5:2 Diet Meal Plan

We don’t always have the time, money or daily motivation to get to the gym, but we know that burning calories is essential to losing weight and keeping healthy.

Some people think that just changing their diet alone is enough. While eating right is a critical component to weight loss and good overall health, it’s not the only thing that is required to lose the weight we desire.

So how else can we burn extra calories? It’s all about getting your body moving (aka. exercise).  Exercise can be a word that is an instant turn-off for many, but it doesn’t have to involve sweat and pain and lots of other things you may associate with going to the gym. It can involve more regular around-the-home tasks, and well as things that you might actually enjoy.

With that being said, here’s…

5 Great Ways To Lose Weight:

1. Clean the House

While it’s not something you may like doing, cleaning the house is a good way to keep moving and burn calories. For example, 20 minutes of vacuuming can burn about 70 calories. So give something a good scrub, finally clean under that couch, or just start looking for dust!

One trick here is to do things fast. Don’t lag, don’t get distracted, set a plan and clean with a vigor!

2. Dance

Whether its out in a club or in your own living room with the shades drawn and your favorite music playing loud, dancing burns some serious calories. We’re talking 90-100 calories for just 20 minutes of dancing your heart out.

A great way to get this happening often is to invest in a Wii, Playstation or X-box game like Disney’s Just Dance, where you can dance to a beat and have fun doing it! Don’t forget to invite a few friends over for some fun times.

3. Make Love

Walking to lose weight

Walking at a moderate pace for an hour can burn over 200 calories, so is a great way to lose weight. It’s so easy to do, and it’s free!

Sex can make things pretty hot (pun intended), but did you know that just 1/2 hour of sex can burn over 150 calories? And that doesn’t include foreplay.

Extra points if you use multiple positions, and don’t forget that kissing alone can burn 70 calories per hour, so take your time and have fun! (Bonus: the “Cowgirl” position, with the girl squatting on top, can burn over 210 calories per half hour!)

4. Use an Exercise Ball at your Desk

A great way to not only burn calories but also strengthen your core is to use an exercise ball instead of an office chair at your desk. The constant need to keep balance throughout the day can help your core muscles without you even thinking about it, and lets you burn about 120-160 calories per hour.

5. A Simple Walk

Walking at a moderate pace for an hour can burn you over 200 calories. Walking is free to do, can be done at (almost) anytime, and can relax you as well, with the fresh air clearing out your mind.

If you don’t find walking invigorating enough, throw on your iPhone’s headphones and put on a good book or podcast to listen to (I personally like listening to Tony Robbins ‘Get The Edge‘ program. I’m getting fit, burning extra calories, and getting my daily dose of motivation, so it’s win-win-win!). And since you have your phone on you, download a good walking app to record how much you walked, so you can compare later!

If you do like to go to the gym, then there are some things that you should be aware of. For more information, click here.

What do you do to burn those calories off? Let us know in the comments your best ways to lose weight!


  1. Avatar Samuel march anks on March 5, 2014 at 2:30 pm

    Jump rope. Get the kind with plastic beads. Keep at it till you can jump for ten consecutive minutes. At first jump one minute and take a 1 minute break or to catch breath. Then start jumping again for the full ten minutes are up. It can take weeks to build up the endurance. Look up jump rope wiki. You may be amazed at what how healthy and safe it is. Much less time consuming than treadmils, and can go everywhere. I jump rope in parking lots after dinner sometimes lunch. It’s the Best and Cheapest way to burn fat down to the visceral fat that is soooo age related to health problems.

    • Admin Admin on March 7, 2014 at 8:51 pm

      Hi Samuel. Yes, jumping rope is a great way to burn some extra calories. It can take a bit of practice to get your co-ordination and, as you say, to get your stamina up, but can really get the blood pumping. Thanks for sharing 🙂

  2. Avatar Keith Griffin on January 2, 2015 at 1:47 pm

    Thanks for this information, I’ve watched the PBS program, “Eat, Fast and live longer” because initially I mistook the program name to indicate which fast foods would help you live longer! Not quite right. But as a New Years resolution, I am on board with the 5:2 diet. Thanks again

    • Sarah Sarah on January 2, 2015 at 7:16 pm

      Great work Keith.
      Hope the 5:2 fasting diet plan works well for you.
      If you haven’t already, make sure you check out the 5:2 Intermittent Fasting Beginner’s Program, which has some great info and tips to help you on your journey.
      All the best

  3. Avatar Bev on November 7, 2015 at 8:43 pm

    My husband and I did 5/2 for 3 months. I lost 30 lbs. Went off of it over a year and trying to start again is hard. But I know it works

    • Sarah Sarah on January 3, 2016 at 7:16 pm

      Hi Bev.
      Firstly let me say I am sorry for the delayed response, a few messages seemed to get lost in a cyber rabbit hole! But I do want to acknowledge how happy I am for you!
      Congratulations on losing weight with fasting. To have lost 30 pounds off your body is a huge achievement. You must feel like a new woman with so much more energy. You know how good the results can be on the 52 diet and how easy it is once you commit start and follow through.
      Remember making any changes appear difficult in the beginning but once you develop the routine and new habit of fasting the 5:2 diet way it will be easy and common practice. Stick at it. If you need a hand why not start the 4 week fasting challenge; where we will take you through the process and you will receive the weekly emails to help keep you on track. You can do so here.

      If you need a hand or have any questions feel free to come on over and share them here… https://www.facebook.com/thefastingdietplan/

  4. Avatar David on March 7, 2016 at 10:37 pm

    Can’t believe the results after twenty months. Weight lost and weight control. I’m sixty- nine , feel much younger, have more flexibility. But, most importantly go gout problems.

    • Sarah Sarah on April 13, 2016 at 8:18 pm

      Hi David
      Thanks for sharing how good you feel. I am glad that you feel younger and no longer suffer from the pain of gout. I know many people who can have sudden outbreaks and how crippling it can be. I am so glad that the fasting diet plan worked for you and that you stuck with it for so long. It sounds like the 5:2 diet is definitely a lifestyle change.
      Wishing you continued good health and success

  5. Avatar normal guy on November 4, 2016 at 9:42 pm

    Half an hour of sex? I wish… What does about a minute of sex burn? Thats more realistic for me!

    • Sarah Sarah on December 4, 2016 at 6:05 pm

      Hi Mike Thanks for your question; based on the figures given here if 30 minutes can burn over 150 calories than lets say 1 minute will burn only 5 calories. Remember mike that if getting hot and heavy for that length or time isn’t suitable for you then kissing, dancing, taking walks are all ways of exercising and doing so with a special someone 🙂
      To your health

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