If you are not able to go to the gym regularly then here we have brought you some easy exercise and a healthy diet chart. With the help of this exercise and follow honestly diet chart, you can reduce belly fat fastly at home. So, let us start!!!
Ramona Braganza, a celeb trainer from Los Angeles has told top seven fat-and-calorie burners exercises. She has also helped most of the celebs like Jessica Alba, Halle Berry, and Anne Hathaway to get the fit and amazing body in shape.
Anyone who has the desire to have a fit body they must try any exercise from these that will increase your metabolism for up to a whole day afterward. One small workout, one giant payoff.
How to burn 1000 calories
1. Inline Skating
This exercise burns 425 calories in 30 minutes.
Skating is one of those exercises which come at first when it comes to blasting fat and calories. The side to side moves by your body helps you to reduce fat from your thighs and butts. You will get these all benefits by doing single exercise without putting too much stress on your knees and other joints. Remember one thing, must use a helmet, wrist guards, and knee and elbow pads.
2. Running
Burns 374 calories in 30 minutes
Running major affects muscles like legs, butt, a core that burns more calorie and fat from the body. To get better results, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen the impact, land on the middle of your foot, and then roll through to your toes.
3. Jumping Rope
Jumping rope exercise helps you to burn 340 calories in 30 minutes.
It is one of the most favorite exercises of boxers. It burns approx 340 calories in 30 minutes and improves your health. If you also wanna try this exercise then here we are telling you how you should try. Use a rope with handles that goes under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.
4. Hoola Hoping
With the help of Hoola hoping exercise, Marisa Tomei and Beyonce maintain their beautiful body. To try this, take an adult size hoop and place it around your waist. you’ll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keeps it going around your waist. To start, just stand with one foot in front of the other and shift your weight back and forth (versus around in a circle).
5. Tennis
It helps to burn 272 exercise calories in 30 minutes.
It is not compulsory to have a partner on another side. Just find a free space near a wall and start hitting the ball against the wall. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.
6. Dancing
Well, dancing is the exercise in which you can enjoy as well as burn 221 calories in 30 minutes.
Dancing may not be the biggest calories burn exercise but still, it is an enjoyable and fun loving exercise that help at least 221 calories. Along with this, it boosts metabolism. The easiest way to do is play high songs that have fast rhythm and music just like Latin or Bollywood, and don’t rest between songs. And when you are going to finish it then don’t stop music immediately and stop. Instead of this, slow down the music and slow your speed slowly and then calm down slowly. To burn more calories: use your arms! Raise them in the air and move them to the beat.
7. Walking Vigorously
It is true that walking fastly helps to burn 170 calories in 30 minutes. Walk straight and move your arms back and forth. It will burn the biggest calorie from muscles like legs, butt, and core. With each step, land on your heel and roll through to your toes. Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging) will boost the most calories.
8. Mountain Climbers
Try this plyometric exercise to burn mega-calories and strengthen your core, hips, and thighs and helps to reduce chronic pain.
Diet Plan To Burn 1000 Calories
A healthy diet plays a vital role while you are trying to lose your weight. The 1000 calorie diet chart plan is suitable for those ladies who are small framed and don’t work out often. In this chart, dieters recommended taking at least 1000 calories per day to lose weight quickly. It also maintains your energy and almost you loose approx 8% fat that is quite good.
So, here, we are representing some 1000 calories diet charts. Along with this, we are also mentioning what is good and what isn’t. So, before going through the charts and follow in your regular day, please read out the full article.
The 1000 Calorie Diet Chart
Variation 1
| MEAL | WHAT TO EAT | CALORIES |
| Early Morning | Apple cider vinegar and warm water. | 6 |
| Breakfast | 2 boiled egg whites and a bowl of fruits. | 86 |
| Pre-Lunch | 100g of low-fat yogurt. | 154 |
| Lunch | Lettuce taco with yogurt sauce. | 351 |
| Post-Lunch | 1 bowl of watermelon. | 46 |
| Evening Snack | Green tea and 2 digestive biscuits. | 142 |
| Dinner | Vegan salad with fat-free salad dressing. | 221 |
Total Calorie Intake – 1008
Variation 2
| MEAL | WHAT TO EAT | CALORIES |
| Early Morning | Honey, lemon juice, and warm water | 70 |
| Breakfast | Oatmeal with strawberries | 101 |
| Pre-Lunch | Green tea | 0 |
| Lunch | Cabbage soup and 100g low-fat yogurt | 227 |
| Post-Lunch | 1 peach and 1 orange | 98 |
| Evening Snack | Green tea and 2 digestive biscuits | 142 |
| Dinner | 1 bowl of boiled lentils with stir-fried French beans, capsicum, and peas with a dash of chopped garlic | 386 |
Total Calorie Intake – 1024
Variation 3
| MEAL | WHAT TO EAT | CALORIES |
| Early Morning | Veggie smoothie made up of 1 carrot, 1 tomato, 1 cucumber, and a handful of spinach. | 98 |
| Breakfast | Soy milk, 1 slice of multigrain bread, and 2 boiled egg whites. or Soy milk and 1 banana. | 157 159 |
| Pre- Lunch | 1 glass buttermilk (if following a non-vegan diet). or 1 glass watermelon and kiwi juice. | 40 91 |
| Lunch | Chicken clear soup with veggies. or Roasted veggies with 100g yogurt. | 187 152 |
| Post-Lunch | 1 pear and 1 orange. | 143 |
| Evening Snack | Green tea and 2 digestive biscuits. | 142 |
| Dinner | Baked fish and 100g yogurt. Or Vegetable clear soup (cabbage, onion, garlic, carrot) with 2 slices of whole wheat bread. | 296 265 |
Total Calorie Intake – 1050
Dos & Don’ts
| THINGS TO DO | THINGS NOT TO DO |
| Follow the diet for not more than 10 days. | Do not overeat. |
| Consult your doctor before following the 1000 calorie diet. | Avoid alcohol and sweetened and carbonated beverages. |
| Go for medium-paced walks and light exercises. | Do not sit at one place for too long. |
| Include lots of fresh fruits and veggies in your diet. | Do not skip any of the meals |
| Eat good amout of proteins to build your muscle strength. | Do not take stress if you have gone a little above 1000 calories one day. Skip the bowl of watermelon the next day and have a cup of green tea instead. |
| Drink enough water. | Do not stay awake late at night. |
What To Eat
Well, while following the 1000 calorie diet chart, you must pay attention towards what should you eat and what shouldn’t. Just like alcohol is strictly prohibited but little coffee or tea is quite okay. You can take these drinks in your regular days. Exercises are not allowed to be as they required little energy and 1000 calorie diet chart lows your energy. To know more, go through the following points.
- The 1000 calorie diet plan should incorporate foods that are rich in vitamin B, proteins, and fibers normally found in wheat foods and enzymes.
- The diet demands a reduction in whole food types like carbs or trans-fats as your body requires nutrition to improve overall health.
- Calcium can be included by taking low-fat milk foods and green vegetables. Fruits and vegetables should not be ignored.
- Fruits like oranges, cantaloupes, kiwi, pears, strawberries, and numerous other berries that offer minimal calories can be used in salads.
- Green veggies like spinach, celery, zucchini, broccoli, and artichokes are rich in vitamins and minerals besides being low calorie ingredients.
What Not To Eat
Here is the list of foods you should absolutely avoid when you are on the 1000 calorie diet:
- Fats & Oils – Coconut oil, groundnut oil, walnut oil, palm oil, avocado oil, lard and other animal fat oil, butter, peanut butter, almond butter, cashew butter, cheese, cream cheese, and ghee.
- Seeds & Nuts – Hazelnuts, cashew nuts, watermelon seeds, walnuts, pine nuts, desiccated coconut, peanuts, Brazil nuts, pistachio, and chia seeds.
- Dry Fruits – Dates, prunes, dried currants, apricots, figs, and cranberries.
- Fruits, Veggies, And Legumes – Avocado, mango, litchi, chiku, custard apple, potato, corn, lima beans, and soybeans.
- Proteins – Beef, pork, lamb, and tofu.
Conclusion:
Well, we are hoping that you have read out the complete article. Now, you will do these exercises in your regular days. But still, if you need any suggestion then you are welcome!!! Just comment below and we will answer your questions as soon as possible.
