken, steak, porkchop, eggs type of girl. Could you help me out. I dont have any idea how to eat healthy or how to live healthy and I need to lose this belly, it makes me super self concious and depressed.
thanks
Hi Nicole, well, you can certainly eat healthy and avoid fish. Eggs and poultry are healthy protein sources. Really a healthy diet is simply a well balanced diet that does not provide too many calories. If you are looking to lose weight (fat) then it needs to contain fewer calories than you need. It is sensible to be more concerned about the stomach fat than your total weight as this is what makes being overweight unhealthy.
A weight gain of 45 pounds in 12 years is not too bad – this works out at just 1/3 pound a month. To reverse it you do need to increase your activity levels (exercise is the easiest way to do this) and reduce calorie intake.
It sounds like your biggest challenge is to change your eating habits. Dropping soda helps, but you need to do more. Sounds like you eat all the wrong foods when travelling, so you are going to have to make a real effort to change these habits. Make sure you have healthy snacks at hand that keep well, like nuts and dried fruits. Eat oats for breakfast. Avoid takeaways, instead go to the supermarket and buy roasted chicken portions and prepared salads etc. Stop soda and drink water instead.
Hi
I’m 27 yrs old, 5’3 and 54 kgs. My problem is the belly fat that won’t go away. I normally don’t eat breakfast, eat a small lunch around 3pm (mostly a soup) and my dinner is around 9pm and its usually stir fry vegetables and sometimes stir fry meat. I drink water all day long. And have only 1 pop at night while I dialyze ( I need the phosphate.. I know there are other phosphate alternatives but I don’t like, for example, cheese). The reason why I don’t eat much during the day is because I work in a restaurant which limits my eating time. And because I’m used to this, my days off are the same. I also have a fruit of some sort at night. How can I lose my belly fat? I’m going on vacation in a month so I would like to lose it soon!!
Hi Patient. First, keep a strict diet dairy for a week. The diet you describe should not lead to weight problems so I suspect that there are some snacks and other foods that you are eating without thinking. Don’t worry, this is very normal!
Do you exercise? If not, get exercising.
Hi, I’m 5’2 at 140Lbs. i have 5kids.. I’ve always gone down to my RegulAr weight after i had my kids.. but after having my son 3.5months ago. My main concern is the love handles. I go running up and downstairs for 20mins to 30mins every other day(wearing my sweat belt each time) Am i doing something wrong? Is there other exercises i can do to helpget rid of my love handles?
Hi! Im 21, I have always been a tall skinny girl. The last year I have gained weight. I am now 140lbs. I am 5’9 tho. Is that a normal weight for my age and height? I have never had to exercise, and I know it is catching up with me!
I just joined a gym. I really just want to tone up and get in shape for my health! What i weight doesnt bother me, I dont care about numbers, I just want a tight toned body and flat tight tummy. My waist/hips are 30 inches…I know im not FAT but I want to lose the bit of belly weight i have noticed lately. This could also be because I was on a new birth control…once i went on that i noticed the weight gain. So i have now been off birth control for about a month now. Do you think being off the birth control(which has a common symptom of weight gain) will help me lose weight?
Lots of questions! Dont know where to start! Just going to run my a*s off everyday! I also used to eat a few choc bars a day, candy and SO much junk. I have now cut back probally 90% of that junk! Please help:) thx!
Hi Liza, exercise is just half of the solution. You also need to reduce calories. If you are breastfeeding then diet will have to wait, but you can ensure that you only eat nutritious foods.
Hi Kristy. 2 problems here. First, you are now 21! During our late teens we require more energy than at any other time in our lives. The body develops fast and needs energy. Once the growth period is over, we must reduce calories to prevent weight gain. While many people do this without thinking, some carry on – habitual eating is a big problem. So first, look to reduce calories.
Second, you said “a few choc bars a day, candy and SO much junk” – this is a major problem in your diet. Frankly, you do not need any of that at all. Nobody should really expect to lose weight while eating junk food – the only exceptions are athletes (or anyone else for that matter) who exercise for at least 3 hours a day.
Contraception can indeed lead to weight gain, although the driving factor is really appetite. It may make you feel hungrier. That does not mean that you have to eat though. Set a weekly meal plan that is designed to give you the energy and nutrition that you need and make every effort not to exceed this.
As for toning up, if you workout at the gym a few times a week and use those weights / resistance machines you will tone up. See our strength section for some pointers.
Hi I’m 23 yrs old and weigh 63/64kg and 5ft 5inch. I’ve been trying to loose weight off my thighs and hips so have been having 2 protein shakes a day and a third meal of protein with salad or veggies! I’m trying to exercise up to 5 days with a bit of cardio weights and boxing! Was just wondering what’s the best way to trim cm’s off hips and thighs? And how to get past the plateau stage I’m currently in where I can’t get past 63kg. Any advice would be appreciated
Hi Felicity, in short, you need to increase cardio and decrease calories. Reduce the size of the protein shakes. If losing fat is your key goal (as opposed to building muscle) you do not need 2 protein shakes a day.
Hi i’m 16 about to be 17 and I’m 128 lbs and 5’2. I play soccer and play volleyball. I use to do a lot of running and went to the gym a lot, but I could never seem to get the extra fat on my stomach, inner thighs and back off. I eat a lot of fruits and a bit of veggies and I normally don’t eat fastfood or junkfood, if anything I eat it once every 2 weeks. And I just don’t know how to get the fat off. I need help.
Hi Stephany, really fat loss comes down to perseverance – regular exercise and healthy eating. Stick to your healthy diet and try to do a little more exercise and consider cutting the junk food down even more, even if it is just a monthly treat.
suggest me some tips for lose weight. After i joined in a company, i started gaining some weight, i look bad. i had to stop mah dance too. watta do?? can u just help???
Hi Debasmita, you need to tackle 2 things: 1. You eating habits have probably changed since you started work. Stop snacking, eat just 3 meals a day and keep portions small. 2. Get active again. You used to dance, why not start again? Of join a fitness class, go running, join a gym.
hi iam 16 yr old boy my weight is 78 kgs and height is 5’6″ i whant to lose 10 kgs in 1 month what should i do plzzz tell me but not go for gym….