Meal and workout plan for lean body

Losing weight and getting in shape is not that easy. You need to put lots of effort to achieve it. 

If you are serious about it and if you give it your hundred percent, then no one can stop you from achieving it.

The more your weight is, the more efforts you have to put.

Some people think that they can lose weight without exercising but it's not true. You can not burn fat without exercising.

You must be following both the things to achieve your goal fast.

All you need to do is to follow this meal and workout plan.


Meal plan

Lose weight in 30 days plan, lose weight in 30 days


Breakfast (1st meal)

Breakfast is the first as well as the most important meal of the day.

You indeed lose weight when you skip the meal because you are not consuming calories but it is also true that you invite many health issues that are enough to make you unhealthy.

Either your goal is weight gain or weight loss, breakfast plays a very important role in both cases and you should never skip it. 

Your breakfast should be complex and healthy.

You can add the following things in your breakfast for best results: 
  • Boiled water
  • Egg whites
  • Spinach juice/smoothie


How to consume

The first thing that you have to consume in your breakfast is boiled water.

Drink at least 2 glasses of boiled water before 15 minutes of your breakfast.

This will help you in getting rid of all the toxins that are responsible for bloating and unwanted weight gain.

Thereafter, you have to consume 2 egg whites.

Egg contains a good amount of protein which is responsible for muscle growth.

Be sure that you don't have to consume the yolk. It contains a very high amount of cholesterol and calorie which leads to weight gain. 

After all, drink a glass of spinach smoothie.

Spinach is one of the best weight loss foods because it contains a very less amount of calories and 0 fat.

After this breakfast, you don't have to consume anything until your lunch. So make sure you have to consume all of them.

In case you get hungry between this period, you can eat an apple or 50 grams of sprouted grams.


Lunch (2nd meal)

Lunch is the second meal that is taken after breakfast. 

At lunch, you have to eat simple and low-calorie foods.

You don't have to eat oily or spicy foods. They contain lots of fat and calories and you might gain weight instead of losing it.  

You need to add the following things in your lunch, they are best and contain low calories:
  • Apple cider vinegar
  • Pulse
  • Chapati
  • Green veggie
  • Salad


How to consume

The very first thing that you have to consume is Apple cider vinegar.

Apple cider vinegar is a great weight loss syrup and it helps you in losing weight.

All you need to do is to mix 2 tablespoons of ACV in a glass of water and drink it before 15-20 minutes of your lunch.

At lunch, you have to consume 3 chapatis, a bowl of cooked pulse and a bowl of green veggie (spinach or broccoli).

Along with that, you also have to consume salad in which you have to include tomato and onion.

One thing more you need to do is changing your eating style.

Chew every bite properly and then swallow it.

You won't believe but it also contributes to weight loss.

One thing more is that just after getting done with your meal, you don't have to drink water.

It may cause stomach maladies like acidity, indigestion and bloating which you will never want. 

Drink water after 25-30 minutes of your meal.

Make sure you don't have to eat anything between your lunch and the next meal. But in case you feel hunger, consume a cup of black coffee.

Black coffee is a great fat burner and it also suppresses your hunger.


Evening snacks (3rd meal)

After 4-5 hours of lunch, you get hungry and then you eat some snacks.
                              
In snacks, you have to eat something healthy and light.

You don't have to go for something spicy or oily because your goal is to lose weight in one month.

You need to consume the following things:
  • Date
  • Sprouted grams
  • Green tea


How to consume

You have to start off your meal with dates.

Eat 2 dates and then drink a glass of lukewarm water.

Studies have found that if you consume dates with lukewarm water, you lose weight.

Thereafter, eat a handful of sprouted grams. 

Sprouted grams contain very less amount of calories and they are also rich in fiber that makes you feel full for a long time.

After all these solid pieces of stuff, its time to go for some liquids.

Now, drink a cup of green tea.

It is undisputed that green tea is one of the best weight loss beverages and it is widely used.

These are the best snacks for weight loss and they are backed by science as weight loss foods.


Dinner (4th meal)

Dinner is the last meal of the day.

Though it's your last meal, it doesn't mean you would eat heavy and high-calorie foods.

Dinner should also be as simple as lunch.

The reason behind I say this because, after dinner, you do not burn the calories, you go to sleep.

So if you consume high-calorie foods such as chicken, mutton or fish, the calorie will be stored in your body for the whole night and that will add in weight gain.

This is the reason you should be consuming low-calorie foods, especially at night.

And keep one thing in your mind that you have to lose weight in ONE MONTH, not in one year.

You have to eat the following things:
  • Chapati
  • Salad
  • Rice/Brown rice
  • Pulse
  • Veggies
  • Curd


How to consume 

Again you have to take 2-3 chapatis, 1 bowl of pulse, salads along with veggies (you can have less spicy veggies) and 1 bowl of brown rice (or plain rice).

Here you can eat rice, it won't affect your body but you have to take only one bowl of it.

Try to add brown rice instead of plain rice in your meal because brown rice contains less calories as compared to plain rice.

You have to add lemon in your salad because lemon helps in the digestion of the food.

If you don't want to add it to your salad, you can simply mix the lemon juice in a glass of water and drink it after 30 minutes of your dinner.

The last thing you have to consume in your dinner is curd.

Curd contains a very good amount of protein.

You can also add a teaspoon of sugar to your curd for sweet taste.

Make sure that you have to drink the lemon water after 30 minutes of your dinner.

And here it ends.


Now it comes to talk about the exercises which you have to do along with your diet.

As I have mentioned that you must have to do some physical activities to burn calories and when you burn calories, you lose weight.


Workout plan


Lose weight in 30 days plan, lose weight in 30 days

These are the best exercises which you can perform to lose weight fast.

These exercises are best for burning calories and losing weight and that's why I have included them in this plan.

They are simple and you can perform them at home without a piece of equipment.

All you need is a mat.

You should know one thing that diet plays a 65% role and exercise/workout plays a 35% role. So you must do some exercises to achieve your goal. 


Plank

Lose weight in 30 days plan, lose weight in 30 days
Plank

Plank is a very good exercise for losing fat from belly, chest, and thighs. 

It is a yoga pose but it is also considered as an exercise.

This is a super-effective exercise and it comprises the contraction of different muscles of your body simultaneously

In this exercise, you need to lay down on your belly side and then you need to make your body in the same pose as the image above. 
                                           
You need to set a timer and be in that position for minutes.

Challenge yourself every day and increase the time limit. 

You will feel lots of stress on your belly and thighs but you have to be continued being in the same position.

You can also read this to know more about the best exercises for losing chest fat.


Upward plank

Lose weight in 30 days plan, lose weight in 30 days
Upward plank

Upward plank helps in losing weight from the back and hips. 

In this workout, the procedure will be the same as a plank but in this case, you have to make your body like an incline bench as shown in the image.

Though it is a little bit tougher than normal plank, it is best for burning fat from the backside of the body.
                                  
You need to stay in that position for minutes and try to make a mind-muscle connection because it helps you a lot to perform any exercise correctly.  


Human boat pose

Lose weight in 30 days plan, lose weight in 30 days
Human boat pose

Human boat pose is a yoga pose in which you need to make your body like a boat. 

In this exercise, you need to stay in the position as shown in the image above for minutes and you need to keep your body squeezed

This exercise is best for losing lower and upper belly fat and it also helps in losing fat from thighs. 
                                 
This exercise also strengthens your lower body.

You can set a timer while performing this exercise, it will help you to know your limits, and extend your limits every day.

It's not that easy to lose thigh fat because it is hard to create tension on thighs and that's why you must be performing this exercise regularly.


Push up

Strength exercises also needed to be performed.

Push up is one of the best exercises to get an amazing upper body.

Our compound muscles work while performing push-ups and it also helps you to burn lots of calories.

You must be performing at least 50 push-ups a day if you wish to have a lean body.

You might be knowing how to perform it because it is a very well known exercise and probably everyone can perform it.

If you don't know how to perform push up correctly then you must watch this video





Superman pose

This is also a very good yoga pose and it is performed for burning fat from the back and waist. 

You need to work on each major part of your body to lose weight.

This exercise is very simple and one can perform it easily. 
                                 
In this exercise, you need to lay down on your belly side and then you need to make your body straight and shape your body like a canoe.

Your hands should be straight and forward of your head and your whole body should be on your lower belly.

You can watch this video to learn how to perform it correctly-



While performing this exercise, you must be feeling lots of pain and stress on your entire back and if such happens, it means that you are performing it correctly. 

You have to stay in that position for minutes and try to increase the tolerance level every day.

This exercise provides strength to your back and helps you in burning lots of calories.


One thing which is also important and makes you look fat is face fat.

Chubby cheeks show that you are fat and it also looks awkward.

Here is the best way to lose face fat fast and get a defined and chiseled jawline. Make sure you have to follow them too. 


Conclusion

These are a couple of exercises which you must be doing to lose weight fast. You need to follow everything which is mentioned for the best result. 

Anyone can follow this meal and workout plan lose weight fast. All you have to do is to follow this plan religiously.

You need to follow the diet plan as well as exercise plan every day.

Regularity is the key so you have to be regular.

I assure you that if you do everything accordingly, you will see a new you after a few days.

Good luck.
Meal and workout plan for lean body Meal and workout plan for lean body Reviewed by Health and fitness on February 03, 2019 Rating: 5

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