Weight Loss Tips|Dietplan,exercises

Weight Loss Tips:

weight loss diet plan

We will share some weight loss tips with you in this article. These are:

  • Daily 2 hour walk and exercise to lose weight
  • Take weight loss-friendly foods
  • Drink plenty of water before meals
  • Drink green tea or black coffee
  • Your diet base on whole foods
  • Must avoid sugary drinks or packed juices
  • Take seasonal fruit juices
  • Take boiled rice
  • Eat a good breakfast enrich with proteins
  • Slowly eat and chew properly

Diet plan for weight loss

Breakfast

  • One glass of lemon juice
  • Two boiled egg
  • one wheat bread slice
  • one cup of tea without sugar

Eat one fruit at least(banana, apple, pomegranate, etc. )

Launch

Drink 300 ml water, 45 minutes before launch

  • Vegetable salad or
  • Boiled rice or
  • Grilled chicken

Dinner

Eat last meal at least 7 pm

  • One boiled egg
  • Two wheat bread slices
  • Boiled beans
  • Boiled potatoes

Reasons for not reducing weight loss:

  • Not exercise 30 min daily
  • Not weigh yourself regularly
  • Eat while watching TV
  • Take heavy dinner at late night
  • Take sugary drinks
  • Take a lot of sugar in foods, juices, or tea
  • Not drink water before a meal
  • Not walk after taking the meal
  • Sleeping at late night
  • Not enough sleep

What is the fastest way to lose weight?

Everybody wants to know the answer to this question, let me ask you one thing first. You think I fall asleep one day and then woke up with a thousand ways to lose weight? I mean, come on, you have to follow the exercise scheduled mentioned below.

Just think I want to lose weight but not work hard correctly, lying on bed and my weight is reduced naturally, and my metabolism works fast just like my friend’s metabolism work.

Why is everybody losing weight except me? Did I miss something?

The answers to this question are your metabolism is different from others. I know one friend who can eat a whole large pizza and not gain a single kg weight. But don’t lose hope and follow a seven days exercise plan. I guarantee you to lose weight.                                      

weight loss exercise

Weight loss is not just a diet or program. It depends on people who lose weight steadily but gradually, so you have to work hard for it.

There is a seven-day plan of exercises that you follow regularly mentioned below, and follow the diet plan mentioned above to lose weight and become slim and smart.

Monday

  • 15 sit-ups
  • Ten push-ups
  • 25 squats
  • 15 lunges
  • 40 jumping jacks
  • 20-second plank
  • 30 crunches
  • 30-sec wall sit
  • 15 butt kicks

Tuesday

  • 25 sit-ups
  • 15 push-ups
  • 15 squats
  • 20 lunges
  • 15 jumping kicks
  • 40-sec plank
  • 30 crunches
  • 25 butt kicks

Wednesday

  • 30 sit-ups
  • 17 push-ups
  • 17 squats
  • 27 lunges
  • 60 jumping jacks
  • 50-sec plank
  • 35 crunches
  • 40-sec wall sit

Thursday

  • 30 sit-ups
  • 22 push-ups
  • 60 squats
  • 25 lunges
  • 25 jumping jacks
  • 20-second plank
  • 20 crunches
  • 60-second wall sit
  • 20 butt kicks

Friday

  • 35 sit-ups
  • 25 push-ups
  • 55 squats
  • 30 lunges
  • 35 jumping jacks
  • 40-second plank
  • 25 crunches
  • 30-second wall sit
  • 25 butt kicks

Saturday

  • 40 sit-ups
  • 30 push-ups
  • 62 squats
  • 25 lunges
  • 30 jumping jacks
  • 55-second plank
  • 27 crunches
  • 50-second wall sit
  • 30 butt kicks

Sunday

  • 45 sit-ups
  • 35 Push-ups
  • 65 squats
  • 30 lunges
  • 35 jumping kicks
  • 60-second plank
  • 40 crunches
  • 60-second wall sit
  • 35 butt kicks

Daily calories consumption recommended:

Here are the daily calorie requirements for women and men, according to the US Department of agriculture. (USDA).

Calorie consumption daily recommended for men

Age 18 to 20

  • Sedentary:2500
  • Moderately active:2700

   Age 21 to 30

  • Sedentary:2300
  • Moderately active:2700-2800
  • Active:2900

     Age 31 to 50

  • Sedentary:2100-2300
  • Moderately active:2300-2700
  • Active:2700-3000

     Age 50 plus

  • Sedentary;2100-2200
  • Moderately active:2300-2400
  • Active:2500-2800

Calorie consumption daily recommended for women

Age 18 to 20

  • Sedentary:1400-1500
  • Moderately active:1500-1700
  • Active:1700-1800

     Age 21 to 30

  • Sedentary:1900-2000
  • Moderately active:2100-2200
  • Active:2300

       Age 31 to 50

  • Sedentary:1700
  • Moderately active:2300-2500
  • Active:2300

      Age 50 plus

  • Sedentary:1700
  • Moderately active:1900
  • Active:2000-2100

Conculsion

If you want to reduce weight, you would have to consume fewer calories than listed above. Firstly consume less, faster you lose the weight. However, it is also essential for you to follow a well balanced and healthy diet or lose weight.

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