The 7 Day Exercise Plan for Fitness and Weight Loss has been so popular that we have had to move the discussion to this page. There are over 1200 comments below. These comments may provide you with answers to questions that you have. The main reason for keeping them is to ensure that any readers who have asked a question can come back and re-read the replies.
No Nonsense Fitness
Good information on diet and daily exercise plan. I am certain whosoever sticks to the regime is definitely bound to gain out of it.
“You should be eating no more than 1000 calories a day”.
Pardon me, but what the hell have you been smoking?!
It is extreme, and it is only for one week. For long term healthy weight loss a less severe calorie restricted diet and exercise is then followed.
I want to loose my fat belly,so I started exercises using aerobics dvd and I am trying my best to eat little and healthy.
Excellent Faith. Remember that meals need to be healthy as well as smaller, so lots of fresh vegetables, salads and lean meats. Avoid bread and sugary foods.
I walk on my treadmill every day for at least 20 min. Is there a better time of day to walk if you are trying to loose weight?
The time of day will not make much difference. What would work better is to do 2 sessions per day, morning and evening.
I’m going to start working out tomorrow for the first time in quite a while, any advice for taking it easy to start with, i do want to come away from the gym quite sweaty and feel like i’ve worked really hard. I’m also trying to lose alot of fat, people have told me if i use lighter weights but for a longer period of time then it will be more effective, i do however want to build some leg muscle up as i’m going skiing in january and would like my legs to be stronger. Any tips on some food either? I work in an office monday to friday, so don’t really get up and about, is there anything i could do at work?
I would suggest doing a lot of bodyweight exercises. We do have a ski fitness workout but you need to be reasonably fit to do that. Start with hill walking a treadmill, use the elliptical trainer also with high resistance and low resistance intervals. Focus on fitness to start with. Body weight squats and lunges will start to improve leg strength too.
Office tips – just be careful with diet, take the stairs and get up for breaks. Have a walk at lunchtime if possible.
For diet, reduce calories, reduce sugar / refined carbs, eat more low GI vegetables and lean proteins.
Just work at your own pace, but always aim to push yourself a little harder.
Hi, i am a 17 year old and for about a year now I have gained a lot of wait in the stomach area. I used to be thin and fit. I need to get myself back on track by the beginning of December. This really would be a good self esteem booster because lately i have been very depressed about my body. I also worry about what other people are seeing me as.
Hi Tawni, we are here to help. Have you already started planning your weight loss program, or do you require some advice on diet and exercise?
Hi. I am a pharmacist and work 12 hour shifts always standing up and running around. I don’t get a lunch break often so don’t really eat much through out the day. A typical day would consist of a sandwich (ham/tomato/cheese) for breakfast or a piece of toast and 2 crackers around midday with cheese. I have fruit for a snack and only drink 600mls of water during the day. Dinner is late and is usually some crumbed chicken and boiled veges or small portion of pasta. Work is my exercise. I can’t shift my belly fat at all but I certainly am not over indulging. Carbs seem to fill me up.
Hi Anita, maybe you should keep a strict food diary and attempt to calculate how many calories you are eating. It does seem a bit heavy on refined carbs. Could you prepare a salad for lunch? Maybe eat an oat based breakfast too? To lose weight you have to reduce calories, so you may not be overindulging, but you may be maintaining your current weight with your diet.
Hello, I’m very slim, i always have been, i lose wight very quickly, and when i do i look too thin. I’m happy with the way my body looks now because i look healthy, but my belly fat never goes away, no matter how thin i get. i want to lose my belly fat but i don’t want to lose wight because then I’ll look too thin, what should I do??
Hi Martha, you need to exercise to tone up. This well make you look even healthier and help to burn off more fat.
Hi, I’m an 18 year old freshman in college. I was wondering what are some ways to eat healthy from cafeteria food we’re served here in college? Thank you.
What are you served? Really the basic rules would be: avoid too much starch / sugar (fries, pizza, pasta, pies), eat mostly salads and lean meats if available. If fresh fruits are offered go for those. For breakfast, oats are better than wheat (so rolled oats, porridge and muesli instead of flakes and other processed breakfast cereal). Tricky to say really without knowing the menu on offer. Low GI is good. Ultimately not eating too much – if the food is free, go easy! Especially when still tired from a late night.
To add to that, as a completely random example… one university website says:
“Oakland University offers several different dining facilities across campus to satisfy a variety of tastes. Fast food outlets, deli, snack bars, baked goods, made to order salads and meals, coffee shops and cafeteria-style dining all can be found at OU.”
So in a case like this, you would want to order those salads and avoid the snack bars and baked goods.
Hi, my name is armando,i have a ways been big, i do workout around 4_5 days a week and i cant get rid of my man boobs?…..also 2 months ago i lost 13 pounds but my stomach got bigger,like if the fat i had on back moved to the front!..why is that?
Hi Armando. It is probably most likely that when you lost the 13 pounds, which is a great achievement, your stomach fat became more obvious as fat on your back reduced. It did not get bigger.
My advice is that you mostly carry on doing what you did to lose those 13 pounds. Focus more on diet – eating low GI, healthy carbs and smaller portions. Also increase the intensity of your workouts, make sure you are not doing the same thing 4-5 times a week, make sure each workout is different.
Hello!(:
I am thirteen years old 5’3 and i weigh around 145LBS
I need to loose weigh fast like 20-25 lbs in a month.
I carry most of my weight in my stomach. I also would like to loose some weight in my face so i can see my jawbone without pulling my skin down.
I would also like to be able to fit in a 2 piece swim suit (like a bakini)
My day consits of No excercise, but i have no time to do because i have so much homework!
My Avrg. meals consits of:
Breakfast-
Nothing
Lunch- Mon-Fri
1 piece of Pizza with an order of French fries
water/apple juice
Supper-
Steak-fish-chicken
usually nothing.
I know my meal plan is bad, but i just need a re-adjustment to help me get on track!
Please Help mee!
Hi Makayla, firstly, to lose 25 lbs in a month is not really realistic. It would involve a very unhealthy fast/crash diet and you will not have the energy to do any study, and could make you ill.
Your first and most important change has to be your diet though.
1. Start eating breakfast. Even if just a banana and a yogurt (no cooking, quick to eat)
2. Stop the pizza and fries – this is high in refined carbohydrate and high in fat. Lots of energy, little nutrition. It makes you fat.
3. Dinner is OK really.
Do you snack at all? No breakfast and nothing until lunch will result in your overeating at lunchtime, and with food like pizza and fries on offer, this is a big problem. One option is to prepare a salad the night before, store in a fridge and take to school. Or ask the headmaster/school principal to put salad on the menu!
Exercise – you must do some. Unless school has change significantly since I was there, you do have time to do some exercise. Are there any after school clubs? Otherwise a good time to exercise is as soon as you get home from school. Do some aerobics, or a dance DVD, or just skip rope at home. 20 minutes at high intensity is enough. Then have a shower, freshen up and you should feel more alert for your homework. Light supper to avoid feeling sleepy, then back to study.
Exercise is an essential part of a healthy lifestyle. Education is important, but so is your health. If you go on to university one day there will be many opportunities to join sports societies, but if you do not start getting fit now, you will not be able to do any of that. Think about your physical future as well as your academic one.
YOU ARE AWESOME…Thats all i can say, but i need to ask a question, the diet is going good with me and i am already noticing the results… but every once a while i feel EXTREMELY hungry and once i start to eat something i go off the plan and i have to start ALL over again, can u tell me tips to drag my self off the “splashing zone” and commit on the diet.
So far i have completed 4 days a week with this diet plan.
And sorry for having too many question but i am 15 and i weigh 74kg…is this ideal for me, i have been obese (95kg) and almost diagnosed diabetic
THANKS :D
Hi Khalid. If you feel very hungry then increase your portions a little. Do you feel very hungry at particular times, or following particular workouts? If you are doing the weight training days, then maybe have some extra protein after training and this will reduce hunger.
74kg could well be a healthy weight, depends on your height and muscle mass.
Hey I’m 14, and I hate my belly fat. I wanna know how to get rid of it, but I want it to be something I can stick too. I find it really hard to stop eating biscuits when I get home from school. My normal food intake on school days is;
– breakfast…
shreddies and semi skimmed milk. With orange juice.
– breaktime…
an apple.
– lunch time…
ham on two slices of wholemeal bread.
tea time…
I don’t normally have tea, if I do it’s normally something like toad in the whole or chips.
I tend to drink fizzy pop because im not very keen on water as it has no taste to it.
Snacks…
I eat biscuits and chocolate, sometimes from having a bad day, boredom or because my mates are eating it.
It’s hard to find time for exercise as I normally have coursework or am out with my boyfriend all afternoon and all weekend. but however, we do alot of walking.
Please help me, I hate feeling fatter than everyone else at school, thanks; Emily xxxx.
Hi Emily. You need to stop eating those biscuits. If you are really hungry when you get home from school have something healthy, maybe even have dinner early. Eat less bread too. As for exercise, you need to start exercising. You do have time, you can do a short intensive workout in 15 minutes, everyone has 15 minutes to spare in the day if they really want to do it.
oh, stop the fizzy drinks too. Why is it so important to have taste? You should drink because your body needs water to function properly, not to give your taste buds a treat.
Hi,
I’m trying to lose my belly fat. I have had a fatty tummy since I was a teenager due to the depo shot. I have surgical scar on my lower abdomin due having my appendix out. That area has always been a problem for me and I have a fat pocket under my bustline which I have no idea how to get rid of. I was recently married and my husband is away on deployment. He’s due back in may of 2011.
How can I get down to a 24 inch waist in 3 week and see results by the time he gets home? I want to have a flat tummy that’s even and tone looking. Not really looking for huge abs but I want my old hour glass figure. How can I do this and get rid of the stubborn belly fat. Thanks :)
Hi Ellie, why do you want to achieve this in 3 weeks? You have 6 months until May. The best option is to follow a healthy diet and exercise. Look at our main article on losing belly fat, plus the MCD Weight Loss Plan as well as this 1 week plan.
Diet is the key though, all your fat results from your diet. The Depo Shot may increase your appetite or slow down your metabolism, but ultimately it is how much you eat and what you it that causes weight gain. Control portion size, stop snacking, eat healthy food, and exercise 3-4 times a week.
Hi, I’m 18 working at the restaurant as a server.
Im starting to be self-conscious about my belly fat.
It looks like i have a beer belly when i dont even drink.
Well i used to be active; playing basketball & dancing.
And stop those routine after i moved. I dont really know anyone in my neighbor to play basketball with. and the fact that theres no basketball court here.
Also I cant stop myself from eating junk foods after my work. and barely have time to excise.
Please give me advices to avoid and reduce my belly fat.
Thank you.
Hi Fidz. The key to weight loss is diet. Exercise helps, but eating junk food is the reason for your belly fat. So stop eating junk food after work. Make sure you always have healthy food in the house for when you get home from work. I used to worked evenings many years ago (clearing tables, washing up) and know how it is when you get in late. You have to be strong and just eat something healthy.
Exercise – short intensive workouts. 15 minutes before a shower 4 times a week will start to get you fit again.
Well is there specific types of exercise would you recommend?
Yes, I recommend the workout routine that is in this article. If this does not appeal then look at the “circuit training workouts” or start a >structured weight loss program – we can help you with both.
Hi I had a baby a year ago before I had her I was always slim and now I have loads of belly fat and I can’t seem 2 shift it. When I work I don’t eat because I don’t have time to but I’m not shifting any weight or fat, I am putting more on please help me thank you
Hi Chanel. What do you typically eat for breakfast, lunch and dinner? Do you eat snacks? What do you drink throughout the day?
I have been eating egg white and rye bread for breakfast with bananas and grapes and drinking what and I snack on carrots broccoli and eat Greek yogurt. I also have been running and doing cardio for warm up and weight lifting with squats. I’ve been doing ab curls and weight crunches I guess for my lower abs. I weigh 122 pounds and and have 22/23% body fat. I wanted to lose the bellyfat soon cause I want to romove it as fast as possible so I can move on too my next target areas. If not in three weeks how long should I expect results? I was on the depo shot a while ago but after I got off it my stomach fat never went down. Even with ballet and hard training, i.e. kick boxing. I just wanna prove to myself I can do it.
You just need to keep eating healthy and working hard. Kickboxing can be a great way to lose weight and get fit.
I am 17 years old and I am overweight. I am 5 feet 4 in and I weigh an average of 175 pounds. Is this really that awful? I feel sad and depressed all the time. I need to do something about it.
How can i stay away from the food? I love food. Me and my boyfriend go out and eat alot! I crave food all the time. My boyfriend can eat anything he wants and not gain a pound. I have gained quite a bit in the last year. I need help. How can I keep away from the food when my boyfriend is constantly eating in front of me?
I mainly carry fat on my stomach, inner thighs, and but. What are the most effecive ways to target these areas?
I am also a cheerleader. I have to get into tiny outfits every week. I need a way to lose weight fast and look good in my skirt in front of the crowd.
Please help me!!!
Hi Terra. Your BMI is 29.8 which means that you are overweight, verging on obese. You need to change your lifestyle completely.
“I love food. Me and my boyfriend go out and eat alot! I crave food all the time.”
So, rather than go out and eat, go out and do something together – workout, martial arts, dance – anything but eat.
The easiest way to keep away from food is to not buy it. This is why a structured plan works. Plan healthy meals, buy the food you need to make the healthy meals, and there is no junk in the house to eat.
You cannot target fat – you have to work the whole body.
Part of the reason why you feel sad and depressed could be down to your diet and inactivity. Eat a healthy diet, do lots of exercise, and you will feel better.
Follow the plan set out above, or look at the options in the COMPARE WEIGHT LOSS PLANS at the top of the page.
Hi,im only 16 but i weight 75 kg and most of it due to my huge bum,thigh and belly fat. Please help me.
Sharon, please list everything that you ate yesterday and what you are planning to eat today. Do you exercise?
Thank you for responding so quickly. I will try some of your tips and be back with more questions. Thanks for the advice!
hi i m 5’8″ n weigh 55 kgs..i m naturally thin..but i have realised dat in past few months i have started gaining weight..my diet regime is not very healthy and neither m i in exercise..i have started gaining weight especially around my belly region..i want to lose it..please help…
Did you recently change some part of your diet? Are you sleeping well still? Start eating healthily and do some exercise and you should be able to quickly lose that belly fat.
Hi,my age is 20,5f 10 inch and weight is 71
i have belly fat, which i think at this age is worst..
my daily meal is lunch-(4 chapatis,mostly potato subji,daal n rice),dinner-(2 chapatis n subji )…
it has been over two months i m going yo gym with normal workout of 45 min n usually do 60 crunches..
still i dont find any reduction in my belly n weight though my arms and shoulder are much devloped…
plz let me know how do i reduce my belly in short span..
“lunch-(4 chapatis,mostly potato subji,daal n rice),dinner-(2 chapatis n subji )”
You are consuming a lot of energy in these meals. Stop the rice, reduce chapatis. Rely as little as possible on refined grains and sugars (all forms, natural etc.) as possible. Eat more fresh vegetables, salad items etc. Also reduce the fat in cooking.
What do you do during your 45 minute workout?
ok….in 45 minute i usually do 20 dips ,1 set of butterfly (chest) ,2 set bench press, 2 set-10 kg dumbbell for triceps (both hand),2-3 set 5 kg dumbbell arms, pull ups ,60 crunches and some exercise before n after work out ..that’s it n ya my main intention to join gym was to increase height therefor i lift minimum weight as they say that lifting heavy weight may stop your height !!
Looks like a good workout. You might want to do the pull ups earlier in the workout. Not sure if any of it will make you increase in height, although exercising and eating a healthy diet could promote growth in general.
To burn fat your cardio workouts have to be intensive.
Hello,
I have much fat in my stomach area but am pretty lean everywhere else. What should I do to target that area specifically?
Thanks!
Lilia, you have to work your whole body. Best way to “target” stomach fat is to work the whole body, do intensive interval workouts, bodyweight workouts and some weight training exercise. Plus, the most important factor – eat a healthy, low sugar, low GI, low refined carb, low processed food diet. The more raw fruits and vegetables the better.
Thank you,
To lose the stomach fat, would running 3 miles everyday along with intervals work? Today I ate cereal with much fruit for breakfast, salad with turkey and italian dressing and a peanut butter with jelly on whole wheat, and for dinner I’m going to have soup with chicken possibly. Would that work?