This 7 day diet plan for weight loss includes healthy foods for weight loss like fish, lean meat, turkey, chicken, and some fresh vegetables, the important part of this plan is that you will stop thinking that the body is usually fit nothing and lean like a fat and lazy one. Processed foods are known to contaminate the body forcing additional fat to be stuck at usually flat stomach, hips, thighs and bum. However, as long as you stop bad eating habit, your body will get lean fast. But the key is that you have to believe you can do it.
Follow these food rules to lose weight and get a flat tummy fast!
- Avoid CRAP: Cut out four main foods which cause fat to cling to your body: Caffeine, Alcohol, Refined Sugar, and Processed foods.
- Take one day off per week: Allow yourself to eat anything one day per week from creamy pasta to a slice of chocolate cake with cream. But ensure that you are eating healthy and clean foods the rest of the week.
- Take fish oil supplements: This helps to burn excessive fat and supply essential fatty acids.
- Make breakfast compulsory: Eat within one hour of waking up. If there is not much time left for breakfast, just grab a piece of fruit and a few nuts.
- Never eat after 8 p.m : It is a bad idea if you entertain heavy meals after 8p.m especially when the body is having a feeling of being slow down.
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| Ensure that you completely follow the rules of "7 day diet plan for weight loss" |
Beside the changes made to diet, physical activity is also necessary. For those people who are going to exercises, remember that physical activity has to be done in smarter way rather than getting it done in harder way. Dieters will get more out of less rather than going with exercise throughout the day, hence here we give you moves to get flat belly which reduce stress hormones in body that mainly affect middle part of the body.
Breathing Squat:
This is a kind of physical activity which have positive results for people who trying to cut out their belly fat, for which the steps are given below that will ensure proper procedure to do this exercise.
- Go slow and low and repeat 10 times
- Lower your bottom down as far as is possible after inhaling through nose after waiting for for some time exhale slowly then come back up while inhaling at the same time.
Energy Push:
This exercise is great for people who are suffering from digestion. It needs breathing to be done slowly and repeated for 20 times.
- Breathe slowly
- Take a comfortable stance with feet shoulder width apart, arms in front of you, palms facing down
- Stand with feet shoulder width apart and arms in front while the palms are facing down.
- Inhale while pulling the hands back towards shoulder.
- Exhale while pushing the arms back into its starting position.
- Lie back, feet on floor, knees bent l Inhale then bring knees into your chest as you exhale.
Leg Tuck:
This physical exercise is great for people who want to attain lower abs.
- Lie down on the back with feet on floor while the knees are bent.
- Inhale and then bring knees into chest while exhaling at the same time.
- Inhale once again while returning the feet onto floor.
- Repeat 10 times.
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| 7 day diet plan for weight loss |
Read more: Healthy foods for weight loss
Follow this 7 day diet plan for weight loss for at least two weeks to start losing weight. It's best to begin on a weekend, when you have more time to get everything ready. Moreover, you won't feel so stressed or rushed, which means you'll be less likely to succumb to a mid-afternoon chocolate bar.
Day 1:
Breakfast: Prepare omelette with 3 egg whites and filled with 75g chopped mixed peppers and a handful of spinach.
Mid-morning snack: 100g chicken with ½ sliced red pepper
Lunch: Red pepper, salad made from grilled chicken breast, mixed salad leaves, ¼ tbsp olive oil and green beans.
Mid-afternoon snack: 100g turkey breast with ¼ sliced cucumber.
Dinner: Steamed broccoli with 100g chicken breast, grilled.
Mid-morning snack: 100g chicken with ½ sliced red pepper
Lunch: Red pepper, salad made from grilled chicken breast, mixed salad leaves, ¼ tbsp olive oil and green beans.
Mid-afternoon snack: 100g turkey breast with ¼ sliced cucumber.
Dinner: Steamed broccoli with 100g chicken breast, grilled.
Day 2:
Breakfast: Baked chicken breast with Stir-fried Kale.
Mid-morning snack: 100g turkey breast with ½ sliced green pepper.
Lunch: Mixed green salad with baked haddock fillet
Mid-afternoon snack: 75g steamed broccoli with 100g turkey breast
Dinner: Salmon steak accompanied by chopped dill and steamed green beans.
Mid-morning snack: 100g turkey breast with ½ sliced green pepper.
Lunch: Mixed green salad with baked haddock fillet
Mid-afternoon snack: 75g steamed broccoli with 100g turkey breast
Dinner: Salmon steak accompanied by chopped dill and steamed green beans.
Day 3:
Breakfast: 100g smoked Salmon with spinach.
Mid-morning snack: 100g chicken breast with ½ sliced yellow pepper.
Lunch: Garden salad with one grilled chicken breast with ½ tbsp olive oil.
Mid-afternoon snack: ¼ avocado with 100g turkey slices
Dinner: Steamed spinach, grilled lamb steak or broccoli with cutlets.
Mid-morning snack: 100g chicken breast with ½ sliced yellow pepper.
Lunch: Garden salad with one grilled chicken breast with ½ tbsp olive oil.
Mid-afternoon snack: ¼ avocado with 100g turkey slices
Dinner: Steamed spinach, grilled lamb steak or broccoli with cutlets.
Day 4:
Breakfast: Scrambled eggs (one whole, two whites), green beans and tomatoes.
Mid-morning snack: 100g turkey slices with ½ sliced cucumbers.
Lunch: Salad, spinach, baked cod fillet, ½ tbsp olive oil and tomato.
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette.
Dinner: ½ tbsp oil with green veg and stir fried 100g chicken breast
Mid-morning snack: 100g turkey slices with ½ sliced cucumbers.
Lunch: Salad, spinach, baked cod fillet, ½ tbsp olive oil and tomato.
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette.
Dinner: ½ tbsp oil with green veg and stir fried 100g chicken breast
Day 5:
Breakfast: ¼ sliced cucumber with ¼ sliced avocado and 200g turkey breast.
Mid-morning snack: ½ sliced red pepper with two boiled eggs
Lunch: Mixed green salad with tomatoes, ½ tbsp olive oil, and 150g grilled prawns
Mid-afternoon snack: Five almonds with 100g turkey breast
Dinner: 100g chicken breast with steamed broccoli.
Mid-morning snack: ½ sliced red pepper with two boiled eggs
Lunch: Mixed green salad with tomatoes, ½ tbsp olive oil, and 150g grilled prawns
Mid-afternoon snack: Five almonds with 100g turkey breast
Dinner: 100g chicken breast with steamed broccoli.
Day 6:
Breakfast: Grilled haddock fillet with roasted courgettes and peppers.
Mid-morning snack: Sliced tomato with 100g chicken
Lunch: Green salad with ½ tbsp olive oil and steamed broccoli accompanied by 150g turkey
Mid-afternoon snack: 100g chicken with 5 pecan nuts.
Dinner: Green beans with 150g to 200g steak and steamed broccoli.
Mid-morning snack: Sliced tomato with 100g chicken
Lunch: Green salad with ½ tbsp olive oil and steamed broccoli accompanied by 150g turkey
Mid-afternoon snack: 100g chicken with 5 pecan nuts.
Dinner: Green beans with 150g to 200g steak and steamed broccoli.
Day 7:
Breakfast: Grilled tomatoes, steamed spinach, and omelette with three egg whites
Mid-morning snack: 100g turkey with 5 Brazil nuts.
Lunch: Steamed asparagus, green salad with 150g chicken breast
Mid-afternoon snack: 100g turkey with ¼ sliced cucumber.
Dinner: Steamed broccoli or orientals with grilled duck breast
Mid-morning snack: 100g turkey with 5 Brazil nuts.
Lunch: Steamed asparagus, green salad with 150g chicken breast
Mid-afternoon snack: 100g turkey with ¼ sliced cucumber.
Dinner: Steamed broccoli or orientals with grilled duck breast
