Fitness Day Plan 31- Torch the calories

Follow this diet and exercise routine to burn calories throughout the day.

To lose weight, you need to make sure that you burn more calories. It may sound simple but torching more calories needs some planning. To help you out, we share with you a fitness plan that will help you maximise your calorie burn.


Early morning: Wake up and sip a glass of warm water in the morning. It will not only fill you up but also prevent the belly bloat. Also, eat a small snack that offers quick energy like a few almonds or half a banana.

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Breakfast: Getting enough protein and fibre in the morning is important to keep you satiated throughout the day. Eggs and dairy products are excellent sources of protein. Try these five delicious and quick egg recipes for breakfast. Or, have oats with fruit and nuts as it will not only boost your fibre intake but will also load you up with the necessary protein.

Lunch: You need to eat carbs for lunch to get the much-needed boost of energy. However, avoid refined carbs like foods made with white sugar and white flour. Instead, go for whole grains and starchy fruits and veggies. You can prepare this healthy bajra and kaddu ki roti for lunch.

Evening snack: Have a handful of nuts at snack time.

Dinner: Have your dinner within 2-3 hours of your evening meal. Include more protein in your dinner as protein is vital to maintaining and rebuilding muscle and most of the rebuilding in your body happens in the night. A protein-rich meal will also make you feel satiated so that you don t binge on anything post your dinner. You can try these protein-rich fish recipes.


You may curse your alarm clock but morning workouts are best to burn more calories. You will not only feel more alert and energetic but a morning routine will also help you stick to it. Here s how you can make the most of the 60 minutes in the morning.

At home: When it comes to cardio, running helps burn more calories than just simply walking. And make sure that you don t stick to a consistent pace throughout the workout. Add intervals to increase your calorie burn. Also, ensure that you swing your arms while you run. Also, try this 8-minute cardio workout to burn belly fat.

At the gym: At the gym, go for strength training as it will help you burn calories throughout the day. Strength training will help you build more muscles that will not only change your body composition but will also boost your metabolism. To work your chest, do bench-press, chest-press and push-ups. For the abdomen, do crunches and pelvic tilts. Exercises like squats and lunges will target your lower body.

Yoga: A few yoga asanas build muscles that raise your heart rate and burn fat, increasing your metabolic rate resulting in fat loss throughout the day. Perform vinyasa flow, the virabhadrasana or the warrior pose series and kumbhakasana or the plank pose to burn calories.


Water has a soothing effect on the body that helps it to relax and unwind. Drink adequate amounts of water throughout the day to nourish your innards naturally and keep your systems toxin free. This will help you sleep better.

Previous Day Plan 30

Well, if you are motivated to start your New Year with a bang, spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures and we ll post in on Facebook, Instagram and share it with our Community.

Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.

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