About 5 Minutes Exercise And Easiest Diets To Lose Weight Plan
To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day.
We talked to experienced nutritionists for real-world advice you can actually live with, day in and day out.
We'll tell you how to focus on the delicious foods you can add to your easiest diets to lose weight, the fat loss benefits of more sleep.
And how easy to start exercise to lose weight, even taking a few deep breaths can put you on a successful path to lose weight.
Things to follow
1 cup = 230 ml =8 ounces =230 grams= 16 tablespoons= 48 teaspoons.
Eat dinner at least 2 hours before going to sleep.
Exercise at least 1-time (only 5 minutes) per day. Only exercise 3 hours after eating the main meal.
Stress less, Drink more water and Sleep more than 7 hours/day (you can sleep 2,3 times per day).
7 Days Easiest Diets To Lose Weight Plan
Diet Recipes Day 1
• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk.
• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce.
• 1 stick part-skim mozzarella string cheese.
• 2 kiwifruits.
• 4 ounces broiled flounder or sole.
• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden.
• 1 cup cooked couscous.
• 1 cup steamed broccoli.
• 1 fat-free pudding cup.
Diet Recipes Day 2
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine.
• 1 cup vegetarian vegetable soup.
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa.
• 6 ounces light yogurt.
• 15 grapes
• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.
• 1/2 cup vegetarian baked beans.
• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill.
Diet Recipes Day 3
• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
• 1 banana
• 4 ounces steamed shrimp
• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
• 3 cups spinach, steamed
• 1 low-fat frozen fudge bar
Diet Recipes Day 4
• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds.
• 1 cup tomato soup
• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce.
• 1 cup raw veggies
• 1 pear
• 3 ounces poached salmon.
• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons).
• 3/4 cup cooked brown rice.
• 1/2 cup pineapple chunks in juice.
Diet Recipes Day 5
• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk.
• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections.
• Cucumber spears
• 3 ounces roasted pork tenderloin.
• 1 cup baked acorn squash, mashed with a pinch of cinnamon.
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing.
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries.
Diet Recipes Day 6
• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana.
• 8 ounces fat-free milk.
• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices.
• 10 baby carrots.
• 6 ounces light yogurt mixed with 1/2 banana.
• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
• 3 cups spinach, steamed.
• 1 medium apple
Diet Recipes Day 7
• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg.
• 1 grapefruit
• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
• 1 mini whole wheat pita.
• 1 pear
• 3 ounces broiled or grilled flank steak.
• 1 baked sweet potato with 1 teaspoon light margarine.
• 1 cup steamed zucchini
• 1/2 cup pineapple chunks in juice
5 Minute Fat Burning Exercises To Lose Weight at Home:
Isn’t it great to hear that you don’t need to throw in money for the gym?
Because you can workout at home! 5 Minutes of an intensive workout every day is good enough to maintain your body.
You do need to pay attention to what you eat and try these techniques to burn your fat in just 5 minutes.
This workout will help you to experience fat loss all over your body if practiced every day. All you need for this fat burning workout is a towel, a mat and a skipping rope (jump rope).
5 Minute Fat Burning Workout Set 1:
In this set, we have included 8 fat burning workouts that are done in the form of circuit training with 30 seconds to 1 minute allotted to each exercise.
All the exercises mentioned in this circuit can be done in our home or any open space.
Inverted V Pipe Exercise: (30 seconds)
You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards.
Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands.
You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward.
Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core, and the lower back.
W Leg Lifts Exercise: (30 Seconds)
This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy.
Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy.
Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds.
You will feel a burn in your tummy and legs as you proceed. This is undoubtedly the best exercise to lose fat from the lower part of the body.
Superman Exercise: (30 seconds)
This is a power-packed exercise to reduce tummy that works your thighs, abs and lower back.
After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight.
You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible.
Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.
Jump Squats Exercise: (30 seconds)
The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes.
It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat.
However, while coming up, you need to exit in a jump. Again go down into a squat and jump up.
This is a great intensive workout which will keep your heart beat up and make you sweat.
Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.
Single Leg Lift Jump Exercise: (1 minute)
This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time.
It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground.
Try to touch the ground with your hands and as you come up, you need to jump.
Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it.
First, you will touch the ground and then jump on your single foot.
Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise.
It may be a little challenging for beginners, but with practice, you will pull it off well.
Push up and Knee Kick Exercise: (30 seconds)
This is an innovated variation of the traditional push-up and is one of the best home exercises to lose weight that takes very less space to perform.
This exercise will work your whole body and is great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up.
Women can begin with knee push-ups. You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position.
You will do just one push up and come back to your starting position.
After this, you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow.
This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.
Bent Leg Rotating Exercise: (1 minute)
This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head.
This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist.
Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front.
Now repeat the same rotation with the same leg to the back for 15 seconds.
After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds.
This is a challenging weight loss exercise; do try it for strengthening your thighs.
Skipping Exercise: (30 seconds)
This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored.
It is the ultimate solution to the question of how to lose weight in thighs and stomach. Take your jump rope or skipping rope and jump for 30 seconds.
You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice.
You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.
This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach.
However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out.
You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.
5 Minute Fat Burning Workout Set 2:
Here is another variation of the 5-minute fat burning workout where we have grouped 5 stretching exercises for fast and easy weight loss.
Glute Bridge (1 Minute)
The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body because the move specifically targets the butt and core muscles.
It tones the glutes along with core, calves, hamstrings, flexors and lower back. It is a complete workout for the lower body.
In addition is also an amazing back exercise that works as good as traditional yoga exercises for back pain.
Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor.
Raise your hips in a way that your body forms a straight line from the shoulder to the knees.
Now lift your right knee up towards your chest, wait a moment, lower it.
Lift your left leg towards your chest, wait for a moment and lower it. This makes one complete repetition.
Repeat the move as many times as you can for 1 minute.
Inverted Shoulder Press (1 Minute)
The inverted shoulder press is a unique exercise for the limbs that tones the deltoids, middle deltoids, and triceps.
It is an absolutely equipment free workout that effectively utilizes the body weight to tone the arm and shoulder muscles.
Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Now, move your feet towards your hands and raise your hips to form an inverted “V”.
Now bend your elbows till your head almost touches the floor. Pause for a few moments and return to the starting position. This makes one repetition.
Repeat it as many times as you can in one minute.
Alternating Lunge (1 Minute)
Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenics workout routine for fast results.
This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core.
It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward.
Now, bend both the knees to lower your body to a lunge pose.
Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge.
Press through the heel of your left foot and return to the standing position. This entire move makes one repetition.
Repeat this exercise as many times as you can in one minute.
Skater Hops (1 Minute)
This is an amazing plyometrics workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes.
It requires absolutely no equipment and helps in toning the lower body and correcting strength imbalances in the legs.
Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent.
Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg.
Continue to repeat this jump with alternate legs for 1 minute.
Rotating T Extension (1 Minute)
This power-packed exercise helps in working all the abdominal muscles – rectus abdominous, transverse abdominous and obliques along with the deltoids, rhomboids, glutes, abductors and quads.
Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely.
Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”.
Hold this posture for a few moments and return to the push-up position and repeat the same on the other side.
This entire move makes one repetition. Repeat the exercises as many times as you can within 1 minute.
14 Best Tips to Lose Weight
1. Never get too hungry
You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny.
When you're famished, it's hard to hold off until you can find healthy food.
As a result, you end up eating anything that's not nailed down, and typically, regretting it.
Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right.
Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins.
Don't skip meals or skimp on them, either
2. Eating around your workout
Exercise increases insulin sensitivity, enhancing your muscles’ desire and ability to take up carbohydrates.
If you want to ensure that your carbs are shuttled to your muscles to fuel recovery, try this agenda, which is one of the more biochemically sound approaches to eating:
Consume all your carbs for the day during and after your workout, whenever that is. The rest of the day focus on protein-rich foods, green vegetables, and fat.
Works best for: Anyone looking to lose weight or stay lean while still being able to eat larger amounts of healthy starchy and grain-based carbs.
3. Drink more water every day
Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much.
The needs of each person will be different, but the general recommended daily amount is 64 ounces.
It also takes up space in your stomach so you'll feel fuller while taking in less calories
4.Kick the salt habit
Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down.
The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds.
Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods.
You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.
5.Spice up your food
Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition.
Need another reason to add some heat?
Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins.
A full belly and a good mood? Pass the hot sauce!
6.Plate food away from where you're eating
By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren't hungry.
Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat.
This way, if you want additional servings, you'll have to get up, which helps you to be more mindful of what you are eating.
7.Keep a food record
We know you've heard this time and time again. Well, that's because keeping a food record is vital to losing weight and keeping it off long term.
A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn't.
When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank.
Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!
8.Take your time
Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island.
It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied.
If you rush your meal and eat rapidly, your body's satiety cues won't be tuned into those feelings of fullness yet and it's easier to overeat.
Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run.
9. Dine anytime
It's a myth that you'll gain weight as a direct result of eating after 7 p.m.I see many busy professionals at my private practice, and they often get home late.
I see many busy professionals at my private practice, and they often get home late.
This doesn't mean that they should skip dinner if they're trying to lose weight.Many times, people stop eating by 5 p.m., which results in overeating the following day.
Many times, people stop eating by 5 p.m., which results in overeating the following day.
This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be.
You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be.
Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.
You need at least 90 minutes to digest so you can sleep comfortably.
10.Eat before a party or event
Don't arrive at a big meal, event, or party starving.
One study found that you'll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn't fast before the meal.
And, you'll be more likely to eat 47% more calories of that first food before switching to healthier fare.
Have a light snack before you go to an event so you don’t arrive ravenously.
11. Be adventurous with chopsticks
Choosing chopsticks requires a bit more attention in picking up food from the plate.
The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off.
They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!
12.Wear fitted clothing
The elastic waistband is the dieter's fashion enemy number one.
When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up.
Use this as a way of staying mindful of your goals and to help keep you from overeating.
13.Eat breakfast without fail
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning.
They stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on.
Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.
If you're feeling full-blown hunger before noon, there's a chance you're not eating enough in the morning.
Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.
14.Sleep more to lose weight
Make a point of turning in earlier and you’ll see weight loss within a week.
Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain.
Scientists asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery.
After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.
Keyword: Easiest Diets To Lose Weight Plan | Exercise To Lose Weight