There are so many ways to lose weight and find a diet that will work for you. One successful way is to do what the experts recommend and try a 7-day challenge! These challenges typically involve eating specific foods, exercising, and sticking to a weekly schedule. Just roll up your sleeves, tie up your shoelaces, and get ready for the ultimate weight loss challenge that will help you reduce weight and burn fat super soon.
Before starting the challenge, have a look at some of the ground rules that you need to follow:
- To measure your progress, you have to check your existing weight.
- You have to regularly check your diet, as no cheat meals are allowed.
- Consult with the doctor if you are having any medical issues.
Alright, let’s get started with the 7-day weight loss challenge to control your body weight.
Monday: Go Slow
Start your weight loss journey with a little workout plan which will prepare your body for what’s coming next.
Day 1 Workout:
- 100 Jumps
- 100 Skipping
- 60 Jumping Jacks
- 16 Burpees
- 20 Squats
- 1 Min On The Spot Running
- 5 Sets Each
Time Duration: 60 Mins
Tuesday: Cardio Workout
You have to start with a beginner’s cardio workout plan on this day. You can take a 1 min break after each set and then carry on with the other session.
Day 2 Workout:
- 100 Jumps
- 100 Skipping
- 60 High Knees
- 16 Burpees
- 20 V-Ups
- 30 Mountain Climbing
- 30 Seconds Plank
- 5 Sets Each
Time Duration: 60 Mins
Wednesday: It’s a Leg Day
Start your third day with the leg workout. It’s clearly not an option to skip this workout as leg exercises help get maximum weight loss results.
Day 3 Workout:
- 150 Jumps
- 100 Skipping
- 20 Burpees
- 6 Round Of Stairs
- 20 Jumping Squats
- 20 Sumo Squats
- 20 Lunges
- 25 Calves Raises
- 5 Sets Each
Time Duration: 70 Mins
Thursday: Upper Body Workout
Cardio is just not enough to make your body fit and fine. You have to tone your body, and the best way to tone your body is pushups.
Day 4 Workout:
- 200 Jumping Jacks
- 130 Skipping
- 25 Burpees
- 100 High Knees
- 40 Shadow Punches
- 20 Knee Push Ups
- 10 Regular Pushups
- 5 Sets Each
Time Duration: 60 Mins
Friday: Arms Workout
You should add some arm exercises to your routine to get the most out of your workouts. This arm’s circuit will help you cut that particular arm fat.
Day 5 Workout:
- 220 Jumping Jacks
- 170 Skipping
- 30 Burpees
- 10 Close Push Ups
- 120 Shadow Punches
- 25 Tricep Dips
- 1 Min Straight Arm Plank
- 5 Sets Each
Time Duration: 60 Mins
Saturday: Beer Belly Workout
You will get to tone your physique with this six-day workout. The list of these exercises will reduce the fat from your beer belly.
Day 6 Workout:
- 220 Jumping Jacks
- 150 Skipping
- 25 Burpees
- 10 Round Of Stairs
- 30 Sidekicks
- 100 Jumping Twists
- 20 Russian Twists
- 1 Min Side Plank
- 5 Sets Each
Time Duration: 75 Mins
Sunday: Get Ready For Big Cardio Session
You might have gained a lot of strength and stamina during this week’s workout. It is the final time to show off the stamina that you have gained, and now it’s time to do something big. On Sunday you have to do a cardio session.
Day 7 Workout:
- 30 Min Of Jogging Or Running
- 230 Jumping Jacks
- 25 Regular Push Ups
- 14 Round Of Stairs
- 25 Half Crunches
- 25 Jumping Squats
- 30 Sidekicks
- 25 Burpees
- 1 Min Side Plank
- 5 Sets Each
Time Duration: 120 Mins
Weight Loss With Top Nutritional Foods
If you’re looking to lose weight, you should start by eating nutritious foods. These foods will help you burn calories and lose weight quickly. The top nutritional foods for weight loss include fruits, vegetables, whole grains, and lean proteins.
Here is the list of the 8 best and healthy food items to help you shed your body weight and boost your overall health. A few of them kick up your metabolism too. Let’s get through it:
Whole Eggs
Eggs are a complete protein-rich breakfast that helps you fill your stomach for a long time. It will also regulate your body’s cholesterol levels. Eggs are one of the best foods to eat if you want to maintain a healthier weight or reduce fat. Don’t forget that a higher intake of eggs in a few people can also raise LDL cholesterol levels.
Vegetables
Green vegetables of all kinds will help you in weight loss. The cruciferous vegetables like broccoli, brussels, cauliflower, and sprouts are high in fibre and vitamins and are extremely filling. Likewise, dark green leafy vegetables contain protein and are a good source of fibre, vitamins, and minerals. Combining these makes perfect food and can be included in your meals if you are on your weight loss journey.
Grapefruit
Grapefruit is high in fibre and contains nutrients that keep you filled for a long time. It can help you if you want to lose weight, especially when you have diabetes. Having Grapefruit 30 mins before the meal is recommended to reduce fats and lower cholesterol levels. It is one of the best fruits you can have during your weight loss.
Chia Seeds
Chia Seeds are one the most nutritious foods. It is a low-carb food and is believed as the best source of fibre. Chia seeds are high in omega-3 fatty acids, which are great for managing weight. The best way to consume it is as an ingredient in yoghurt, smoothie, pudding, or sprinkling on a salad. So it will act as a superfood in your weight loss journey.
Avocados
Avocados have metabolism-enhancing monounsaturated fats, unlike most fruits full of carbs. Avocados are helpful during weight loss but also have other health benefits. Consuming half of the fresh Avocado during lunch will decrease the desire to eat for a few hours afterwards.
Salmon
Salmon is rich in protein, fatty acids, and omega-3 fatty acids and will help you lose weight. It is one of the best protein sources, which is good for fat loss as the body works harder to digest it. Fish helps you feel fuller longer compared to other proteins like eggs and beef and is extremely nutritious and satisfying.
Nuts
Nuts are a good source of protein, fibre, and healthy fat and have a lot of health benefits as all nuts help reduce your hunger. It is obvious that if you have nuts, it will automatically lower your capacity to eat post-meals.
Green Tea
Green tea is one of the best fat-burning teas as it is loaded with antioxidants called epigallocatechin gallate (EGCG), which speed up the metabolism. Not only this, but green tea also contains a small amount of caffeine, and according to the research, it is found that it speeds up metabolic rate and increases fat-burning if drunk before the workout.
Weight Loss Tips And Tricks
Here are a few tips and tricks to help you in your weight loss journey. Let’s go through them:
- Start visualising yourself in a new shape.
- Eat clean and healthy.
- Don’t cut down too many calories all of a sudden.
- Eat everything you like but avoid overeating.
- Weight loss is a long-term commitment, and fast weight loss leads to unhealthy weight loss.
- Consume a lot of water, like 2.5 litres – 3 litres daily. And avoid drinking cold water, which is not good for the body.
- Never forget to look after yourself; make yourself the priority.
- Don’t equate food with emotions; if you are bored and home alone, keep yourself busy instead of having food. Go for a quick walk, or you can clean your cupboards and do many other things.
- Add 30 minutes of workout to your daily routine, i.e. 3 hours of exercise weekly.
- Have a small meal before going out for a day or party. Don’t ruin your healthy schedule with deep-fried food at the party. You can eat a salad instead.
- Don’t just wait for cheat days as every day; you must dine your body equally. You just have to become a smart eater.
Conclusion
Most people find it difficult to follow the diet plan with complete discipline due to the lack of time. So this 7-day challenge is especially for those unable to follow the weight loss programs. These are result-driven exercises that will help you make your body toned. Get started with your weight loss journey today with our plan, and check out the results in just a few weeks. Be consistent in your workout, and don’t lose hope of achieving greater results. Only 30 minutes a day will help you reach your goal in a few days with a healthy lifestyle.
Losing extra kilos from your body can improve your health issues like blood sugar, blood pressure levels, PCOS in women, thyroid, inflammatory indicators, and many other problems. Moreover, achieving a maintained and healthy body weight boosts your confidence and self-esteem, which brings positivity to your life.
You can achieve your goal easily while having fun with the Strive fitness app. Strive app has many features like move calorie tracking, steps tracking, weight loss percentage, BMI, etc., that help you in making your weight loss journey simpler.
So what are you waiting for? Download the best fitness tracker app and achieve your fitness goal.
