Research indicates that there is no single best way to lose weight. Some people lose pounds by counting calories, while others do well when they go low-carb, paleo, or vegetarian. At RDX Sports, we believe “Why” remains the most significant catalyst in this whole equation. In fact, this is what we’ll try to figure out in this detailed blog. Of course, you’ll also get an actual, functional 7-day weight loss diet plan and something more. Something that’ll help you stick to it and make the most of it.
Table of Contents
- Figuring Out the Science behind the Success of a Diet Plan for Weight Loss
- Find Your “Why” before You Find a Diet Meal Plan
- Keep Your Weight Loss Goals Real
- Set Intermediate Goals
- Must Have a Backup Plan
- Your Complete, Free 7-Day Diet Plan for Weight Loss
- Conclusion
Figuring Out the Science behind the Success of a Diet Plan for Weight Loss
A study in the Journal of the American Medical Association found that no one program is substantially better than the others. Instead, success was related to the level of motivation people had to stick with their chosen program.
“Most people know how to lose weight. You have to eat less or change your diet and burn more calories,” says Sofia Rydin-Gray, director of behavioral health at Duke Diet and Fitness Center in Durham, North Carolina.
She adds, “But since we are human beings, it is not that simple. There are psychological variables. We have self-limiting feelings, thoughts, and beliefs that make it more difficult. And that’s where motivation comes into play.”
Obesity researchers have been working hard to identify the factors that help some people stick with their desire to lose weight while others give up.
There is the National Weight Control Registry (NWCR), a registry that lists more than 10,000 people throughout the country who shed off at least 30 pounds and kept the new weight off for more than a year.
Graham Thomas, a co-investigator at the register and Associate Professor of Psychiatry at Brown Albert School of Medicine, believes this record has some clues to it.
Thomas notes that very few people on the registry said their motivation for losing weight was to look better. Instead, the motives tend to run deeper; many said they were motivated by specific health issues.
Based on that record, here are some science-based strategies to help you identify and stick to your weight loss goals as you begin your journey to eating better and being healthier.
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Find Your “Why” before You Find a Diet Meal Plan
The stronger the connection between your weight loss and your values, the more successful you’re likely to be, says Gary D. Foster, a clinical psychologist. He serves as chief scientific officer at WW (formerly known as Weight Watchers).
He recommends taking a hard look at why you want to lose weight. “The more specific the answer, the better,” he says. He adds, “If the answer is that you want to be healthier, ask yourself why you want to be healthier.”
If the answer is that you want to look better, Foster suggests you dig a little deeper. Will you feel more comfortable in social situations? Will it boost your confidence? “What you’re looking for is getting to that core value that can serve as the motivational anchor.”
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Keep Your Weight Loss Goals Real
Setting impossible goals can lead to a sense of frustration that may make you give up.
According to an NIH-backed study, in a studio of women enrolled in a weight-loss center, those who set the most ambitious weight-loss goals were also the most likely to drop out.
Experts say that one or two pounds a week are a reasonable goal for most. They also recommend being realistic about your diet because if you set too many restrictions, you’ll end up overindulging.
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Set Intermediate Goals
Research shows that a goal is more likely to be achieved when broken down into a series of manageable steps. The confidence boost you experience every time you accomplish an intermediate goal will help you stay motivated.
So, instead of focusing on losing a certain number of pounds per week, consider goals like “I’m not going to eat after 7 pm,” “I’ll start walking five days a week,” or “I’m going to eat fruits five days a week.”
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Must Have a Backup Plan
Most people on the National Weight Control Registry (NWCR) had a few falls before achieving long-term success. Try to remember that everyone slips up. It is critical not to beat yourself up about it too much.
“If you tell yourself ‘I’m a failure, I’m never going to lose weight,’ you’re going to give up and then eat to feel better,” says Rydin-Gray. Instead, you need to figure out what you learned from the situation and then do something deliberate immediately to get back on track.
Your Complete, Free 7-Day Diet Plan for Weight Loss
With all the information above in perspective, it’s about time you get your hands on the RDX Free 7-Day Diet Plan for Weight Loss with authentic recipes and a comprehensive meal plan.
Day 1 of the 7-Day Diet Plan for Weight Loss
Breakfast: ½ cup of oatmeal sprinkled with nuts and fruit, 1 apple
Snack # 1: 1 banana
Lunch: Grilled chicken salad, 1 orange
Snack # 2: A handful of almonds
Dinner Recipe: Baked Salmon with Lemon and Herbs
Ingredients:
- 1½ teaspoons chopped fresh dill
- 1½ teaspoons chopped fresh thyme
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons extra virgin olive oil
- 2 six-ounce salmon filets (not farm-raised)
- 1 lemon cut into thin slices
Preparation:
- Preheat oven to 400 degrees.
- Mix dill, thyme, salt, and pepper in a bowl and set aside.
- Pour 1 tablespoon of olive oil into a baking dish. Place the salmon filet’s skin side down and spread the other tablespoon of olive oil on top of each filet. Sprinkle the filets with the spice mixture. Squeeze lemon slices over filets.
- Bake for 15 to 20 minutes, until salmon falls apart if pierced with a fork.
- Serve with brown rice and broccoli.
Baked Salmon with Lemon and Herbs Nutritional Facts
| Number of Servings | 2 |
| Calories | 372 cal |
| Protein | 43 g |
| Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Fat | 21 g (saturated = 3 g) |
| Cholesterol | 121 mg |
| Sodium | 331 mg |
Day 2
Breakfast: 1 cup of high-fiber cereal, ½ cup of skim milk, 10 berries
Snack # 1: ½ cup low-fat cottage cheese
Lunch: Roast turkey sandwich with avocado and provolone cheese on whole wheat bread, 5 strawberries
Snack # 2: A handful of nuts
Dinner Recipe: Shrimp and Vegetable Stir-Fry
Ingredients:
- 2 tablespoons olive oil
- ½ teaspoon minced garlic
- ½ medium onion chopped
- ½ cup sweet peas
- ½ cup broccoli florets
- ½ cup cauliflower florets
- ½ cup baby carrots, cut in half, lengthwise
- ½ cup sliced red bell pepper
- ¾ pound large shrimp, peeled and deveined
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
Preparation:
- Heat the olive oil in a skillet over medium heat. Add the garlic and onion and cook for 1 minute. Add the peas, broccoli, cauliflower, carrots, and red bell pepper, and cook for another 4 to 5 minutes until the vegetables are tender to your liking.
- Season the shrimp. Pour shrimp into the skillet and continue cooking until pink and cooked through (approximately 4 minutes). Serve hot.
Shrimp and Vegetable Stir-Fry Nutritional Facts
| Number of Servings | 2 |
| Calories | 378 cal |
| Protein | 40 g |
| Carbohydrates | 19 g |
| Dietary Fiber | 5 g |
| Fat | 16 g (saturated = 3 g) |
| Cholesterol | 332 mg |
| Sodium | 659 mg |
Day 3
Breakfast: Smoked salmon with onions and tomato on a whole wheat bagel, 1 banana
Snack #1: 2 handfuls of edamame
Lunch: Shrimp salad, 1 pear
Snack #2: A handful of raisins
Dinner Recipe: Baked Lime Chicken
Ingredients:
- ¼ cup, plus 1½ tablespoons lime juice, divided
- ¼ cup extra virgin olive oil
- 1 teaspoon of sugar
- 1 tablespoon chopped coriander
- 2 chicken breasts
- ½ cup low-sodium chicken broth
- 1 tablespoon of water
Preparation:
- Combine the ¼ cup of lime juice with the olive oil, sugar, and cilantro in a bowl and blend until you have a marinade. Pour the marinade into a large resealable plastic bag and add the chicken breasts. Let the mixture sit in the refrigerator overnight or for a minimum of two hours.
- Preheat the oven to 400 degrees. Cook the chicken breasts for about 20 to 25 minutes in the oven, turning them once.
- While cooking, bring the chicken broth to a boil in a small saucepan on the top burner. Add the remaining 1½ tablespoons lime juice and water and cook over medium heat for 1 minute.
- Once the chicken is fully cooked, transfer from oven to broiler and cook 1-2 more minutes, until crisp on the outside.
- Add 1 teaspoon of sauce to each chicken breast and serve.
Baked Lime Chicken Nutritional Facts
| Number of Servings | 2 |
| Calories | 261 cal |
| Protein | 31 g |
| Carbohydrates | 19 g |
| Dietary Fiber | 1 g |
| Fat | 8 g (saturated = 3 g) |
| Cholesterol | 82 mg |
| Sodium | 90 mg |
Day 4
Breakfast: Egg sandwich, 5 strawberries
Snack # 1: 1 cup plain Greek yogurt with a few walnuts and a handful of blueberries
Lunch: Grilled chicken sandwich with lettuce, tomato, cucumber, and zucchini, on rye bread, with mustard; 1 kiwi
Snack # 2: A handful of grapes
Dinner Recipe: Herb-Spiced Tenderloin and Sauteed Asparagus
Ingredients:
- 2½ tablespoons chopped mixed herbs (thyme, rosemary, chives, and parsley)
- ¼ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 1 teaspoon of Dijon mustard
- 1 teaspoon minced garlic
- 1 tablespoon olive oil
- 2 four-ounce tenderloin steaks
Preparation:
- Preheat the oven to 425 degrees.
- Mix the herbs with the salt, pepper, mustard, and garlic in a bowl. Spread both sides of the filets with this herb preparation.
- Place olive oil in a skillet over medium-high heat. When the oil is hot, brown the filets on both sides (approximately 2 minutes on each side) until a crust forms.
- Remove the filets from the skillet and place them in a nonstick ovenproof pan. Bake for about 20 to 25 minutes or until the filets reach the desired degree of doneness.
- Serve with sautéed asparagus.
Herb-Spiced Tenderloin and Sauteed Asparagus Nutritional Facts
| Number of Servings | 2 |
| Calories | 378 cal |
| Protein | 29 g |
| Carbohydrates | 2 g |
| Dietary Fiber | 0 g |
| Fat | 28 g (saturated = 10 g) |
| Cholesterol | 98 mg |
| Sodium | 365 mg |
Day 5
Breakfast: Whole wheat toast with natural peanut butter and banana slices, a quarter of a melon
Snack # 1: 8 baby carrots and ¼ cup hummus
Lunch: Tuna salad sandwich on multigrain, rye, or whole wheat bread with cherry tomatoes
Snack # 2: 2 kiwis
Dinner Recipe: Pan-Seared Schnitzels with Citrus Sauce
Ingredients:
- 1 pink grapefruit
- 1 orange
- ¾ cup diced avocado
- ¼ cup diced red onion
- 1 minced garlic clove
- 1½ tablespoons chopped coriander
- 2 tablespoons freshly squeezed lime juice
- ¼ teaspoon kosher salt
- 1 tablespoon extra-virgin olive oil
- 1 pound large sea scallops (8)
- ½ teaspoon freshly ground black pepper
Preparation:
- Peel the grapefruit and the orange. Place the segments in a medium-sized bowl after separating them. Add the avocado, onion, garlic, cilantro, lime juice, and salt. Mix and set aside.
- Heat the olive oil in a large skillet over medium-high heat. Season the escalopes with black pepper. Cook for approximately 2½ minutes on each side.
- Place the escalopes, in equal portions, on two plates. Pour the sauce over each escalope and around the plate.
Pan-Seared Schnitzels with Citrus Sauce Nutritional Facts
| Number of Servings | 2 |
| Calories | 624 cal |
| Protein | 76 g |
| Carbohydrates | 42 g |
| Dietary Fiber | 6 g |
| Fat | 19 g (saturated = 2 g) |
| Cholesterol | 162 mg |
| Sodium | 1082 mg |
Day 6
Breakfast: Blueberry and banana smoothie, whole wheat toast with almond butter
Snack # 1: Five sticks of celery with a tablespoon of natural peanut butter
Lunch: Minestrone soup, 1 apple
Snack # 2: A small serving of sugar-free applesauce
Dinner Recipe: Whole Wheat Pasta with Spinach and Salmon
Ingredients:
- ½ box whole wheat penne (or spaghetti) pasta
- 1 minced garlic clove
- 4 tablespoons of extra virgin oil
- ¼ cup chopped basil leaves
- 2 tablespoons capers
- 1 tablespoon lemon juice
- 1½ cups spinach
- ½ teaspoon kosher salt
- 2 four-ounce salmon filets (not farm-raised)
- 1 tablespoon grated Parmesan cheese
Preparation:
- Fill a large pot with water and heat to the boiling point. Add the pasta and cook until al dente, about 10 minutes.
- Strain the pasta and place it in a large bowl. Add the garlic, 2 tablespoons of olive oil, basil, capers, lemon juice, spinach, and salt. Mix well.
- Add the remaining 2 tablespoons of olive oil to a skillet and heat over medium-high heat. Add salmon and cook for about 3 minutes on each side. Remove from the skillet.
- Add the salmon to the pasta, and sprinkle grated Parmesan cheese.
Whole Wheat Pasta with Spinach and Salmon Nutritional Facts
| Number of Servings | 4 |
| Calories | 464 cal |
| Protein | 32 g |
| Carbohydrates | 37 g |
| Dietary Fiber | 9 g |
| Fat | 21 g (saturated = 3 g) |
| Cholesterol | 62 mg |
| Sodium | 452 mg |
Day 7
Breakfast: A cup of plain Greek yogurt with blueberries and walnuts, rye toast, half melon
Snack # 1: A handful of nuts (peanuts, almonds, or pecans)
Lunch: Turkey sandwich with cranberry sauce (citrus) on whole wheat bread
Snack # 2: 1 peach
Dinner Recipe: Shredded Chicken Tacos
Ingredients:
- 4 whole wheat tortillas
- ½ pint cherry tomatoes, cut in half
- 1 avocado cut into cubes
- 1 green bell pepper cut
- ¼ cup red onion, chopped
- ¼ teaspoon kosher salt
- 2 cups shredded, cooked, skinless chicken breast
- 4 pieces of lime
Preparation:
- Heat the tortillas in the microwave or electric oven until lukewarm.
- Mix the tomatoes, avocado, green pepper, onion, and salt in a bowl.
- Divide the chicken evenly among the four tortillas. Place the avocado and tomato mixture on top. Serve with lime wedges on the side.
Shredded Chicken Tacos Nutritional Facts
| Number of Servings | 4 |
| Calories | 313 cal |
| Protein | 20 g |
| Carbohydrates | 28 g |
| Dietary Fiber | 4 g |
| Fat | 14 g (saturated = 2 g) |
| Cholesterol | 41 mg |
| Sodium | 325 mg |
Bottom Line: Making the Most of Your 7-Day Diet Plan for Weight Loss
Remember, the world works in unison. The food you consume affects your health just like the amount and quality of physical activity that’s part of your daily life. Any diet plan supplemented with a well-designed workout regimen is expected to offer you better health and fitness results than those without it.
And as soon as you hook all this up with your “why,” the magic starts happening. So, make sure you not only improve your dietary habits but also embrace an active lifestyle, moving, improving, and evolving your life with RDX Sports.
