Losing weight will not just make you look attractive, but it can also help you to stay fit and avoid dozens of lifestyle diseases, including diabetes and cancer. Still, many people shy away from losing weight. They start exercising, diet for a while, but then they go back to eating foods which are high in carbohydrates and fats, resulting in weight gain and problems associated with high weight and obesity.
Therefore, this weight loss plan has been devised for people who want to lose about 6-7 kg of weight in a week without starving themselves or without exercising too hard. This scientifically designed weight loss plan is even endorsed by several healthy celebrities and their trainers. The plan comprises of a specific diet along with different sets of high calorie-burning exercises that will help you take the first initiative towards losing extra pounds and maintaining a healthier lifestyle. This weight loss plan is based on a simple scientific notion that you need to reduce your calorie intake and exercise well to reduce weight. But at the same time, this weight loss plan is holistic, it will help you lose weight, cover up your nutritional deficiencies and also provide you an opportunity to stay healthy, hearty and positive.
Lay the ground
If you haven’t ever exercised in your life or you have failed to follow exercise plans before, then you might face a few challenges once you start this weight loss plan. Therefore, follow these simple tips to know how to face challenging weight loss situations.
- Any individual who decides to follow this weight loss program must feel determined. Determination is the key to lose weight. Remember, you aren’t losing weight for someone else but for yourself. A healthy body and a toned figure will make you more attractive and healthy.
- Talk to your friends and family about your plans. In fact, if anyone close to you is fat, then you must include him or her in your weight loss program. This will ease your boredom of following a weight loss program on your own and will also enable you to make other(s) feel fit.
- Your major challenge is to stop yourself from eating wrong foods and start exercising. This can only be overcome if you stay positive and decide to make healthier changes into your lifestyle. We are not telling you to starve yourself to lose weight. We are just telling you to eat right and exercise for your betterment.
Day 1
a. The Goal: The goal of this day is to help your body prepare itself for the difficult task ahead. You have decided to stay fit and healthy. So, the motivation for weight loss must come on the first day itself. The first day will help you learn the necessity of healthy eating and will assist you into developing healthy eating habits. On the first day, you will focus on your digestive system
b. The Strategy: The strategy revolves upon deciding what kind of exercises you need to do and what activities you love doing! For instance, a person who needs to lose weight in a week must focus on cardio and aerobics exercises instead of strength training or muscle building exercises. Now, if you love to walk or jog, you can add running to your exercise regime today. Or else, you can swim, play tennis or use a bicycle.
Today, you shall eat foods that aid in weight loss. Start your breakfast with a glass of warm water with squeezed lemons. Don’t add sugar or sweeteners. Have a bowl of fruit salad along with fresh yogurt and skimmed milk or soymilk. For lunch, prefer homemade soup with less salt. Eat 2 pieces of brown bread along with cheese spread. You can snack on unsalted almonds or more glasses of lemonade. For dinner, have chicken, tofu or grilled fish cooked in not more than 1 tablespoon of oil. Make sure that you don’t eat too much. Exercise for at least half an hour.
Day 2
a. The goal: Eating lesser and exercising for long duration must have put a lot of strain on your body. Therefore, the goal of this day is to have a diet rich in vitamins and minerals that will reduce the nutrients deficiency in your body, and will also allow you to burn more fat when you are exercising. Vitamins and minerals will also provide you more fiber that will aid your digestive system and lower your blood glucose levels.
b. The strategy: This day must also start with a glass of warm lemonade. You can have a boiled egg in the morning along with 2 pieces of brown bread with little butter, an apple and skimmed milk or soy milk. For lunch, prefer a salad of chick peas, kidney beans, tomatoes and green pepper. Don’t add cream to the salad. These beans are highly nutritious and will provide you ample calories to last for the whole day. A glass of lemonade, an apple or unsalted peanuts will work great as snacks. The dinner must consist of lightly cooked vegetables. On this day, you must exercise for at least 45 minutes. The routine must consist of warm up exercises, cardio/aerobics and cool down. You can also try Pilates exercises.
Day 3
a. The goal: The goal of this day is to help your body regulate the sugar and glucose levels in the blood. Weight gain and wrong eating habits can result in high blood sugar levels, which are a culprit in variety of diseases such as diabetes, high blood pressure and cardiovascular diseases. Therefore, on this day you will control your blood sugar levels, as it will also help you to reduce weight.
b. The strategy: Start the day with warm lemonade. Have fresh servings of strawberries, raspberries and apples for the breakfast along with skimmed milk. Snack on skimmed milk today. For lunch opt for a wholemeal roll with little butter, some yogurt and vegetable salad with your favorite herbs and olive oil toppings. For dinner, have grilled salmon with vegetables. But don’t use more than one tablespoon of oil. Today, you can have one scoop of chocolate ice cream. Exercise for at least 45 minutes today and do a combination of aerobics and yoga. Yoga can help you calm your mind and soothe your body. If you don’t exercise regularly, then your body may feel strained because of sudden routine changes. Yoga can help your body deal with these changes and prepare it for a healthier future. Yoga in long term can not just help you lose weight, but it can also help you to eradicate problems of sinusitis, breathing problems and blood sugar/glucose problems.
Day 4
a. The goal: The goal of this day is to avoid processed foods and sugars in any forms. This day is all about eating the right amount of complex carbohydrates that will provide you with energy and help you work efficiently. Remember, sugar increases appetite for calorie-laden foods and also encourages storage of fat in your body. At the same time, it also leads to less efficient working of the digestive system. So, today you will choose foods that are low on glycemic index.
b. The strategy: After a glass of warm lemonade, your breakfast shall begin with a banana milkshake in skimmed milk. Banana will reduce your sweet cravings throughout the day. You must have some fresh yogurt along with 2 slices of brown bread with some butter. For lunch, opt for a large salad. For snacks have some sesame pasta or seeds and dried fruits. Cook bell peppers with tomatoes and 60 gm of feta cheese for dinner. Again, exercise for 45 minutes. Jump rope of if you have access to elliptical trainer then use it for maximum benefits. Don’t use a bicycle for exercising if you are a pear shaped woman.
Day 5
a. The goal: Today’s goal is to eat good types of fat. Yes, fats! It is a myth that fats can make you gain weight. The truth is that healthy types of fat, essential fatty acids and monounstaturated fats, can help you stay fit, healthy, glowing and toned. Therefore, this particular day is all about eating right types of fats to slow down the break down of sugars and to reduce problems associated with low fat diet such as bad skin, joint problems as well as mood swings.
b. The strategy: On this day, start with a boiled egg along with sliced tomato and whole wheat bread for breakfast. Include a serving of your favorite fruits, except bananas. For lunch, try cucumber salad along with salmon on a toast. Add some fresh yogurt. Snacks should consist of nuts like walnuts, almonds along with grape seeds. For dinner have wholegrain pasta with lots of vegetables and just a little bit of cheese. Exercise for at least 45 minutes today. Remember, running burns more calories than jogging on a treadmill. So, put on your running shoes and go outside. Have some fresh air. Running outside will stimulate your body, increase the blood flow, will provide more oxygen to your cells. Running is an addictive activity.
Day 6
a. The goal: The goal of this day is to reduce or minimize the amount of processed, sugary foods in your diet and maximize the consumption of whole grains such as wheat and rye. This can not just help you to stay fit, but whole grains will also help you reduce lot of weight and provide you complex carbohydrates that can help you stay energized for the entire day.
b. The strategy: The breakfast shall begin with a bowl of fresh fruit salad along with fresh natural yogurt and oats. Drink about 300 ml of skimmed milk or soy milk. For lunch, opt for prawns along with a vegetable salad with olive oil dressing, for snacks, gorge on nuts and seeds or try some wholemeal toast with grated cheese. For dinner, have an omlette made from two eggs, some mushrooms and a little bit of cheese. For dessert, you can have a few pieces of strawberries that will handle your sweet cravings. Exercise for at least 30 minutes. Go for swimming, take a walk or just do a little bit of gardening.
Day 7
a. The goal: Now, you should be thankful to yourself for trying this diet. You must be already feeling healthier and fitter. But there is one thing left to do. And that is to boost your digestive system. The goal of this day is to help your body become strong through good foods and proper digestion. The goal of this day is to motivate you to follow good eating habits for your entire life. A body that digests well tends to have higher metabolism, which results in greater weight loss.
b. The strategy: Start you day with a whole grain cereal in skimmed milk along with fresh fruits. Have a glass of apple juice or mixed fruit juice and try to go for fresh juice instead of packed ones. For lunch, have a whole grain pizza with vegetable toppings, no meat and no cheese. Snacks must include a few carrot sticks along with a fruit salad. For dinner, try risotto with chicken breast, grated cheese, rice, lemon juice and tomato puree. Exercise for 30-45 minutes today to stay fit and healthy. Once, the diet is over, you will notice a considerable change in your weight. Most of the people can drop about 6-7 kg through this weight loss plan in a week. The result can differ depending upon your current weight, you BMI and your metabolism. Stop exercising in case you feel dizzy or nausea.
This weight loss program can surely help you lose those extra kilos. But at the same time, the results will motivate you to have a positive attitude towards life and develop positive eating habits. Remember, you need to know about your calorie intake and exercise for at least 20 minutes for 5 days a week if you want to maintain your weight and stay fit, healthy and toned.
