There is a general opinion that sports and exercise are important when losing weight. I can tell you that you can lose weight without exercising. Here we are going to discuss the diet and workout plan that everyone can follow to lose weight.
The key to fat and weight reduction is a negative calorie balance, which means we need to consume more calories/energy than we take.
The easiest and most effective way to regulate a negative energy balance is through our diet. Not for nothing in English, it says, “Abs are made in the kitchen“, which means as much as, is taken off in the kitchen”. Jason Statham is the best example for us, he reduced his sizeable weight in a few days by strictly following the 7 days diet plan with his workout plan.
Because we see the fact time: 60 minutes of strength training or 30 minutes of Jogging will burn around 300 kcal, which is as much as a sandwich. Theoretically, it would be easier to eat a roll less than an hour in the gym.
Therefore, a diet plan is the first and the most important step towards your smartness. Here is the catch, you don’t need to worry, we will give 7 days diet and workout plan of Jason Statham, just follow that plan and get your desired body.
7 Days Diet Plan of Jason Statham
Firstly, it is unhealthy to take more than 0.5 to 1 kilos per week and secondly, a healthy and balanced diet is much easier to maintain. Whether you want to lose weight with fewer carbohydrates (Low Carb diets), less fat, with an intense Fitness Plan or in a diet group, is of course left to you. A diet must fit your everyday life and your needs. Therefore, we discuss the 7 days diet plan first and after that, we will discuss 7 days workout plan, however, you will have to apply both diet and workout plan simultaneously.
i- A calorie amount of approximately 1,200 to 1,400 kcal per day
ii- Consisting of lean protein, healthy fats, and complex carbohydrates.
iii- The recommended diet dishes are well-suited for the office. They can be prepared quickly or are easy to prepare in the office kitchen.
Two out of three American people are on a diet and 20 million people in America are overweight or obese. You should choose the type of diet based on your habits, physical activity, age, and health status. If you’ve been on a diet for several weeks in order to lose weight and you find it hard to lose a few pounds, maybe it’s because you’re making a few following mistakes. Therefore, You should not make these following mistakes otherwise you will not get your desired results.
- You are not doing exercise regularly
- You are not removing all fat from your diet
- Stop weighing yourself every other day
- You are skipping meals daily
- Taking slimming pills
- You are eating too often outside during your diet plan
- You are Depriving yourself of certain foods which are not necessary
- Eating too light at night is also a cause that you are not losing weight
DIET PLAN DAY 1
- 4 tablespoons of kernel oatmeal with 100 ml of 1.5% milk,
- 2 tablespoons of 1.5% natural yogurt,
- 2 tablespoons of skim,
- 1 grated apple,
- 1 tablespoon of chopped hazelnuts and 1 tablespoon of sunflower seeds. With a pinch of cinnamon and a few splashes of lemon taste.
1 serving delivers 450 kcal.
1 large Apple (about 200 g) delivers 104 kcal.
Jacket potatoes with cottage cheese
Cook 250 g of small, hard-boiled potatoes in salted water. Stir 250 g of lean curd with mineral water creamy, season with leek onions, herbs, pepper, salt and a few drops of linseed oil.
1 serving delivers 360 kcal.
Vegetable Sticks with herb quark
220 g of fresh vegetables, for example, carrots, peppers, cucumber, Kohlrabi or celery wash, clean and cut into finger-long pieces. Dip in 125 g of 0.2% herbal curd and nibble.
1 serving delivers 125 kcal.
Vegetable stir-fry with Turkey breast
Cook 25 g of rice (unsalted rice or wild rice) as described. Cut onion and 250 g of vegetables small and fry in 1 tbsp olive oil. Fry 100 g of turkey breast fillet cut into strips. Season with pepper, salt, and spices.
1 Portion delivers 310 kcal.
Get used to drinking 8 glasses of 250 ml of water or tea (without sugar) every day. Drinking water helps you lose weight and increases your performance and concentration. Don’t You also thinking about Your diet goals. Our diet checklist helps you.
DIET PLAN DAY 2
- 3 TABLESPOONS low-fat quark,
- 100 g 1.5% plain yogurt,
- 1 TSP honey,
- 1/2 or 1 chopped or grated Apple and 1 tablespoon of sunflower seeds until creamy.
1 serving delivers 331 kcal.
Two medium-sized Kiwis, deliver about 85 kcal.
Bean-Feta Cheese Salad
You can learn to make this salad from here
Wash 1 tin (250 g) of white beans and drain, add 1 finely cut small onion and 2 small tomatoes and crumble 100 g of sheep’s cheese over it.
Season with a Dressing of 2 tbsp olive oil, some chili powder or Tabasco, fresh parsley, some lemon juice, and salt & pepper and let go for half an hour in the fridge.
1 serving delivers 660 kcal.
1 piece (approximately 200 g) Cantaloupe melon delivers 100 kcal.
Colorful Vegetable Soup
To your favorite small-cut vegetables (if you want to go quickly, take frozen vegetables), you give about 1 Liter of water and 2 tablespoons of vegetable broth and cook the vegetables until it is bite-proof.
Seasoned with fresh pepper, finely chopped parsley and a few splashes of soy sauce. To a large plate of soup, you eat a slice of wholemeal bread, thinly coated with cream cheese.
1 serving of bread delivers about 250 kcal.
Take your mind today to chew all meals thoroughly and slowly. The feeling of sadness only becomes apparent after about 20 minutes, who eats slowly, takes fewer calories.
Also, chew every bite about 40 times. A study has shown that you are so tired and the feeling of sadness lasts longer. Read here how you get tired with slow chewing faster.
DIET PLAN DAY 3
Protein Banana Shake
Cut 1 banana small and add 150 g of lean curd, 400 ml of cold water and 1 teaspoon of honey into a blender and mix until it is a creamy Shake. Depending on your preference, liquid or creamy consistency, You can vary the amount of water.
1 serving delivers 250 kcal.
1 large Apple (about 200 g) delivers 104 kcal.
Fruity Carrot Soup
6-7 wash carrots (peel if necessary)and cut small. Fry a half onion in 1 tbsp olive oil glassy. Add the carrot slices and fry for two to three minutes. Add about 500 ml of water, 2 tsp vegetable broth and juice to an Orange and cook until the carrots are soft.
Puree everything with a mixing stick, season with pepper, salt and 2-3 tablespoons of lean curd. There is also a slice of wholemeal bread, thinly coated with cream cheese.
1 large plate of bread delivers 280 kcal.
150 g of lean curd with some water (preferably bubbling water). Cut a banana small or crush and stir with 1 teaspoon of honey under the curd.
1 Portion delivers 213 kcal.
Salmon fillet with broccoli
Place 150 g of salmon fillet in a thinly coated aluminum foil and season with fresh pepper, fresh herbs, a small cut spring onion, and some lime juice.
Cook in the oven at 180 °C for about 15 minutes. Add 200 g of broccoli (fresh or frozen) briefly in a little olive oil and season with pepper and salt.
1 serving delivers 407 kcal.
Today’s Exercise is quite simple: Eat it in peace and without distraction. Studies show that we are too distracted when watching TV, reading or listening to music next to the food. We can estimate the amount of food we eat worse and eat more than necessary.
Take time to eat. Serve the food on nice dishes and a table. By the way, do not watch TV, read or even worse, work at the Computer. Concentrate on Your food and enjoy in peace and aware.
Diet Plan Day 4
In the morning you should prepare your daily amount of drink: about 2.5 liters of sugar-free drinks should create. So they are sated lighter and longer, metabolism and fat loss work ideally.
Pour ½ Avocado with 150 ml of coconut milk and 100 ml of water.
With honey and lime juice to taste. Approx. 490 kcal, E 4 g, F 48 g, KH 12 g
Cauliflower Curry Soup
- ¼ Cauliflower
- 2 TSP Oil
- 1 pinch of ground cumin
- ½ TSP curry powder
- 30 ml vegetable broth
- 2 TBSP lime juice
- 60 g salmon fillet (without skin)
- 40 g whole milk yogurt
- 5 g cornflour
- Grated rind of ½ Biolimette
- 1 TL Mango-Chutney
- ½ Teaspoon of almond leaves
Cauliflower cut small. Fry in 1 teaspoon of oil. Sweat into cumin and Curry. Wipe off with broth and juice, approx. Garen. Roll the fish. Approximately ¼ of the coal. Yogurt and starch mix. Remove the pot from the heat, puree. Add yogurt, about 3 Min. simmer, season.
Rest of cabbage. Fish in 1 teaspoon oil 2-3 Min. fry, season, sprinkle with lime peel. Soup with 1 teaspoon of Chutney, salmon, and almonds. Approx 340 kcal, E 20 g, F 21 g, KH 13 g
Zucchini salad with Broccoli Pesto
Plane 100 g of Zucchini very thin. 10 g of small rake cut. Mix both together. Cook 100 g of broccoli in salted water.
Season with a ½ clove of garlic, 15 g of almonds, 10 g of Parmesan and 15 ml of oil. Mix broccoli Pesto and Zucchini salad, season. CA. 370 kcal, E 20 g, F 24 g, KH 13 g.
Diet Plan Day 5
Way with the jam bread: Start in the morning with eggs or cottage cheese. Tired of lunch!
In the morning: Classic scrambled eggs with chives
½ Bunch of chives cut into small chunks. With 3 eggs and 2 TABLESPOONS milk, season to taste. Heat 10 g of Margarine in a pan, stir in eggs.
Serve on whole wheat bread. Ca. 300 kcal, E 20 g, F 26 g, KH 2 g
1 Apple or Banana
- 100 g carrots
- 50 g potatoes
- 1 Egg (Size M)
- 5 g cornflour
- ¼ Bunch of chives
- 2 TBSP Oil
- 50 g Zucchini
- 3 TSP olive oil
- 1 Krause, tomato, (approx. 125 g)
- ½ Biozitrone
- 25 ml of milk
- 1 Pinch Of Sugar
- 10 g Rauke
Carrots and potatoes are coarsely grated. Carrots, potatoes, Egg and starch mix, season to taste. Wash the chives, cut them into small chunks and lift them under the roast mass. Heat oil in a pan. Frying forms and from both sides about 10 Min.
Cut Zucchini into thin slices, season. Heat olive oil in a pan. Sauté Zucchini in it. Cut tomato into slices. Remove lemon zest, squeeze. Mix with lemon zest, 1 teaspoon of juice and milk. Season with sugar, salt, and pepper. Fry with tomato, zucchini, and rocket. Pour lemon sauce over it. Approx. 480 kcal, E 6 g, F 42 g, KH 19 g
A Wild Herb Soup
1 Egg 10 Min. Cook, roll. Cut 1 leek onion small, add 1 tablespoon of Margarine. 10 g of flour in its sweat. Add 200 ml of vegetable broth and 50 g of sour cream, about 5 Min. simmer.
20 g of spinach, sorrel, and dandelion leaves to the soup for approx. 2 Min. simmer. Puree, season to taste. With Egg and garnish. Approximately 350 kcal, E 6 g, F 28 g, KH 16 g
Diet Plan Day 6
Note: We will tell you the day 6 and 7 diet plan in a short way to save your time.
A glass of soy milk and 4 slices toasted whole grain.
- A plate of soup with vegetables
- An omelet with two eggs,
- Salad with cucumbers and tomato.
200 grams of steamed salmon and grilled vegetables, moreover, you can take a cup of berries.
Diet Plan Day7
Coffee or tea with lemon 4 wholemeal biscuits.
200 grams of stew with peas and a mixed salad.
200-gram salmon with Vegetable soup.
Note: You can take 1 or 2 apples in a day as a snack.
7 Days Workout Plan
You are not equipped and have little time for sports? No problem! A few minutes a day and a little motivation will allow you to refine your body by reducing a sizeable weight.
You don’t have to spend hours in the gym to have a firm, toned figure. Here is a selection of the best weight loss exercises that are easy to do at home. Combine them and practice them two or three times week-in sportswear or even in pajamas, in the morning before going in the shower! Do you have your period? Nothing stops you: with the sanitary napkins with fins
We have selected here 10 exercises to lose weight at home and without equipment. In order to be realized in an apartment without disturbing the neighborhood, the first 5 movements do not include jumps. They will also benefit overweight people to preserve their backs and joints (ankles, knees).
Burpees without jumping
If you had to choose only one exercise to lose weight, choose the burpees! Very complete, the burpee is an essential exercise when it comes to spending time. The principle is simple and the efficiency formidable. This exercise can be found in most weight loss programs.
Instructions: start standing up, crouch down, then extend your legs back to get in the push-up position, make a forward leap to regroup your legs, then get up. Then the exercise can be made more complex by putting the torso on the ground or doing an extension jump when you get up.
Mountain climb is an effective exercise for spending calories while strengthening your legs and ABS.
Instructions: stand on the ground as if you want to do push-ups, then alternately bring your knees back to your chest.
Plank jumping jacks
A combination of cladding (plank) and jumping jack, the plank jumping jacks combines abdominal muscle building and energy expenditure. The best to refine your silhouette!
Instructions: The starting position is the same as for the mountain climber, in the pump position. The exercise then consists of spreading and then tightening the legs quickly to gain in intensity. At your convenience, you can also place yourself on the elbows, as if you were making conventional abdominal cladding.
The Kettlebell swing is a classic CrossFit. Involving many muscle groups, this exercise is interesting to spend calories while strengthening the muscles of the posterior chain (hamstrings, buttocks, rachis erectors).
Ideally, this exercise should be performed with a kettlebell, however, if you are not equipped you can perform this movement with a water bottle, a weighted balloon or a dumbbell.
Instructions: Spread your feet and flex your legs to tilt the pelvis back. Pass the kettlebell between your legs and then in front of you at shoulder height. It is the hip extension that initiates the movement.
This exercise is interesting for overweight people who want to lose weight as it mobilizes large muscle groups (energy-intensive) without shocks. The joints are therefore preserved and the thighs and buttocks are muscle-bound.
Instructions: Make slow and controlled slots in a straight line. Your knee will have to come close to the ground. Big steps will focus on the buttocks and hamstrings, while smaller steps will focus on your quadriceps.
Here again, water bottles or dumbbells will be appreciated in order to increase the intensity of this exercise to lose weight.
We’ve already told you, skipping rope is an ideal weight loss exercise! It is, therefore, a fitness accessory to be purchased when you want to define yourself at home. At two feet, Bell-foot, back, moderate or high intensity … anything is possible!
The squat is useful for strengthening the thighs and buttocks. However, when it comes to weight loss, jump squat, or jump squat, is the preferred choice. Be careful, this exercise will not allow you to refine only your thighs, but your entire body.
Instructions: Make a squat, followed by an extension jump, and so on. When you receive the jump, be sure to break the fall. For this purpose, one receives oneself rather on the tip of the feet, bending one’s legs to leave directly on a squat. This will preserve your back and knees while spending a lot of calories!
The jumping jack is a simple and effective weight loss exercise, easy to integrate into a home gym.
Instructions: Start feet together, arms along the body. The exercise then consists of a first jump by pulling the legs and arms apart at the same time, and a second jump by tightening the arms. This sequence can be repeated more or less rapidly during a given time or number of repetitions. It is up to you to manage your effort according to your abilities and objectives.
Like all exercises with jumps, jumps allow you to spend as many calories as possible and lose weight. However, this exercise is not recommended for overweight people in order to preserve back, knees and ankles.
Instructions: From the slot position, make a tonic jump and cross your legs to receive yourself in the slot position but having changed support. Chain these jumps more or less quickly. Are your thighs getting warm? It’s normal.
The vacuum does not directly allow to lose weight. However, it solicits the transverse muscle, allowing for a flatter belly. So we think it’s important to include it in your training program, especially at the end of the session.
Instructions: Lie on your back. Take a deep breath while tucking your tummy. Continue to breathe calmly through your nose while keeping your navel depressed to the ground. Hold the contraction for a few seconds then release the pressure by exhaling before performing on a new repeat.
Note: You should do 3 types of exercise in a day for one week. Moreover, strictly follow the above 7 days diet plan with a workout plan which has been mentioned above. You will get an amazing body and lose your weight in a week by following the above instruction.
If you have decreased your weight with some other strategies please do not forget to share with us in the comment section. Stay Blessed.