Weight loss plan - how to create the right nutrition and workout program at home

Many people who lose weight know that fasting and exhausting diets do not always give the desired result. Weight loss programs for a month or more are popular today. They are aimed not only at weight loss, but also at securing the desired result for a long time. This way you can improve your health by developing the habit of leading a healthy lifestyle.

What is a weight loss plan

It is not difficult to determine the meaning of this concept simply by the meaning of the words. The plan provides step-by-step instructions for action to achieve the most satisfactory result. In order to lose weight and correct your figure, such a plan is a kind of training and nutrition program that provides a detailed step-by-step schedule of what to consume for breakfast, lunch, snack, dinner on a certain day, when and how much time to devote to sports. The weight loss program combines a food diary and a physical activity schedule.

How to lose weight correctly

The fight against excess fat is not equally easy for everyone - the stumbling block is often the individual characteristics of each organism. A certain diet may help one person lose weight, but another person's metabolism will slow down further, exacerbating problems rather than helping to solve them.

Therefore, advice on how to lose weight properly should be given by an experienced nutritionist, based on the studied causes of obesity and the health status of the person losing weight. If it is not possible to contact a specialist in person, you can contact a free nutritionist online. Unlike a face-to-face consultation, this will not require much time.

Where to start losing weight

The first step on the path to a slim body should be motivation, because if there is no clear goal, the fight against obesity can become burdensome and unproductive. Where everyone should start losing weight is a clear example of their personal ideal figure, which is constantly in front of their eyes. Weight burning begins only if you reduce the calorie content of your usual diet and add active movement to your life. Therefore, when starting to lose weight, you need to radically change your views on food and choose the optimal type of physical activity.

Weight loss for men and women

When losing weight, it is necessary to take into account that male and female bodies are different. In representatives of the stronger sex, fat is deposited more on the upper abdomen, and in the fair half of humanity - not in its lower area. This is due to hormonal levels. It is much easier to lose a beer belly in men than to get rid of extra pounds on the hips and sides.

When losing weight, it is necessary to remember that men require more calories because they have more muscles, which means that performing any exercise requires more energy. That is why men are required to have a minimum of 1500 kcal, and women – 1200 kcal. If training is present, then the norm will be 1700 and 2000 kcal.

Safe weight loss standards also differ. For women they are 0.2-0.5 kg per week (2 kg per month), and for men - 0.2-1 kg per week (up to 4 kg per month). In other words, men can lose weight 2 times faster.

Make a weight loss plan

An individual weight loss schedule always includes planning a low-calorie menu and a gym regimen. Before you create a weight loss plan, you need to determine its main characteristics. Depending on the factors that determine the weight loss process, the weight loss program can be different:

strict or gentle depending on the state of health and level of physical fitness;
short-term or long-term depending on goals and initial weight;
in a specialized institution or at home, depending on opportunities and free time;
for women or men, based on the physiological characteristics of the body.

All of the above factors determine the period for which you need to plan an individual program. This could be a week, 15 days, a month or several months.

In the gym

Many people who are losing weight choose to exercise at a sports center or fitness club to lose weight, because with the help of various exercise machines you can not only burn fat well, but also successfully correct your figure. A weight loss plan in the gym should include the following points:

Frequency of classes.
Training intensity.
Duration of each workout.
Exercises for the main muscle groups, indicating the number of approaches.
A detailed menu for days with and without training, based on the number of calories consumed and burned daily.

At home

Working to correct body weight at home should follow the same principles as in the gym. Before starting your weight loss journey, you need to clearly and competently develop your weight loss plan at home, where the caloric content of your diet, diet and exercise regimen must be described in detail. If you are going to use special dietary supplements or other nutritional supplements for weight correction, their intake also needs to be prescribed in the plan.

Calorie counting of ready meals

Counting can be done independently or using programs.
There are many tables on the Internet where you can look up the calorie content of foods for free, but the values in them are indicated by raw weight. And if there are no difficulties in determining the data for fruits and vegetables, then it is inconvenient to eat cereals or meat raw.

Calorie content of ready-made dishes is calculated taking into account changes in their quantity. Thus, the volume of cereals increases during cooking, and their calorie content decreases. For example, from 100 g of buckwheat after cooking, 300 g of finished porridge is obtained, which means that the calorie content of raw cereal must be divided by 3, obtaining the value for 100 g of the finished product. Meat and fish, on the contrary, are boiled down. Thus, their calorie content increases in proportion to the change in volume.

When preparing multi-component dishes, it is necessary to add up the calorie content of all ingredients and recalculate in the same way by the weight of the finished dish.

Meal plan for weight loss

A rational, healthy, balanced diet is the key to a successful, effective result in the fight for a beautiful, slender figure. A weight loss diet plan can be included as part of a comprehensive weight loss program along with a workout plan, or can be formulated separately. In any case, it must meet the basic principles of proper nutrition:

Consume proteins, fats, and carbohydrates in the correct ratio every day.
Start eating by the hour – regularly and in small portions.
Drink enough fluids.
Lean on plant foods - vegetables and fruits, not excluding lean meat, cereals, and dairy products.
Eliminate high-calorie foods from the diet. If this is difficult to do, then at least try to use it in the morning, but not in the evening.

List of weight loss products

Meals for losing weight for a month should be balanced and include all categories of foods. You can choose options that are suitable for your diet if you know what is allowed to be consumed and what is not.

Fully permitted

It is recommended to include low-fat and unsalted foods in most dishes.

The basis of nutrition should be:

protein foods such as lean meat, chicken, fish, legumes, dairy and fermented milk (you need to limit the consumption of hard cheeses due to the high salt content);
whole grain cereals (buckwheat, rice, barley, corn) and durum wheat pasta;
vegetables and herbs, preferably fresh and with minimal heat treatment.

With partial restrictions

It is worth limiting, without completely eliminating, unrefined fats from oils, seeds and nuts and refined fats from butter and coconut oils.
At the same time, there should be more of the former in food. A few slices of bread a day are okay, but choose yeast-free options made from wholemeal and wholemeal flour.

Potatoes, beets, carrots can be eaten, but the second and third ones are better eaten raw, and the first one is boiled/baked cold.

Choose unsweetened fruits and control their quantity. It is better to remove bananas and grapes during the period of weight loss.

As a dessert, you can eat a small amount of dried fruits.

In addition, you should limit your caffeine intake.

Prohibited

Unhealthy foods that are high in calories should be replaced.

It's worth removing from the menu:

fast food;
spicy, smoked and other semi-finished meat products;
It is recommended to limit pickles;
products containing refined sugar and flour;
alcohol;
packaged fruit juices and sodas.

It is also necessary to reconsider the method of cooking, removing fried foods, giving preference to boiled and baked foods.

Workout plan for weight loss

No diet can be effective if you do not simultaneously improve your physical fitness. You don’t have to spend hours exhausting your body on exercise machines; you can calmly exercise at home when you have some free time. The main thing is a well-designed weight loss training program. It will depend on age, health, level of physical fitness, life schedule, problem areas of the figure and other determining factors.

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For girls

For women's workouts, aerobic (cardio) exercises are optimal for weight loss, but you shouldn't forget about strength training and abdominal exercises either - a weight loss training plan for girls should be comprehensive, including exercises to work different muscle groups. If you don’t have time for active activities, you can simply run in the park in the morning, swim in the pool in the evening, or walk to work. However, it is better to create an individual training plan and follow it regularly. For example, like this:

Aerobic exercises (running, walking, jumping, cycling) – 3 sets of 10 minutes.
Strength exercises (squats, presses, push-ups) – 3 sets of 5 minutes.
Exercises for the press (twisting, lifting the body, legs, pelvis) – 3 sets of 5 minutes.

For men

Men's activities should be richer, tougher, and more active than women's. A training plan for weight loss for men should be built using strength exercises as a basis - they will help not only remove excess fat, but also form beautiful, sculpted muscles. When building your own individual program, you can start from the following approximate training plan:

Warm-up – 7 minutes.
Crunches of any kind - 2 sets of 10 repetitions.
Squats with weights - 3 sets of 10 repetitions.
Push-ups (any) – 3 sets of 20 repetitions.
Lunges with weights – 2 sets of 10 repetitions on each knee.
Bench press - 2 sets of 10 repetitions.
Cardio exercises (running, jumping, cardio exercises) – 5-10 minutes.
Cool down – 3 minutes.

Exercises

To achieve a slim figure, physical activity is necessary. Mandatory exercises for removing excess fat from the body include the following exercises.

Squat without weights

Performance:

Take the starting position: bend your knees slightly, cross your arms on your chest or behind your head.
Slowly lower yourself, bending your knees, as if sitting down on a chair.
When the angle reaches 900, return to the starting position.

Plank

For execution:

Place yourself on the floor so that you can rest on your feet and elbows.
Stretch the torso.
Stay in this position for as long as possible.

Side plank

For correct execution it is necessary:

Lie on your left side.
Straighten your legs. Leave your left leg behind your right.
Place your left forearm directly under your shoulder. The left arm is bent at the elbow - you need to lean on it, tensing all the muscles of the body.
In this position, pull your left leg towards your chest, hold for a few seconds and return to the starting position.

Do the same on the other side.

Walking lunges without load

To do this you should:

Stand straight, feet shoulder-width apart.
Keep your hands on your hips.
Lunge forward, with the knee of your back leg almost touching the floor. The knee of the front leg should not be further than the toe. Keep your back straight and bend your leg exactly at an angle of 90 degrees, without sticking out too far or too close.
Straightening up, pull your back leg towards your front leg and stand in the starting position.

Do the same with the other leg in front.

Glute bridge (pelvic lift)

For execution:

Lie on your back.
Place your hands on the sides of your body.
Bend your legs at the knees and place your feet on the floor, placing them shoulder-width apart.
Raise your pelvis, pressing your heels into the floor. Be sure to squeeze your gluteal muscles.
Raise your pelvis as much as possible and stop in this position for a few seconds, then smoothly lower.

Swing back

For execution:

Get on your knees and bend at the waist.
Extend your arms in front of you.
Bend your knee so that your leg forms an angle of 900.
Raise your right leg, with your knee level with your back.
Tighten your gluteal muscle.
Return smoothly to the starting position.
Repeat with the other leg.

Classic body lift

For execution:

Lie on your back and press your lower back to the floor.
Bend your legs slightly at the knees.
Keep your hands on your chest or behind your head. Elbows should be spread out to the sides.
Bend your torso, stretch your chin, and then raise your shoulders. At this time, the abdominal muscles are tensed to the maximum.
Lift your torso off the floor, but this is not necessary - just your head and shoulders are also enough. After the maximum point of tension, you need to return to the starting position.

Crunches

Necessary:

Lie on the floor and bend your knees.
Keep your feet on the floor.
Cross your arms over your chest or hold them behind your head.
Lift a little and twist the body; at this time, the shoulders are drawn towards the pelvis.
Smoothly return to the starting position.

boat

Necessary:

Lie on your back and stretch your arms up.
Keep your legs together, pressing against each other.
Raise them by 30 cm.
Raise the upper part of the body to the same height. As a result, the body should rest only on the buttocks.
After 8 seconds, lower your limbs and relax. Return to starting position.

Hip adduction

For execution:

Lie on your side and lean on your elbow. Leave the leg closest to the floor straight, and bend the other one at the knee and place it behind you.
Stay in this position for 3 seconds and relax.
After repetitions, do the same on the other side.

One leg push ups

Need to:

Position yourself on the floor in the same way as for the Plank exercise, but you should rest not on your elbows, but on your palms. Hands stand straight.
Place one leg resting on the floor on the toe, the second should lie on top.
Lower your body down, bending your elbows. You need to keep your back and legs straight during this. Get up. Approaches should also be done with support on the other leg.

Rock climber

The starting position is the same as for push-ups:

Bend your right leg and pull it towards your chest.
Place the toe on the floor and continue moving until you return to the starting position.
Do the same with the other leg.

Butterfly

Necessary:

Sit on the floor and spread your legs apart, bend your knees.
Connect your feet and secure them with your hands.
Gradually try to lower both knees to the floor. You can help with your hands. The back should be straight all the time.

piggy back ride

Necessary:

Sit on the mat and bring your legs together.
Pull your knees to your chest and gather your body into a ball.
Tilt your head as close to your knees as possible.
Grab your shins tightly with your hands, lift your feet off the floor and try to keep them balanced, leaning only on your buttocks.
Carefully roll onto your back.

Monthly weight loss plan

Most of those who have declared war on excess weight want to lose weight quickly, so they resort to low-calorie diets, but they realize their mistake only when, after deviating from strict restrictions, the lost kilograms return with a plus. Numerous recommendations from nutritionists say that it is better to lose weight slowly but steadily. The optimal period for rebuilding the body to a new lifestyle will be a month, so the most appropriate time for beginners to lose weight from scratch would be a weight loss program for a month at home. A 30-day weight loss program should consist of:

Detailed or approximate daily dietary menu.
Individual training plan.

Contraindications to long-term weight loss

Children, teenagers and elderly people should be careful. It is contraindicated to adhere to a diet and perform physical activity for pregnant women and nursing mothers.

Women during menopause and people suffering from chronic diseases should be extremely careful.

Anyone losing weight should create a weight loss program for themselves and follow it for a month. After this time, you can see a good result: extra pounds will go away, the body will become slim and fit, and overall well-being will improve. With weight loss and attractiveness returning, a person begins to feel light and confident.

Weekly weight loss plan

If you need to lose weight quickly, and you are not afraid of the boomerang consequences of such weight loss, then you should resort to one of the options for a ten-day low-calorie diet and start moving more. However, the right thing to do would be to create a weight loss plan for yourself for a week by switching to proper nutrition and engaging in active training. It might look like this:

Alternating vegetable and protein days in the diet.
Regularly drink clean water in a volume of 25-30 ml per kilogram of weight.
The first, third, fifth, seventh days – training in the gym.
Second, fourth, sixth, eighth days – aerobics.
The ninth day is a comprehensive workout, including cardio and strength training.
The tenth day is therapeutic fasting on water without physical activity.

How to lose weight in a month

The first and most important thing in the process of losing weight is switching to a balanced diet with calorie restriction. Too strict diets do not provide long-term effects, but eliminating fast carbohydrates from the menu and increasing fiber and protein products in it will help reduce weight.

No idea what to cook if you want to lose weight? Take a look at this program, where we have collected recipes for healthy low-calorie dishes.

The second important step is maintaining a drinking regime. General recommendation: 2 liters of clean still water per day. Nutritionists advise limiting alcohol and coffee, as they negatively affect the process of weight loss and cause swelling and dehydration.

The third step is training. “In general, any training is an additional factor in losing weight,” comments Alexey Bolyaev , personal trainer at the Women Secrets women’s fitness studio in Tsaritsyno . “The main factor in losing weight is proper nutrition.”

Include cardio, strength and functional exercise in your exercise program. You can create a set of exercises that would include all three of these components. Why is it important? Aerobic exercise improves endurance and accelerates the reduction of body fat. Strength training strengthens your muscles and helps you burn more calories after the workout. Functional exercises tone muscles and improve joint mobility, thanks to them we become more agile and faster (which is useful in everyday life).

10 kg weight loss plan

Drawing up a program for losing weight by 10 kg will be determined by the period over which you intend to lose weight. If you plan for a month, you can start losing weight according to the monthly plan above, but if you need to significantly lose weight by 10 kg in 2 weeks, then the regime will be stricter. For example, like this:

Limiting the daily diet to 1500-1800 kcal.
Intense, comprehensive daily workouts in the gym or at home.
In the morning - breathing exercises, in the evening - jogging.
Taking special supplements for active fat burning.

The future has arrived

Professional training, fat-burning programs, guided meditations and other Apple Fitness+ features have become available in Russia since November 2022. Users of Apple technology have the opportunity to actively practice and meditate under the guidance of the best professionals from all over the world. Every week there are new workouts lasting from 5 to 45 minutes. 11 types of classes await you: Pilates, high-intensity training (HIIT), strength training, dancing, yoga, etc.

Second and third weeks

Press pumping unit

Classic sit-ups	3 sets, 30 reps
Side plank	3 sets, 60 seconds each side
Crunches	3 sets, 20 reps
boat	3 sets, 20 reps

Buttocks and thighs pumping block

Pelvic lifts	4 sets, 20 reps
Swing your legs back	3 sets, 30 reps per leg
Hip adduction	3 sets, 30 reps per leg
Squats	3 sets, 30 reps

Arm muscle tightening block

One leg push ups	3 sets, 10 reps
Rock climber	3 sets, 10 reps

Stretch block

Butterfly	3 sets, 20 reps
Pharaoh	3 sets, 60 seconds each side
Cat	3 sets, 15 reps
piggy back ride	25 times minimum

How to increase your weight loss efficiency

The combination of proper, balanced nutrition and moderate physical activity accelerates the process of losing weight.
In addition, its effectiveness is increased by quality sleep of at least 7 hours daily and sufficient consumption of clean water.

What kind of workout should you do to burn fat?

Heavy
Intensive and with a consistently distributed weekly load
Complex with work on the whole body in a week

Heavy sets of 8-12 reps will put more stress on the muscle fibers. This, in turn, will damage them more, compared to lighter weights and 15 reps. Your central nervous system takes over and your entire body is mobilized. All this forces your body to work harder and literally gives you an adrenaline rush.

You must train without remaining in a training plateau. The body must be put to the test, forcing it to respond and develop. Try to increase your working weight every week, even if it is only 2 kg; but not only in squats and deadlifts, but also in biceps curls and arm extensions on a block.

Wide grip lat pulldown to chest

Complex workouts help you work many parts of your body in a short period of time. Greater stimulation of muscle fibers helps the body respond better. Combined with the right diet, this can be a great workout refresher for those who use standard splits that focus on working 2 body parts in one workout.

This puts a greater shock load on the body, which raises your metabolic rate and allows you to burn more fat daily. You spend less time in the gym and work more muscle groups.

The program is simple and straightforward (change something if you want). Keep in mind that these workouts work many muscle groups, so you must have good experience doing them.

Power load

A simple way to get rid of excess weight and shape your figure is to include Burpee in your monthly workout routine, which involves many muscle groups. How to do it:

Squatting, extend your arms in front of you.
Inhale and jump back into a prone position.
Tighten your abdominal and back muscles and immediately return to the original position.
On the next inhalation, jump up, raising your arms and straightening your shoulders.
Repeat the sequence of actions 12–15 times.

Lunges with dumbbells will help you adjust your hip line. Execution scheme:

While standing, bend your knees slightly and slightly tilt your body forward.
Hold dumbbells with your arms down.
Without changing the position of your legs, lower your body so that a right angle is formed.
The dumbbells should actually slide across your thighs.
Hold the position for 10 seconds.
Do 10 reps, 2 sets.