PROGRAM FOR LOSING WEIGHT
You want to lose weight but you do not know how to diet properly? We give you a hand with a week-long program combining regular exercise and a balanced diet.
NUTRITION
An example
The number of calories needed for effective weight loss also depends on everyone. Take a look at the program below and make your own adjustments to stay in shape. If you really want a tailor-made program, you can ask a nutritionist for advice.The drinks
For effective weight loss, it's important to be aware of what you drink. It is better to avoid sugary drinks. Drinking plenty of water is the best way to feel good.Here is a suggestion of a week-long program to stay in shape:
On Monday
- 60 minutes of exercise: 20 minutes of cardio training, 40 minutes of bodybuilding
- Breakfast: a bowl of muesli
- Snacks: unsalted nuts
- Lunch: 2 slices of toasted wholemeal bread with lettuce, tomato, avocado, and chicken breast
- Taste: a fruit
- Dinner: Salad with smoked chicken
Tuesday
- Breakfast: oatmeal with a banana and an egg
- Snacks: a fruit
- Lunch: a vegetable salad and a yogurt
- Taste: Pepper - hummus
- Dinner: Vegetable soup and fish with beans
Wednesday
- 60 minutes of exercise: 30 minutes of cardio training, 30 minutes of bodybuilding
- Breakfast: scrambled eggs and a toast
- Snacks: Yogurt with red berries
- Lunch: Rice or pasta with vegetables
- Taste: a fruit
- Dinner: lean meat (eg tartare) and broccoli
Thursday
- Breakfast: 1 lettuce sandwich, tomato, and avocado
- Snacks: a fruit smoothie
- Lunch: Fruit salad and grilled fish
- Taste: a yogurt with strawberries
- Dinner: Grilled chicken and corn salad
Friday
- 60 minutes of exercise: 40 minutes of cardio training, 20 minutes of bodybuilding
- Breakfast: 2 scrambled eggs with wholemeal bread
- Snacks: unsalted nuts
- Lunch: Tuna-beans salad
- Taste: a fruit
- Dinner: Lean meat, vegetables, and mashed potatoes
Saturday
- Breakfast: a bowl of muesli
- Snacks: yogurt with fruit pieces
- Lunch: hummus toasts and a fruit salad
- Taste: a handful of unsalted nuts
- Dinner: grilled fish and a salad
Sunday
- Breakfast: a spinach omelet
- Snacks: a fruit
- Lunch: a vegetable salad - chicken
- Taste: a rice cake with hummus and cucumber
- Dinner: Baked sweet potato fries with steak and broccoli
Tip: If you have the Basic-Fit Pro Coach app, you can read our E-book "Every personality's slimming method" with healthy and tasty recipes (made by I'm a foodie).
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