If your body mass index is more than 26, it is not good. You have been overweight and going towards obesity. If you don’t stop your gaining weight, no-doubt several health risk may develop into your body. Consult it with a health expert, check your eating and change your life style if you want to stop your gaining weight. Once you have gained your body weight it may take several days or weeks to lose again, but it is not a thing which can’t be controlled or stopped. With good planning about your foods and exercise and changing your life style you can control it.
Your eating plays an important role in your weight management. Rough and un-managed eating can lead to weight gaining while planned eating could be helpful in weight decreasing. When you have overweight or obesity and ask to a health expert for help to lose weight, I am sure the first thing that he will recommend to you is a diet plan and exercise.
For your convenience, Here are some information have been shared with respect to a diet plan and exercise for a week, by following them you can get a desired weight if you have overweight or excess belly fat.
- Leave all the junk foods. Vegetables and fruits are the best choice instead of junk foods. Don’t use dry fruits. Use fresh fruits on your first day to start.Watermelons and cantaloupe are best to use. Drink at least 13-15 glass of water. Take some weight loss juice. Avoid for banana and potatoes in vegetables and fruits on first day.
Exercise: Keep you moving and be courage about to lose weight, prepare yourself for it.
- It is 2nd day. During the whole day you can take vegetables after every three to four hours. Also you can use boiled vegetables during the day. You can use cooked beans, raw and cooked carrot, broccoli, cucumber, boiled bottle and ridge gourd, lettuce, boiled cabbage in vegetables. Drink at least 14 glass of water.
Exercise: Start running at least for 20 minutes. You can fallow Side Impact exercise pattern.
- It is the 3rd day. Use vegetables as well as fruits. Keep the vegetables pattern same as were previous day also you can add up some fresh fruits here. Use fat free breakfast. Take at least 60 calories in your meal. Drink at least 14-15 glass of water.
Exercise: Fallow Rock and Roll Up exercise to lose tummy with running.
- If you feel some weakness then here you can add some other foods in your meal. Drink water as per suggested on day 3. Also you can fallow banana diet pattern on the day four.
- Breakfast: An omelet with two to three slices of brown bread
- Lunch: take some boiled white meat with a sprinkle of salt, black pepper and lemon.
- Dinner: Take a bowl of fruit or vegetable salad; also you can take a handful of almonds/nuts between your breakfast to lunch and lunch to dinner.
Exercise: start running at least for 20 to 25 minutes. Fallow Ab Tilt and stomach Scissors exercise.
- It is 5th day. You can use/add soup and salad in your meal without dietary and oily elements. It is best to use 6 to 7 tomatoes throughout the day with a cup of rice. Drink at least 16 glass of water.
Exercise: fallow Belly Butterfly exercise with running too.
- It is 6th day. You can add fruits instead of almonds/nuts between your meals. Your breakfast should be contained 2 eggs with brown bread’s slice and use grilled chicken in lunch and dinner. Drinks at least 16-17 glass of water.
Exercise: Bridge Belly Buster exercise is best at this stage with running.
- On 7th day your breakfast should contained grilled chicken with tomatoes or cucumber and use small bowl of boiled rice with low fat gravy in your lunch and dinner. Also you can use low calories soup before your meal. Brown rice, unsweetened fruit juices and vegetables are best here to use in your meals. Drink at least 17-18 glass of water must.
Exercise: Adopt superhero exercise pattern with a running of at least 30 minutes.
Certainly, by following this plan you will be able to lose your weight significantly. You can search the details of exercises patterns mentioned here for each day (Side Impact exercise, Rock and Roll Up, Ab Tilt and stomach Scissors, Belly Butterfly and Bridge Belly Buster, etc) through internet.
If you are getting appropriate results from this plan then you can revise it again for the coming week. I have already mentioned that losing weight is not a game of a day. It needed strong confidence and commitment. Keep yourself active, as you will be able to get your goal in a short period of time.