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 1. Shape.com
 2. Weight Loss
 3. Weight Loss Tips
 4. A Monday-Sunday Diet Plan to Lose Weight in a Week


A MONDAY-SUNDAY DIET PLAN TO LOSE WEIGHT IN A WEEK



Like your weight, motivation peaks on different days. Apply these simple diet
tips to stay one step ahead of the calendar and lose weight all week long

By Nicole Yorio Jurick June 10, 2015
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woman-checking-off-calendar.jpg

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Motivation to lose weight can strike any time, and when it does, you need tips
you can use immediately (you know, before you get tempted by the ice cream truck
or frozen margarita). Whether you're feeling inspired on a Tuesday,
Saturday-whenever!-these diet tips for every day of the week practically
guarantee skinny success.






MONDAY: START OUT STRONG

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Thinkstock

Corbis Images

Fifty-seven percent of people are guilty of waiting until a Monday to start a
diet, research shows. Since motivation is at its peak, set the alarm 45 minutes
earlier to hit the gym or go for a run. Bonus: you'll beat the Monday evening
crowds when gym attendance soars. Then follow it up with a healthy breakfast,
such as Greek yogurt with berries or an egg white and veggie scramble, suggests
Larry Cheskin, M.D., director of Johns Hopkins Weight Management Center.



And use Monday as a time to plan for the rest of the week: Look at your calendar
for potential diet disasters (business dinners, happy hours, etc.) and decide
how you'll tackle them, whether by promising to pass on hors d'oeuvres at your
business event, or by packing a snack before happy hour to prevent a
booze-fueled pizza run. People who set an action plan in place are more likely
to stick to their goals than those who don't, says Linda Illingworth, R.D.,
director of nutrition services at Lifewellness Institute in San Diego.






TUESDAY: SEARCH SMARTER

woman-computer-salad


Corbis Images

"How to lose weight." "Healthy dinner ideas." Google queries like these about
health, nutrition, and weight loss are 30 percent higher on Mondays and Tuesdays
than any other day of the week, according to a study from San Diego State
University. Rather than wasting time sifting through stuff you're not interested
in, seek out two or three blogs or websites that inspire you, and subscribe to
get weekly emails delivered right to your inbox.



Some sites we love: 101cookbooks.com for veggie-centered meals, fitnessglo.com
for workouts you can do at home, and sparkpeople.com for a news, tips, and
community of people with similar goals. (But if you're reading food blogs, make
sure they're legit. Check out The Healthy Girl's Guide to Reading Food Blogs.)
And follow Shape on Instagram and Twitter to get find health, nutrition, and
fitness inspiration right in your feed.




WEDNESDAY: REGROUP

woman-shopping-basket-700


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An ambitious start early in the week can leave you feeling burned out once hump
day hits. Use Wednesday to refocus. Make a quick trip to the grocery store to
restock on fruits and veggies for the second half of the week. Wednesdays are
the least busy day at the supermarket, according to the National Grocer
Association, which means shorter lines and produce that hasn't been picked over.



And get on the scale first thing in the morning. For most women, weight peaks on
Sunday and bottoms out on Friday, according to research from Cornell University,
so weigh in on Wednesday to get a good gage of where you really stand, says lead
study author Brian Wansink, Ph.D. People who weigh themselves weekly are better
at maintaining weight loss that those who weigh themselves less often.




THURSDAY: SCHEDULE A WORKOUT

women-fitness-class-700


Corbis Images

Gym attendance drops drastically after Thursday, according to a study from Johns
Hopkins University. Since you're likely to skip out on Friday, getting a sweat
session in now is crucial. To make sure you don't flake, plan a standing gym
date with a friend, or book your seat at spin or barre in advance (bonus if you
have to pay before you go).



Tempted by happy hour? Use a service like Stickk: Promise to go to the gym, and
set aside money that will be given to charity if you don't. For an extra nudge,
you can select an anti-charity: If you skip the gym, your money will be given to
a cause you hate.


FRIDAY: WEAR YOUR SKINNY JEANS

woman-buttoning-skinny-jeans-700


Corbis Images



People weigh the least on Friday mornings, research shows, so button up your
skinny pants and wear them as a reminder that the week's not over yet.
"Successful dieters stick to their plan 85 percent of the time and splurge on
the weekends," Illingworth says. "If your weekend begins Friday, you're tipping
your cheating time to more than 40 percent."

On Friday morning, stick to your usual healthy breakfast and lunch, and then go
by this rule at dinner: choose either the bread basket, a drink, or a dessert.
(We have Weight Loss Tips for Every Weekend Activity to help you stick with your
healthy goals.)




SATURDAY: SPLURGE A LITTLE

eggs-benedict-700


Corbis Images

People consume 236 more calories on Saturdays compared to any other day of the
week, according a study in the journal Obesity. The occasional greasy meal isn't
going to kill your diet as long as you don't adopt a to-heck-with-it mentality
to overindulge all weekend, Illingworth says. On Saturday, pick one meal to
treat yourself: brunch with girlfriends or the Mexican fiesta- then use your
next meal to get back on track.




SUNDAY: DO SOMETHING (ANYTHING!)

woman-bike-riding-700


Corbis Images

If Sundays are your day to plop yourself in a beach chair or on your couch, know
this: Physical activity is lowest on Sunday compared to any other day of the
week, according to research from Johns Hopkins. Use the day to plan something
physical that helps you feel refreshed: a long walk on the beach, a bike ride
with a friend, or a few laps in the pool. Think low impact and slow, Illingworth
says. A two-hour leisurely stroll in and out of shops can actually burn more
calories than a 30-minute run.

 * By Nicole Yorio Jurick

--------------------------------------------------------------------------------


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--------------------------------------------------------------------------------

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COMMENTS (3)


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Newest Oldest
xyzabc
01/16/2019

Did you know there’s a “deep detox” you can do first thing in the morning to
burn more fat? And the good news is It only takes 13-seconds! Here it is:
https://bit.ly/2x45lQy


Reply
Helpful (0)
undefined Member xyzabc
01/16/2019
Submit
shashacruz
09/28/2018

i focus on rigorous work outs over diet plans and drugs. this diet plan seems
exceptional good


Reply
Helpful (0)
undefined Member shashacruz
09/28/2018
Submit
xyzabc
07/05/2018

Did you know there’s a “deep detox” you can do first thing in the morning to
burn more fat? And the good news is It only takes 13-seconds! Here it is:
https://bit.ly/2x45lQy


Reply
Helpful (0)
undefined Member xyzabc
07/05/2018
Submit
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