You are ready to make the commitment to staying in shape, and because you are very intelligent, you decide to avoid starvation, fad diets, and exercise plans. Exercise Menu will coach will guide you towards building a healthy foundation in building healthy diet and exercise habits with a one week weight loss plan.  In order to accomplish your healthy goal to lose two pounds in 7 days, you remember that calories in – calories out = weight loss. Here are the steps to take to accomplish your goal following this general rule.

Always remember: Calories In- Calories Out = Weight Loss!

One Week Weight Loss Plan

Step 1
Reduce your caloric intake by an average of 500 calories over the next 7 days. This adds up to a 3,500 calorie deficit. Because 3,500 calories are in a pound of fat, this will result in a 1 pound weight loss for diet changes alone. Keep it simple: 1) Eat five to six meals per day, but on a saucer-sized plate to reduce your portion size. Memorize these food groups like you know the days of the week: fruits, vegetables, legumes, lean meats, whole grains, low-fat dairy. Eat these foods most of the time and you will notice amazing changes. Further, only drink water, coffee, and unsweetened tea. You will be amazed at how much weight you can lose if you stop drinking soft drinks and juices.

Step 2
Increase your physical activity during the break. This can best be accomplished by making a goal to achieve 10,000 steps per day. 10,000 steps will result in a 500 calorie loss per day. A 500 calorie reduction over the next 7 days will result in a 3,500 deficit. This equals the other 1  pound lost to total 2 pounds. Include resistance training workouts and cardiovascular exercises to burn more calories and lose more weight! Check out some of the workout routines on ExerciseMenu.com! You will love the 500 rep workout routines, 20 minute circuits and one month workout programs!

Step 3
Congratulate yourself for completing your one week weight loss plan! Roll over your new changes into the next week. Try out The Monday Body Wake Up Workout!

Good luck with your new lifestyle.

Resource: Medline Plus: Weight Control