When it comes to losing those unwanted pounds, the simplest, fastest way to make impactful, lasting change is to form good habits you can actually stick with for life.

That’s why this diet program for weight loss involves an easy-to-follow meal planning guide plus simple workout routines.

As you may know; there are many ways to lose the extra weight quickly...

However, If you don't have iron willpower, hunger will cause you to give up on these plans quickly.

But if you make sure that you follow this diet program for weight loss you’ll be more likely that you’ll:

  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.

diet program for weight loss

Diet Program For Weight Loss

Before we dive into meal plans and workout routines, you need to follow some tips if you want to get higher success with this diet program for weight loss.

10 Proven Weight Loss Tips

  • Don't skip breakfast:

Skipping breakfast won't help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

  • Drink More Water:

water for weight loss

It is often claimed that drinking water can help with weight loss — and that’s true.

Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories which will help you during this diet program for weight loss.

  • Don't ban foods:

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. 

There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.

  • Use Smaller Plates:

use smaller plates

Using smaller plates has been shown to help some people automatically eat fewer calories.

However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected!

  • Eat Spicy Foods:

Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly.

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness.

  • Chew More Slowly:

Your brain may take a while to register that you've had enough to eat. 

Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

Also, consider chewing your food more thoroughly during this diet program for weight loss.

Studies show that increased chewing may reduce calorie intake at a meal.

  • Get Good Sleep:

sleep to lose weight

Sleep is highly underrated but may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.

  • Don't stock junk food:

One of the most important tips that you need to follow during this diet program for weight loss. 

To avoid temptation, try to not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. 

Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice.


  • Read food labels:

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

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If you are willing to follow these tips along with the diet program for weight loss that I’ll share with you in a moment, you can then eat good food until you’re full and still lose a ton of fat!

Diet Program For Weight Loss

Let’s start with meal plans then we’ll move to workout routines.

Weight Loss Meal Plan

We’ll opt for 5 days 1,200-Calorie Meal Plan that will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas.

While 1,200 may be the right number for some people, it can be super restrictive for others, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute.

That’s why we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity — and adding more fruit at snack time, too.

You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied.

The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal (and snack) at a time!

All right! Let's start with the weight loss meal plans!

weight loss meal plan

Day 1:

  • Breakfast:
For the first day of your diet program for weight loss: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie.

Grab 1 or 2 hard-boiled eggs on your way out the door.

  • Lunch:
Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% whole-grain toast, bagel thin, or English muffin and 1 cup of grapes.

  • Dinner:
Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill.

Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato (as desired).

Day 2:

  • Breakfast:
In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk.

Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.

  • Lunch:
To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana.

  • Dinner:
Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed.

Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Day 3:

  • Breakfast:
For the third day of your diet program for weight loss: Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. 

Microwave 30 seconds on high.

Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon slivered almonds.

  • Lunch:
Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. 

Eat with 2 cups of raw veggies and 1/4 cup of hummus.

  • Dinner:
Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. 

Add spices, herbs, and seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.

Day 4:

  • Breakfast:
Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. 

Serve with 8 ounces fat-free milk.

  • Lunch:
Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tablespoon mayonnaise, mustard, cucumber, and onion slices. 

Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

  • Dinner:
Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. 

Heat through. Eat with 3 cups spinach sauteed with garlic in 1 tablespoon olive oil.

Day 5:

  • Breakfast:
Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.

  • Lunch:

Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.

  • Dinner:
Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. 

Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with single-serve ice cream (like any of these delicious picks!) for dessert.

Just because your diet program for weight loss is healthy, doesn't mean it has to be boring!

Now let’s move to workout routines!

Weight Loss Workout Plan

Here's the thing: Working out isn't enough on its own to make this diet program for weight loss happens.

There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases.

If you want to lose weight, adopting healthy eating habits has got to be step numero uno.

To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume, and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other ways you put your muscles to work each day.

Other lifestyle habits, like sleep and stress management like we mentioned earlier, and also health conditions (think thyroid issues, to name just one of many) also affect your weight.

Point is, weight loss is a complicated and extremely personal journey that doesn't look or work the exact same way from one person to the next.

Now that we've set the expectations a bit (sorry if it sounds a little bit complicated!), let's get to the workouts that you need to include in your diet program for weight loss.

  • Interval Training:

The number one training method the experts turn to again and again for weight loss: interval training.

What's that? "Any form of exercise where your heart rate spikes and then comes down repeatedly," says Rilinger.

This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again.

That active recovery portion is key.

High-intensity interval training, or HIIT, is one of the many styles you can do.

Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training.

  • Weight Training:

Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger.

Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat so you need to include it on your diet program for weight loss.

Diet Program For Weight Loss

Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you're not working out.

The effect isn't enormous, but building muscle means more muscle mass to churn through calories as you go about your day.

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  • Running:

All you need is a pair of sneakers before you head out the door!
But if weight loss is the name of your game find a hill you can sprint up, or crank the incline on that treadmill.

"Running up hills forces you to work your glutes and legs —two of your body's biggest muscle groups— even more, which requires smaller muscle recruitment and more energy expenditure," explains Rosante.

As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns.

But proper form here is key.

  • Yoga:

OK, so yoga alone isn't a great workout for weight loss.

But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like boot camp class).

But that's not all. "Yoga requires balance and stability, which promotes functional strength, and it helps our mental health," she says.

Aim to squeeze it in at least once a week. 

And if you can't make it to the studio, there are plenty of flows you can do at home to take your diet program for weight loss to the next level!

  • CrossFit:

There's a reason CrossFit has become such a booming part of the workout industry.

The most important thing to find when looking for the box (CrossFit slang for "gym") that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury. 

Diet Program For Weight Loss - Conclusion

That was all for this article, by implementing the first 10 tips mentioned earlier along with diet program for weight loss you’ll be able to start dropping your first unwanted body fat and keep them away!

Since the goal of this weight loss plan is to reduce fat and keep it away for the long term.