The 7-day body makeover plan
Learn how to lose weight in a week
You can transform your body safely and healthily with this body makeover plan. Learn a new weight loss tip each day and apply it to your diet.
Day 1 – Today you MUST set some goals
Even the lovely Beyoncé couldn’t achieve her svelte figure if she didn’t set some realistic goals. You might have read that you need to set some solid targets if you want to lose weight in the past, but have you actually ever set some? Most people skip this stage of losing weight and never manage to stick to their diets as a result.
If you haven’t set a goal you have to start this body makeover plan by setting at least one, or we won’t let you move on to Day 2. So, think about what you want to achieve. Do you want to lose 5lbs, 15lbs, 50lbs? Do you want to be able to run a mile in eight minutes? Do you want to drop a dress size?
Once you have chosen a goal it’s time to get creative. Create a chart where you can monitor your progress visibly on a week-by-week basis. You should also set smaller goals that help you work towards achieving your main goal and add these to the chart. Setting up a rewards system is also good. For example, with every mini goal met treat yourself to a new book, a trip to the cinema or a new piece of kit.
Day 2 – Today you should address your diet
The last thing you should do is cut your calories drastically. If you do your metabolism will slow down and you will also lose muscle mass. This means that once you return to eating normally again you will not burn off as many calories as you used to and you may gain weight.
So, how much should you be eating?
There is not an exact number of calories you should be consuming if you want to lose weight because everyone requires different amounts. However, the general proportion of calories that should be provided by each of the major nutrients stays roughly the same for most people, as follows:
- 20 to 30 per cent fat
- 50 to 65 per cent carbohydrate
- 12 to 17 per cent protein
However, according to research done in 2000, when you are dieting and trying to lose fat you should adapt these amounts to the following:
- 20 to 25 per cent fat intake
- 50 to 60 per cent carbohydrate intake
- Remainder from protein (usually meaning protein intake will be a little higher)
Put this into practice
To cut your fat intake by roughly five per cent, limit the amount of fat-heavy sauces and processed meats you eat. Don’t cut out healthy dairy products though. It is thought that calcium can promote weight loss. To ensure you eat enough protein eat lean meat, eggs, fish and nuts, and eat wholegrain foods like brown rice and wheat bread to get your daily fix of carbohydrates.
Day 3 – Today you need to overhaul your exercise regime
Sweating it out on a treadmill every evening isn’t much fun and it’s also not the best way to makeover your body. Rest is the key ingredient in any training program and you need to let your body recover after a training session. Ideally you should have at least one rest day following each workout to facilitate recovery and to avoid fatigue and boredom.
To make sure you have the best exercise regime for you, create your own training plan so that you can schedule your sessions around your busy week. Aim to do around four sessions per week, doing a mix of cardio and weight training exercises. Finding something you love to do is the key to success when it comes to exercise. Try new sports, such as rock climbing, skipping or roller derby, attend some fitness classes and experiment with your exercise regime. Trust us, you’ll reap the benefits if you try a few new things, even if you consider yourself to be an exercise pro.
Day 4 – Today you need to beautify your body
No makeover plan would be complete without a beauty section because no matter how toned your body becomes and no mater how much weight you shed, if you don’t give your body a little TLC you will never feel body-confident.
Cellulite affects many women (as many as 80 per cent). Although it’s difficult to completely rid skin of that orange-peel look, you can help reduce the appearance of cellulite. You can body brush, drink more water and eat foods containing essential fatty acids, such as flaxseed oil and oily fish, to banish cellulite from your body.
Another tip that can help you to feel body-beautiful is to tackle any spots or acne you have. Applying an ice cube to a spot can help reduce the swelling and redness of the odd annoying spot, but if you suffer from acne research suggests that spearmint tea could reduce acne and hormone imbalances in women and might help you reduce the amount of spots you have.
Today you should target certain areas of your body, whether it’s your skin or your hair, that you want to improve and that will help you feel beautiful in your birthday suit.
Day 5 – Today you need to learn how to improve your posture
Poor posture can lead to health problems and can make you look less attractive. If you think you might be a sloucher, regularly realign your spine with this simple exercise. Stand with your back against a wall, keep your feet flat and tuck in your chin. Then walk away from the wall and see how long you can maintain this posture for.
You can help to improve your posture through exercises too. Strengthening your thigh muscles and your abdominal muscles will help you to maintain a good posture throughout the day and doing activities like Pilates and yoga can help you to stand up correctly and stop slouching.
Day 6 – Today you need to find ways to enjoy your body makeover plan
You know that if you enjoy doing something you are far more likely to dedicate time to it. Finding a way to enjoy your new body makeover plan is therefore essential if you want to maintain the positive changes you introduce into your life.
How you enjoy your makeover plan is down to who you are. If you love music then create lots of great playlists to accompany your exercise sessions, or if you love a gossip find a makeover buddy who also wants to change the way they look and who can follow the plan alongside you. If you’re a creative soul starting a blog might help you get the most out of your plan.
Adjusting your plan to fit you and finding enjoyment in it is the best way to achieve your goals.
Day 7 – Today you need to pull everything together
Your week of learning about how you can makeover your body should now be over and it’s time to think about ways you can incorporate all of the elements you have learned into a structured plan.
You need to think about your diet and your exercise, your beauty regime and your posture. If you feel a little lost remember that before you begin you must set a goal. Your makeover plan should be a lot easier to create once you have something to aim towards. Good luck!
Fancy reading more? Then find out how to boost your body confidence.