Recommended Diet and Exercise Plan for Women To Lose Weight


The dream body figure every woman wants around the globe is basically on her body weight. Getting to the desired weight and then maintaining it in the long run is fatal for women that are beauty conscious. The theory is pretty simple, when your body is content and happy on the inside, it will automatically become happy and shine on your physical appearance on the outside. Dieting and exercising according to a plan does not require you to go crazy in the gym and starve yourself every day, its a little simpler than that.

All diet plans are not necessarily aimed at losing weight. Most of them focus on maintaining weight in the long run which is more effective if you think intelligently.  Your diet can be most effective during the summer season. The main reason mostly being all the sweat that is involved. But for a quick and responsive weight loss procedure, perfect food is a necessity. In short, a person does not need to starve just to look better in beach shorts or a swimsuit. This will be your guide of 4 healthy foods under 80 calories that can help with weight loss during the summer heat.

The 2 Month Health Plan:

This plan shall focus on getting your body into the right place both on the outside and from inside your stomach. Its originally recommended duration is 12 weeks. Yet a majority of people I have suggested this to, reached their goals in just 2 months. Both eating regime and physical routine are focused upon equally here.

Diet Plan:

The eating plan which you’ll be asked to undertake here has been designed carefully by fitness experts to give you quicker and more efficient results. This plan focuses on losing body fat without losing any of your muscle. This way you’ll reduce weight but not your physical strength. 12 weeks are divided into 3 phases. In each of them, you need to consume three full meals along with 3 snacks daily. After each phase, your diet’s calorie count is reduced by removing protein from it. In the final week, carbs and fluids are utilized to give you finishing touches on the slimmer new look. Below is the fully elaborated plan.

Breakfast/First Meal
Eggs (4)
Instant oatmeal(1 cup)

Mid-morning Snack
Mildly cooked 3 oz chicken breast
Baked sweet potato 4 oz
British Walnuts 1 oz

Mildly cooked 3 oz chicken breast
1/3 cup of brown rice.
1 bowl of boiled broccoli

Midday Snack
High protein shake 1 scoop
1 banana
Peanut butter 1 tablespoon

Steamed cod fish
1 bowl of mixed veggies
Milk and almond mixture 1 glass
Tomato paste for extra taste
Red onions 1/3 cup
1 tablespoon vinegar
Evening Smoothie
1½ scoops whey protein isolate

Note: At 4 and 8 weeks time, remove one of the protein elements from the menu.

Workout Plan:

Perform this workout for a total time period of 1 hour every day. Take necessary rest in between different exercises.

Abs Pulse ups:

Lay straight with every body part touching the ground. Now slowly strengthen your core and lift both your legs up at a 90 degree angle. Keep them up there for 1 second then return slowly. Do 3 sets of 15 reps.

Hang Pull Ups:

Hang from a pull up bar with hands at shoulder width. Now join both your feet and raise your legs up until they are parallel to the floor. Do 3 sets of 20 reps.

10 Minutes to Abs:

This is a complete abs routine for people over 50 that can be done at home. This routine is focused on having a thinner waistline in immaculate shape. Accordingly all the movements are focused on the abdominal area. The circuit should be done 3 times.

  • Plank hold for 30 seconds.
  • 15 roll ups.
  • 20 cross body mountain climbers.
  • 40 cycle crunches. 

Adductor Squats:

Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle. Lower your body weight into a squat then hold before your rise back to the start position. Aim for 4 sets of 10 to 12 reps.

Heel-Lifted Sumo Squat:

Begin with your feet slightly wider than shoulders-width, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, and then press into your right heel to stand up into the starting position to complete one rep.

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