Best 7-Day Cheat Sheet to Losing Weight Fast

weight-lose-foodThis cheat sheet is not magical. You do have to exercise and eat well in order for it to work. With that said, follow this plan for seven days to jumpstart your weight loss or if you just want a nice change of pace. This program is designed for beginner exercisers. If you want to ramp up the workouts, check out our video page here.

For snacks to get you through the day, check out the 10 Best Foods for Weight Loss for inspiration.

MONDAY

Your Workout: 30 minutes of strength, 20 minutes of cardio

  • Strength: Sexy Arm Workout for Beginners [VIDEO], complete three rounds
  • Cardio: 20-minute walk (take the dog)

Meals

  • Breakfast: Avocado Toast with Egg from The Corner Kitchen (pictured below),
  • Lunch: Skinny Pizza Wrap (255 calories)
  • Dinner: Best Skinny Eggplant Rollatini with Spinach via Skinnytaste, (227 calories per two slices)

TUESDAY

Your Workout: 30 minutes of cardio, 10 minutes of flexibility work

  • Cardio: 20-Minute Beginner Tabata Workout [VIDEO]
  • Stretching: Work the posterior chain with these stretches: Cat and Cow stretches with Deep Squat Stand

Meals

  • Breakfast: Granola with plain Greek yogurt and berries
  • Lunch: Quinoa Mexi-Lime Salad (248 calories) (pictured below)
  • Dinner: Zesty Italian Meatball Wrap

WEDNESDAY

Your Workout: 30 minutes strength

  • Strength: 30/20/10 Legs and Booty Workout [VIDEO]

Meals

  • Breakfast: Vanilla Cinnamon Protein Pancakes (311 calories per 3 pancakes) (power up!)
  • Lunch: Skinny Chicken Salad (396 calories)
  • Dinner: Skinny Vegetarian Mexican Chili (254 calories) (pictured below)

THURSDAY

Your Workout: 30 minutes cardio, 20 minutes strength

  • Cardio: Cardio Hip Hop Dance Party [VIDEO]
  • Strength: Bodyweight Workout [VIDEO], complete two times

Meals

  • Breakfast: Blueberry Muffin in a Bowl via Chocolate Covered Katie (pictured below)
  • Lunch: Skinny Cobb Salad (343 per 2 cups)
  • Dinner: Chicken Tostadas (426 calories per 2)

FRIDAY

Your Workout: 10 minutes strength, 30 minutes cardio

  • Strength: Pooch Buster Workout [VIDEO]
  • Cardio: 20-Minute Beginner Tabata Workout [VIDEO], 10-minute cool down walk

Meals

  • Breakfast: Peanut Butter Breakfast Pudding via Chocolate Covered Katie
  • Lunch: Clean Eating Chicken Chipotle Bowl (279 calories, pictured below)
  • Dinner: Pasta Pizza Casserole (274 per cup)

SATURDAY

Your Workout: 30 minutes cardio, 10 minutes stretching

  • Cardio: Cardio Hip Hop Dance Party [VIDEO]
  • Stretch: 9 Ways to Stretch Your Hip Flexors

Meals

  • Breakfast: Skinny Greek Omelet (196 calories),
  • Lunch: Quinoa Wrap with Black Beans via Marin Mama Cooks
  • Dinner: Skinny Lemon Chicken (170 calories)

SUNDAY

Your Workout:
Rest!

Meals

  • Breakfast: Skinny Banana French Toast Bake (259 calories per serving, pictured below) Because it’s Sunday!
  • Lunch: Turkey Wrap with Apples and Brie via Marin Mama Cooks
  • Dinner: Skinny Taco Salad (337 calories)

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