Work diets for weight loss. Weight loss plan

Proper nutrition is the best way to lose weight fast. Yes you heard right! The secret to losing weight fast is to understand how your body reacts to food. Choosing foods that are low in calories, high in dietary fiber and rich in nutrients can help you lose extra pounds. An active lifestyle also speeds up this process. In our article on how to lose weight fast with a 7-day diet plan, exercise program and recommendations for lifestyle changes. Stylecraze writes about it.

Things to keep in mind before you start

The proposed plan is not for long-term weight loss

Rapid weight loss is difficult. That’s why nutritionists abroad have come up with a plan to help you lose weight so that you look slimmer. Keep in mind that you should not follow this program continuously for more than a week. Intended for short-term weight loss goals.

Consult your doctor

Before starting this plan, you MUST talk to your doctor for advice.

It is known that there are three main types of body: ectomorphic, mesomorphic and endomorphic. Let’s take a quick look at each of them before exploring ways to lose weight fast.

Ectomorphic body type

When you think of thin people, you think of ectomorphs, which have very little fat and muscle and have a thinner bone structure than others. People with ectomorphic body type are naturally weak. It may also be easier for them to lose weight. An example of an ectomorph is the always weak Taylor Swift.

mesomorphic body type

People with this body type naturally build muscle mass. Their body also gains fat faster. However, their advantage is that they can lose the gained fat quite easily. A good example of a mesomorphic body type would be the actress Jessica Biel.

Endomorphic body type

Endomorphs have a rather complex body type. They have to work hard to control their body fat percentage. For them, the fight against excess weight. Singer Beyoncé is an example of an endomorphic body type.

The level of difficulty or ease with which you can lose weight depends on your body type. Also, set realistic weight loss goals so that you can achieve them without getting frustrated.

Do not ignore the health aspects of weight loss

Health should always be first, as it is more important than being “lean” every day. Maintaining a healthy weight and improving your overall health should be your main goal. If you do not feel the whole atmosphere of “weight loss”, then stop it! Do not force yourself to do what your body and mind deny.

Diet plan to follow

The seven-day diet plan requires a gradual reduction in calories. After Day 7, for the next 2 weeks, dieters should eat healthy foods and avoid sugary foods, saturated fats and foods high in trans fats.

Day 1 – 2000 calories

2nd day – 1600 calories

Day 3 – 1200 calories

Day 4 – 900 calories

5th day – 800 calories

Day 6 and Day 7 – 700 calories

Day 1

Early in the morning 1 glass of hot water with 1 tablespoon of honey and 1/2 lime.

Breakfast options:

Egg omelette, 1 slice of multigrain bread and 1 cup of milk.

Any healthy juice from fresh ingredients.

Lunch options:

Tuna salad with fresh vegetables and Dijon mustard dressing.

Salad with asparagus, spinach and carrot / beetroot with light dressing.

After dinner 8 almonds and 1 apple.

Evening snack 1 cup of black or green tea with 2 multigrain cookies.

Dining options:

Soup with broccoli, pumpkin and cauliflower.

Fried chicken / turkey with vegetables.

Why does it work?

Adult women need 2,200 calories a day (1). Start by reducing calories by 200 on the first day so that your body does not feel left out. Start your day with detox water to eliminate toxins. Eating every 2-3 hours during the day will keep your cells active and prevent you from chewing unhealthy foods.

Since you will be consuming 2,000 calories this day, it is recommended that you expend energy on exercise. Here’s a list of exercises you can do at home in your comfort zone.

Exercises for the 1st day

Neck rotations (clockwise and counterclockwise) – 1 set of 10 repetitions

Shoulder rotation (clockwise and counterclockwise) – 1 set of 10 repetitions.

Circular movements of the hands (clockwise and counterclockwise) – 1 set of 10 repetitions.

Wrist rotations – (clockwise and counterclockwise) – 1 set of 10 repetitions

Waist rotations – (clockwise and counterclockwise) – 1 set of 10 repetitions

Ankle rotations (clockwise and counterclockwise) – 1 set of 10 repetitions.

Jogging in place – 5-10 minutes

Forward lunges – 2 sets of 5 repetitions.

Leaps forward – 2 sets of 5 repetitions

Squats – 1 set of 10 reps

Push-ups – 2 sets of 5 repetitions

Leg exercise with scissors – 1 set of 10 repetitions.

Upright lateral bends – 2 sets of 10 repetitions

Day 2

Early in the morning 1 glass of warm water with 1 tablespoon of honey and 1/2 lime or any detox drink.

Breakfast smoothie with cabbage or banana.

Wholemeal pancake with honey.

Lunch Soup with broccoli or cabbage soup.

After dinner 1 plate of fruit.

Evening snack 1 cup green tea with 1 oatmeal cookie.

Dinner option:

Pure chicken soup with vegetables.

Fried fish with yogurt sauce and grated vegetables.

Exercises on the second day

Neck rotations (clockwise and counterclockwise) – 1 set of 10 repetitions

Shoulder rotations (clockwise and counterclockwise) – 1 set of 10 repetitions.

Circular movements of the hands (clockwise and counterclockwise) – 1 set of 10 repetitions.

Wrist rotations – (clockwise and counterclockwise) – 1 set of 10 repetitions

Waist rotations – (clockwise and counterclockwise) – 1 set of 10 repetitions

Ankle rotations (clockwise and counterclockwise) – 1 set of 10 repetitions.

Squats – 1 set of 10 reps

Jump Lunges – 2 sets of 5 reps

Push-ups – 2 sets of 5 repetitions

Slope – 1 set of 10 repetitions

Leg exercise with scissors – 2 sets of 10 repetitions.

Triceps push-ups – 2 sets of 5 repetitions

Day 3

Early in the morning 1 glass of hot water and juice of 1 lime.

Breakfast 1 glass of skim milk, 1 apple and 2 dates.

Lunch options:

Fried sandwich with cottage cheese and vegetables without mayonnaise and cheese.

Smoked turkey bacon salad with olive oil and Dijon mustard dressing.

After dinner 1 glass of watermelon or pumpkin juice

Evening snack 1 glass of lemonade.

Dining options:

Chicken cubes in a pan with pineapple and honey. White beans with carrot or beetroot puree

Exercises on the 3rd day

Neck rotations (clockwise and counterclockwise) – 1 set of 10 repetitions

Circular movements of the hands (clockwise and counterclockwise) – 1 set of 10 repetitions.

Wrist rotations – (clockwise and counterclockwise) – 1 set of 10 repetitions

Waist rotations – (clockwise and counterclockwise) – 1 set of 10 repetitions

Ankle rotations (clockwise and counterclockwise) – 1 set of 10 repetitions.

Stretching exercises or yoga

Day 4

Early in the morning 1 glass of hot water and juice of 1 lime.

BREAKFAST:

1 cup fruit juice from pineapple, kiwi, peach and freshly ground black pepper.

Dinner:

Cherry tomato salad and spices with low fat yogurt dressing.

After dinner 1 glass of tomato juice with a pinch of lime and a pinch of black pepper.

Evening snack 1 cup baby carrots.

Dining options:

Lentil soup with peas and cauliflower.

Smoked salmon and vegetables with wholemeal pie.

Exercises for the 4th day

You can repeat the exercise program of the third day!

Day 5

Early in the morning 1 glass of hot water with the juice of 1 lime and ginger root juice.

Breakfast 1 whole boiled egg.

Lunch 1 tablespoon vegetable puree.

After lunch 1 apple or 1 orange.

Evening snack 1 cup green tea with 1 multi-grain cookie.

Dining options:

Bean salad + 1 cup skim milk with a pinch of turmeric before bed.

Grilled chicken salad + 1 cup skim milk with a pinch of turmeric at bedtime.

Days 6 and 7

Early in the morning 1 glass of hot water with the juice of 1 lime.

Breakfast options:

Wholemeal pancakes with honey.

Smoothie with cabbage, celery and strawberry with ground flaxseeds.

Lunch options:

Grilled Brussels sprouts and chicken salad.

Afternoon options:

Detox water

Evening snack 1 cup green tea.

Dining options:

Baked salmon with lime and herbs.

Roasted peppers stuffed with soy slices.