Sample weekly meal plan and exercise schedule on how to lose belly fat
Many people have difficulties understanding how to lose belly fat. They know the theory about losing fat from the belly but they do not know from where to start. To give you an idea of what you need to do to lose belly fat we have prepared a sample meal and exercise schedule. Following this plan will help you get into the right track and sooner or later you will get the results you want. Knowing exactly what you need to eat and what kind of exercises you need to perform can be very helpful in the beginning until you figure out your own meal and exercise schedule. What will bring you long lasting results is not a plan prepared by someone else but a plan that suits you own needs and requirements.
Menu for the week
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Breakfast (about 400 calories) | ||||||
| scrambled eggs with mushrooms and a sliced of Canadian Bacon sandwiched on two pieces of whole grain bread+1 cup of non-fat milkTotal: 410 calories | Waffles with Blueberry maple Syrup+1 glass of fresh orange juiceTotal: 380 calories | Fresh vegetables, scrambled egg, and ham sautéed in ginger and soy sauce+Mannicotti pancakes+1 cup of non-fat milkTotal: 411calories | Bagel with cottage cheese and Tomatoes+1 glass of fresh grape juiceTotal:415 calories | Spinach and bacon Omelette+1 cup of non- fat milkTotal:420 calories | Peanut Butter and banana pancakes+1 glass of fresh mango juiceTotal:415 calories | Vanilla Spice French toast with apple slices+1 glass of non-fat milkTotal:405 calories |
| AM Snacks (about 100 calories) | ||||||
| caloriesAir popper popcornTotal: 150 calories | Bow Tie-Pasta with red pepper sauceTotal: 95 calories | Carrots and Celery sticks with low fat yogurt dipTotal: 99 calories | Veggie FajitasTotal: 51 | 2 medium peachesTotal: 76 calories | A slice of Plain rice cakeTotal: 35 calories | Garbanzo bean burgersTotal: 56 calories |
| Lunch (about 300 calories) | ||||||
| Lean sloppy Joe burgerTotal: 244 calories | Grilled Chicken adobo with brown riceTotal: 350 calories | Cabbage rolls stuffed with lean ground beef, onion, rice, and tomato sauceTotal: 246 calories | Balsamic Roasted Pork LoinTotal: 299 calories | Roasted Veggies with CouscousTotal: 254 | Grilled Chicken Citrus SaladTotal: 290 calories | Spicy lime grilled shrimp+Baked gnocchiTotal: 380 calories |
| PM snacks (about 100 calories) | ||||||
| Pumpkin TacosTotal: 100 calories | Apple with peanut butterTotal:100 calories | Mushroom burgersTotal: 81 calories | Peach upside cakeTotal: 100 calories | A slice of Zucchini cakeTotal: 96 calories | 100 calorie sun chipsTotal: 100 calories | Dark- Chocolate Dipped StrawberriesTotal: 150 calories |
| Dinner (about 300 calories) | ||||||
| Baked Vegetable SpaghettiTotal: 290 calories | Asian beef with snow peasTotal: 203 calories | Tuna Salad wit fresh Dill+200 grams of grilled chicken breastTotal: 275 calories | Pineapple and cranberry salad with 100 grams of baked king salmonTotal: 250 calories | Grilled Flank steak with Dijon Mustard and Worcestershire sauceTotal: 305 calories | Warm Chicken and Mango SaladTotal: 310 calories | Shrimp Garden salad+rice with black beansTotal:222 calories |
| Total Daily Calories | ||||||
| 1254 | 1128 | 1112 | 1115 | 1151 | 1150 | 1213 |
Exercise plan for the week
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Cardio exercise | ||||||
| 30 mins elliptical trainerTotal: 387 calories | 30 minsRunning 5 mphTotal:288 calories | 30 mins Bicycling / cycling 14-16 mphTotal:360 calories | 30 mins Rope jumpingTotal: 342 calories | 30 mins Ski machineTotal: 328 calories | 30 mins Rowing machineTotal:297 calories | 30 mins JoggingTotal: 238 calories |
| Flexibility Exercise | ||||||
| 30 minsStretchingCalories: 135 calories | 30 minsCalisthenicsTotal: 153 calories | 30 minsTai ChiTotal: 136 calories | 30 minspower yogaTotal: 175 calories | 30 minsAshtanga yogaTotal: 175 calories | 30 minsModerate speed PilatesTotal: 175 calories | 30 minsVinyasa YogaTotal: 297 |
| Strengthening exercise | ||||||
| 25 countsPushups – moderateTotal: 171 calories | 25 countsSitups / crunches – moderateTotal: 153 calories | 25 countsWeight lifting – generalTotal: 117 calories | 25 countsPushups – moderateTotal: 171 calories | 25 countsSitups / crunches – moderateTotal: 153 calories | 25 countsWeight lifting – generalTotal: 117 calories | 25 countsSitups / crunches – moderateTotal: 153 calories |
See also: Exercises to lose belly fat and best way to lose belly fat