The 1,200-Calorie Daily Meal Plan to Lose Weight Fast

1200 Calorie Meal Plan

As many of you may already know, in order to effectively lose weight and avert weight cycling and to prevent health-related complications too, one needs to better their diet and work out on a more regular basis. With this in mind and since summer has arrived, it is good to know that there is a beneficial diet program that can help you have the toned and slim body you have always dreamed of! Check it out below…

The 1,200-Calorie Meal Plan

This meal plan was created by registered dietitians and culinary experts with the goal to help people eat healthy and tasty meals and lose weight successfully. During a period of 3 weeks, your goal needs to be not more than 1,200 calories per day, plus calorie-free drinks and a multivitamin and 400 mg calcium supplement on a daily basis. Let us now take a look at the diet menu in detail:

1st day


¾ cup of bran flakes, a banana, a cup of fat-free milk


A sandwich from a mini whole-wheat pita, 3 oz. of turkey breast, ½ roasted pepper, a tsp of light mayonnaise, a bit of mustard, and lettuce with a stick of part-skim mozzarella string cheese and 2 kiwis


4 oz. of broiled flounder or sole, 2 sliced plum tomatoes with 2 tbsp of parmesan, a cup of couscous, a cup of broccoli, steamed, and a cup of fat-free pudding

2nd day


Smoothie from frozen berries, banana, and fat-free milk & an English muffin spread with a tsp of light margarine


A cup of veggie soup, a veggie burger with whole-wheat pita, lettuce, and salsa, 6 oz. of light yogurt, and a handful of grapes


4 oz. of a grilled skinless chicken breast with barbecue sauce, a cup of grilled beans, and boiled red potatoes with a tsp of light margarine and a pinch of dill

3rd day


Oatmeal with fat-free milk, half an apple, a tsp of raw honey, and a pinch of cinnamon


Chicken salad with 4 oz. of shredded roasted chicken breasts, a quarter cup of red grapes, a tbsp of almonds, a tbsp of light mayonnaise, and a tbsp of fat-free sour cream served with lettuce and a banana


4 oz. of steamed shrimp, grilled potatoes with salsa and fat-free sour cream, 3 cups of spinach, steamed, and a low-fat frozen fudge bar

4th day


Half an English muffin with an apple, fat-cheese, and 6 oz. of light yogurt with a tbsp of almonds


A cup of tomato soup, sandwich with whole-wheat pita and sliced roast beef, horseradish, mustard, and lettuce, a cup of veggies, and one pear


3 oz of poached salmon, ¾ cups of brown rice, and half a cup of pineapple chunks

5th day


A cup of Cheerios, half a cup of berries, a tbsp of almonds, and 8 oz. of fat-free milk


Quesadilla with beans, whole-wheat tortilla, reduced-fat cheese, and salsa; half a cup of low-fat cottage cheese and half a cup of mandarins


3 oz. of pork tenderloin, roasted, a cup of baked acorn squash and a pinch of cinnamon, 3 cups of salad greens, and half a cup of fat-free frozen yogurt and a cup of berries

6th day


A toasted waffle with peanut butter and half a banana and 8 oz. of fat-free milk


Tuna pita with whole-wheat pita, 2 oz. of light tuna, a tbsp of light mayonnaise, mustard, and cucumber, 10 baby carrots, and 6 oz. of light yogurt and half a banana


Jambalaya with 3/4 cup of brown rice, half a cup of corn, 2 oz. of turkey sausage, cooked and sliced, 1/3 cup of salsa, and ¼ cup of kidney beans; 3 cups of steamed spinach; a medium-sized apple

The 1200 Calorie Daily Meal Plan to Lose Weight Fast

7th day


Half an English muffin toasted and layered with low-fat cheese, a tomato slice, half a cup of spinach, steamed, and a poached egg; a grapefruit


Salad with black beans, red onions, red bell peppers, scallions, and a tsp of vinegar; one whole-wheat pita; a pear


3 oz. of grilled flank steak, a baked sweet potato, a tsp of light margarine, a cup of steamed zucchini; half a cup of pineapple.

A 21-Day Walking Plan For Fat Loss

Walking Plan

A lot of people believe that in order to lose weight they need to start exercising intensely. However, the only important thing is to be persistent in your exercising and keep your mind in a state of routine. So, in this article you will read about a 21-Day walking plan for fat loss.

Too many times people forget the importance of the nutritious diet, so they pay too much attention to exercising only. There have been a lot of studies which confirm that healthy weight loss comes as a result of a combination of a good diet and exercise.

Whenever you think about changing your diet make sure you still provide your body with a healthy balance of nutrients. Your body needs to receive enough carbohydrates, proteins and fats which are essential in giving us energy to function throughout the day.

Consistency will lead you to success

If you want to achieve a sustainable weight reduction, you need to be consistent in everything you do. So once you change your lifestyle you need to commit to this for life in order to always stay healthy and in shape.

What are the benefits of walking?

  • Prevents hearth disease
  • Balances out blood pressure
  • Eliminates type 2 diabetes
  • Strengthens your bones and muscles
  • Improves your mood
  • Improves your balance and orientation

The 21-Day Walking Plan

Week 1

Day 1 – Begin with 10 minutes and maintain a slow and consistent tempo.

Day 2 – Walk for 12 minutes with a slow and consistent tempo.

Day 3 – Walk for 15 minutes and maintain a slow and consistent tempo.

Day 4 – Walk for 18 minutes. Walk 9 minutes in the morning and 9 minutes in the evening.

Day 5 – Walk for 20 minutes and maintain a slow and consistent tempo. Walk 10 minutes in the morning and 10 in the evening.

Day 6 – Walk for 22 minutes and maintain a slow and consistent tempo. Walk 11 minutes in the morning and 11 in the evening.

Day 7 – Walk for 25 minutes and maintain a slow and consistent tempo. Walk 13 minutes in the morning and 12 in the evening.

Week 2

Day 8 – Walk 14 minutes, 2 minutes slow, 10 minutes fast, and 2 minutes slow cool down.

Day 9 – Walk 16 minutes with a moderate tempo.

Day 10 – Walk 18 minutes, 3 minutes slow, 12 minutes fast, and 3 minutes slow.

Day 11 – Walk 20 minutes with a moderate tempo.

Day 12 – Walk 22 minutes, 4 minutes slow, 14 minutes fast, and 4 minutes slow.

Day 13 – Walk 24 minutes with a moderate tempo.

Day 14 – Walk 26 minutes, 5 minutes slow, 16 minutes fast, and 5 minutes slow.

If you want to achieve a sustainable weight reduction, you need to be consistent in everything you do.

Week 3

Increase elevation

Day 15 – Get up/down the stairs or a path with increasing elevation for 15 minutes. Cool down with 2 minutes of slow walking at the end.

Day 16 – Get 25 minutes with a moderate tempo.

Day 17 – Get up/down the stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walk.

Day 18 – Get 27 minutes with a moderate tempo.

Day 19 – Get up/down the stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of slow walking at the end.

Day 20 – Walk 30 minutes with a moderate tempo.

Day 21 – Fast walk for 25 minutes and end with an 8 minutes of slow walking.


lose weight

One of the easiest exercises which can help you lose weight is walking. You don’t need to visit a highly equipped gym in order to start losing weight. If you start changing your walking routine and you make it more exciting, you will be able to do it without almost no effort.

Start walking with your friend or change your walking track and you can make this exercise more fun for you.

Lose weight by walking properly

Your walking pace and your body weight have a big role in the way you lose weight. If you walk at a speed of 4 miles per hour, you’ll manage to lose around 400 calories.

Use a pedometer

A simple pedometer can help you control your weight effectively. Make sure you put it on your hips and record the number of steps you take.

How many steps does it take to lose weight?

100 calories = 2000 steps

3500 calories= 1 pound

If you want to lose 1 pound in a week you need to burn 500 calories

10000 steps = 1 pound less

What about the walking style?

Make sure you keep your eyes 100 feet forward, to hold your chin up, tighten your abdomen and squeeze your glutes. If you want to do walking as an exercise, you need to stick to this style, so you can actually have some results.

Your walking pace and your body weight have a big role in the way you lose weight.

How often should you walk?

In the beginning, start with 15-20 minutes daily, 3 days per week. You can gradually increase the intensity and go to 30-60 minutes per day.



People proffer different solutions to the problem of excess fat. Fat stored in the abdominal region can be quite challenging to burn as it demands dedication, persistence and the right method. In this article, we will show you the 14-day challenge to lose weight.


A lot of individuals use all manner of diuretics, laxatives, pills, exercises, etc to melt belly fat and lose weight too. Some of these techniques cause harm to the body. Below is a 14-day challenge designed to burn more than 18 pounds in only 2 weeks with no side effects.


Within these 14 days, before breakfast, 45 minutes, you have to drink the juice. This awesome juice will eradicate toxins from the body and also will aid in the loss of belly fat. So, this is how to prepare the juice:


  • Day 1: Make juice with one cup of water and 1 lemon
  • Day 2: Make juice with 1/4 tsp of honey and 2 cups of water lemon.
  • Day 3: Make juice with 3 cups of water, 3 lemons and ¼ tsp of honey.
  • Day 4: Make juice from 4 lemons, 4 cups of water and ¼ tsp of honey
  • Day 5: Make juice from ¼ tsp of honey, 5 lemons and 5 cups of water
  • Day 6: Make juice from 6 cups of water, ¼ tsp of honey and 6 lemons.
  • Day 7: Make juice from 3 lemons, 10 cups of water and a spoon of honey.
  • Day 8: Make juice from 6 lemons, half tsp of honey and 6 cups of water.
  • Day 9: Make 5 lemons, 5 cups of water and half tsp of honey
  • Day 10: Prepare juice from 4 lemons, 4 cups water and ½ tsp of honey.
  • Day 11: Prepare juice from 3 lemons, 3 cups water and ½ tsp of honey.


  • Day 12: Make juice with 2 cups of water, ½ tsp of honey, and 2 lemons.
  • Day 13: Make juice with one lemon and one cup of water.
  • Day 14: Make juice with 3 lemons, one spoon of honey and 10 cups of water.

Lose Stomach Fat Like Crazy With “Fat Loss Bomb”

fat loss bomb

Fat loss bomb is the most effective healthy and natural liquid that will burn your fat like mad for everyone out there that want to melt fat overnight and lose weight. Everybody is seeking to get things done easily and quickly. If there is a shortcut to success, nobody would choose to spend more resources in accomplishing a set target. It is usually about health conditions, remedies, food and most especially for appearance. People want things such as lose weight overnight, have a porcelain skin in a few days or grow pretty locks in one week.

Women who are overweight bother themselves a lot about their appearance; they are confronted with lots of problems every day which makes them feel insecure. They feel uncomfortable about the way they look.

Fat-Burning Liquid Bomb:

  • 1 tsp. Honey
  • 1 cup of Grapefruit juice
  • 2 tbsp of apple cider vinegar

Blend all the ingredients in a blender until everything is well combined. Drink this recipe before every meal and you will see the results after the first week. Women who used this recipe instantly lost up to 100mm of their waist size.

How to burn stomach fat by using this ‘ fat loss bomb ‘ recipe for 7 days:

This natural weight loss recipe will burn the excess fat deposits around your waist. It will evacuate excess water from your system. The recipe also helps in the following ways:

  • It can boost memory
  • It can improve hearing
  • Will totally rejuvenate your organs
  • It can improve vision
  • It can improve brain function

Waistline reducing drink:


  • ½ tbsp of Ginger
  • 1 cucumber
  • 1 cup chopped melon
  • pear
  • lemon


Add all the ingredients in a blender and squeeze the lemon juice. Blend until you achieve a tasty fat-burning smoothie. Pour into a tall glass and drink.

Health benefits of the ingredients:

  • Pear: Pears are very good at burning excess fat around the abdomen due to their richness in fiber.
  • Lemon: Lemons contain lots of Vitamin C and help boost absorption and metabolism.
  • Cucumber: Cucumber is a highly effective ingredient in dealing with water retention; it burns fat and help lose weight.
  • Melon: It a perfect fruit for weight loss due to its effectiveness in burning fat around the waist. They also help in improving the immune system.

Lose Stomach Fat Like Crazy

This recipe will help you slim down and improve your health as it is the best for weight loss and burning of belly fat.

Consume this recipe for a week and be ready for the guaranteed results. You need to do the vacuum pose to improve your stomach lining.

How to Lose 10 Pounds in a Week Naturally

lose 10 pounds

If you are seeking for a method to lose 10 pounds in one week, this is the article that you need. A major mistake for individuals who want to lose weight is that they usually combine diets with strict regimen and starvation. This is however not a perfect claim as there are lots of wholesome diets which provide fast and lasting results.

It is not an easy process to lose 10 pounds in just 7 days, but if you are willing to pay the price that is required, it will be accomplished. For a fast and efficient weight loss, certain changes need to be made in your lifestyle and diet. Your diet plan must include the recommended calorie count and all useful ingredients to enable the body function adequately.

If you want to lose weight, it is imperative to avoid the consumption of sugar and snacks in between meals. The popular enemies of diet which you need to avoid include carbonated drinks, alcohol, and foods packed with gluten.

This 7-day diet provides a list of all the meals you are allowed to eat during this period.

Lose 10 Pounds in a Week Naturally!


Buy any kind of fruit you want from your grocery store except bananas. Grapefruit, watermelons, apples, pineapples, oranges, etc are acceptable. Maintain your daily calorie intake at below 1200.


  • One apple, one orange, one cup of unsweetened black coffee.


  • One cup of freshly squeezed grapefruit and orange juice, one bowl of fruit salad.


  • A bit of olive oil, tomato salad with mint and basil.


Rather than a snack packed with calorie, eat apples and other fruits apart from banana in between meals. If you experience cravings late at night, do not give up and consume some watermelon. A cup of diced watermelon contains lower than 50 calories.


This is the day for veggies as vegetables are well known for being diet-friendly and there are assorted to select from. There is no limit to what product you are permitted to consume and you can eat them raw or boiled, with salads etc.


  • Carrot smoothie and beet with a dash of lemon
  • 2 slices of fresh heirloom tomatoes with a slice of whole grain bread and a sprinkle of kosher salt, pepper, and basil.
  • Other kinds of smoothies will give you the required energy throughout the day. Another great option is kale.


  • A big bowl of spinach salad seasoned with anything you like.
  • Cabbage, Zucchinis, or carrot.
  • Veggies are wholesome and low-calorie hence there is no danger of exceeding the limit of 1200 calories per day.
  • To keep track of your intake of calorie, download any calorie counting app.


Baked or boiled potatoes with any salad of your choice; one potato will be enough as your stomach will be full of all the vegetables you have been eating all through the day.


You can combine veggies and fruits during the day, either boiled or raw. There are no shortcuts when you want to lose weight such as a single candy bar, as you will have to start the process afresh.


  • Some almonds, low-fat yogurt, and fruit smoothie with any fruit of your choice.
  • Fruit smoothie with fruits of your choice, low-fat yogurt, and some almonds.


  • With the exception of potatoes, consume any large salad you choose and season it with anything you like.
  • Snack healthy foods to fight off cravings.


  • Mixture of veggies and grilled or steamed fruits
  • You can snack vegetables dipped in guacamole
  • Drink lots of green tea and water without sugar: this should be done throughout the entire duration of the diet plan.

On day four of the diet plan you are expected to eat milk and soup, and finally bananas. More importantly, during the daytime, you may consume up to 8 bananas to atone for the loss of proteins and calcium in the body and to also suppress the cravings for sugar.


  • A couple of nuts and berries with a low-fat milkshake for flavor. You can also eat large bananas.


  • Milkshake or bananas for dessert and veggie soup of your choosing.


  • Milkshake and veggie soup. If you dislike milk or you are a vegan, you can replace it with soy milk or almond, but check the calories as they contain a lot more calories than regular milk.

The diet for Friday is very similar to the diet for Wednesday as you are allowed to mix fruits and veggies, raw or cooked. Make sure you include rice. It is another awesome ingredient for losing weight.


  • Rice, fruits, and veggies.

The rice does not need to be free from gluten as there are lots of other choices like mixed-veggies risotto, mushroom risotto, etc. The safest option is brown rice.


  • Veggies, rice, fruits


  • Veggies, rice, fruits

You only need to eat soap and veggies only and rice as well.


This day is the same as Saturday, i.e. more soup, veggies, and rice.

Hop on the scale the following day to observe that your effort these past 7 days have not been in vain.


You need to exercise apart from sticking to a healthy diet. Do not fret yet, as exercise is not as difficult as it may sound.

If you are knowledgeable about fitness, you would know that there are ways to burn fat without visiting the gymnasium. First begin with a basic walk as much as you can because this is good for your health. For instance, walk from work to home and from home to work. Anytime you feel comfortable, take a 20-minute walk around your neighborhood if you do not have the time to do this.

Housecleaning is a most wanted chore for a lot of people; this physical activity, however, is a great way to consume up to 300 calories in about 30 minutes. It is amazing! In addition, take the stairs rather than use the elevator; go dancing, shopping and do some work in your compound.

If you like to sweat it out and you are far from being a couch potato, you can go running, play basketball, ride a bike etc. The willpower is what you need and a healthier and happier you will be the end result.

The body starts burning more calories at rest once the fat is replaced with muscle. Hence, start with some aerobic activity and then progress to strength training. Coming to terms with yourself; the insecurity and fear of making a lifestyle change is one of the most difficult aspects of weight loss.

When an individual engages in regular exercise, he or she has a better circulation and cardiovascular system, calmness, higher energy level, etc. Physical activities emit endorphins in the body, so your mood will improve significantly and you will not feel much stress.

There are lots of tutorials and videos you can find on the internet for a proper start if you are not ready to visit a gym.

How to Lose 10 Pounds in a Week Naturally

Important information:

If you suffer any medical condition that requires medications on a daily basis, consult your physician before you follow a workout regimen combined with a diet plan.

How To Cut Down All Your Excess Fat With The 8-Hour Diet Plan

8-Hour Diet Plan

Do you want to lose weight without starving? Congrats, you are in the right place because this unfamiliar 8-hour diet plan will aid you to shed off weight while eating almost any meal you like. Yes, this is very true.

Eat for just 8 hours and fast for the next 16 hours. According to its originator, David Zinczenko, this may sound strange, but it is not really difficult to follow.

A person will sleep for up to 8 hours, the next 8 hours in the day will be spent eating and doing other routine activities. So, it will not be a difficult task to control the hunger for 16 hours.

What makes the 8-hour diet thick?

The idea behind this diet is that unlike other diet plans, you will be able to lose weight without having to keep track on your calories

How does this diet work?

  1. It helps in digestion:

In this time when many workers do sitting jobs for up to 9 hours, it is almost impossible for the body to get enough time to digest food. This is one reason why sometimes it is difficult to lose weight even with a healthy eating plan. The 8-hour diet is effective because it gives the body enough time to digest the food that has been eaten.

  1. Burns more Calories:

Intake of calorie is only taken 8 hours each day. This means that it increases the time between your breakfast and your last meal. This helps your body to shed off the stored fat by doing a morning workout.

  1. Get adequate rest:

The gap of 16 hours gives the body enough time to rest, relax and stretch freely.

  1. Prevent Aging and Diseases:

The 8-hour diet also encourages the energy source in the cells. As a result, the intercellular damage is reduced and energy output is maximized. This eliminates the risk of heart diseases, diabetes, and cancer; it also slows down the aging process.

What to eat while following the 8-hour diet plan?

Below is a detailed plan to follow to quickly reduce excess fat:

Begin the day with any detox drink such as green tea etc.

Next, you can eat kale smoothie or banana, skimmed milk with wheat flakes, eggs with toast or an alternative if you are allergic to lactose. The best option is always to take eggs.

You can take watery fruits like vegetable salad, watermelon and 4 soaked almonds in your pre-launch menu.

For lunch, you can take either fresh fruit juice with vegetable sandwich/tuna or baked tortilla wrap/fish with low-fat yogurt and vegetables.

This will surprise you but yes, after lunch you can have one apple or orange with a dark chocolate brownie.

You can take popcorn, nachos with mayonnaise low in fat or baked potato as your evening snack. You can have it, yes.

For dinner, take chicken kebab/grilled vegetables, or lentil/chicken soup, or cucumber juice with vegetable lasagne, or one glass of milk or chapattis with kidney beans.

With all the variety of foods in this 8-hour diet plan, you should be more than happy. The challenge, however, is to maintain the 16-hour gap.

To ensure that you take your dinner at exactly 6 pm. After then, you are not allowed to take anything. Endeavour to incorporate the habit of exercising together with this awesome diet plan. It is imperative for you to engage in any sort of physical activity while using the diet plan.

Always remember that losing weight involves about 30% exercise and 70% diet. The real work is not done in the gym but in the kitchen.

Remember, weight loss is always about 70% diet and 30% exercise. The hard work is done in the kitchen, not in the gym!


extreme weight loss

It is common knowledge that it is difficult to maintain healthy body weight. Most individuals have the challenge of excess weight, including those who exercise often. Children are not left out with this challenge of obesity. About 40% of people in India are overweight. Statistics has it that half of the world’s population will have challenges with obesity. Here is a diet plan for extreme weight loss.

Demerits of being overweight:

Many problems can arise due to obesity: problems with an ulcer, blood pressure, cardiac problems, digestive disorders, diabetes, thyroid problems, etc.

Psychological or physical stress:

People who are overweight usually consume more food than is needed. One-third of the world’s population consumes about 50% more food than they can actually digest. Water and food storage can be easily solved if these individuals consume as much as they require.

Why do we become overweight?

Weight gain is very easy, but shedding off the weight can be very difficult. We will present to you in this article, many reasons why the human body gains an extra pound.

  • Little or no physical activity: People spend too much time in front of the TV and computers. We do not go out for a walk, we get a taxi or just sit in the car.
  • The consumption of packaged and processed foods
  • Bad eating habits e.g. fast foods
  • Sleeping throughout the day, insomnia, unhealthy lifestyle, etc.
  • Some of the additions to almost every of our meal: flour, bread, bakes, pastries and fried food.
Are you obese?

Some obese people are usually unaware that they are overweight and they have lots of problems that need a solution.

If you put on weight and you are not comfortable with it, make attempt to change your diet as well as your entire lifestyle. You can know if you are obese by using the fat percentage and the waist-to-hip ratio (WTH). It is tolerated to have 2.3% and 25% increase in women. If in the past you were 22% and now you are 25%, ensure you check body mass index (BMI) as it may sometimes be confusing.

One sure way to find out if you have put on weight is by checking your clothes. Be careful if your clothes are becoming smaller. You may also have added weight if someone tells you. You are likely to put on weight if you feel hungry even though you eat often and you only think about what to eat.

Fast Weight loss diet plan:

Prepare a diet plan if you are sure you are obese. You can learn how to prepare it on the internet or you can seek the assistance of a nutritionist to prepare one.


Ensure you use these tips:
  • Begin and end your day with a glass of lukewarm water
  • Select a liquid diet that makes use of different milk and soups. About 25%-30% of your meal should be liquid.
  • Avoid eating after 8 pm. Eat a piece of fruit or drink some milk if you still feel very hungry.
  • Avoid excessive coffee, alcohol, canned juice, soft drinks, and tea
  • Do not drink water during and after meals. Drink a cup of water 1 hour after eating.
  • Walk for 15 minutes at least 4 times a day before having your meal
  • Eat less food than you need. Take small meals to make you feel hungry every 3 hours.
  • Avoid junk foods (processed foods pastries, fried foods, pizza, hot-dog, sweets, can food because they contain lots of chemicals and preservatives).
  • You can eat lightly cooked vegetarian food with some meals.
  • Use seasonal fruit, smoothies, salad, or lime juice as snacks but do not eat more than 4 times in a day so they do not become a habit.

A Weight Loss Diet Plan Which Can Help You Lose Up to 12 Pounds in a Month

weight loss diet plan

Are you obese and you have no idea what to do to lose a few pound? Definitely, it will affect your self-esteem and self-confidence, you are dissatisfied with your body and something must be done to change the situation. Obesity is one of the main factors that cause lots of health problems such as arthritis, hypertension, heart diseases, diabetes etc. Here is a weight loss diet plan which will help you to lose 12 pounds in a month.

Do not wait any longer, improve your lifestyle and protect yourself from this problem. We are here to help and will offer to you an awesome weight-loss diet plan that will help you lose up to 12 lb in a month. This might sound crazy but when you give it a try, the results will be there for you to see.

There are lots of meal options that you should combine every day. You can make a pause after doing this for one month. Stick with the diet until your intended result is achieved. Within this period, endeavor to exercise regularly for a minimum of 30 minutes per day to get an obvious result.

A Weight Loss Diet Plan:

Options for Breakfast:
  • Fruit Salad
  • Spinach and tomatoes with scrambled egg burritos
  • Vegetable salad and boiled eggs
  • Soy milk and Oatmeal
  • Cheese and ham with two sliced toast
Options for lunch:
  • Whole-wheat pasta
  • Brown rice and Baked salmon
  • Vegetable salad and baked chicken steak
  • Veggie salad and Chicken soup
  • Some veggies with Tuna salad and two boiled eggs
Options for dinner:
  • Asparagus and broccoli with chicken steak
  • Tomato soup
  • Baked salmon
  • Mango sauce with Baked Pork
  • Chicken noodle soup
  • Vegetable salad
Healthy snack:
  • One Protein bar
  • One cup of green tea
  • Almonds
  • Banana smoothies
  • One bowl of carrots
  • One cup of strawberries
  • One cup of Greek yogurt
  • One glass of orange juice
  • Some fruits (orange, banana, apple)

This diet is taken by millions of individuals all over the world; it has helped them in improving their health and fighting obesity. It is recommended by many doctors as one of the wholesome diet plans that offer amazing results in a very short time. If you show consistency combined with a regular workout after just one month, you will burn off 12lb.

Do not have a second thought so you do not lose more time. It is about your health and not just about your look. Do this for yourself and begin right now.

7 Things That Helps You To Lose Belly Fat – Losing Weight Is Not Simple

lose belly fat

You need to take a holistic view of how you prepare for a workout, consider your mental health, diet etc if your goal is to burn stubborn and excess fat. Below are 7 efficient methods to burn off excess belly fat including making the most of your workout while keeping in mind that achieving good health is a product of balanced diet and exercise.

7 Things That Helps You To Lose Belly Fat

Be in steady motion:

Cardio helps you burn off fat from the belly. If you swim, run or bike regularly, you will burn off that fat.

Stretch before abdominal workout:

Do not just jump into ab workouts. Your body will depend more on your back and hips to perform the ab exercise rather than target the muscles you want if you are not flexible.

Have enough sleep:

People who sleep 6-7 hours per night accumulate less of visceral fat over a period of 5 years when compared to individuals who get less than 5 hours of sleep and more than 8 hours per night, a study revealed.

Take enough protein:

Diet high in protein protects against resistance to insulin. This implies that as you age, your body produces more insulin which brings about more fat around the belly according to expert claims. That you need protein does not mean that you should put a heap of meat on your plate. One way is to consume more nuts and add protein powder to smoothies.

Maintain a low-stress level:

Everyone has a fair share of stress to deal with; however, WebMD discovered how to deal with it to maintain a healthy body. Relax with family and friends to get rid of some harmful energy, try workouts and meditation. When you feel less stress, you will make better choices.

Consume some vinegar:

Persons who take up to two tablespoons of vinegar every day for 8 weeks observed a reduction in body fat, a study revealed. Experts claim that the acid in the vinegar may produce proteins which burn off fat. You can add vinegar to a salad.

7 Things That Helps You To Lose Belly Fat

Drink plenty of water:

If you want to shed off fat, it is imperative that you remain hydrated always. Drink up to 8 glasses of water each day; it will keep your body metabolism in check and help your body function well to make your workouts more effective.