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
Hi, I’m iman I am 15 years old and DYING to lose weight. I’m around 140 lbs, 5’5” 1/2. In the morning I eat around 4 inch size bread (sometimes white sometimes wheat) with cream cheese; this is around 8 o’clock. Then at lunch I eat a fuji apple (it’s pretty big); around 12 o’clock. After school I go to the gym for 30 minutes I do elliptical trainer then I work on my thighs and butt for a couple of sets, then I go to the abdominal cruncher weight machine after that I do leg lifts and sit ups (all of this is about 30 minutes) and sometimes I swim for 30 minutes (so ALL in total 1 hour 30-ish minutes of gym time) then for dinner I eat citrus fruits like grapefruit or tangerines :O. i’ve been doing this for 2 weeks and I don’t see any weight decreasing!!! what am I lacking?!
What are you lacking Iman? Food!
IF all you eat is some bread, an apple, some citrus fruit, this will eventually make you ill. You diet is terrible and will lead to long term health problems. You need to eat proteins and fats, you are not getting the nutrients that you need from your current diet. The result is that you consume sugar and this leads to fat accumulation. Lack of protein means muscle wastage. No calcium means poor bone formation (that could lead to osteoporosis in 30 years time).
You have to eat a well balanced diet. Your exercise is good, keep it up. But start eating a healthy diet. You will find that you tone better, you will feel healthier, and you will have more energy so will be able to do more exercise.
Read this: Basics Of A Healthy Diet – What To Eat
Eat eggs, chicken, beans, peas, a variety of other vegetables and fruits, fish, lean meats and dairy produce. Your bones are developing now and will have to carry you for the rest of your life. Do not neglect them.
Thank you so much for your reply! :) Could you suggest a healthy meal plan to me though, keeping all my current details and ideal weight in mind? I want to lose about 20 pounds.
The best “meal plan” is really to follow the Eatwell Plate as described in our healthy eating article. If you consume foods from each group every day in those proportions (it does not have to be exact) then you will be obtaining a varied diet. Variety really is the key, as many fruits, vegetables, pulses, nuts and animal products contain different nutrients.
One of the best ebooks for meal plans is the Diet Solution Program. It is a premium ebook, but it does provide a lot of good plans and recipes. There are actually 8 books in the package, one of which is a recipe guide, and another is “Done For You Meal Plans”. We shall be reviewing it in full soon (I have a copy sitting here waiting for me to take a good long look at it) but it is a good option if you want something more detailed.
hey i gym 2-3 times a week and im trying to put on weight in terms of lean muscle and bulk. but at the same time i have stomach fat on my abs which i hate, its not loads but is annoying considering i gym often. i dont cardio as im trying to build mass.
on the other hand i do eat junk food such as biscuits, though i also eat oats, chicken and protien shakes are part of my diet… considering these factors what can you reccommend for me to lose the fat around my stomach and reveal my 6-pack.
by the way im 6 ft 6 and weight 12 st 10.5.
thanks
Hi Omar, you need to start doing cardio and stop eating the junk food and biscuits. Bodybuilders do cardio – cardio does not stop you gaining muscle. Cardio increases your fat burning.
Hi, I posted earlier and I haven’t been losing much weight for the last five months. At the most I have lost 5 lbs.
I’ll work the egg yolks back in to my diet as well as the olive oil.
hi,
I’m in my early 30s, 5ft 6 and weigh 165lbs.
My diet on a daily basis is as follows.
Breakfast – weetabix or a wholemeal bread with eggs with tea.
Lunch – tuna pasta salad with yog and apple,pear or orange banana, or 3 fishfingers in wrap with yog and apple.
Snack – almonds, raisins, cashews
Tea with couple biscuits
Supper – 2 chappatis with curry or rice with curry orsalads with fish.
I drink 2ltrs water daily and have a multivtamins and flaxeeds oil caps 1000mg daily.
I have central obesity or excess visceral fat which im struggling to burn. I walk daily 30 mins average or more.
Any suggestions?
Hi Abby, your diet looks generally healthy. You should stop those biscuits with your tea and also control rice and chappatis portions as theses are high in calories. Increasing your exercise will help, especially if you exercise before your meals. You are not very overweight according to your BMI (which is 26.6) so more exercise and some reductions in the high GI parts of your diet will make a difference.
thank you for the response..
I been on this diet for few weeks now…but my belly or central obesity or fat underarms is not going down…any suggestions of what form of indoor exercises i could do or foods i should consume….
For indoor exercises, then circuit training is a good option.
For diet, just try to stick to the plan.
hi…i was curios when i was having supper yesterday regards to portion size in chappatis and rice..how much should i be eating?
Also, when i feel hungry during day or after 9pm at night what should i be eating? any suggestions….
hello, I am 15 years old (girl) and about 142 pounds about 5’6. i’m not sure if that’s overweight or not but i have gained about four pounds in the last few weeks just by eating breakfast alone. when i didn’t eat breakfast i was about 139lbs. I have been running to the gym about three times a week then working out there. I live about 3 and a half miles from the gym and then i do about 800 crunches, go on the olyptical for about 20 to 30 minutes and then do the ab machine and thigh machine. i know i’ve gained muscle but i should be losing fat as well with working out so much don’t you think? I usually don’t eat the same thing everyday but mostly contain fruits and vegetables.I definitely normally don’t eat over 1,200 calories a day. I want to lose fat mostly in my stomach area and thighs. and i was wondering what i should do to lose weight and fat? and what am i doing wrong so far?
Abby, just smaller portions than you ate before. As for what to eat when hungry, have a small healthy snack, such as an apple or a few nuts. After 9pm you should just drink water or green tea. Are you exercising?
Hi Natfat, Your Body Mass Index (BMI) is 22.9. This means your weight is within the normal range – you are not overweight.
Really you should just keep exercising. As you get fitter you will burn more calories, and burn more fat. Focus on fitness first, fat loss second. At 15 your nutritional needs are high, to help your body develop. By exercising a lot you increase your food intake, which means more energy, more vitamins, more minerals and more healthy proteins, fats and carbohydrates.
hi..i play football once a week…besides that i walk half a hour a day in 3 different intervals…10mins after lunch..15mins mid day and 15mins in the evening…thats all…i do stretches during the day…
Walking is good. Trying to increase speed each week, aim to walk faster. If you feel hungry then this is a good time to walk, as exercise reduces hunger.
Hi, i’m 14 and i have some fat on my body i want to get rid of- i only eat when i am really hungry but i do eat 3 meals a day…
Breakfast
Porridge and water
Lunch
Ham Sandwich
fruit (orange/apple/banana)
piece of chocolate
Dinner
(i try to eat it early)
meat with vegetables- sometime with rice or pasta
Snacks
fruit and often crackers
i do ballet for 1h 15, modern 45m and tap 45m each week and i try to play tennis and other sports when i don’t have homework
how do i lose my tummy and arm fat (mainly) by summer!! please help
Amelia
Hi Amelia, it is hard to give any tips without first knowing your height and weight. One suggestion, chocolate should be an occasional treat and not something you have every day. You should consume more dairy calcium, so milk with porridge would be better than water. Rather than ham you could have chicken or egg to get a healthier source of protein and fat.
i weigh 110 pounds and i’m 5’4 – thanks for the advice, anymore would be appreciated
Hi Amelia. I really recommend that you just start following a healthier diet and do regular exercise. Your BMI is 18.9, if it goes below 18.5 you will be underweight. Increase protein (eggs, chicken, fish, seafood, pulses, buts, seeds) and exercise at least 3 times a week to start to tone muscles and get fitter.
At 14 you need to be eating around 2100 Calories a day. Your current diet probably does not meet that requirement, and this can affect your health in the long term.
Hello, I am 15 and weigh 129 pounds. Everyone tells me I am skinny, but i do not feel good in my own body. I feel my stomach and thighs are too big.
Breakfast:
Eat– nothing.
Drink– grape juice.
Lunch:
Eat– nachos and cheese
Drink– water.
Dinner:
Eat– anything..
Drink– Soda/Water.
I eat other things throughout the day, and I know I need to stop. I know I need to stop drinking soda and cut back on my sugars, I try to go to the YMCA four times a week and I am usually there for about an hour and a half. But I don’t seem to be loosing any weight! When I eat, I feel fat afterwards and my chub sticks out more to me. I am going to California in two months and would like to look good. What are some things I can do at the YMCA that will help?? Pleaaaase help.
Okay so by June i would like to be able to wear a bikini. Im 19, 170 lbs and 5’4. I know, its bad. I work out three times a week for usually an hour and a half and I’ve been trying to eat healthier. Salads, grilled chicken, limiting my bread intake and also eatin rice cakes that have nothing in them or granola as a snack instead of pretzels or other candy. I really want this goal to be accomplished, basically my whole life. I need help though, can you recommend a work out schedule or diet plan for me to strictly follow? Thank you!
Hi Gabi. I think that you should follow the 31 Day Fat Loss Cure. You will have to do those workouts and follow the diet, which will see more carb cuts than you have done already. Rice cakes and granola are very high energy, a better snack would be a piece fruit that will also provide some vitamins.
Alee, you diet is not good. The way you eat affects how you feel, in terms of energy and fullness. Your diet has nothing of any nutritional value, so you will feel bloated and tired.
You have to eat more, you are certainly not overweight. You need to eat at least 5 portions of fruits and vegetables a day, you are currently barely getting 1. Nachos and cheese will leave you feeling bloated, provide nothing good. Eat salads, soups, a variety of vegetables, pulses.
Also, you NEED protein and fat. Without it you will literally waste away as your muscles breakdown. You are also setting yourself up for long term ill health.
So, follow a healthy diet, read this healthy diet plan, here is a list of healthy low GI foods that you should eat.
As soon as you start eating healthily you will tone your muscles and by increasing vitamins, minerals and proteins you will get stronger and really feel better.
Hey, I read many of the comments posted here so you seem legit. I am 18 and I’m already slim and very muscular but im not as fit as I used to be. Over the last year I gained weight , but as many people mainly in my stomach area. This is new to me so it is a eye sore to see my stomach. I’m not fat, yet there is weight that I would like to lose. I workout four to five times a week and run about the same, well jog with weights on. Do push ups n various types of crunch methods. I do not eat breakfast often. It’s rare that I do but I do eat lunch and dinner. I eat alot of snacks and I know that’s what I need to lose. Also, when I eat I eat whatever I want, like pizza, sandwiches, and much fast food. I know what I need to do but if you could tell me a strict brief diet eating plan that will lead to belly loss, even if it involves eating once a day. The more pain I feel the more I feel I’m progressing anyway lol. Thanks p.s. Does eating late at night like snaks or anything after a set period of time make me gain weight throughout the night? Thanks
Hi Jaii, it sounds like you know where you are going wrong – no breakfast, too many snacks. Start the day with a healthy breakfast, like muesli or eggs and wholegrain toast. This will provide healthy energy and reduce unhealthy snacking. You are also eating too much bread, with pizzas and sandwiches. The fast food has to stop completely.
If you want a good diet plan then get a copy of The Diet Solution. Otherwise just read Basics Of A Healthy Diet – What To Eat and 10 Scientific Ways To Lose Weight
Hi I’m 34 years old now and have been exercise daily for 2 1/2 years now. I 6’0″ and weight between 185-195. I ran a 1/2 marathon last year, and try to do cardio 2-3 times per week. I lift weights everday for at least 2 hours everyday and usually heavy lift. Grilled chicken, grilled fish and eggs for are my meats. I don’t eat sweets. I drink water with some type of no sugar flavor like crystal lite. I take a preworkout like No Xplode and with take protein with 2% milk after, and sometimes as a meal replacement. My problem is that I can’t get rid of my belly. My abd is 37 neck 15.5. that means by body fat should be somewhere about 16-20% right? Anyway any help please?
Hi Phillip. As you are lifting for 2 hours every day I assume that you must be taking in a lot of food too? Maybe you need to increase cardio intensity a little and then have low calorie rest days rather than training every day.
hi once again…would you suggest changing chappati to wholemeal pitta for weight loss..i have 2 pitas for supper instead of chappatis…
Also as i drink 2 to 3 ltrs water daily…i generally drink 1 to litres btween 9 to 12am…is this advisable or is it better to space out water during whole day?
I was wondering if my weight was water weight too?
I appreciate all your help…thank you…
Hi Abby, wholemeal is better yes, make the change. It does not really matter how you drink your water so long as you are not thirsty. Ideally I guess you should space the water out. Impossible to say how much is water. Best time to weight yourself is first thing in the morning after going to the toilet but before drinking anything.
hi motley,
can you please please help me to lose weight and especially on my belly. I tend not to eat breakfast do you think i should and would it help me lose weight or would i put weight on? i have a pot belly so would sit ups help me? i would love a diet plan to get me started and foods that i can relate too.
thank you so much for any help you can give me.
Laura xx
Hi Laura. Yes, you should eat breakfast. Your also need to exercise your whole body, a combination of cardio workouts and resistance training. This is the best diet plan on the marker: The Solution Diet (read our review). As for exercise, look at our fitness section. Our nutrition section also provides a lot of articles on healthy eating.
Our own MCD Weight Loss Plan also provides exercises and dietary advice.
thanks
Hi, I’m 54, in pretty good shape, I weigh about 123 pounds. I’m going on vaca in about 3 weeks and want to wear my bikini. My last child was born 22 years ago and as hard as I try, I still have a little baby fat. I do a lot of situps but my belly area still sticks out. I eat healthy and weight is not a problem. Any suggestions for “moms” like me??
Okay, thanks also does eating late cause you to gain more weight faster?
I’m 18 yrs, 5’0′ & 126 lbs. I want to know a strict diet/excersize plan to lose my spare tire. Please help me out..
Hello Motley, I need to lose my spare tire by May. I just had a baby in January and I am trying to work, take care of my baby when I get home and try to fit in some exercise. I was on a diet when I was pregnant cuz I had gestational diabetes. I’m 27 yrs old and weigh 153 and only 4’9. I need to know what I can do. pls help.
Hi Dinah. Getting active should do the trick. You need to do more cardio exercise to help burn fat. Long walks, cycling or elliptical can all be good options. Resistance training too. Also just be very careful with your diet. Ensure that you are getting plenty of protein and a variety of vegetables. Maintaining muscle mass and bone density is vital now, the less muscle you have the harder it is to keep the fat off. So staying on top of exercise is really important.
Only if by eating late you exceed your daily calorie needs Jaii. There are some hormonal changes and metabilism slows in the evening, so if your glycogen supplies are already full then it is more likely excess sugar in the diet will lead to some fat accumulation. However, total daily calories is really the key. If you are hungry and have not eaten much all day, a late night meal may actually prevent muscle wastage.
Hi Cindy. Start by just improving your current diet in terms of healthy food choices. Increase protein and reduce processed food and sugar. Then do more exercise. Anything will do so long as you do it on a regular basis. However, if you find it hard to stay motivated we can recommend a few strict diet and fitness plans.
Hi Precious. Following The Diet Solution Program will help you with developing a healthy diet. Take a look at our section on home exercise workouts to find some ideas on how to start getting fit.
Hello. I am 21 years old and I weigh 110 pounds. My height is 5.1″. I would like to know some tips on burning fat around my belly and tights. I jog for 30 minutes on Monday, Wednesdays and Friday. I recently cut out eating meat. However, I feel that there is no change. Thank you!
Thanks for your tip on that Maple syrup diet. I did more research and decided that that would be a really bad idea considering my goal. Speaking of my goal, I’m bodybuilding, trying to gain more muscle mass but I’m not a big fan of cardio. I’m going for a bigger muscular look but still have the spare tire issue. What is the minimal amount of cardio that I can get by with? I’m 5’9 221 lbs, 24% body fat. I just increased my weight training to Mon, Tues, Thurs, Fri. I walk at Walmart 2 to 3 days a week but that’s all the cardio I get. Do I need more?
Hi Cinthya. Increase your cardio workout intensity, do some resistance training, and reduce sugar (high GI carbs, processed food, junk food) not protein.
Hi Sterling. You would do well to get more cardio in time. For now start with really working hard on the weight training. Ensure that your diet is spot on, ditch all junk food, processed foods and sugary snacks. Eat lean proteins, healthy vegetables and fruits. Aim to get bigger to start with, pile on the muscle, then look to reduce a little once you have bulked up. When you have more muscle you will lose fat quicker when you increase your cardio workouts, as you will be depleting total glycogen reserves (sugars stored in muscle for fuel) and so trigger fat burning.
I am a 20 yr old 5″3 120 female. I am looking to loose weight off of my abs. I have very definded upper abs and have been working for years on my lower. However, I rarley eat any junk food and sugars and sweets aren’t my thing. How can i burn this fat off of my stomach? I workout 5 days a week and do weight training 3 times a week.
I am a 12 year old girl. I was on a diet for 2 months I lost 35 pounds, but then I started eating regular because I thought I could handle it but it turns out I can’t. So I gained it all back. I weigh as much as a grown women. My moms side of the family is big so thats where I get it from. I was doing good until I noticed hey everybody else can eat regular but I cant. My moms not on a diet so I started cheating on my calories. Please give me some tips. I’m so depressed.
Hi Texas, sounds like you need to reduce calorie intake and increase cardio workout intensity. Maintain protein consumption though to avoid muscle wastage.
Hi Payton. Firstly, weight problems are very rarely inherited. An unhealthy diet is usually the problem. Do you exercise? If not then you must find some activities you can do 2-3 times a week to get fit. This will help a lot in so many different ways. It is extremely important that you eat a healthy diet rather than count calories. To lose 35 pounds in 2 months is not healthy for a 12 year old. You are developing and need good nutrition to grow strong and healthy. 2 months an a very low calorie diet is not going to provide good nutrition. So, eat healthy, reduce junk food, soda, candy, cakes, white bread, white rice, processed / ready meals, and get active.