Connect with us


7 day diet plan for weight loss: simple meal plan to lose weight

7 day diet plan for weight loss

Many different factors are to be considered and many different strategies should be combined to lose weight. This is a 7 day diet plan for weight loss may help you for the best overall results.

The best and the most straightforward way that anyone can follow to fight belly fat is to simply eat fewer calories than they burn this is what is called  maintaining a ‘caloric deficit’ and it basically means that the body needs to burn fat in order to get the energy it needs.

The body is constantly burning energy, not only to allow it to engage in various activities such as walking, jogging or thinking but also to allow it to simply stay alive.

That is to say that you need to burn energy for the most fundamental of human bodily functions such as blinking and breathing.

If you are constantly eating, then you are constantly supplying your body with the sugar that it needs. This will remain in the blood until the body is able to use it to power whichever movements are necessary.

Failing that, the body will look to stores of glycogen which is kept in the cells. It’s only once both of these energy supplies runs short that the body then needs to start looking elsewhere. That is when it starts to burn fat.

How to Measure and Maintain a Calorie Deficit?

If you want to measure and maintain a calorie deficit, then you need to first calculate how many calories your body burns in a given day.

This means looking at the number of calories that you burn while inactive (called your ‘basal metabolic rate’) and then looking at how much exercise you do on top of this – making your AMR or ‘active metabolic rate’.

There are plenty of different calculations out there for getting a rough estimate of these numbers

Ultimately though, it is actually more effective in most cases to try and work this out using a fitness tracker. While calculations can be useful, they don’t allow for variations from one day to the next.

Most of us will find that our active metabolic rate varies tremendously throughout the week and this of course has a big impact on how much you should be eating.

A good fitness tracker will allow you to enter some personal metrics, such as your height, weight and gender, and will then count your steps and measure other

activities throughout the day. A device such as the Fibit Alta HR for instance will not only track steps but also monitor your heartrate throughout the day and automatically detect exercises and activities like walks, runs and sports. Using this data, you can then get a much more accurate picture of how many calories you burn daily.

From there, you can then start calculating how many calories are going in. Again, there is technology out there to help you do this. MyFitnessPal for example is a tool that will let you log the foods you eat by entering the calories and ‘macro-nutrients’ manually, or by simply scanning a barcode in order to add them from a huge database.

If you scan everything you eat through MyFitnessPal not forgetting the drinks you consume (including alcoholic!) and any smaller snacks throughout the day – then you now have a total number for all the calories you’ve eaten to measure against the ones you’ve burned.

Please remember that these are just tools that’s going to help you achieve your weight goals but the combination of the right mindset exercises and diet is a must !

Now all you need to do is to plan your day so that the number of calories coming in stays lower than those going out. Let’s say that you’ve burned 2,300 calories and you’ve eaten 2,200. You can either stop there, or you can try and do some more exercise in order to burn more calories. Either way, you need to keep the first number higher than the second one. If you can do that, then you will burn fat.


It’s that simple and it has to work – because there’s no other source of energy for your body to get fuel from.

Maintain a constant caloric deficit of around 200-300 and you’ll slowly lose more and more fat. Remember: slow and steady wins the race!

Except it’s not really that simple. Is it? For starters, there are the kinds of foods you’re eating – the nutrients. Then there is the matter of your metabolism and, you know, life.

Maintaining a caloric deficit seems simple and flawless on paper but in practice, it is too simplistic. Over the next few chapters you’ll discover why and you’ll find out how to strike that happy balance that will result in guaranteed fat loss.

healthy meal plan for weight loss

when it comes to weight loss and diet one of the most important things that gets not a lot of attention  and that absolutely deserves it: that’s nutrition.

Too many of us view our food as fuel. This is something that the calorie counting approach is very guilty of doing. We look at food as something that we use in order to enable ourselves to keep going and to keep us productive at work. We think of it in terms of something that our body burns in much the same way that a car uses fuel.

But food is MUCH more than that. Not only should food be enjoyable and social as we  already know but it should also be thought of as being the very substance that we are made of. You’ve heard the expression ‘you are what you eat’ and well… it’s true.

When you consume amino acids from proteins, your body actually reconstitutes those in order to build your muscle and skin. You are literally recycling the parts of dead animals and plants in order to rebuild your own tissue. Likewise, the micro-nutrients found in your food help to build your bones and connective tissues, your brain chemicals and even the hormones that help to drive you.


Micro-nutrients are the tiny nutrients that come from all our food and they are absolutely essential to helping us to perform and feel our very best. These make us feel more awake, more alert, more happy and they even help to elevate our metabolism so that we burn more fat!

If you are feeling depressed, weak, sluggish and slow, then there’s a good chance that it is actually because you have a deficiency in some kind of essential nutrient. These are nature’s sports supplements and they can be instrumental in helping you to get out of the funk you’re in. Below is a 7 day diet plan for weight loss.

7 day diet plan for weight loss

Day 1

  • Breakfast: Boiled egg, bacon, apple, toast, and coffee
  • Lunch: Ham and cheese sandwich with avocado
  • Snack: Greek yogurt
  • Dinner: Grilled chicken salad

7 day diet plan for weight loss : DAY 1

Day 2

  • Breakfast: Avocado Banana smoothie
  • Lunch: Open wasabi tuna sandwich
  • Snack: Berries
  • Dinner: Flank steak with balsamic vinegar

7 day diet plan for weight loss : DAY 2

Day 3

  • Breakfast: Berry smoothie with chia seeds
  • Lunch: Kale and Tuna salad
  • Snack: Unsalted nuts
  • Dinner: Cold and lentil salad

7 day diet plan for weight loss : DAY 3

Day 4

  • Breakfast: Broccoli Rabe and egg toast
  • Lunch: Shrimp salad
  • Snack: Cheesy peas
  • Dinner: Grilled chicken

Day 5

  • Breakfast: Breakfast burrito
  • Lunch: Turkey chili
  • Snack: hard-boiled egg
  • Dinner: Mediterranean style cod

Day 6

  • Breakfast: Cinnamon oatmeal
  • Lunch: Turkey wrap
  • Snack: Olive and cheese
  • Dinner: Red hot chicken pasta

Day 7

  • Breakfast: Berry and chia pudding
  • Lunch: Pesto shrimp pasta
  • Snack: Trail mix
  • Dinner: Pecan and pork chops









Continue Reading


Do NOT follow this link or you will be banned from the site!