LOSE WEIGHT WITH A SCHEDULE

Do you want to lose weight, but you don't know how? We help you on your way with a suggestion for a one-week schedule, in which we regularly combine exercise with a healthy diet.

NUTRITION

Do you want to lose weight, but you don't know how? We help you on your way with a suggestion for a one-week schedule, in which we regularly combine exercise with a healthy diet. This way you will lose weight in a healthy and efficient way.

Example

The weekly schedule that we propose is of course just an example. You can use it as inspiration, but to really lose weight, a one-week diet is not enough, plus it will, of course, be very monotonous if you eat exactly the same thing every week! In addition, it differs per person how many calories you need per day to lose weight. So use the schedule below as inspiration, but add your own healthy variations to keep the diet varied. And if you really want a customized schedule, you can ask the best advice from a nutrition expert. Our personal trainers are happy to help you!

Drinking

It is also important to be aware of what you drink. You can best avoid sugar-containing drinks such as fruit juices and soft drinks because you will get a lot of calories unnoticed. Drinking enough water is the best. This helps you a bit to keep feeling full. So you have less need for snacking. 

Okay, here's a suggestion for a healthy week:

Monday

  • 60 minutes workout: 20 minutes of cardio training, 40 minutes of strength training.
  • Breakfast: a bowl of oatmeal porridge 
  • Snack: a handful of unsalted nuts 
  • Lunch: two whole-wheat toasts, topped with lettuce, tomato, avocado and chicken fillet 
  • Snack: a piece of fruit 
  • Dinner: salad with smoked chicken

Tuesday

  • Breakfast: a mosquito-cake made from oatmeal, banana, and egg 
  • Snack: a piece of fruit 
  • Lunch: vegetable salad and a bowl of natural yogurt 
  • Snack: Bell pepper with hummus dip 
  • Dinner: fresh vegetable soup and fish with beans

Wednesday

  • 60 minutes workout: 30 minutes of cardio training, 30 minutes of strength training.
  • Breakfast: scrambled eggs with toast 
  • Snack: a bowl of yogurt with forest fruits 
  • Lunch: rice or noodles with vegetables 
  • Snack: a piece of fruit 
  • Dinner: a piece of lean meat (for example tartare) with broccoli

Thursday

  • Breakfast: Two pieces of toast topped with lettuce, tomato, and avocado 
  • Snack: vegetable smoothie 
  • Lunch: fruit salad and some grilled or cooked fish 
  • Snack: yogurt with strawberries 
  • Dinner: grilled chicken salad with corn

Friday

  • 60 minutes workout: 40 minutes of cardio training, 20 minutes of strength training.
  • Breakfast: two scrambled eggs with a slice of wholemeal bread 
  • Snack: a handful of unsalted nuts 
  • Lunch: salad with beans and tuna 
  • Snack: a piece of fruit 
  • Dinner: a piece of lean meat with stewed vegetables and boiled potatoes

Saturday

  • Breakfast: a bowl of oatmeal porridge 
  • Snack: yogurt with fruit 
  • Lunch: toast with hummus and a small fruit salad 
  • Snack: a handful of unsalted nuts 
  • Dinner: grilled or cooked fish and a salad

Sunday

  • Breakfast: omelette with spinach 
  • Snack: a piece of fruit 
  • Lunch: vegetable salad with chicken 
  • Snack: rice waffle with hummus and cucumber 
  • Dinner: sweet potato fries from the oven with steak and broccoli