- 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.
Hi Gursimran. Firstly, losing 10 kg in 4 weeks is not a goal you should set. 1 kg a week is max really as you are not extremely overweight. If gym is not an option then you need to get active other ways. The cheapest and most efficient way to get fit is it do a combination of running and bodyweight circuits. Then of course, calorie reduction is also needed. Try following one of the plans on this website.
Hi, I’m 24 and about 245 lbs. The weight shows pretty well as ppl think I’m around 200. However, I can feel myself slowing down and would like to get in better shape for a more healthy lifestyle. My question is this: Would you have any recommendations for vigorous exercise that doesn’t have high knee impact (i.e. jogging)? I enjoy swimming, but its hard to get there regularly, and leisure biking once or twice a week isnt producing any results.(I have a history of knee problems, probably partially due to weight)
Hi Gabe, swimming and cycling are the best options. Another good option is an elliptical machine. Instead of just leisure biking push yourself harder on those sessions – do interval training on a bike, i.e. sprints followed by recovery cycles.
i have big butts .suggest me a very simple exercise to reduce it within a week.i feel shy to say my original name
Run every day. Eat less.
Hi I’m 22 years old, i want to lose the fat on my tummy, the sides of my tummy, and my thighs. Will running/jog every day do the job? Also what should I eat for each meal over how long of a period while I run everyday? I do go biking once a week as well, is all this enough and would it work efficiently?
Hi Jack, a daily run is enough to lose weight, but only if your diet is also good. Eat 3 meals a day, keep portions small. Oat based breakfast is a good option, salad or soup for lunch and a small dinner with a few vegetables and some protein. Drink water, coffee, tea. Do not drink soft drinks. No snacks.
Hi,
Thanks for the article, it’s very helpful. I am 29 , height 5′ 5” and weight 150 lbs. I am suffering from premenopause and taking hormonal pills since I was 24 as prescribed ,this medicine results to weight gain. is there a way to reduce weight , I excercise thrice a week and take moderate diet
Hi Anushka, more exercise and stricter diet control is required. Estrogen can cause increased water retention, so some of your weight gain may be due to this. Speak to your doctor about your dosage and the causes of water retention. You are not far off being a healthy weight, according to the BMI scale. So increasing the intensity and/or duration of exercise and being extra careful with diet may be enough to make the changes that you are looking for.
Hi, my weight is 90kgs and height is 155cm,Increased 25 kgs in two years time due to this weight gain am facing so many health problems. I want to reduce morethan 30 kgs what should I do, can I go for any weight loss surgery like bariatric etc and approx what would be the cost to get it done else please advise because it is very difficult to reduce 30 kgs. I am doing so many things but not even a single kg am reducing.
Pl help
Hi Preetha, what have you tried so far? You need to give diet and exercise a serious try before considering any form of surgery. The workout and diet routine here will certainly help.
Main rules are:
Exercise EVERY day.
Eat 3 modest meals a day, NO SNACKS
Cut all flour based foods (bread, chapati, noodle etc).
Cut all rice
Hi.. I want to know more about cardio exercises at home. Since running outside is not an option as it is monsoon time here. Also i m not a member of any gym.
Can you also suggest exercises that may help in hypothyroidism. My TSH levels are way out of normal. Please help.
Thanks..
Hi Garima, take a look at our Home Fitness article. Circuit training can be done indoors.
Hi, i’m moderately athletic and usually run a few miles everyday. but even though i work out so much i get so tired and sore even if i try to increase my stamina… i feel like i need to increase food intake a little to feel more energized. my main problems are just my inner thighs, have smallish love handles and a small tummy. i know its not much but i obviously can’t spot reduce. i just want to lose a couple of pounds really fast but LOVE food and get hungry the most at night. any tips for decreasing appetite but still being energized enough for high intensity work outs?
Thanks
Hi Becc, what sort of foods are you eating? It could be more what you eat than how much.
i want to loose my tamie what should i do please help me
Hi Pauline, why not start by trying the routine set out above? Feel free to ask more specific questions. You may also find a plan here that you can follow:
Hi, the diet plan you’ve suggested is awesome, I have dropped 3 kilo in 10 days however, it is not enuf. Im 26 and weigh 62kg, height 5.2 stomach fat is what i need to reduce. What is the quickest method you would suggest. Right now im on a good diet with only green vegetables mostly raw, soup and eggs i take grams/sprouts also.
I seriously need to reduce my waist/hips pleeease suggest i have 21 days only left for my wedding!!!
Hi Nagus, we would not suggest anything more than that, 3kg weight loss in 10 days is fast but not sustainable. Are you doing the exercise also? Exercise twice a day, one cardio, one mixed bodyweight / weight training.
Hi,
My height is 5′ 7″ and weight is 71 kgs.
My eating habits are quite moderate. Most often I eat home made low calorie food. I hardly party or drink or smoke.
I eat 3-4 meals a day.
breakfast: Fruits+ idli or other non oily stuff. 5-6 Almonds during the day
Lunch: 1 Vegetable + 3 Chapatis (Indian-Bread).
Occasional Evening Snacks: Some non oily light snack
Dinner: 1 Vegetable, 1 pulse and 3 Chapatis.
I also take 2-3 cups of tea in a day and 1 glass of juice in morning or in noon.
Despite following this simple diet I have got decent belly at my disposal and a double chin has also started showing up . Reason could be my stressful work life where I don’t get time for any physical activity. ( it may be heredity as well)
Can you help me find what’s the best way to lose this belly in 2 months? I am getting married and want to get in shape. I have started running and doing cardio but results are not there. should I change my diet?. How can I reduce at least 5 kgs in next 2 months?
Hi Roark, if you want to get in shape then you have to exercise – and work those muscles. Exercise every day, perform at least 4 intensive sessions a week (with resistance training, bodyweight exercises, interval training). Cut back on the chapatis too, you are probably getting enough energy from fruits and vegetables. The bottom line is that if you are gaining fat you are eating too much. Genes are not really relevant, its your diet and lifestyle that is the problem, which is fortunate as you can change your lifestyle, not your genes!
Hello,
I am 29/male and I am trying a strict diet of raw fruits,vegetables, and nuts. I am drinking only water and running close to 5 miles 5 days a week. I am in decent shape for my height and age yet I am trying to lose belly fat and tone up in certain areas.
The questions that I have for you is I was wondering if that diet is a healthy diet to choose or should I add more protein to my daily intake. Also, is strictly cardio running (mid tempo Running) a good way to tone up or is there something else I should add or take away from my workout routine.
I am on day five and have noticed very small positive results, yet I am feeling extremely full (much like after a Thanksgiving meal) from the fruits and vegetables I am eating (small portions) and feel like the belly fat has not diminished.
Thank you!
Hi Peter, you should be getting enough protein, nuts and pulses are good sources. Stick to the plan for now, 5 days is not long and if you are seeing some positive results already, why start changing so soon?
Hi, I am 15 and 138 I play soccer and run like once a week. I have a big waist. I what are some ways to get rid of my stomach fat before my school dance. It is in two weeks. What is a healthy meal plan?
Hi Rachel, your only option really is to exercise every day and eat a lean, healthy diet. 3 meals a day, well balanced. Do not skip meals. Do not skip workouts. 2 weeks is a very short time though.
am 5ft’11, weighing 93kg, hoping to burn some belly fat. and am I overweight?
Hi John, at 93kg your BMI is 28.6, which means that you are overweight. How overweight you are depends largely on how fit and muscular you are. But if you have a large belly, then you need to lose that.
Hi, i am 32 yr man, my weight 78 kg and my height is 190 cm. my tummy has recently increased significantly and i have also a big butt. what should i do to flatten my stomach as well as my butt.does jogging around inside the room help.
Hi Emad, any form of exercise will help, however, the more exercise you do, the more it will help. Just jogging around the room will probably not be enough. Ideally you should be exercising much more intensively (unless there is a medical reason why you cannot). Also, changing your diet is vital. If the increase is recent, then something must have changed to cause this.
Hello. I am 20 Years Old, 169CM, 65KG. Am i at the healthy range? However i feel that i am putting on quite a bit of belly fats. How can i go about tackling it? Thanks
Hi Thomas, according to our BMI calculator you are a healthy weight. Start exercising. Get fit and continue eating a healthy and balanced diet and you will be healthy.
Hello!
I am 34 years old, 5’4”, originally 240lb, and now 220lb female.
I have been going to the gym regularly 4 times a week doing elliptical and kickboxing/ cardio classes. I have also been keeping a food diary to help show what I am eating. However, I am starting to get discouraged and lacking the mental control to eat sweets.
I started in October, and I lost 20lbs. Now I am not moving, and my inches seem to be growing in my stomach area. Another thing is that no matter what I have been doing, I cannot catch my breath and I tire very easily. I just cannot seem to increase my endurance. My flexibility is horrible; at 5’4” I cannot even touch my toes.
Do you have any suggestions?
Hi Cole, regarding your fitness, just stick with the workouts. You will get fitter in time, and with regular stretching you will become more flexible. Be patient. Regarding diet – you do need to exert more self control and try to stop those sweets. Make portion sizes smaller too if you are not losing any weight. You are doing enough exercise, so it is the eating that is letting you down right now.
Hello,
I have heard that it is healthier to consume 6 small meals a day rather, than 3. I’m a 24 year old female, I am 150 lbs and my waist is 36″, I would like to reduce my waist size to 30″ as I think that is an attainable goal.
At 17 i weighed almost 180 lbs. With regular exercise and eating healthy I went down to 160 lbs and stayed there for a few years. Being aware of healthier options and what is put in our food has assisted me in loosing more weight. My lowest weight was 143 lbs, however, I was on a very strict diet. I am willing to cut dairy, wheat and eggs from my diet as I have been told by my naturopath that my body doesn’t digest them very well.
I will definitely try your workout plan, I’m excited for it. I will keep you posted on my progress, thank-you for your insight!
C
Hi Cris, eating 6 small meals a day does work for some people, but not everyone. You have to be very strict to make it work. Often people end up eating too much as the portions are too large. Eggs are really healthy, I cannot help wondering how your naturopath determined that you cannot digest them easily. Where you having digestive problems? Did you have blood tests? The last time I spoke with a doctor on the topic (earlier this year) there was still no sure way to easily determine what foods could potentially cause problems. Still best to eliminate one food at a time and monitor.
This is work reading: https://quackwatch.org/related/naturopathy/
Hi there.. I read your article and found very interesting… Thanks for sharing useful thoughts…
I am 29yrs and just diagnosed with Hypothyroid since few months and m on medicine with 25mg levox…I am working out 5 days a week for 40 mins cardio and weights but there is no change in my weight scale … n moreover I do not consume more then 1500 cal per day.
Would you help what I should do … as I have asked doctor but he said that this is normal …. M not getting anywhere…!! The last thought what I am getting is to increase my dose of medicine a bit that might help my metabolism a boast … that can help to reduce my weight and waistline…which has increased to 37 inches …:(
Hi Anie, if you are gaining weight then smaller portions and more exercise will certainly help, although water retention may be a problem here. In fact, excessive weight gain is not normally associated with hypothyroidism. You could try breaking your meals down into smaller portions. Do double check your calorie calculations – remember to calculate everything. A 1200 Calorie a day diet plan may be more suitable. Only a doctor can give advice about your medication dosage. In fact, if you have experienced sudden weight gain then you should speak to your doctor.
It may be worth reading Oprah Winfrey’s account. In it she says:
Remember, you really cannot gain weight (accumulation of fat) on a low calorie diet, even with hypothyroidism. The real problem is that the hypothyroidism and the medication mess up your appetite and you over-eat. It is very possible that you are eating more than 1500 Calories a day – many people miscalculate calories, which is partly why it is so hard for some people to lose weight.
Hi i am working out 20 mints on thread mill 15 mints walk and 5 mints jog, how can i reduce more weight, as i am suffering from PCOD i want to maintain and i want to conceive in a shorter time, Please suggest and give me some diet plan
Hi Madhavi, to reduce more weight you need to really control your diet. PCOS (I assume this is what you mean) then the biggest problem is appetite is increased. You must train yourself to ignore the increased appetite – you do not actually need the extra food. Just follow a balanced diet. Either take a look at our page on healthy eating or follow a diet plan, such as the The Diet Solution Program which is available in ebook format. Or, read our e-booklet on Low GI Dieting.
Hi,
Very interesting article though I would like a more sustainable diet/exercise program.
I am a 23 year-old male, 5’5, weigh 80 Kg, and very out of shape :(. I’d be happy if you could answer the following questions.
Realistically, how much weight should I aim at losing in a month?
What in particular should I do for weight training?
Should I completely avoid snacks in between the 3 main meals even if they’re healthy snacks? I read somewhere that a way to keep your metabolism high is by having 6 meals a day including 3 healthy snack meals like an apple.
Thanks
Hi Zach, a healthy weight loss is around 1/2 kg a week (about 1 pound). So that should be your aim. All things being equal, that will require a daily calorie deficit of about 500 Calories. Which leads to the snacks – eating 6 meals a day is really not much different as far as weight loss is concerned than eating 3 meals. What is vital is that you still maintain that calorie deficit. Many people make the mistake of following a 6 meal a day plan as they hear it “boosts metabolism”, and the result is that they eat more food, and gain more weight! So be very careful.
What do do for weight training? This article should help – A Beginners Guide to Weight Lifting Exercises. There is a beginners weight training workout on that article too, plus a 5 week plan. If you have dumbbells then you may find this useful; Dumbbell Exercises and Workout.
hi,
I am 17 years old and weigh 15st3pounds, i take part in football matches on saturdays and sundays and attend the gym through the week but mix between cardio and weight lifting as i want to lose fat as i put on muscle. i find it hard to motivate my self to do cardio sessions for long periods. I dont like variety in my food. What would be the quickest way to lose fat?
Thanks
Hi Adam. Join a dedicated fitness club, e.g. CrossFit. This will get you in shape quick.
Hi,
This is an swesome post. And you are so prompt in aswering the questions and providing suggestions. I appreciate your work.
I am 25 yr Female, 5’2″ height and weigh 118 lbs which is normal for my age. But I have a pear shaped body and I would like to lose some extra fat around my buttocks and waist line. However, when I go for jogging or running (Treadmill or open area) I tend to lose weight from my chest area and not really my lower body. Is there any specific reason for this? I have a healthy diet with fruits, veggies and low carb diet too to help balance my weight. I am worried because my chest area is getting smaller and smaller and nothing is reducing from my lower body (waist line, thighs and buttocks). Please advise. Thanks in advance.
Hi Shailaja, there really is not much you can do about this. What you are asking for is “spot reduction”, i.e. burning fat from one area without touching another area. The human body does not work like this though. However, being slimmer and healthier all over really is more important than having a larger chest.
Hey, I am 16 years old and I am like 65 kgs, I really need to lose weight like about 12 kgs and I need to lose baggy thighs and arms, and I need to do this by 28th feb 2013, so I have 2 months, can you give me an exercise plan and a proper diet, I’m a vegetarian so I can’t possibly have meat. Please help me out, I really want to get into shape. Thanks :)
Hi Simran, you could follow the plan here, but change switch the meat protein for vegetable proteins. Take a look at Why Vegan Athletes Keep Winning and Indian Vegetarian Diet for Healthy Weight Control. Start exercising daily. Look at our fitness section for more ideas.
Hi, I have gained 10Kgs since my delivery in last 3 years. Most of it is in last 1 year around belly. I tried crunches but it did not help. I have sweet tooth, cannot resist sweets. Do I have to completely stop taking sugar? as of now I am using 0 cal sugar in coffee. can I continue? can I have one sweet a day?
I would like to do below please tell me if it will help me: 10 min basic exercise in the morning following 25 minutes fast walk. Also please let me know if I can have chapatis made with whole-wheat flour and little olive oil. Many Thanks.
Hi Supasweet, yes, to lose weight you need to make some changes, and that includes stopping sweets. Also reduce portion sizes. To lose weight you are going to have to eat a lot less than you currently do. As for exercise, 35 minutes a day is a good start, but you need to increase intensity and duration too.
hi motley
i need clarification on the wednesday diet.