Want to lose weight, but don't know how? We'll give you a helping hand with a suggested one-week schedule, in which we alternate exercise with a healthy diet.
Want to lose weight, but don't know how? We'll give you a helping hand with a suggested one-week schedule, in which we alternate exercise with a healthy diet. This will help you lose weight effectively and stay healthy.
Example
Our suggested weekly schedule is just an example. You can use it as an inspiration, but to really lose weight, a one-week diet isn't enough. And of course, it gets very monotonous if you eat exactly the same thing every week! Not only this, the number of calories needed to lose weight each day varies from person to person. So, use the diagram below as inspiration, but add your own healthy variations to keep the diet interesting. If you really want a tailor-made plan, it's best to seek the advice of a nutrition expert. Our personal trainers will be happy to help you!
Drinking
It is also important to be aware of what you drink. Sugary drinks such as fruit juices and soft drinks are best avoided because you can take in a lot of calories without even noticing it. Drinking water is best and will help you to feel full, so that you don’t need to snack as often.
Okay, here's a suggestion for a healthy week:
Monday
60 minutes of workout: 20 minutes of cardio training, 40 minutes of strength training.
Breakfast: a bowl of oatmeal
Snack: a handful of unsalted nuts
Lunch: a whole-grain sandwich with a lettuce, tomato, avocado and chicken breast filling
Snack: a piece of fruit
Dinner: salad with smoked chicken
Tuesday
Breakfast: a mugcake of oatmeal, banana and egg
Snack: a piece of fruit
Lunch: vegetable salad and a bowl of natural yoghurt
Snack: Sliced peppers with houmous dip
Dinner: fresh vegetable soup and fish with beans
Wednesday
60 minutes of workout: 30 minutes of cardio training, 30 minutes of strength training.
Breakfast: scrambled eggs with toast
Snack: a bowl of yoghurt with berries
Lunch: rice or noodles with vegetables
Snack: a piece of fruit
Dinner: a piece of lean meat (e.g. steak tartare) with broccoli
Thursday
Breakfast: sandwich with lettuce, tomato and avocado filling
Snack: vegetable smoothie
Lunch: fruit salad and a piece of grilled or boiled fish
Snack: yoghurt with strawberries
Dinner: grilled chicken salad with sweetcorn
Friday
60 minutes of workout: 40 minutes of cardio training, 20 minutes of strength training.
Breakfast: two scrambled eggs with a slice of wholemeal bread
Snack: a handful of unsalted nuts
Lunch: salad with beans and tuna
Snack: a piece of fruit
Dinner: a piece of lean meat with stewed vegetables and boiled potatoes
Saturday
Breakfast: a bowl of oatmeal
Snack: yoghurt with fruit
Lunch: toast with houmous and a small fruit salad
Snack: a handful of unsalted nuts
Dinner: grilled or cooked fish and a salad
Sunday
Breakfast: omelette with spinach
Snack: a piece of fruit
Lunch: vegetable salad with chicken
Snack: rice cake with houmous and cucumber
Dinner: sweet potato fries from the oven with steak and broccoli
Tip: if you use the Basic-Fit app you can read our E-book 'Lose weight with style' full of nutrition tips and tasty healthy recipes (written by I’m a foodie).
