30 days fast weight loss diet plan 1200 calories For Men and Women

30 days easy and fast weight loss diet plan 1200 calories For Men and Women

Table Of Contents
  1. Eat everything in moderation
  2. Eat frequently to keep blood sugar balanced
  3. Balance the food you eat with physical activity
  4. Eat breakfast every day
  5. Make food choices that are moderate in sugar content. 
  6. Slow down to eat.
  7. Keep an eye on portions.
  8. Don’t rely on willpower.
  9.  Identify emotional triggers that may be making you overeat
  10. Eat regularly
  11.  Don’t drink your calories
  12. Cook at home often
  13. Tip # 1: Drink more water
  14. Tip # 2: Eat more often
  15. Tip # 3: Move more
  16. Choosing diet plan according to your life style
  17. Consider the risks
  18. Diets for Fast Weight Loss 
  19. Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 1 
  20. Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 2
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  22. Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 3
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  28. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 7 
  29. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 8 
  30. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 9
  31. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 10
  32. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 11 
  33. Jogging: 15-20 minutes
  34. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 12 
  35. Jogging: 15-20 minutes
  36. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 13
  37. Jogging: 15-20 minutes
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  39. Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 14 
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Hey you! Yes, you. 

You’re here because you need a healthy yet effective weight-reducing diet plan for effective weight loss. You will get that in a while. But let me take a wild guess,

I’m writing down some questions that you have in mind right now.

If you have these questions in your mind, then you’re in the right place. I have given answers to these and many other questions in this article below: 

I have answered all these questions in a very precise and easy way that you can understand. Just read and give your comments at the end.

Tips to be successful during your dieting 

I am sharing 12 useful and well-researched diet plan tips that you can follow regardless of your height, weight and body type.

Eat everything in moderation

This might seem simple and easy but is extremely important for your diet. Our dietitians recommend eating a variety of foods daily like all kinds of fruit, whole grains, fish, seeds, eggs and veggies. Eating a variety of foods keeps your diet healthy, enjoyable, interesting and nutritious!

Eat frequently to keep blood sugar balanced

Eating a balanced diet means a balanced meal containing sufficient carbs, fats and protein. It also means that you should not go more than four hours without eating a meal or snack. Keeping blood sugars balanced also helps us make good food choices and keeps AUR taste buds satisfied.

Balance the food you eat with physical activity

Like literally, everything should be balanced. Physical activity is very important is our daily lives as it helps to increase metabolism. For adults, it is necessary to workout 2.5 hours per day!

Eat breakfast every day

Breakfast is the most important meal of the day. It gives you the quick start and energy to start your day. Eat breakfast daily even if you don’t feel like eating. It also jumps start your metabolism for the day.

Make food choices that are moderate in sugar content. 

Sugar products are the binge food choices for many people in the United States. Sugar is also important for our body as our brain needs glucose to work. Eat sugar in moderation.

Slow down to eat.

You should slowly chew your meal instead of rushing, slamming down food as an afterthought in your already busy schedule. Remember it takes fifteen to twenty minutes to satisfy your hunger. The more you chew your meal, the longer it will take to go into your stomach and you can eat less and lose your weight by following this simple process. Slow down and allow your mind and body to know it’s satisfied.

Keep an eye on portions.

Don’t overeat and don’t think that “this food won’t be enough and I would be hungry after one hour, so I should eat my heart out”. It’s a BIG NO. you should check serving size on food labels, sometimes small packs contains more calories.

Don’t rely on willpower.

Don’t just rely on willpower, instead you should control your food intake or food environment so that you couldn’t unnecessarily eat and overfill your plate when you’re hungry. Moreover, you don’t have to control everything in your food environment, you just have to keep aware of hidden food urges and traps that makes you overeat. Its very necessary to keep your diet and food intake balanced if you want to quickly reduce your weight in 1 week or 2 weeks’ time.

 Identify emotional triggers that may be making you overeat

It happens. It happens very rapidly to some people that while on weight lose diet they became stressed, depressed or upset due to their weight loss diet plans and due to reduce or zero intake of carbs and sometimes fats. These rapid changes can make you feel happy and sad, lonely or excited in no time due to chemical imbalances. You don’t have to worry, it happens if you want to lose 20 pounds (ca. 9 kg) weight in a week. You just have to distinguish between emotional, real and hunger eating. You should rate your fullness/hunger levels before, during and after eating your meal.

If you often eat for reasons other than hunger, find some low calorie biscuits or cucumbers can really help in these situations.

Eat regularly

It’s a misconception among many individuals that going longer than a few hours without eating anything makes them more likely to overeat. You should find a meal routine that works best for you.

 Don’t drink your calories

Drinks are not as satisfying and filing as solid foods, and people usually do not compensate the liquid calories by eating less food. It’s okay to drink shakes but you should not drink beverages or carbohydrate drinks to fill your needs. If you are an alcoholic and consume alcohol on regular basis then you should that more calories and alcohol can have a bad effect on your weight loss diet plan.

Cook at home often

This is a very good practice and it helps you balance your oil, salt, veggies, meat and protein in your regular diet. Studies shows and proved that those people who eat out regularly has many difficulties reducing their weight as compared to people who cook their food in their homes.

Proven weight loss tips for women

weight loss before and after images keto intermittent body building paleo keto diet women

During the last decade, the US has seen a huge increase in the number of people considered as obese by society and the medical community. In fact, many people call it an obesity epidemic. 

To overcome this issue, many companies have come up with many weight loss supplements and weight loss pills, weight loss powders and weight loss lotions. Many were effective and many were not.

Obviously, the same goes for the diet and weight loss industry as well. There are many weight loss diets going around now, you can actually pick one and in a year’s time still would have more to choose from.

Tip # 1: Drink more water

You should drink at least 2 liters of water every day. Many US and Australian citizens are borderline hydrated and so their bodies are working on water starvation reflexes and are not filusing the bad toxins and junk out of their system.

Tip # 2: Eat more often

You might have thought that you have read it wrong, I might have made a mistake and wrote to eat more and instead it should have been to eat less, right? No, I have written it right, You should eat more in order to lose weight and to fire up your metabolism. Get your body out of starvation mode. Start your day with a healthy breakfast and move along with healthy food all around your day.

Tip # 3: Move more

It totally depends on your daily routine. You should move more than your daily routine. Park one or two blocks away from your office, play more often with your kids, spend more time working out at the gym. Start some sports, make it fun. Cardio and running is not the only way of burning fat.

How to Choose a Quick Weight Loss Diet Plan 

Whether you want to lose 10 kgs or 40 kg, you can become very confused when you try to find hundreds of weight loss plans in the market. You should choose according to your food, living style and diet. I am suggesting some tips that you can use while choosing a weight loss diet plan for yourself.

Choosing diet plan according to your life style

This is the main part or you can say, a very important step, you should choose an effective and healthy weight loss diet plan for yourself according to your lifestyle. A diet plan that works on someone, doesn’t mean it would work on you too. You must consider your daily routine, food you like; for example you like fish and chicken but don’t like lamb or red meat then you shouldn’t include that in your diet plan. Do you like veggies? Do you like boiled, stir-fry or deep-fried dishes? These and many other questions, you should consider before starting your weight loss diet plan whether you are a male or female, it doesn’t matter.

Consider the risks

Some weight loss diet plans are risky than others when it concerns weight loss or your health. You should always consider your health first and ask female doctor health advice before going through any diet plan for your weight loss.

Types of Weight Loss Diets

There are so many weight loss diets in the market, each one has its own advantage and usages. It’s very useful for you to study different types of diet plans and choose the best according to your lifestyle before starting your weight loss journey. Here I’m mentioning some of those diets which will help you reduce 10, 20 or even 30 pounds (ca. 14 kg) in a month.

Diets for Fast Weight Loss 

Well, quick weight loss diets within a short time range aren’t recommended for every person and are not very effective for long term, there are some quick and fast result weight loss plans that can help you reduce 10, 20 or even 30 pounds (ca. 14 kg) weight in 30 or 40 days time. The list include:

  • Low carb diet (Keto diet)
  • Water diet 
  • Banana diet
  • Water fasting 
  • Juice fasting 
  • Alternate day fruit/vegetable fasting 
  • Dr. Sebi diet
  • Noom diet
  • 1200 calories diet
  • Keto ultra diet
  • Golo diet
  • Dubrow diet
  • Sirtfood diet
  • No carbs no sugar diet
  • Endomorph diet

And many more. I will explain briefly below 

  • Low carb diet: you consume fewer carbs and more fat and protein. It helps you lose weight quick.
  • Water diet : You don’t eat, just water. 
  • Banana diet : you just have to eat bananas in your diet, nothing else. 
  • Water fasting: It is same as water diet, but slightly different
  • Juice fasting: You have to drink juices of vegetables and fruit
  • Alternate day fruit/vegetable fasting : One day you eat vegetables and next day fruits. It work on alternate days
  • Dr. Sebi diet: Sebi’s diet is that it restricts large groups of food, such as all animal products, wheat, beans, lentils, and many types of vegetables and fruit. In fact, it’s so strict that it only allows specific types of fruit.
  • Noom diet : The Noom diet is a personalized weight loss plan available through the phone app of the same name. The app’s creators claim that it helps people reach their personal weight goals. The Noom app provides its users with a personalized diet plan and access to a health coach.
  • 1200 calories diet : You have to eat 1200 calories everyday for 30 days, and you feel a drastic change in your weight and lifestyle.
  • Dubrow Diet: The Dubrow Diet encourages consuming non-starchy vegetables, lean proteins, healthy fats, dairy, fruit, nuts, seeds, and calorie-free beverages.
  • Sirtfood diet: used by Adele, heavyweight champion David Haye, and Pippa Middleton—that will help you lose seven pounds in seven days while experiencing lasting energy and eating all the foods you love. Over the past few years, fasting has become a popular diet option.
  • No carbs no sugar diet: Just by name you can understand, that you have to just eat protein and fat in your diet plan to lose weight
  • Endomorph diet: Diet plan constructed for male and females having endomorph bodies.

Shopping List for 30 day plan

This list contains most (not all) of the foods on the 30 days diet plan. Please feel free to ask any questions in the comments.

  • Eggs 
  • Duck 
  • Chicken 
  • Goose 
  • Poultry 
  • Chicken 
  • Duck 
  • Turkey 
  • Meat/Game 
  • Lamb 
  • Beef 
  • Pork 
  • Venison 
  • Gluten free sausages (More than 80% meat) 
  • Unsmoked bacon

Fish/Seafood 

  • Anchovies 
  • Salmon 
  • Sardines 
  • Mackerel 
  • Herring 
  • Shrimp 
  • Sea Bass 
  • Scallops 
  • Mussels 
  • Crab 
  • Squid 
  • Cod 
  • Pollock 
  • Haddock 
  • Lemon Sole 
  • Dover Sole 
  • Halibut 
  • Trout 
  • Tuna

Vegetables 

  • Asparagus 
  • Broccoli 
  • Brussel 
  • Sprouts 
  • Butternut 
  • Squash 
  • Cabbage 
  • Carrots 
  • Cauliflowers 
  • Celery 
  • Celeriac
  • Macadamias 
  • Pecans 
  • Pistachios

Weight loss Food List:

Nuts (almonds, cashews, walnuts) Cooked Meat ready to eat (chicken, ham, turkey, beef) Greens – a bag of spinach / mixed leaf salad Biltong (beef jerky) – (peppered) Boiled eggs with spinach (ready to eat) Fruit (apple, mango, blueberries, pineapple) (just one portion) Naked bars or trek bars (Just one portion) Carrots / celery with hummus (snack pot) Dark chocolate small bar (above 70%)

30-Days Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women

So, after my study and research of 6 years, I had come across with a weight reducing diet plan that guarantees your weight loss. You can guarantee lose 10-20 kg’s or 30-40 pounds within a month.

Before reading and implementing this, you have to make a promise to me that you will follow this plan by any hook or crook, no matter what. You promise this and I promise that you will guarantee lose weight through it.

We will follow this pattern:

-You have to follow same routine in one week then it will change further

-1st week will be 800 calories then 2nd week 900 then from 3rd week 1200 calories

-We will include various types of personalized diet plans which everyone can eat and will like.

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 1 

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups (0.71 l) black coffee, 6 liter of water on daily basis

Exercises:

  • CHEST: (choose weight according to your strength)
  • ·Incline DB Press 3 Sets 20 Reps.
  • ·Flat Bench Press 3 Sets 20 Reps.
  • ·Cable Crossover High to Low 3 Sets 20 Reps.
  • ·Crunches : 3 sets of 50 reps
  • ·Walk : 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 2

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups (0.71 l) black coffee, 6 liter of water on daily basis

Exercises:

  • SHOULDERS: (choose weight according to your strength)
  • ·Side Lateral Raises 3 Sets 20 Reps
  • ·Seated Arnold Press 3 Sets 20 Reps
  • ·Bent Over Dumbbell flies 3 sets 20 Reps
  • ·Leg Raises (as much as you can do)
  • ·Walk : 20 minutes

 

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 3

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup (0.24 l) black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups (0.71 l) black coffee, 6 liter of water on daily basis

Exercises:

  • Triceps: (choose weight according to your strength)
  • ·Superset : Triceps push down + Straight arm pull down : 3 Sets 20 Reps
  • ·Crunches : 3 sets of 50 reps
  • ·Walk : 20 minutes

 

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 4 

Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)

Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)

Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)

Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

BACK: (choose weight according to your strength)

·Back pulley 3 Sets 20 Reps.

·Front pulley 3 Sets 20 Reps.

·Seated rowing 3 Sets 20 Reps.

·Hanging leg raises : It depends on how much you can do according to your body weight

·Walk : 30 minutes

 

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 5

Breakfast: 2 bread slices – small, 6 egg whites, 1 cup (0.24 l) black coffee or black tea (66+ 68 + 1 = 134 calories)

Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)

Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)

Use 3 cups (0.71 l) black coffee, 6 liter of water on daily basis

Exercises:

BICEPS: (choose weight according to your strength)

·Wide grip bicep curls 3 Sets 20 Reps.

·Close grip biceps curls 3 Sets 20 Reps.

·Preacher curls 3 Sets 20 Reps.

·Hammer curl Dumbbell 3 Sets 20 Reps

·Inclined Dumbbell Curl 3 Sets 20 Reps

·Crunches : 3 sets of 50 reps

·Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 6 

Breakfast: 2 bread slices – small, 6 egg whites, 1 cup (0.24 l) black coffee or black tea (66+ 68 + 1 = 134 calories)

Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)

Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)

Use 3 cups (0.71 l) black coffee, 6 liter of water on daily basis

Exercises:

Legs Day: (choose weight according to your strength)

·Squats 3 Sets 20 Reps.

·Leg Extensions Press 3 Sets 20 Reps.

·Walking lunges 3 Sets 20 Reps.

·Laying leg curls 3 sets 20 reps

·Calf raises 3 sets 20 reps

·Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 7 

Breakfast: 2 bread slices – small, 6 egg whites, 1 cup (0.24 l) black coffee or black tea (66+ 68 + 1 = 134 calories)

Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)

Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)

Use 3 cups (0.71 l) black coffee, 6 liter of water on daily basis

Exercises:

You will take rest today. (No exercise)

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 8 

Breakfast: 2 Bran Bread Slices, 4 boiled eggs without yolk, 10grams almond, 1 cup (0.24 l) black coffee or black tea

Lunch: 100g Boiled Rice, 200 grams chicken/beef/mutton/fish

Dinner: 200g chicken/beef/mutton/fish, 2-3 small cucumbers

Exercises:

CHEST: (choose weight according to your strength)

·Incline DB Press 3 Sets 20 Reps.

·Flat Bench Press 3 Sets 20 Reps.

·Cable Crossover High to Low 3 Sets 20 Reps.

·Cable fly 3 sets 20 reps

·Butterfly press 3 sets 20 reps

·Crunches : 3 sets of 50 reps

·Walking : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 9

Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea

Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice

Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

SHOULDERS: (choose weight according to your strength)

•Side Lateral Raises 3 Sets 20 Reps

•Seated Arnold Press 3 Sets 20 Reps

•Bent Over Dumbbell flies 3 sets 20 Reps

•Front dumbbell raises 3 sets 20 reps

•Reverse pec deck fly 3 sets 20 reps

•Shrugs (x3 time’s weight. For example if you’re doing 5kg side lateral raises (on each side) then you should do 15kg shrugs)

•Leg raises (as much as you can do)

•Jogging: 10 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 10

Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea.

Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice

Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

BACK: (choose weight according to your strength)

•Back pulley 3 Sets 20 Reps.

•Front pulley 3 Sets 20 Reps.

•Seated rowing 3 Sets 20 Reps.

•Hanging leg raises : It depends on how much you can do according to your body weight

•Jogging : 10 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 11 

Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup (0.24 l) black coffee or tea

Lunch: Smoothie made from your choice of fruits + 1 bowl of salad

Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 12 

Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup (0.24 l) black coffee or tea

Lunch: Smoothie made from your choice of fruits + 1 bowl of salad

Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 13

Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea

Lunch: Smoothie made from your choice of fruits + 1 bowl of salad

Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 14 

Breakfast: 2 slices of bran bread, a whole egg and some egg whites

Lunch: 2 Sweet potatoes (medium/small) with 150 grams of chicken/mutton/fish/beef meat

Dinner: Plain low fat yogurt with 2 carrots, 2 cucumbers and 1 apple

Exercises:

Legs Day: (choose weight according to your strength)

•Squats 3 Sets 20 Reps.

•Leg Extensions Press 3 Sets 20 Reps.

•Walking lunges 3 Sets 20 Reps.

•Laying leg curls 3 sets 20 reps

•Calf raises 3 sets 20 reps

•Crunches : 3 sets of 50 reps

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 15 

Breakfast: 2 slices of bran bread, a whole egg and some egg whites

Lunch: CHEAT MEAL (YES, I KNEW YOU WERE WAITING FOR THIS 😉

Dinner: A Couple of Low Fat Cheese Sticks and any fruit of your choice

Exercises: REST

 Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 16 

Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee

Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake

Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables

Exercises:

BICEPS: (choose weight according to your strength)

•Wide grip bicep curls 3 Sets 20 Reps.

•Close grip biceps curls 3 Sets 20 Reps.

•Preacher curls 3 Sets 20 Reps.

•Hammer curl Dumbbell 3 Sets 20 Reps

•Inclined Dumbbell Curl 3 Sets 20 Reps

•Crunches : 3 sets of 50 reps

•Walk: 20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 17 

Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee

Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake

Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables

Exercises:

SHOULDERS: (choose weight according to your strength)

•Side Lateral Raises 3 Sets 20 Reps

•Seated Arnold Press 3 Sets 20 Reps

•Bent Over Dumbbell flies 3 sets 20 Reps

•Leg Raises (as much as you can do)

•Walk : 20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 18 

Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea

Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice

Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises: CHEST: (choose weight according to your strength)

·Incline DB Press 3 Sets 20 Reps.

·Flat Bench Press 3 Sets 20 Reps.

·Cable Crossover High to Low 3 Sets 20 Reps.

·Crunches : 3 sets of 50 reps

·Walk : 20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 19 

Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea

Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice

Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

·Jogging : 40 minutes – 1 hour

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 20 

Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee

Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice

Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Exercises:

Shoulders

•Barbell Overhead Shoulder Press 3 Sets 20 Reps

•Seated Dumbbell Shoulder Press 3 Sets 20 Reps

•Front Raise 3 sets 20 Reps

•Reverse Pec Deck Fly 3 Sets 20 Reps

•Bent-Over Dumbbell Lateral Raise 3 sets 20 reps

•Jog : 20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 21 

Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee

Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice

Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Exercises:

BICEPS: (choose weight according to your strength)

•Wide grip bicep curls 3 Sets 20 Reps.

•Close grip biceps curls 3 Sets 20 Reps.

•Preacher curls 3 Sets 20 Reps.

•Hammer curl Dumbbell 3 Sets 20 Reps

•Inclined Dumbbell Curl 3 Sets 20 Reps

•Crunches : 3 sets of 50 reps

•Walk: 20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 22 

Breakfast: A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk

Lunch: 2 fruits of your choice + 1 glass milk shake

Dinner: 2 boiled potatoes + 200 grams of chicken breast

Exercises:

Legs Day: (choose weight according to your strength)

·Squats 3 Sets 20 Reps.

·Leg Extensions Press 3 Sets 20 Reps.

·Walking lunges 3 Sets 20 Reps.

·Laying leg curls 3 sets 20 reps

·Calf raises 3 sets 20 reps

·Crunches : 3 sets of 50 reps

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 23 

Breakfast: Cheat day (Eat anything you want)

Lunch: Cheat day (Eat anything you want)

Dinner: Cheat day (Eat anything you want)

Exercises: 2 hours walk or light jogging

 Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 24 

Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea

Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish

Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread

Exercises:

CHEST + Shoulders: (choose weight according to your strength)

•Incline DB Press 3 Sets 20 Reps.

•Flat Bench Press 3 Sets 20 Reps.

•Cable Crossover High to Low 3 Sets 20 Reps.

•Barbell Overhead Shoulder Press 3 Sets 20 Reps

•Seated Dumbbell Shoulder Press 3 Sets 20 Reps

•Front Raise 3 sets 20 Reps

•Crunches : 3 sets of 50 reps

•Walk : 20 minutes

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 25

Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea

Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish

Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread

Exercises:

Biceps and triceps

•Wide grip bicep curls 3 Sets 20 Reps.

•Close grip biceps curls 3 Sets 20 Reps.

•Preacher curls 3 Sets 20 Reps.

•Hammer curl Dumbbell 3 Sets 20 Reps

•Inclined Dumbbell Curl 3 Sets 20 Reps

•Rope Triceps Pushdown 3 Sets 20 Reps

•Triceps dips 3 Sets 20 Reps

•Overhead triceps extension 3 Sets 20 Reps

•Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 26 

Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea

Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.

Dinner:  1 chapatti plus, ½ cup vegetable curry

Exercises:

Legs Day: (choose weight according to your strength)

•Squats 3 Sets 20 Reps.

•Leg Extensions Press 3 Sets 20 Reps.

•Walking lunges 3 Sets 20 Reps.

•Laying leg curls 3 sets 20 reps

•Calf raises 3 sets 20 reps

•Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 27 

Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea

Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.

Dinner:  1 chapatti plus, ½ cup vegetable curry

Exercises: Back and triceps workout plan

•Cable Lat Pull Down 4 sets of 15 reps

•Barbell Bent-Over Rows 4 sets of 15 reps

•Lateral Lunge with Triceps Extension 4 sets of 15 reps

•Cable Triceps Push Down 4 sets of 15 reps

•Triceps Push-Ups 4 sets of 15 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 28 

Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea

Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.

Dinner:  1 chapatti plus, ½ cup any curry

Exercises: 1 hour walk or light jogging

 

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 29 

Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea

Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.

Dinner:  1 chapatti plus, ½ cup any curry

Exercises:  

Biceps and triceps

•Wide grip bicep curls 3 Sets 20 Reps.

•Close grip biceps curls 3 Sets 20 Reps.

•Preacher curls 3 Sets 20 Reps.

•Hammer curl Dumbbell 3 Sets 20 Reps

•Inclined Dumbbell Curl 3 Sets 20 Reps

•Rope Triceps Pushdown 3 Sets 20 Reps

•Triceps dips 3 Sets 20 Reps

•Overhead triceps extension 3 Sets 20 Reps

•Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 30 

Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea

Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.

Dinner:  1 chapatti plus, ½ cup any curry

Exercises:

Legs Day: (choose weight according to your strength)

•Squats 3 Sets 20 Reps.

•Leg Extensions Press 3 Sets 20 Reps.

•Walking lunges 3 Sets 20 Reps.

•Laying leg curls 3 sets 20 reps

•Calf raises 3 sets 20 reps

•Crunches : 3 sets of 50 reps

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