1 Week Weight Loss Challenge-FAQ & Exercises

1 Week Weight Loss Challenge-Diet Plan Day 5

1 Week Weight Loss Challenge-FAQ & Exercises

Hello Everyone,

This post was supposed to be a full fledged exercise post but there have been tons of queries from you readers, thank you for that 🙂 . But I am really exhausted answering them one by one, hence this FAQ post. I am clarifying all doubts here, once in for all. If your query is not listed here, please comment using the comment section below.

1 week weight loss challenge

Let’s begin with the rules first


  • Fibre and protein are 2 essential nutrients to lose weight. All non veg folks, have lean meat and salad, as much as possible. Veg folks – If you eat eggs, have eggs else have green whole moong daal, Make it soupy and have.  Salad in all meals is MANDATORY.
  • Do workout everyday – 7 days this week. Workout details are in the coming section below.
  • Do eat small and frequent meals. Eat every 3 hours.
  • Drink at least 3 litres of water everyday without fail. MANDATORY
  • Snacking between meals is very important. You can snack on almonds, walnuts, flax seeds, apple or strawberries. Have not more than 6 almonds and 4 walnuts at a given time.
  • Sleep 8 hours during night. Its important to help your body recover and keep losing weight.
  • Preferred vegetables – Spinach, Methi, Brinjal, Cauliflower, Brocolli, Cabbage,Lauki. Sorry I am tired, so wrote a few names in Hindi 😛

Daily Calorie Intake

Women – Eating 1100-1200 calories a day is very important to lose weight. This means you need to burn 300-500 calories everyday.

Women – Eating 1200-1300 calories a day is very important to lose weight. This means you need to burn 500-700 calories everyday.


  • Do not have starchy and sugary food items like banana, rice, potato, mango, chiku.
  • Do not have sugar in tea/coffee. You can have stevia in tea/coffee. Read about stevia here.
  • Milk in tea/coffee is allowed but keep it as minimum as possible.
  • No SWEETS for 7 days please.
  • Do not start your day with tea.
  • Do not skip any meal.
  • Do not starve.
  • Do not eat junk – biscuits, namkeen, achaar, maggi, pasta, pizza. NOOOOO

Exercise Routine

You can workout the way you like! Brisk walk is good enough but only if its as brisk that you sweat. Brisk walk for 50-60 minutes is a must. Leslie Sansone walk at home is a very good walking workout which you can do at home.  Checkout how to lose weight with walk at home. You can do a 3 mile walk which is a good workout. This is the youtube video link.  –


  • Is this plan for a week for a day? – This plan is for a week. If you notice, I have written generic names like vegetable, chicken. If you have spinach today, you can have brinjal tomorrow. Its that simple. Just avoid food items that are not allowed!
  • Can I have poha, upma? – NO
  • Can I have corn flakes and milk ?- NO
  • Give me options of quick breakfast – Eggs are the best breakfast. If you are a vegetarian, you can have sprouts or Oats upma.
  • Can I have tea/coffee in the morning or anytime during day? – Yes you can, but without sugar. Do not have tea after 5 pm.
  • Can I
  • What is substitute for cucumber – Are you kidding me? No substitute!
  • No roti or daal in dinner?  – No please. You can have moong daal 1 katori though! No roti please. You can also have moong salad ,  its delicious.
  • I have hypothyroid, can I follow this plan? – Yes
  • I am a breastfeeding mom, can I follow this plan? – Yes. Please do not starve, eat small frequent meals.
  • Can I have milk? – No
  • Can I lose tummy with this plan? – Yes but you need to workout.
  • What salad can I have? – cucumber, tomato, carrot,  lettuce, cherry tomato

Have I missed any question? If yes, please feel free to ask!

If you missed our previous posts, do checkout diet plans for weight loss and how to lose weight during navratri.

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