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PROGRAM TO LOSE 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.

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
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