How can a big foodie even think about losing weight? When hunger pangs hit you anytime and you start binging endlessly, it’s impossible for you to even think about reducing belly fat! Weight loss can be annoying, but also its importance is undeniable.
It’s certainly not easy to adopt a diet to lose weight. There are a number of solutions, and staying on one is actually difficult. Losing weight is not concerned with just what you’re eating but also with how much your body is going through physical activity.
Are you struggling to opt for a diet to lose weight? Weight loss plans can be quite toilsome. What to eat and what not to eat becomes a major dilemma. Being overweight brings with it a different set of problems you would surely not want to confront.
Do you know the most important thing to take in concern before beginning with any WEIGHT LOSS DIET? Understand your Calorie Needs! You must know how many calories your body requires to maintain an ideal weight.
Let’s Come Straight To the Tips Of Very Low-Calorie Diet. Here’s A Perfect 7-Day 1500 Calorie Diet Plan And Exercise Routine You Can Give A Try-
DAY 1- Calorie Count= 1500
Breakfast- (8:00 – 9:00 a.m.) (400 calories)
- 3 Scrambled Eggs
- 1 glass Milk (toned)
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- 1 papaya
Lunch– (2:00- 3:00 p.m.) (400 calories)
- 1 Chapati
- 1 cup Vegetable
- 1 cup Curd
Evening- (5:00- 6:00 p.m.) (150 calories)
- Roasted Chana
Dinner- (8:00- 9:00 p.m.) (400 calories)
- Ginger Chicken Soup
DAY 1- Exercise Routine
- Full Squat (1 set of 10 reps)
- Side Lunges (1 set of 10 reps)
- Forward Lunges (1 set of 10 reps)
- Jumping Jacks (1 set of 10 reps)
- Head tilt (2 sets of 10 reps)
- Arm rotation (1 set of 10 reps)
- Ankle rotation (1 set of 10 reps)
- Waist rotation (1 set of 10 reps)
- Shoulder rotation (2 sets of 10 reps)
- Wrist rotation (1 set of 10 reps)
- Twist (1 set of 10 reps)
- Russian Dance (1 set of 10 reps)
- Sit-ups (2 sets of 5 reps)
- Standing touch toes (1 set of 10 reps)
- Stretch
Day 1 would be the toughest day for you. All you have to binge on foods with high nutrition but no high-calorie!
DAY 2- Calorie Count= 1500
Breakfast- (8:30-9:00 a.m.) (400 calories)
- 3 Boiled Egg Whites
- 1 Toast
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- 1 cup Watermelon
Lunch- (2:00- 3:00 p.m.) (400 calories)
- 2-3 Idli
- 1 cup Sambhar
Evening- (5:00- 6:00 p.m.) (150 calories)
- Roasted Fox Nuts
Dinner- (8:00- 9:00 p.m.) (400 calories)
- 1 bowl Dal
- 1 Chapati
DAY 2- Exercise Routine
- Tadasana
- Shavasana
- Adho Mukha Shavasana
- Bhujangasana
- Uttanpadasana
- Pavanamuktasana
- Mountain Climbers (2 sets of 10 reps)
- Wrist rotation (1 set of 10 reps)
- Spot jogging (3-5 minutes)
- Shoulder rotation (2 sets of 10 reps)
- Head tilt (2 sets of 10 reps)
- Explosive Forward Lunges (1 set of 10 reps)
- Ankle rotation (1 set of 10 reps)
- Arm rotation (1 set of 10 reps)
- Waist rotation (1 set of 10 reps)
- Jumping jacks (2 sets of 20 reps)
By the end of Day 2, you might feel a little comfortable and praise yourself for clean eating.
DAY 3- Calorie Count= 1500
Breakfast- (8:00- 9:00 a.m.) (400 calories)
- 1 small Besan Chilla
- 50-60 gm Grated Paneer
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- Soaked Nuts (5-6 Almonds), (10 raisins)
Lunch- (2:00- 3:00 p.m.) (400 calories)
- Black Gram Salad
Evening- (5:00- 6:00 p.m.) (150 calories)
- 1 Toast
- Coconut Water
Dinner- (8:00- 9:00 p.m.) (400 calories)
- 1 bowl Oatmeal Porridge
DAY 3- Exercise Routine
- Ankle rotation (1 set of 10 reps)
- Wrist rotation (1 set of 10 reps)
- Head tilt (2 sets of 10 reps)
- Arm rotation (1 set of 10 reps)
- Waist rotation (1 set of 10 reps)
- Shoulder rotation (2 sets of 10 reps)
- Ushtrasana
- Shavasana
- Kapalbhati
- Padahastasana
- Marjariasana
- Ardhahalasana
- Surya Namaskar
Day 3 will end up being exciting and making you look slimmer. It would be easier for you to appear less bloated and full of motivation!
DAY 4- Calorie Count= 1500
Breakfast- (8:00- 9:00 a.m.) (400 calories)
- 2 small Moong Dal Chilla
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- 1 medium Apple
Lunch- (12:30- 1:00 p.m.) (400 calories)
- 1 bowl Curd Rice
Evening- (5:00- 6:00 p.m.) (150 calories)
- Roasted Chana
Dinner- (8:00- 9:00 p.m.) (400 calories)
- 4-5 pieces Chicken Tikka
DAY 4- Exercise Routine
- Arm rotation (1 set of 10 reps)
- Head tilt (2 sets of 10 reps)
- Shoulder rotation (2 sets of 10 reps)
- Waist rotation (1 set of 10 reps)
- Wrist rotation (1 set of 10 reps)
- Forward Lunges (1 set of 10 reps)
- Bent over row (1 set of 10 reps)
- Triceps extension (2 sets of 10 reps)
- Bicep curls (2 sets of 10 reps)
- Side plank (15 seconds hold)
- Lying leg up (1 set of 10 reps)
- Horizontal kicks (1 set of 10 reps)
- Forward elbow plank (15 seconds hold)
- Stretch
Day 4 will make you fall in love with your body. By this day, you’ll become more responsible for your health.
DAY 5- Calorie Count= 1500
Breakfast- (8:00- 9:00 a.m.) (400 calories)
- 2 breads Chicken Salami Sandwich
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- 1 cup Papaya
Lunch- (2:00- 3:00 p.m.) (400 calories)
- 1 medium cup Vegetable Daliya
Evening- (5:00- 6:00 p.m.) (150 calories)
- Roasted Fox Nuts
Dinner- (8:00- 9:00 p.m.) (400 calories)
- 2-3 pieces Roasted Chicken
DAY 5- Exercise Routine
- Waist rotation (1 set of 10 reps)
- Swimming (2-4 laps)
- Shoulder rotation (2 sets of 10 reps)
- Ankle rotation (1 set of 10 reps)
- Head tilt (2 sets of 10 reps)
- Bicycling (30 minutes)
- Zumba (60 minutes)
- Long walk (60 minutes)
- Play a sport (60 minutes)
End of Day 5 will boost up all your energy levels while making you feel super fresh and attentive. Moving on to Day 6 will now be awesome!
DAY 6- Calorie Count= 1500
You deserve all the pampering after following such a strict Diet Plan!
Breakfast- (8:00- 9:00 a.m.) (400 calories)
- 1 Green vegetable stuffed Parantha
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- 1 cup Watermelon
Lunch- (2:00- 3:00 p.m.) (400 calories)
- 1 medium cup Vegetable Oats
Evening- (5:00- 6:00 p.m.) (150 calories)
- 1 Toast
- Coconut Water
Dinner- (8:00- 9:00 p.m.) (400 calories)
- 1 bowl White Chickpeas Salad
DAY 6- Exercise Routine
This day is all about relaxing and allowing your body to repair itself. As you have worked out hard for 4 days continuously, just have fun on Day 6!
DAY 7- Calorie Count= 1500
Breakfast- (8:00- 9:00 a.m.) (400 calories)
- 1 medium bowl Veg Poha
Mid-Morning- (11:00- 12:00 p.m.) (150 calories)
- Soaked Nuts (5-6 almonds, 10 raisins)
Lunch- (2:00- 3:00 p.m.) (400 calories)
- Vegetable Upma
Evening- (5:00- 6:00 p.m.) (150 calories)
- Roasted Chana
Dinner- (8:00- 9:00 p.m.) (400 calories)
- 1 bowl Couscous
- Grilled Vegetables
DAY 7- EXERCISE ROUTINE
- Head tilt (2 sets of 10 reps)
- Shoulder rotation (2 sets of 10 reps)
- Waist rotation (1 set of 10 reps)
- Wrist rotation (1 set of 10 reps)
- Burpees (1 set of 10 reps)
- Pushups (1 set of 10 reps)
- Scissor kicks (2 sets of 10 reps)
- Forward plank (15 seconds hold)
- Tricep dips (1 set of 10 reps)
- Bicep curl (1 set of 10 reps)
- Full squat (2 sets of 10 reps)
- Arm rotation (1 set of 10 reps)
- 90-degree leg up (2 sets of 10 reps)
- Stretch
By the end of Day 7, you will get amazed by the results. Meet the confident, slimmer, and energetic you after the entire week.
Few changes and your lifestyle will come on track posthaste! So, what are you waiting for? Just download FITPASS app and become fit and healthy with the guide of ace nutritionists and dieticians.