Basic Free weight loss workout plan for beginners

Basic Weight loss workout plan for beginners to Lose weight by reviewing and applying the free health and nutrition information on this page. There are many tips on dieting, healthy recipes and exercises you can use as general guidelines for a healthy and effective weight loss plan.

There are also some useful tools on the left such as diet calculators and a free diet assessment on the USDA web site!

If you are looking for liquid diet products and recipes click here to go to our weight loss drinks page, otherwise read on!

Basic Free weight loss workout plan for beginners

Some Simple Guidelines to Incorporate

Everyone who wants to lose weight wants it to come easy weight loss workout plan. Researchers have been studying the reasons we feel hunger. It has been revealed that the stomach monitors the volume of food that comes in instead of the caloric value of the food. You feel full after eating a big bowl of vegetable soup but not after eating a couple slices of bacon, which has far more calories and fat. If you eat foods that have low calories but are large, like cabbage, apples, carrots, unbuttered popcorn, peppers or other foods with low-caloric densities, you will feel more full with less excess energy being stored as fat.

weight loss workout plan for beginners

So basically, eat only “big” foods. Vegetables and fruit are some of the best things to eat. Just keep in mind fruit has fructose and other sugars. Sugars and other carbs can raise insulin levels the most, causing the body to store fat. But for the most part, they are low in calories for how big they are. Try to get at least 8 servings of fruits and vegetables every day.

Here are some other tips for weight loss workout plan for beginners:

  1. Add fiber
  2. Drink lots of water
  3. Eat the lower calorie brand of the same products
  4. Don’t eat any carbs before bed
  5. Keep a healthy snack ready
  6. Eat the USDA serving size for each type of food
  7. Take your time
  8. Divide your meals into many smaller meals throughout the day

Do’s and Don’ts For Proper Combination of Walking and Weight Loss

Walking is one way to get you where you want to go. We have our legs and feet to help us stand and reach the things that are in higher places. It is walking that assists us to be more efficient in any tasks we’re doing.

This also has a similar effect on our body when it comes to losing weight. The more effort you put into your walking and the more sweat you have released, the more weight loss you will achieve.

What Not To Do…

Don’t push yourself on the first try. You will definitely lose weight if you walk and sweat a lot doing it, but don’t go all the way on your first walking exercise — walking for 8 hours straight without getting any rest won’t do any good to your health!

Another thing, don’t walk casually as if you are strolling or site seeing. Yes, any amount of walking is good and it will help you lose weight but it will take you a long time to get to your desired body weight if you don’t do it right.

What To Do…

Exercise by brisk walking — this will make you sweat more; however, it must be accompanied with the right pacing in order to keep your heart rate on the go while helping you build up lean muscles at the same time. If you have stairs on your home, you may also do an up and down walk for at least 15 minutes.

A pound of fat corresponds to 3500 calories, more or less. If you wish to lose a pound in a week, you need to do more walking to develop muscles that will help out in burning that much calories.

Walking for 30 minutes to an hour, 5 days a week or daily will surely give you a weight loss of one pound a week.

To achieve your goal, having a discipline is a must. You may also invite a friend or family to join you – to give you the enthusiasm that you need in order to do it on a regular basis. You may want to bring an iPod to accompany you along the way.

This exercise not only provides you the ideal weight that you’ve always wanted but will also prevent you from other illnesses such as diabetes, heart diseases, stroke, osteoporosis, depressions, impotence, constipation, colon cancers, and breast cancers and also avoids you undergoing a gallstone surgery.

It also relieves arthritis and back pains as it strengthens the muscles, bones, and joints. It even lowers stress levels, improves sleep and most of all lengthen one’s lifespan.

There are many more benefits of walking which obviously would not fit in just one single article or post. For those who want to have their walking exercise get started on the right track, make sure that you consult your doctors first or physicians, most especially for those who have just come from sickness.

Better get advice or permission from your doctor before you begin to know the level of walking exercise that’s best for your body.

Article Tags: Weight Loss, Walking Exercise, weight loss workout plan for beginners

If you are looking to know exactly how much exercise and dieting you’ll need to do to shed a certain amount of weight or that
is right for your particular body type here is a nifty calculator you can use to determine it:

Visit our blog!

Instead, here are some healthy recipes you can add to any diet plan:

Low-fat Mediterranean Tomato Soup


    • 3 large ripe tomatoes, cut in half and remove seeds
    • 3 tsp sherry vinegar
    • 3 tbsp finely chopped fresh basil or cilantro leaves
    • 2 tbsp fresh chives
    • 1 1/2 tbsp extra-virgin olive oil
    • Salt and freshly ground pepper
    • Sugar or sugar-free substitute (recommended)


Using a cheese grater over a wide bowl, take a tomato half and rub the flat side against the large holes of the grater until all that remains is the skin; discard the skin. Repeat with all tomatoes. Stir vinegar into the mixture and season with salt, pepper, and a pinch of sugar. Cover and refrigerate until well chilled.

Stir the soup well and ladle into chilled shallow bowls. Drizzle each serving with 1 teaspoon of olive oil and sprinkle the basil and chives on top. Serve immediately.

Cloud Nine Fruit Salad


    • 1 cup fruit cocktail, drained
    • 1 orange peeled and separated
    • 1 can pineapple chunks in water, drained
    • 1/2 cup shredded coconut
    • 1 cup miniature marshmallows, sugar-free if possible
    • 1 cup low-fat sour cream


Combine the fruit cocktail, oranges slices, and pineapple chunks in a large bowl. Fold in the low-fat sour cream and coconut. Chill in fridge. Just before serving, stir in the marshmallows and serve.


Buttery Flaxseed Pecan Pancakes


    • 1 cup flour
    • 1/4 cup flaxseed meal
    • 1/2 cup pecan chunks
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1 1/4 tbsp baking powder
    • 1 1/4 cups reduced-fat (2%) buttermilk
    • 1/2 cup pure maple syrup (not pancake syrup,) try to get the brand with the lowest sugar
    • 1 egg
    • Butter


Mix in flour, flaxseed meal, baking powder, pecans, baking soda, and salt in a bowl with a whisk. Whisk the buttermilk, syrup, and egg together in a medium-sized bowl. While stirring the wet mixture slowly mix in the dry ingredients.
Melt about 1/2 tbsp of butter in a large skillet and heat over medium heat. Working in batches, add 1/4 cup of batter at a time (for each pancake.) Cook until bubbles appear on the top of the pancakes and the bottoms are golden brown on each side. Re-butter skillet between each batch of pancakes. Serve with the maple syrup.

(makes 4-6 servings)


Marinated Shish-Kabobs


    • 6 oz. cubed sirloin
    • 1/2 tomato
    • 1/2 cup mushrooms
    • 1/2 med. bell pepper, any color or mixed
    • 4 oz. water
    • Beef/steak marinade of your choice (packet of the mix)
    • Pinch of salt, black pepper, celery powder, and cinnamon.


Slice vegetables and tomatoes into quarters prepare a marinade with added spices. Marinate beef and veggies for 2-3 hours before broiling and grilling.


Green Goddess Dressing II


    • 1/2 cup evaporated milk
    • 1/4 cup chopped green onion
    • 2 tablespoons lemon juice
    • 1 teaspoon anchovy paste
    • 1/2 teaspoon salt
    • 1/2 teaspoon vegetable oil
    • 1/4 cup chopped fresh parsley
    • 1 clove garlic, crushed
    • 1 teaspoon dried tarragon


In a blender, combine the evaporated milk, chopped green onions, lemon juice, anchovy paste, salt, oil, parsley, garlic and tarragon. Blend until smooth and refrigerate until chilled.

Green Goddess II Dressing Recipe found at

Natural Diuretic Drink


    • 16 ounces of distilled water
    • one tablespoon of sugar-free cranberry juice
    • one dandelion root tea bag
    • two tablespoons of lemon juice

mix and drink for 7 days back to back to drop pounds of excess water weight

Hope You like Article: Basic Free weight loss workout plan for beginners

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