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 Courtnie, so you lost a lot of weight by following a diet plan and taking some pills, and now the weight is coming back? What are you doing differently now to avoid weight gain? The reason why most people fail to keep weight off after losing it is because they do not realize that unless they change their diet and lifestyle weight loss is temporary. The only way to keep weight off is the eat no more than you need and to stay as active as possible.
hi,
i forgot to mention this too..i have an allergy test done because i use to get internal excess body heat, my skin use too peel away and was losing hair too, the results showed i was deficient in zinc and alot of b vitamins, can you suggest anything?
Should i buy b vitamins complex and zinc? Or alternatively which fruits and foods should i consume more to get rid of this defeciency? My nails dont look healthy too and my skin is dry too even tho i drink more than 2ltrs water daily…
Hi Abby, sounds like you really need a much improved diet. A variety of vegetables, pulses, fruits and lean meats will help mostly.
Zinc is found in meat, milk and cheese, bread flour and cereal products, peanuts, pulses.
B vitamins are found in eggs, chicken, wholegrains, milk, peas, fruits, fish, nuts, broccoli, sprouts, spinach, peas, chick peas, potatoes – and many other foods.
So a more varied diet. Start reducing all junk and processed food and increase healthy real food. Taking a multivitamin would be a good idea while you are still improving your diet.
so, should i buy multivitamins or b vitamins complex?
A multivitamin and mineral supplement should be OK. What is your diet like at the moment? Do you eat much fresh fruit and veg daily?
my diet is as follows :
breakfast: egg with wholemeal bread, green tea/ porridge with semi-skimmed milk / banana with almonds, raisins, cashews, seeds.
Lunch: mix veg noodles+apple+orange or veggie supreme wholemeal sandwich +tangerine+apple or chicken soup +pear+apple or tuna sweetcorn pasta +apple+ orange,
snack: green tea with some fruit and nuts
dinner: as mentioned in lunch,different days different menu
evening apple
with flaxeed capsule omega 3,6,9
Well, your diet looks varied enough with plenty of vegetables and fruits. Maybe you need to increase meat or dairy for more zinc, chicken soup does not generally provide a lot of chicken (unless you make it yourself). Take a multivitamin and then see if you can get another test done in a month to see if you have increased vit B and zinc.
ya but i also have another question. i am starting to follow the list above but can you tell me what i should eat for each of those days so i know exactly what to eat and not. i am so sorry for asking for too much but i really wanna lose belly fat thats the only thing thats making me look wierd. thank you so much!!!!!!!1
The Daily Food Guidelines are what you should be eating. It is restrictive, but then it is meant to be.
Hi, I was wondering in you can use a dressing for the salad???
And can I subsititute the macklrel for tuna?
You can use olive oil and some salt and pepper. Yep, I will allow you to have tuna too. Any oily fish that is rich in fatty acids is a good choice.
Thanks! Can I also use some vineager?
A little vinegar is OK. Bear in mind that balsamic vinegar often has some sugar added.
What kind of stew and soups would you recommend for this diet? Any recipes?
So long as you make them yourself, use a variety of vegetables and pulses, then most things are good. My wife makes a lovely stew that the whole family eats, something like this: Chicken, onion, garlic, herbs, tomatos (chopped canned), chickpeas, peas, carrots, potato, some other beans (blackeye sometimes I think), lentils. Chicken is lightly fried in the onions and garlic, then oil drained and everything added to the pot with plenty of water and left to cook / simmer for 45-60 minutes. Lovely. My wife has it with rice, I have it on its own – plenty of healthy carbs there, no need for rice.
That recipe sounds great! So carbs are allowed for lunc or dinner, since potatos are in the stew?
Well, the diet plan in the article is very restrictive and aim at maximum fat loss in a week without causing muscle wastage. A stew is more useful if you are doing more intensive exercises and working at weight loss in the longer term, which is really the best way to lose weight.
Hi, I am 13 and I do not have that much fat on my body, but my stomach has quite a bit. I am not FAT but I would like to lose my belly fat. I weigh 125-130. I have lost about 7 pounds in the last month or two because I played competitive volleyball. But my season is over and I really want to keep it off. I have a home gym sorta thing and I do not eat too unhealthy but I could do better. I eat a bowl of cereal or two whole wheat waffles with peanut butter and syrup for breakfast. Normally a turkey sandwhich or a salad and some grapes or carrots with fat free pudding and water for lunch (I pack my own for school). And for dinner I eat whatever my mom makes and normally it is healthy but I really need to work on portion control and self- control when it comes to sweets. Thanks!:)
Hi Kenlee. Sounds like you need to start regular exercise to help you stay a healthy weight. How tall are you? 125-130 pounds could be a healthy weight for you. You should maybe reduce the about of syrup you have for breakfast as that is just sugar really. Portion control is important, however, at 13 years exercise is most important. This is a time when you are growing and developing and you need to carry on with a varied and healthy diet to ensure that you get all the nutrients that your body needs.
Why not see what other clubs there are that you can join while the volleyball season is on hold? Martial arts, swimming, gymnastics etc.
Hi, im 19 years of age, 80 kgs and 181 cm tall. I train for basketball three times a week, my legs are rather skinny whereas my top half (especially my belly) is heavy. I really want to slim down as all my friends are the perfect figure! I hate going out with them because I spend the whole night depressed about my body. They inform me that I look healthy and I shouldn’t get down on my weight because im tall. But im so concious about my belly as it is such a pot!! As of a couple of weeks ago, I have cut down on carbs, slowed down on my alcohol intake and continued to excercise. Since then I have seen no results! is there something I’m not doing? I have a busy lifestyle but do I need to find more time to excercise?
Hi Danielle. You are still just about a healthy weight, although as your BMI is 24.8 you are borderline on being overweight. However, if you have been training basketball for a while then this will increase your muscle mass and raise your BMI anyway.
You mention beer, and it could well be that the beer is still a problem. Although you could increase exercise to burn more fat, this is probably not going to be a long term solution (i.e. work for the rest of your life) so it is best to learn now how much you can eat and drink to remain a healthy weight without having to exercise for 60 minutes a day 7 days a week. Cutting some carbs is good, but it is total Calories eaten that counts, so you may still be taking in too much on average. Not a lot over your needs, but enough to mean that when you try to lose weight it does not come off. Maybe start by looking closely at your diet and try to spot the things that you think may cause a problem and reduce those (such as bread, pasta, rice, snacks etc.).
Hi,
My body is well portioned. I would like to trim my waistline and lose the belly fat only. What are my options?
Hi Peggy, you need to exercise more to tone up and eat a healthier diet with less refined carbs / junk food and more low GI vegetables and lean protein sources.
Hi motley please can you help me.
The past few weeks ive been trying to lose weight but I have seen no changes yet whatsoever its really getting me down.
All id have is cereal around lunchtime and a healthy dinner id often go to bed hungry! I really cant eat breakfast and cant eat to about 12 in the afternoon. Do you think its a good idea to go to bed quite hungry? I thought id need to eat less calories to see results!
Are you familar with the old weight watchers diet? Do you reccommend using all your daily allowance points or not? Please please help.
Laura xx
hi im 18 years old & 5ft 3 & also weigh 10st 3. I use to be a tiny size 6 half stone & had a really flat stomach. But in the past year I’ve been putting on my weight off medication I am taking. I have been struggling to diet as my medication gives me a bigger appetite. But I am definitely going to stick to this. Can you tell me if this will definitely give you results & if i will lose the pounds or even the stones quick. I’m really looking forward to getting this fat of can’t wait for the new me!
thanks a lot!
Hi Laura, I am not familiar with weight watchers really, although as I understand it they just use points instead of calories and give various foods a number. Weight Watchers does work though, by all accounts, if you stick to the program and keep going to the support groups. A friend of mine did lose weight after 2 kids on Weight Watchers.
Do you exercise at all? Really this is key, even if just walking every day. Getting more active is so good for out health and helps to control appetite as well as burn off more energy.
You need to ensure that you are still getting adequate protein in your diet, as low calories / protein leads to muscle wastage, which leads to reduced metabolism, which leads to increased fat accumulation and increased lethargy, creating a viscous cycle. Exercise and healthy, balanced diet is the real key.
Hi Meesha, yes you should definitely lose weight if you do this plan properly. It should be considered just the beginning to kick start a longer period of increased fitness activities and healthy diet though.
hi, i just started this diet today, i have only 10 days to get ready for an event and my belly is my problem area. I have a thyroid problem, so i am taking medicines, i am also on vitamin supps, do they affect the success of the program?
i also want to know if dinking tea is ok, i mean no milk no sugar, it has zero calories right?
Hi Lizzy, this will help, but you are going to have to work hard and do those exercises. Nothing wrong with tea, although a green tea may aid fat loss more, and they should only be drunk without sugar or milk too, so a great choice.
Thanks for the info and the boost!!
I really dont get time for exercise after coming from work and doing all the household things. I would like to know if i go for something like vegetable soups for lunch and chicken soup/salmon/grilled omelet for dinner, cereals as breakfast and snack on some nuts& fruits will it help me to reduce weight fast? I need to reduce at least 7-10 lbs in 15 days. Does this make sense?
Another thing I would like to know is if I reduce weight with the above diet plan, will I gain back pounds quickly if I stop it. I mean will it be fat loss/water loss/muscle loss?
Thanks again!! God bless!!
Hi Gudul, you will lose weight but how much depends largely on how overweight your are and how much exercise you also do. 7 to 10 pounds in 15 days is not going to easy, you will have to work really hard with the exercise and be 100% strict with your diet. Regarding the weight coming back, the weight only ever comes back when people return to their old eating habits. You need to follow this diet up with a permanent lifestyle change.
hi my name is toni and I am 157 lbs and I’m only 5 ft4 and I try every diet and I can never stick to it can anyone have any ideas why I can or what I can do to lose weight.
Hi Toni, the big question is, why do you not stick to the diets? Do you exercise at all.
Hi, I am 64 years old and a life time smoker. I quit the habit 8 months ago but I gained about 7 kg. I have never been this heavy before and it is bothering me a great deal. I am looking for a good and quick approach to lose this extra weight which is mostly concentrated in the belly and abdomen.
Can you help?
Thank you
Hi Carmen, many people do indeed replace smoking with food. Really you need to start organizing your eating more, setting meal plans and following a stricter diet so that you do not impulse snack between meals. Are you active? Walking every day would be a good way to start improving fitness and it will help manage the weight too. 7kg gain in 8 months is reversible.
Hi, thing is i do not eat eggs and the diet recommends that on a wednesday you should only eat eggs. What can i eat to subsitute the eggs€€€€
Fish, whey protein, tofu, chicken, all good protein sources.
Hi, im rebecca and im 13. I’ve been on a diet for 4 months now althought its really hard, its not working. Im eating 3 things day because when i go to school i usually eat tons of sugary sweetes.
My familys struggling with money right now so I cant buy mackeral or stuff, even thought i hate fish.
Please send me back some tips?
Hi Rebecca. Really at your age the best thing to do is stop eating sweets and exercise more, take up a sport with your school or do some activities outside of school. If money is tight then stopping all sweets will help. Rather than spend £5 a week on sweets you could go to dance class instead. Also remember that a healthy and balanced diet is very important for teenagers.
Hello! Would be great to get some help here!
I am 16 years old and 190cm tall with weight just about 97kg.
I have been doing exercise a while ago, but after cut out on them, and now I have a belly fat which I want to get rid off. In addition my primary aim is to gain some muscle.
So I started my training plan about 4 days ago.
I completely cut out on junk food for a start. Considering exercise I am doing workouts 5/7 days a week, cardio sessions included.
I am in boarding school so it is hard to keep up to some diets, but my current diet is:
Breakfast:scrambled eggs/cereals/bacon
Lunch:meat/salad
Dinner:rice/potatos/chicken/with some fruits
Please help me out and suggest possible improvements for my diet. And in addition on suggestion on how shall I organize my 5-day workouts(when shall I take rest days and etc)
I am doing a lot of muscle exercise on abs and shoulder/biceps, so was considering takin protein shakes, however not sure If they will just worsen the situation and will gain me more belly fat(
Thanks in advance!
Hi Artemis.
Diet: ideally have oats / wholemeal bread for breakfast, not processed cereals (these release sugar too quickly, not good). Don’t have bacon every day. If kippers (smoked fish) is ever on the menu for breakfast have this. Lunch sounds good. Dinner, brown rice always best. An extra vegetable for dinner would be good. If you stick to that you will do well.
Workout: If you are doing 5 day workouts, then you have your rest days sorted already 2 days a week. You know your study schedule best. Just make a point of making it a real plan, write down in a dairy when you do each workout to ensure you do not “forget”. To start with do 2 weight training sessions, 2 bodyweight circuit workouts and 1 longer cardio session each week. That’s your 5 workouts. Best format would be:
Long cardio session, Weight training, rest day, bodyweight training, weight training, rest day, bodyweight training.
Try that for a month and let us know how you get on.
Thanks a lot! Will keep you informed and will keep up to this training programme and diet!!
And just question which you didn’t answer. As I am not only doing fat loss exercises, I was thinking of getting a protein shakes to help muscles recover after workouts and increase their growth, as at the moment after 4 days muscles are feeling veery tired, however I am not sure if the whey protein shakes will instead add mass and create more belly fat?or will just not let me get rid of current belly fat?
And lastly, for the cardio sessions what would be the best distance to run? So that I don’t run too little and too much also.
Thanks!
Hey again.
Thanks for help with cardio session, but still unsure about whey.
What exactly do you mean by “adding calories in the whey shake to your daily limit”??
Thanks!
Hi, I have been dieting for about a month. I usually have a small sandwich for breakfast, tuna, fish or chicken cutlets for lunch and no dinner. I workout almost everyday for a hour: 30 minutes on the treadmill and 30 minutes dancing, lifts and sit ups. I have belly fat and thighs that I would love to trim a little. I weigh 57 kilos.
Hi Artemis. At 16 years your daily calorie requirements are (on average) 2700 Calories a day if doing a low level of activity. To lose weight you would need to ensure that you are consuming 2200 Calories a day – this should result in about 1 pound (0.5 kg) weight loss per week.
If you start taking a whey shake this can easily add another 300 – 500 Calories to your daily intake. So, if you drink whey, you will have to lose 300 – 500 Calories somewhere else in your diet (usually in bread, pasta, rice and other starchy staples), as otherwise you will not breakdown your fat reserves.
Hi Sally. Just aim on getting fitter. You probably should look to eat a more varied diet too, it seems that there are no vegetables or fruits in your diet, just bread and proteins. A balanced diet is vital to good health. Also 60 minutes of exercise a day is demanding on your body, I am surprised that you manage to do that with no dinner.
Hey, I am 167 centimetres tall and I weigh 67 kg. I have a lot of stomach fat that I want to lose. I eat quite health eg. breakfast – whole grain toast & a glass of juice. Lunch – A chicken and salad sandwich on whole grain bread. Dinner – Red meat and some vegetables. And every Thursday I go to gym and other days I go running. I have tried eating as healthy as I can and exercising whenever I can, but I haven’t been losing any weight. Do you have any advise on what I could start doing differently?
Hi Sarah. You are doing well, your BMI is 23.9 which means that you are a healthy weight, although towards the top end of healthy. It sounds like your diet is good. You do not mention snacks or alcohol, do you have either of these during the week?
How far / for how long are you running each time? One solution would be to increase running time or speed to burn more calories. Another would be to go to the gym twice a week to perform full body weight training workouts to increase muscle mass, which will help you to burn off more fat.
I do not drink alcohol and I run for about thirty minutes and come back and do some push ups or sit ups.
Maybe start doing more bodyweight training, not only after running but as a workout on its own. Still run though.