Fat Loss Health Tip
drink lots of water for good health and fitness
Beautiful water! It fills you up, has no calories, and is essential to your health -it makes you look great too, plumping out your skin and helping your eyes to sparkle.
It's important to drink your water, even if you never seem to become thirsty. If you wait until you're thirsty to drink, you may already be dehydrated, and this has an affect on all the systems of your body.
Drink a glass of water before each meal, to cut your appetite, and between meals too - you'll find that you stave off hunger.
In addition, take a bottle of water with you wherever you go, because every system in your body depends on water for its health.
Water will help you to lose weight, because it has no calories. Water flushes toxins from your system, and gives you beautiful skin. In addition, drinking water before, during and after exercise sessions helps you to stay hydrated and alert.
Water tips:
1. Drink at least five to eight glasses of water a day. If you're on a protein-rich diet like Atkins, you should drink even more water, because protein breakdown requires water - if you eat a hamburger, the protein breakdown just from that can lead to dehydration.
2. Try drinking water before each meal, this helps you to feel satisfied with less food.
3. Make sure that when you exercise, you take along your bottle of water.
4. Think water's boring? Try dropping a slice of lemon or lime into your glass. Or, drop in a sprig of mint, or a slice of fresh ginger.
Drinking your water when the weather's cooler
It can be hard to drink all those glasses of water when both the weather and the water are cold. So warm your water. Take a thermos of water with a couple of slices of lemon, lime, or orange to work with you. Or microwave a glass of water every couple of hours if you have access to a microwave. You can also drink your fluid as hot soup, preferably a light broth or consomm, unless the soup is a main meal.
Form a water habit: set up reminders
It will take a few weeks for you to develop the habit of drinking water regularly, so for three weeks set up daily "drink water" reminders for yourself.
Fat Loss Tips
Eat your sprouts
A study in the medical journal the Lancet reported that eating vegetables from the cabbage family reduces the risk of lung cancer for people with a certain gene which puts them at greater risk of getting the disease. It's believed that around half the population have this particular gene.
It seems that vegetables such as cabbage, broccoli and sprouts are rich in chemicals called isothiocyanates, which strongly protect against lung cancer, so eat some sprouts today.
Can constant dieting lead to weight gain?
An obsession with weight loss can lead to gaining more weight in the long term. Diet researchers emphasize that rather than thinking of dieting as a short-term weight loss goal, we should focus on choices which enhance our overall health. This is particularly true for people who overeat in reaction to stress, using food as a reward.
The food you eat affects your brain
Mood, performance and motivation are all affected by diet. Some researchers believe that a diet which contains a high proportion of fatty foods and fewer fruits and vegetables may be a major cause of depression and aggression; such a diet is common in men.
Burn fat while you sleep:
If you want to lose weight really fast you need to sleep! sleep is just as important to your health as food and exercise
The easiest way to lose weight really fast and improve your overall health may be to get enough sleep.
Recent studies show that when you get insufficient sleep over a long period of time, it can compromise your immune system. Researchers at the University of Chicago found that volunteers who slept just four hours a night for a week upset their hormonal and metabolic systems.
This meant that although theoretically being active for longer hours burned more calories, the changes in hormone levels lead to increased appetite and increased food consumption.
They concluded that chronic sleep loss hastened the onset of health problems like diabetes, high blood pressure and obesity. Another study showed that getting insufficient sleep can increase your chances of getting a heart attack.
If you've been cutting down on your sleep, the best thing you can do for your health and fitness is to ensure that you get your full eight hours every night.
Want to lose fat? Don't wait for a pill - exercise
Researchers believe that hoping for a magic-bullet pill which will help people to regulate their appetite is futile, and that the only sure cure for obesity is exercise.
Make fitness your goal
Almost half the goals set on New Years relate to health and fitness, so if you're setting healthy goals, you've got plenty of company. Choosing fitness as a primary goal makes sense, because fitness will help you to achieve all your other goals.
Start by imagining what your life could be like if you lost 20 pounds: your imagination beats will power any day.
Imagination beats will power
Perhaps you've heard of the power of affirmations. They are powerful, but they won't work if you don't combine your affirmations with imagining the truth of what you're affirming. Affirmations will help you to achieve any fitness goal you set.
Use visualizations. They work. For example, if you want to go to the gym every day, then see yourself at the gym in your imagination as often as you can, right throughout the day. Imagine that you're enjoying working your body and interacting with everyone else there.
See yourself ten twenty pounds thinner: see the new clothes you'll be able to buy and wear.
Reducing Stress Leads To Fat Loss
You may not be able to control what's happening in your life, but you can control how you think and feel about it
Start each day with a plan. Before you get out of bed in the morning, gently imagine everything you wish to do on this day. Plan the foods you intend to eat and the amount of them.
When you get up, leave some time for writing out your plan of action for the day:
On your plan, write out the two or three items that you most want to accomplish today. Your task list can be hundreds of items long, but restrict your task list to the top two or three. Tick each task off as you complete it.
Throughout the day, take a few minutes every hour to re-orient yourself. In these minutes, do some deep breathing exercises, and if you sit at a desk all day, do some gentle stretches.
On the hour, when you've completed your stretches, glance at your task list. Close your eyes for a minute, and picture yourself at the beach, or somewhere else in nature. Imagining yourself out in the open air calms you automatically.
When stressful moments occur, deal with them as effectively as you can, but then let them go. Much of the stress that we experience happens because we go over and over the events in our mind. However, it's up to you what you think about. Replace stressful thoughts with images of calm - you can even carry some calm images along with you.
Your plan of action for the day, your daily breaks, remembering to breathe - these are all things you have control over. Focus on these things, and let the things that you can't control go.
Stress is one of the major causes of obesity. We tend to over eat when stressed. If that is not bad enough, our bodies produce a hormone when stressed that causes the body to hold onto fat longer. If you want to lose fat really fast, you must learn to deal with stress and other issues that make you over eat.
Build Fitness Into Your Day
have fun and get active every day
If you know someone who is super-fit, ask them how they do it. You'll find that they build fitness into their day.
Perhaps they get up early, and go for a long walk at down, or for a swim. Or perhaps they're at the gym as soon as it opens.
They've made a habit of their fitness, by building their fitness routine into their day.
It's as simple as that. You too can get the fitness habit and lose weight really fast.
Have fun while you exercise
Exercise doesn't have to be boring. The more fun you make it for yourself, the more motivated you'll be to continue with your exercise routine.
Walking for exercise can be as simple as a walk around the block, or it can be a walking holiday. If you've never been a sporty person, becoming a walker can lead to developing a more active lifestyle.
The great thing about walking is that you can do it anywhere, at any age. You don't need any special equipment, and you can listen to music or the radio as you walk, or you can walk with a friend.
Start slowly. Don't aim to walk for an hour on the first day. Walk around the shops, take a ten-minute walk early in the morning.
Here are some tips on how to get the most from your walk:
* Don't lengthen your stride, because doing so puts you off balance and actually slows you down;
* Don't lock your knees or elbows: stay loose for healthy circulation as you walk;
* Wear walking shoes, not running shoes.
Here are some more activities that will help you Build Fitness Into Your Day and are fun:
* Dancing is popular because it doesn't seem like exercise
* Swimming, the big benefit of swimming is that it's low-impact.
* Yoga, There are many different kinds of yoga
* Gardening is a great way to get and stay fit.
Remember - If you want to increase your fat loss, you need to increase your physical activity.
Fat Loss Should Be Small Steps
Think you can't lose weight? You can!
Another month, another diet.
If you've been on so many diets that you feel as if you're always on a diet, and can't maintain fat loss, you may think that diets just don't work for you.
Researchers believe that constant dieting has bad effects on our health, because it means that our bodies start to make do with less food, and also to store the food we eat when we go off the diet as fat. While we're on the diet we lose both fat and muscle, and when we start to eat again, our body's metabolism has changed, and our body stores fat more easily.
No matter how many diets you've been on, you can reset your metabolism, and regain a healthy weight. It all starts with your outlook. Decide that you'll never go on another quick-fix diet again: from now on, you'll make changes which will lead to the results you want, over time.
Make small lifestyle changes
Diets are appealing because we don't mind a little short-term deprivation if we get the result we want; we're happy to diet to fit into a smaller dress size, or a bikini when summer arrives. The key to successful fat loss however is to forget about deprivation, and to focus on practical changes in our lifestyle which lead to gradual fat loss and better fitness and health. The key is small changes.
If you implemented just one small change in your lifestyle each month, over the year that would mean that you'd made 12 changes - each one leading to a healthier you. It's not advisable to try to make more than one change a month, because new behaviors' take time to become habits, usually at least 21 days.
For the first month, you could opt for a healthier lunch. Try cooking a big pot of vegetable soup, and taking a small thermos of soup to work, with a couple of slices of whole wheat bread, and an apple.
Keep your changes a secret
Month by month, keep the changes that you're making a secret. Don't talk about them with family members, friends, or work colleagues. It's easy for us to be influenced, even subconsciously, by the comments of others. If you've been on many diets, you know that no matter how much they love you, sometimes family and friends seem determined to derail your efforts.
Fat Loss Tips
* Make just one change a month
* Keep a diary or journal
* Visit a nutritionist if you're not sure how to change your diet
* Eat at least five servings of fruit and vegetables a day
* If you have a digital camera, take a weekly snapshot of yourself in the bathroom mirror, so you can see the changes happening
* Have fun: do at least one fun thing every day.
I know you want to lose fat really fast. When you lose weight at a rate greater than one or two pounds a week, you are also losing muscle. If you lose muscle you body will not burn fat affectively. To really lose fat really fast, you need to take small steps and lifestyle changes.
If you've been on so many diets that you feel as if you're always on a diet, and can't maintain fat loss, you may think that diets just don't work for you.
Researchers believe that constant dieting has bad effects on our health, because it means that our bodies start to make do with less food, and also to store the food we eat when we go off the diet as fat. While we're on the diet we lose both fat and muscle, and when we start to eat again, our body's metabolism has changed, and our body stores fat more easily.
No matter how many diets you've been on, you can reset your metabolism, and regain a healthy weight. It all starts with your outlook. Decide that you'll never go on another quick-fix diet again: from now on, you'll make changes which will lead to the results you want, over time.
Make small lifestyle changes
Diets are appealing because we don't mind a little short-term deprivation if we get the result we want; we're happy to diet to fit into a smaller dress size, or a bikini when summer arrives. The key to successful fat loss however is to forget about deprivation, and to focus on practical changes in our lifestyle which lead to gradual fat loss and better fitness and health. The key is small changes.
If you implemented just one small change in your lifestyle each month, over the year that would mean that you'd made 12 changes - each one leading to a healthier you. It's not advisable to try to make more than one change a month, because new behaviors' take time to become habits, usually at least 21 days.
For the first month, you could opt for a healthier lunch. Try cooking a big pot of vegetable soup, and taking a small thermos of soup to work, with a couple of slices of whole wheat bread, and an apple.
Keep your changes a secret
Month by month, keep the changes that you're making a secret. Don't talk about them with family members, friends, or work colleagues. It's easy for us to be influenced, even subconsciously, by the comments of others. If you've been on many diets, you know that no matter how much they love you, sometimes family and friends seem determined to derail your efforts.
Fat Loss Tips
* Make just one change a month
* Keep a diary or journal
* Visit a nutritionist if you're not sure how to change your diet
* Eat at least five servings of fruit and vegetables a day
* If you have a digital camera, take a weekly snapshot of yourself in the bathroom mirror, so you can see the changes happening
* Have fun: do at least one fun thing every day.
I know you want to lose fat really fast. When you lose weight at a rate greater than one or two pounds a week, you are also losing muscle. If you lose muscle you body will not burn fat affectively. To really lose fat really fast, you need to take small steps and lifestyle changes.
Make Time To Get Fit And Healthy
I'm busy. I don't have time to get fit and healthy.
If this is you, you can make time in your life to eat well and to exercise regularly. In fact, when you get into the habit of exercise, you'll find that you seem to have more time to do everything else, because you have so much more energy.
Ten Minute Fitness
Start by finding ten minutes, morning and evening, in which you can either walk around the block, or walk on a treadmill. Mornings, the best time is just after you get out of bed. Leave your exercise clothes and shoes next to the bed, then get dressed and out the door before you have a chance to think about it - or anyone else has the time to stop you. Set your alarm for half an hour earlier.
In the evening, go for a walk as soon as you've had your supper. Or, take ten minutes from your lunch hour to go for a brisk walk.
Ten minutes (20 minutes over the course of a day) may not sound like much, but they'll make a huge difference in your attitude and sense of well-being.
Perhaps in the beginning you can only find 10 minutes in your day. As time goes on, you will find more available time for getting fit. Do you ever watch Oprah or some other talk show? Well there you are, one hour of time you could use to get fit. No I would not ask you to give up Oprah. How about walking in place while you watch your favorite talk show?
As you get more fit, you will want to exercise more and you will have more energy for exercise. Then you will begin to find the time because you want to exercise, you want to lose weight, you want to be healthy.
About The 4 Week Fat Loss Food Plan
Calories and losing fat
The least restrictive way to lose fat is to count calories.
To maintain current weight, most women need to eat 2000 calories a day; men need 2,500. So to lose weight at a moderate, healthy rate, aim to eat 500 calories fewer each day than you at the moment.
Note: Please visit your doctor before following these food, diet and exercise guidelines.
Along with Helpful information about fat loss, you will find four weeks of fat loss meals including a shopping list.
Fat Loss Plan Week 1
First weeks meal guide and shopping list
Monday
Breakfast: Small bowl of cereal, cup skim milk, 1 small banana.
Light meal: Chicken on a bread roll: 1 bread roll, 1 slice of chicken breast, 1 tomato, lettuce, 1 small apple, 1 can sugar-free lemonade.
Main meal: Rump steak: 1 rump steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.
Snack: cup milk for tea and coffee, 1 small tub fat-free yogurt, small orange sliced and sprinkled with sugar substitute.
Today, do some stretches for fifteen minutes while you watch TV. Alternatively, march on the spot while watching.
Tuesday
Breakfast: whole wheat bagel, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.
Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.
Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.
Snack: cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.
Wednesday
Breakfast: 1 small bowl rolled oats, cup skim milk, basket of strawberries.
Light meal: Cheese and salad on bread roll- 1 slice Swiss cheese, with sliced red onion and mustard on a bread roll with tomato, or any other salad vegetable. A small apple.
Main meal: Fish: 1 slice of lightly crumbed fish (from packet, cooked according to directions), with fresh or frozen corn cob, one glass of white wine.
Snack: cup milk for tea and coffee, melon, 2 kiwi fruit.
Thursday
Breakfast: 2 slices whole wheat sandwich bread, toasted, 2 cooked mushrooms and tomatoes.
Light meal: Bacon omelet: 1 lean rasher bacon, onion chopped, two eggs lightly beaten, cup skim milk, with small bread roll, and lettuce. 1 small apple.
Main meal: Oven-roasted chicken: 1 small chicken breast with skin removed, one egg white, 2 tablespoons of corn-flake crumbs, 1 roasting potato. Dry the chicken breast, dip in egg white, then coat with corn-flake crumbs. Set on a rack with a medium-sized roasting potato and roast.
Snack: cup milk for tea and coffee, 1 small tub fat-free yogurt, melon.
Friday
Breakfast: Small bowl cereal, with 1 teaspoon honey, basket strawberries
Light meal: Vegetable chill taco: 2 taco shells, 1 large tomato chopped, shredded lettuce, chopped green bell pepper, 2 tablespoons sweet chili sauce.
Main meal: Baked potato, ham, and pineapple: bake large potato, split in half, scoop out, mix potato with 2 slices of ham chopped, and one pineapple ring, chopped. Pile filling mixture into shells. Sprinkle with two tablespoons of low-fat shredded cheese and grill until golden.
Snack: cup milk for tea and coffee, 2 low-fat biscuits.
Today, clean out the fridge and pantry. Toss out all unhealthy food choices, like cream, butter, chocolate, and cakes.
Saturday
Breakfast: 2 toasted whole wheat bagels, topped with 2 teaspoons jam. Small tub low-fat yogurt.
Light meal: Salmon sandwich: 2 slices whole wheat bread; single-serve can of pink salmon, 1 tablespoon capers, 1 small apple.
Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.
Snack: cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.
Sunday
Breakfast: One small dieters' muffin, small banana, tea or coffee.
Light meal: Burger with lettuce and tomato; one small orange.
Main meal: Slice of chicken pot pie, with steamed peas and carrots. Glass of white wine.
Snack: cup milk for tea and coffee, 1 cup fresh fruit salad, air or microwave popped popcorn.
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Shopping list
Pantry items
1 packet low-fat cereal
Honey
1 single-serve can of tuna
Bottle white wine
Taco shells
Chili sauce (sweet)
Pineapple rings, unsweetened
1 single-serve can of salmon
Jar capers
Small tub diet pudding.
One small dieters' muffin
Grains
2 slices whole wheat sandwich bread
4 bread rolls
Packet whole wheat bagels
Pita bread
Dairy
2 cartons skim milk
1 carton light sour cream
3 small tubs fat-free yogurt
Packet of Swiss cheese slices
Shredded low-fat cheese
Protein (meat and fish)
1 slice of roll chicken breast
1 rump steak
2 small chicken breasts
Packet frozen crumbed fish slices
2 slices of ham
Chicken pot pie (baked)
Vegetables/ fruit
1 baking potato
6 tomatoes
broccoli
2 lettuce
2 cucumber
1 white onion
1 red onion
1 zucchini zucchini
1 corn cob
2 mushrooms
1 bell pepper
Packet of frozen peas and carrots
1 banana
3 apples
3 small oranges
Grapes
1 mandarin
1 basket strawberries
2 kiwi fruit
Breakfast: Small bowl of cereal, cup skim milk, 1 small banana.
Light meal: Chicken on a bread roll: 1 bread roll, 1 slice of chicken breast, 1 tomato, lettuce, 1 small apple, 1 can sugar-free lemonade.
Main meal: Rump steak: 1 rump steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.
Snack: cup milk for tea and coffee, 1 small tub fat-free yogurt, small orange sliced and sprinkled with sugar substitute.
Today, do some stretches for fifteen minutes while you watch TV. Alternatively, march on the spot while watching.
Tuesday
Breakfast: whole wheat bagel, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.
Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.
Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.
Snack: cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.
Wednesday
Breakfast: 1 small bowl rolled oats, cup skim milk, basket of strawberries.
Light meal: Cheese and salad on bread roll- 1 slice Swiss cheese, with sliced red onion and mustard on a bread roll with tomato, or any other salad vegetable. A small apple.
Main meal: Fish: 1 slice of lightly crumbed fish (from packet, cooked according to directions), with fresh or frozen corn cob, one glass of white wine.
Snack: cup milk for tea and coffee, melon, 2 kiwi fruit.
Thursday
Breakfast: 2 slices whole wheat sandwich bread, toasted, 2 cooked mushrooms and tomatoes.
Light meal: Bacon omelet: 1 lean rasher bacon, onion chopped, two eggs lightly beaten, cup skim milk, with small bread roll, and lettuce. 1 small apple.
Main meal: Oven-roasted chicken: 1 small chicken breast with skin removed, one egg white, 2 tablespoons of corn-flake crumbs, 1 roasting potato. Dry the chicken breast, dip in egg white, then coat with corn-flake crumbs. Set on a rack with a medium-sized roasting potato and roast.
Snack: cup milk for tea and coffee, 1 small tub fat-free yogurt, melon.
Friday
Breakfast: Small bowl cereal, with 1 teaspoon honey, basket strawberries
Light meal: Vegetable chill taco: 2 taco shells, 1 large tomato chopped, shredded lettuce, chopped green bell pepper, 2 tablespoons sweet chili sauce.
Main meal: Baked potato, ham, and pineapple: bake large potato, split in half, scoop out, mix potato with 2 slices of ham chopped, and one pineapple ring, chopped. Pile filling mixture into shells. Sprinkle with two tablespoons of low-fat shredded cheese and grill until golden.
Snack: cup milk for tea and coffee, 2 low-fat biscuits.
Today, clean out the fridge and pantry. Toss out all unhealthy food choices, like cream, butter, chocolate, and cakes.
Saturday
Breakfast: 2 toasted whole wheat bagels, topped with 2 teaspoons jam. Small tub low-fat yogurt.
Light meal: Salmon sandwich: 2 slices whole wheat bread; single-serve can of pink salmon, 1 tablespoon capers, 1 small apple.
Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.
Snack: cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.
Sunday
Breakfast: One small dieters' muffin, small banana, tea or coffee.
Light meal: Burger with lettuce and tomato; one small orange.
Main meal: Slice of chicken pot pie, with steamed peas and carrots. Glass of white wine.
Snack: cup milk for tea and coffee, 1 cup fresh fruit salad, air or microwave popped popcorn.
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Shopping list
Pantry items
1 packet low-fat cereal
Honey
1 single-serve can of tuna
Bottle white wine
Taco shells
Chili sauce (sweet)
Pineapple rings, unsweetened
1 single-serve can of salmon
Jar capers
Small tub diet pudding.
One small dieters' muffin
Grains
2 slices whole wheat sandwich bread
4 bread rolls
Packet whole wheat bagels
Pita bread
Dairy
2 cartons skim milk
1 carton light sour cream
3 small tubs fat-free yogurt
Packet of Swiss cheese slices
Shredded low-fat cheese
Protein (meat and fish)
1 slice of roll chicken breast
1 rump steak
2 small chicken breasts
Packet frozen crumbed fish slices
2 slices of ham
Chicken pot pie (baked)
Vegetables/ fruit
1 baking potato
6 tomatoes
broccoli
2 lettuce
2 cucumber
1 white onion
1 red onion
1 zucchini zucchini
1 corn cob
2 mushrooms
1 bell pepper
Packet of frozen peas and carrots
1 banana
3 apples
3 small oranges
Grapes
1 mandarin
1 basket strawberries
2 kiwi fruit
Fat Loss Plan Week 2
Second weeks meal guide and shopping list
Monday
Breakfast: 2 slices toasted whole wheat bread, small can of baked beans, small banana
Light meal:
Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.
Snack: cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam
Tuesday
Breakfast: Small bowl cereal, with 1 teaspoon honey, basket strawberries
Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.
Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.
Snack: cup milk for tea and coffee, 1 small banana, 5 rice crackers.
Wednesday
Breakfast: Small bowl cereal, cup milk. 2 apricots.
Light meal: Tuna and salad pita bread: can single-serve water-packed turn in medium pita bread, with tomato and cucumber. 1 apple
Main meal: Fillet steak: 2 slices fillet steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.
Snack: cup milk for tea and coffee, 1 cup low-cal jelly, handful of grapes
Thursday
Breakfast: 2 crumpets, 1 teaspoon of honey, small banana
Light meal: Egg salad roll: bread roll with chopped hard-boiled egg mixed with 1 teaspoon mayonnaise, chopped lettuce. 1 apple.
Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.
Snack: cup milk for tea and coffee, small ice-cream.
Friday
Breakfast: Small bowl oatmeal, half cup skim milk, basket strawberries
Light meal: Ham sandwich with tomato on 2 slices whole wheat bread with cup of low-cal soup. 2 apricots
Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a Zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.
Snack: cup milk for tea and coffee, 2 low-cal biscuits.
Saturday
Breakfast: Small bowl cereal, cup milk. Small banana.
Light meal: Grilled cheese sandwich with 2 slices of Swiss cheese. Salad. 1 large kiwi fruit.
Main meal: Large bowl Team Casey's Chicken soup (see recipes), bowl of canned soup; 1 slice whole wheat toast. Salad of lettuce and tomato. 1 orange.
Snack: cup milk for tea and coffee, 1 tub low-fat yoghurt.
Sunday
Breakfast: 2 thin pancakes (made with pancake mix and skim milk), small banana, 1 teaspoon honey.
Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.
Main meal: 2 vegetarian franks, small tin baked beans, with one slice whole wheat toast. Salad. 1 medium peach.
Snack: cup milk for tea and coffee, 1 apple, 2 rice cakes with low-cal jam.
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Shopping list
Pantry items
tartar sauce
1 small can baked beans
Packet cereal
Honey
Barbecue sauce
2 can single-serve water-packed tuna
Packet low-cal jelly
1 egg
1 packet low-cal soup
Oil spray
Packet low-cal biscuits
Packet pancake mix
Rice cakes
Low-cal jam
Grains
Packet rice crackers
6 slices whole wheat bread
2 bread rolls
2 medium pita bread pockets
Packet crumpets
Pasta
Rice
Small tin baked beans
Dairy
2 cartons skim milk
Jar of plain yoghurt
1 small jar light sour cream
Swiss cheese
2 small tubs low-fat yoghurt
Protein (meat and fish)
Smoked turkey breast roll
1 lamb steak
1 small fillet steak
Slice crumbed fish (frozen)
1 small breast chicken
2 chicken drumsticks
Vegetarian franks
Vegetables/ Fruit
Lettuce
5 tomatoes
2 potatoes
2 cucumber
broccoli
mushrooms
1 onion
1 Zucchini
1 oranges
4 small bananas
1 basket strawberries
1 pear
2 bananas
4 apricots
3 apples
Grapes
1 large kiwi fruit
1 medium peach
Breakfast: 2 slices toasted whole wheat bread, small can of baked beans, small banana
Light meal:
Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.
Snack: cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam
Tuesday
Breakfast: Small bowl cereal, with 1 teaspoon honey, basket strawberries
Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.
Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.
Snack: cup milk for tea and coffee, 1 small banana, 5 rice crackers.
Wednesday
Breakfast: Small bowl cereal, cup milk. 2 apricots.
Light meal: Tuna and salad pita bread: can single-serve water-packed turn in medium pita bread, with tomato and cucumber. 1 apple
Main meal: Fillet steak: 2 slices fillet steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.
Snack: cup milk for tea and coffee, 1 cup low-cal jelly, handful of grapes
Thursday
Breakfast: 2 crumpets, 1 teaspoon of honey, small banana
Light meal: Egg salad roll: bread roll with chopped hard-boiled egg mixed with 1 teaspoon mayonnaise, chopped lettuce. 1 apple.
Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.
Snack: cup milk for tea and coffee, small ice-cream.
Friday
Breakfast: Small bowl oatmeal, half cup skim milk, basket strawberries
Light meal: Ham sandwich with tomato on 2 slices whole wheat bread with cup of low-cal soup. 2 apricots
Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a Zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.
Snack: cup milk for tea and coffee, 2 low-cal biscuits.
Saturday
Breakfast: Small bowl cereal, cup milk. Small banana.
Light meal: Grilled cheese sandwich with 2 slices of Swiss cheese. Salad. 1 large kiwi fruit.
Main meal: Large bowl Team Casey's Chicken soup (see recipes), bowl of canned soup; 1 slice whole wheat toast. Salad of lettuce and tomato. 1 orange.
Snack: cup milk for tea and coffee, 1 tub low-fat yoghurt.
Sunday
Breakfast: 2 thin pancakes (made with pancake mix and skim milk), small banana, 1 teaspoon honey.
Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.
Main meal: 2 vegetarian franks, small tin baked beans, with one slice whole wheat toast. Salad. 1 medium peach.
Snack: cup milk for tea and coffee, 1 apple, 2 rice cakes with low-cal jam.
-------------------
Shopping list
Pantry items
tartar sauce
1 small can baked beans
Packet cereal
Honey
Barbecue sauce
2 can single-serve water-packed tuna
Packet low-cal jelly
1 egg
1 packet low-cal soup
Oil spray
Packet low-cal biscuits
Packet pancake mix
Rice cakes
Low-cal jam
Grains
Packet rice crackers
6 slices whole wheat bread
2 bread rolls
2 medium pita bread pockets
Packet crumpets
Pasta
Rice
Small tin baked beans
Dairy
2 cartons skim milk
Jar of plain yoghurt
1 small jar light sour cream
Swiss cheese
2 small tubs low-fat yoghurt
Protein (meat and fish)
Smoked turkey breast roll
1 lamb steak
1 small fillet steak
Slice crumbed fish (frozen)
1 small breast chicken
2 chicken drumsticks
Vegetarian franks
Vegetables/ Fruit
Lettuce
5 tomatoes
2 potatoes
2 cucumber
broccoli
mushrooms
1 onion
1 Zucchini
1 oranges
4 small bananas
1 basket strawberries
1 pear
2 bananas
4 apricots
3 apples
Grapes
1 large kiwi fruit
1 medium peach
Fat Loss Plan Week 3
Third weeks meal guide and shopping list
Monday
Breakfast: 2 slices fruit bread, toasted. Small banana.
Light meal: Vegetarian burger with lettuce and tomato; one small orange.
Main meal: Pork and peanuts: 1 small pork steak, grilled, 1 tablespoon of prepared satay sauce, on a bread roll with tomato and lettuce. Scoop of diet ice cream with banana.
Snack: cup milk for tea and coffee, 2 rice cakes.
Tuesday
Breakfast: Small bowl cereal with half cup skim milk. 2 apricots, dried.
Light meal: Corn and cheese potato: 1 large potato, 1 small can of creamed corn, tablespoon of low-fat shredded cheese. Microwave potato, scoop out centre, mix with corn. Refill potato shell, sprinkle with cheese, grill. Handful of raisins.
Main meal: One serving of frozen dieters' beef teriyaki, steamed rice, steamed broccoli. Small amount of fruit.
Snack: cup milk for tea and coffee, 1 tub low-fat yoghurt, 1 apple.
Wednesday
Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.
Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.
Main meal: 2-egg cheese omelet, with peas. Make omelet with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. sliced melon.
Snack: cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.
Thursday
Breakfast: Small muffin.
Light meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.
Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.
Snack: cup milk for tea and coffee, 1 small tub yoghurt
Friday
Breakfast: 2 slices whole wheat bread with mushrooms and tomato.
Light meal: Fetta cheese with salad. Large salad with lettuce, tomato, cucumber with cubed fetta cheese. One slice bread. Small pear.
Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.
Snack: cup milk for tea and coffee, handful raisins.
Saturday
Breakfast: 1 slice whole wheat bread, toasted, with one poached egg, tomato.
Light meal: Curried egg on toast: 2 eggs lightly beaten, sprinkle of curry powder, microwaved on 1 piece whole wheat toast, with salad. Three dates.
Main meal: Takeaway hamburger, with salad. Fresh fruit salad.
Snack: cup milk for tea and coffee, small muffin.
Sunday
Breakfast: 1 thin slice brioche, basket strawberries.
Light meal: Green salad with 2 slices ham, 2 tablespoons cranberry sauce, 1 slice whole wheat bread.
Main meal: Roast lamb with mint sauce: 2 slices of roast lamb (no fat), with mint sauce. Baked potato with 1 tablespoon light sour cream. Peas. Small banana, sprinkled with brown sugar and grilled.
Snack: cup milk for tea and coffee, 1 small tub yoghurt.
-------------------
Shopping list
Pantry items
Dried apricots
Raisins
Dates
Pasta
Jar peanut butter
Bottle satay sauce
Small can of creamed corn
Rice
Small can lychees
2 eggs
tartar sauce
Cranberry sauce
Mint sauce
Grains
2 slices fruit bread
4 slices whole wheat bread
4 bread rolls
2 small muffins
Dairy
2 cartons skim milk
Jar of plain yoghurt
Light sour cream
Dieters' low-fat ice cream
Packet low-fat shredded cheese
2 small tubs low-fat yoghurt
Tub of diet pudding
Small serve cheese and spinach tortellini
Protein (meat and fish)
Vegetarian burger
1 packet diet beef teriyaki (frozen)
2 slices smoked beef
1 small pork steak
Small chicken breast
Crumbed fish, frozen.
2 slices ham
2 slices roast lamb
Vegetables/ Fruit
2 x Lettuce
6 tomatoes
1 large potato
Broccoli
Fresh peas
Bottle of fresh light chunky tomato sauce
1 cucumber
Mushrooms
3 small bananas
basket strawberries
3 small oranges
1 apple
1 melon
1 pear
Breakfast: 2 slices fruit bread, toasted. Small banana.
Light meal: Vegetarian burger with lettuce and tomato; one small orange.
Main meal: Pork and peanuts: 1 small pork steak, grilled, 1 tablespoon of prepared satay sauce, on a bread roll with tomato and lettuce. Scoop of diet ice cream with banana.
Snack: cup milk for tea and coffee, 2 rice cakes.
Tuesday
Breakfast: Small bowl cereal with half cup skim milk. 2 apricots, dried.
Light meal: Corn and cheese potato: 1 large potato, 1 small can of creamed corn, tablespoon of low-fat shredded cheese. Microwave potato, scoop out centre, mix with corn. Refill potato shell, sprinkle with cheese, grill. Handful of raisins.
Main meal: One serving of frozen dieters' beef teriyaki, steamed rice, steamed broccoli. Small amount of fruit.
Snack: cup milk for tea and coffee, 1 tub low-fat yoghurt, 1 apple.
Wednesday
Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.
Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.
Main meal: 2-egg cheese omelet, with peas. Make omelet with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. sliced melon.
Snack: cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.
Thursday
Breakfast: Small muffin.
Light meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.
Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.
Snack: cup milk for tea and coffee, 1 small tub yoghurt
Friday
Breakfast: 2 slices whole wheat bread with mushrooms and tomato.
Light meal: Fetta cheese with salad. Large salad with lettuce, tomato, cucumber with cubed fetta cheese. One slice bread. Small pear.
Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.
Snack: cup milk for tea and coffee, handful raisins.
Saturday
Breakfast: 1 slice whole wheat bread, toasted, with one poached egg, tomato.
Light meal: Curried egg on toast: 2 eggs lightly beaten, sprinkle of curry powder, microwaved on 1 piece whole wheat toast, with salad. Three dates.
Main meal: Takeaway hamburger, with salad. Fresh fruit salad.
Snack: cup milk for tea and coffee, small muffin.
Sunday
Breakfast: 1 thin slice brioche, basket strawberries.
Light meal: Green salad with 2 slices ham, 2 tablespoons cranberry sauce, 1 slice whole wheat bread.
Main meal: Roast lamb with mint sauce: 2 slices of roast lamb (no fat), with mint sauce. Baked potato with 1 tablespoon light sour cream. Peas. Small banana, sprinkled with brown sugar and grilled.
Snack: cup milk for tea and coffee, 1 small tub yoghurt.
-------------------
Shopping list
Pantry items
Dried apricots
Raisins
Dates
Pasta
Jar peanut butter
Bottle satay sauce
Small can of creamed corn
Rice
Small can lychees
2 eggs
tartar sauce
Cranberry sauce
Mint sauce
Grains
2 slices fruit bread
4 slices whole wheat bread
4 bread rolls
2 small muffins
Dairy
2 cartons skim milk
Jar of plain yoghurt
Light sour cream
Dieters' low-fat ice cream
Packet low-fat shredded cheese
2 small tubs low-fat yoghurt
Tub of diet pudding
Small serve cheese and spinach tortellini
Protein (meat and fish)
Vegetarian burger
1 packet diet beef teriyaki (frozen)
2 slices smoked beef
1 small pork steak
Small chicken breast
Crumbed fish, frozen.
2 slices ham
2 slices roast lamb
Vegetables/ Fruit
2 x Lettuce
6 tomatoes
1 large potato
Broccoli
Fresh peas
Bottle of fresh light chunky tomato sauce
1 cucumber
Mushrooms
3 small bananas
basket strawberries
3 small oranges
1 apple
1 melon
1 pear
Fat Loss Plan Week 4
Fourth weeks meal guide and shopping list
Monday
Breakfast: Small bowl cereal, with 1 teaspoon honey, basket strawberries
Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.
Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.
Snack: cup milk for tea and coffee, 1 small banana, 5 rice crackers.
Tuesday
Breakfast: 2 crumpets, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.
Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.
Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a Zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.
Snack: cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.
Wednesday
Breakfast: 2 slices toasted whole wheat bread, small can of baked beans, small banana
Light meal: Cup of soup, salad. Small pear, and grapes.
Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.
Snack: cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam
Thursday
Breakfast: Small muffin. Glass of unsweetened orange juice.
Light meal: Peanut butter and raisin sandwich - one tablespoon peanut butter, 1 tablespoon raisins on whole wheat bread. Small banana.
Main meal: Tacos. Dry-fry 100g mince with one onion. Load onto 2 tacos with lettuce, tomato, chili sauce. One orange.
Snack: cup milk for tea and coffee, tub of low-fat yoghurt. Handful of grapes.
Friday
Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.
Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.
Main meal: 2-egg cheese omelet, with peas. Make omelet with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. sliced melon.
Snack: cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.
Saturday
Breakfast: 2 slices fruit bread, with 1 tablespoon low-cal jam, topped with shredded apple.
Light meal: Curried tuna sandwich. Single-serve water-packed tuna sprinkled with curry powder on 2 slices whole wheat bread.
Main meal: One slice takeaway pizza. Salad with lettuce, and assorted greens. 1 orange.
Snack: cup milk for tea and coffee, sliced melon. 5 dates.
Sunday
Breakfast: 2 pancakes, handful of raspberries.
Light meal: Beans on toast. Small tin baked beans on 2 slices whole wheat toast, with mushrooms. Apple.
Main meal: Salmon with dill. 200g salmon steak, grilled. 2 small new potatoes steamed, sprinkled with dill. 2 scoops diet ice cream.
Snack: cup milk for tea and coffee, 1 apple, 10 small rice crackers.
-------------------
Shopping list
Pantry items
Packet cereal
Honey
Barbecue sauce
2 single-serve tin water-packed tuna
2 small tins baked beans
1 small tin dieters' soup
tartar sauce
Orange juice, unsweetened
Peanut butter
Raisins
Dates
Pancake mix
2 eggs
Grains
3 bread rolls
8 slices whole wheat bread
Crumpets
Medium pita pockets
Rice crackers
Low-cal jam
1 small muffin
Tacos
2 slices fruit bread
Dairy
Plain yoghurt
2 tubs low-fat yoghurt
Low-fat shredded cheese
Diet ice cream
Protein (meat and fish)
Smoked turkey breast
Small lamb steak
2 chicken drumsticks
Fish burger
2 slices smoked beef
200g fresh salmon
Vegetables/ Fruit
2 tomatoes
1 potato
Lettuce
Cucumber
Onion
Zucchini
Peas
Fresh dill
2 small new potatoes
1 banana
2 apples
basket strawberries
2 small pears
Grapes
3 small oranges
Melon
Raspberries
Breakfast: Small bowl cereal, with 1 teaspoon honey, basket strawberries
Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.
Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.
Snack: cup milk for tea and coffee, 1 small banana, 5 rice crackers.
Tuesday
Breakfast: 2 crumpets, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.
Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.
Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a Zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.
Snack: cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.
Wednesday
Breakfast: 2 slices toasted whole wheat bread, small can of baked beans, small banana
Light meal: Cup of soup, salad. Small pear, and grapes.
Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.
Snack: cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam
Thursday
Breakfast: Small muffin. Glass of unsweetened orange juice.
Light meal: Peanut butter and raisin sandwich - one tablespoon peanut butter, 1 tablespoon raisins on whole wheat bread. Small banana.
Main meal: Tacos. Dry-fry 100g mince with one onion. Load onto 2 tacos with lettuce, tomato, chili sauce. One orange.
Snack: cup milk for tea and coffee, tub of low-fat yoghurt. Handful of grapes.
Friday
Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.
Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.
Main meal: 2-egg cheese omelet, with peas. Make omelet with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. sliced melon.
Snack: cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.
Saturday
Breakfast: 2 slices fruit bread, with 1 tablespoon low-cal jam, topped with shredded apple.
Light meal: Curried tuna sandwich. Single-serve water-packed tuna sprinkled with curry powder on 2 slices whole wheat bread.
I hope that you are doing well! Just wanted to tell you about this cool new video that I just watched from my new friend and respected colleague, Dr Charles. In it, he reveals a very unusual tip for a flatter belly in just 3 to 10 days. I watched it, thought it was brilliant, and figured you might find it very helpful too.
I hope that this was short and sweet enough for ya. Have an amazing day!!
. Grapes.Main meal: One slice takeaway pizza. Salad with lettuce, and assorted greens. 1 orange.
Snack: cup milk for tea and coffee, sliced melon. 5 dates.
Sunday
Breakfast: 2 pancakes, handful of raspberries.
Light meal: Beans on toast. Small tin baked beans on 2 slices whole wheat toast, with mushrooms. Apple.
Main meal: Salmon with dill. 200g salmon steak, grilled. 2 small new potatoes steamed, sprinkled with dill. 2 scoops diet ice cream.
Snack: cup milk for tea and coffee, 1 apple, 10 small rice crackers.
-------------------
Shopping list
Pantry items
Packet cereal
Honey
Barbecue sauce
2 single-serve tin water-packed tuna
2 small tins baked beans
1 small tin dieters' soup
tartar sauce
Orange juice, unsweetened
Peanut butter
Raisins
Dates
Pancake mix
2 eggs
Grains
3 bread rolls
8 slices whole wheat bread
Crumpets
Medium pita pockets
Rice crackers
Low-cal jam
1 small muffin
Tacos
2 slices fruit bread
Dairy
Plain yoghurt
2 tubs low-fat yoghurt
Low-fat shredded cheese
Diet ice cream
Protein (meat and fish)
Smoked turkey breast
Small lamb steak
2 chicken drumsticks
Fish burger
2 slices smoked beef
200g fresh salmon
Vegetables/ Fruit
2 tomatoes
1 potato
Lettuce
Cucumber
Onion
Zucchini
Peas
Fresh dill
2 small new potatoes
1 banana
2 apples
basket strawberries
2 small pears
Grapes
3 small oranges
Melon
Raspberries
Food Tip For Fat Loss And Health
Eat your veggies - they're full of water and goodness
Vegetables are juicy, tasty and crunchy vitamin pills, and they fill you up because they contain lots of water.
Cucumbers (96 percent water)
Lettuce (95 percent water)
Green peppers (93 percent water)
Cabbage (93 percent water)
Asparagus (92 percent water)
Cauliflower (92 percent water
Spinach (92 percent water)
Broccoli (91 percent water)
Beets (91 percent water)
You should aim to eat at least five servings of fruit and vegetables a day. What's a serving? As a visual cue, a serving is the amount you could hold in your cupped hand. It's:
* Half a cup of vegetables, cooked or raw
* One cup of raw leafy vegetables
* Three quarters of a cup of vegetable juice
* A medium apple, banana or orange
* Half a cup of chopped, cooked or canned fruit
* Three quarters of a cup of fruit juice
Fat Loss Without Dieting
Have you seen the commercials that say "Take this magic pill and lose 20 pounds the first month without dieting?"
Have you ever read the really small print at the bottom of the page?
You know where it says "when accompanied by proper nutrition and exercise.
I hate dieting and I refuse to diet!
I want fat loss without dieting but I don't want no magic pill, so what is the answer.
You have been looking at it - the "One Month Diet".
I have not spoken about starving yourself, what most of us think of, when we think of dieting.
I have not said that you need to eat a precise amount at each meal or fail, what most diet plans say.
If you prefer fat loss without dieting, it is as simple as this page outlines. Change your eating habits. Change the way you look at food. Change your daily activity.
Thats right! And here it comes, the over simplified, but true, magic pill! Ready?
If you want fat loss without dieting - Burn more calories than you consume. That means keep increasing your physical activity until you burn the calories you need to achieve fat loss.
Now if you can not spend 8 hours each day doing physical activity, you need to cut down on the amount of food you eat.
If you do both, eat healthier and exercise more, then you will find the balance that gives you fat loss without dieting.
Have you ever read the really small print at the bottom of the page?
You know where it says "when accompanied by proper nutrition and exercise.
I hate dieting and I refuse to diet!
I want fat loss without dieting but I don't want no magic pill, so what is the answer.
You have been looking at it - the "One Month Diet".
I have not spoken about starving yourself, what most of us think of, when we think of dieting.
I have not said that you need to eat a precise amount at each meal or fail, what most diet plans say.
If you prefer fat loss without dieting, it is as simple as this page outlines. Change your eating habits. Change the way you look at food. Change your daily activity.
Thats right! And here it comes, the over simplified, but true, magic pill! Ready?
If you want fat loss without dieting - Burn more calories than you consume. That means keep increasing your physical activity until you burn the calories you need to achieve fat loss.
Now if you can not spend 8 hours each day doing physical activity, you need to cut down on the amount of food you eat.
If you do both, eat healthier and exercise more, then you will find the balance that gives you fat loss without dieting.
My Favorite "Shrimp Salad"
Southwest Chicken Dinner
Prepare your chicken breast by slow cooking with mesquite smoke. During the winter months I use a Stove Top Smoker and in the summer I use the outdoor food smoker.
Place the southwest chicken breast of a bed of Natural brown rice and top with a sauce made from your favorite salsa and sweet red peppers. serve with some fresh vegetables on the side and finish it off with a cup of borracho beans.
Borracho Beans Recipe:
8 servings - easy quick - 20 minutes to prepare
Ingredients
* 2 (16-ounce) cans pinto beans (recommended: Bush's)
* 1 (10-ounce) can diced tomatoes and green chiles (recommended: Ro'tel)
* 1 (4-ounce) can diced green chilies (recommended: La Victoria)
* 1/2 cup frozen diced onions (recommended: C&W)
* 1 teaspoon crushed garlic (recommended: Christopher Ranch)
* 1 bottle (12 ounces) Mexican beer (recommended: Negro Modelo)
* 1/3 cup real bacon pieces (recommended: Hormel)
* 1/4 cup fresh cilantro leaves, finely chopped
* 1 lime, sliced into wedges
Directions
In a medium pot over medium-high heat, stir to combine all ingredients except the cilantro and lime wedges. Bring to a boil, reduce heat to medium-low heat, and simmer for 20 minutes. Stir in cilantro and serve with lime wedges.
Courtesy of Sandra Lee
I like to fix up a nice sized pot of Borracho beans on Sunday as this provides enough for two or three nights during the week. It takes about 15 minutes to smoke the chicken in my Stove Top Smoker and at the same time fix the rice. There you have a tasty quick and easy dinner, no need to stop at Burger King.
Place the southwest chicken breast of a bed of Natural brown rice and top with a sauce made from your favorite salsa and sweet red peppers. serve with some fresh vegetables on the side and finish it off with a cup of borracho beans.
Borracho Beans Recipe:
8 servings - easy quick - 20 minutes to prepare
Ingredients
* 2 (16-ounce) cans pinto beans (recommended: Bush's)
* 1 (10-ounce) can diced tomatoes and green chiles (recommended: Ro'tel)
* 1 (4-ounce) can diced green chilies (recommended: La Victoria)
* 1/2 cup frozen diced onions (recommended: C&W)
* 1 teaspoon crushed garlic (recommended: Christopher Ranch)
* 1 bottle (12 ounces) Mexican beer (recommended: Negro Modelo)
* 1/3 cup real bacon pieces (recommended: Hormel)
* 1/4 cup fresh cilantro leaves, finely chopped
* 1 lime, sliced into wedges
Directions
In a medium pot over medium-high heat, stir to combine all ingredients except the cilantro and lime wedges. Bring to a boil, reduce heat to medium-low heat, and simmer for 20 minutes. Stir in cilantro and serve with lime wedges.
Courtesy of Sandra Lee
I like to fix up a nice sized pot of Borracho beans on Sunday as this provides enough for two or three nights during the week. It takes about 15 minutes to smoke the chicken in my Stove Top Smoker and at the same time fix the rice. There you have a tasty quick and easy dinner, no need to stop at Burger King.
Easy-bake sweet potato chips
Four servings.
Ingredients:
* 3 sweet potatoes, or yams
* vegetable cooking spray or olive oil
* seasoning of choice. Try garlic salt, or cumin, or chili flakes (if you like a lot of heat). OR, if you prefer very sweet sweet potatoes, drizzle honey over the top before baking.
1. Preheat your oven to 350 degrees, or medium heat. Peel your sweet potato and slice to taste: as if for chunky potato chips. Oil your roasting pan or non-stick cookie baking sheet by brushing lightly with olive oil. You can also use an oil spray.
2. Place the chip slices in the roasting pan, and brush with added oil. Sprinkle your seasoning to taste.
3. Bake 20 minutes. Remove from oven and turn the chips. Sprinkle them with your and bake for another ten minutes, or until done to your preferred crispness.
devilled eggs
Four servings.
Ingredients:
4 hard-boiled eggs, peeled
4 ounces plain non-fat plain yogurt
1/2 tablespoon Dijon or grained mustard
1/2 tablespoon curry powder
1/8 teaspoon salt
1/8 tablespoon white pepper
1. Peel the eggs, then slice them in half lengthwise. Remove the yolks and mash them in a bowl with the yogurt, mustard, curry powder and salt and pepper.
2. For a party, pipe the yolk-mixture into the eight egg halves; for everyday, just pile the mixture onto the eggs.
Healthy Three-Bean Salad
12 servings.
Ingredients:
*1 can navy beans, drained, 16 oz.
* 1 can green beans, drained, 16 oz.
* 1 can red kidney beans, drained, 16 oz.
* 1 cup chopped green bell pepper
* 2/3 cup chopped green onions
* 2/3 cup apple juice
* 1/3 cup cider vinegar
* 2 teaspoons sugar
* 1/2 teaspoon pepper
* 1/4 teaspoon dry mustard
* 1/4 teaspoon paprika
* 1/8 teaspoon dried oregano
1. Combine the drained beans, bell pepper and green onions in a large bowl. Toss them together gently so they're well-mixed.
2. Put the apple juice and vinegar into a jar with a lid. Add the salt and pepper and other seasoning and put the lid on the jar. Shake well. Pour the dressing over the bean salad; toss again lightly.
3. Cover the bowl with cling film and refrigerate for at least a couple of hours.
*1 can navy beans, drained, 16 oz.
* 1 can green beans, drained, 16 oz.
* 1 can red kidney beans, drained, 16 oz.
* 1 cup chopped green bell pepper
* 2/3 cup chopped green onions
* 2/3 cup apple juice
* 1/3 cup cider vinegar
* 2 teaspoons sugar
* 1/2 teaspoon pepper
* 1/4 teaspoon dry mustard
* 1/4 teaspoon paprika
* 1/8 teaspoon dried oregano
1. Combine the drained beans, bell pepper and green onions in a large bowl. Toss them together gently so they're well-mixed.
2. Put the apple juice and vinegar into a jar with a lid. Add the salt and pepper and other seasoning and put the lid on the jar. Shake well. Pour the dressing over the bean salad; toss again lightly.
3. Cover the bowl with cling film and refrigerate for at least a couple of hours.
Team Casey's Southwest Chicken Soup
Four servings.
Ingredients:
* one can fat free chicken broth
* half to one jar of Newman's Own Hot Salsa - or any other salsa you enjoy
* one onion, lightly sauted in an oil-brushed pan
* pepper and salt to taste
* garlic powder to taste
* cumin to taste
* one cubed and browned chicken breast
* one or more cubed zucchini
* one or more cubed yellow squash
* one can pinto beans or any white bean
1. Cube and brown the chicken breast in an oil-brushed pan.
2. Add the chicken broth and all the other ingredients.
3. Cook for half an hour.
The soup can be divided into servings and frozen - just remove from the freezer, microwave and eat. Makes a great fast lunch.
Mexican turkey salad
Preparation Time: 12-15 minutes
Ingredients
350g/12oz cold cooked turkey meat, cut into cubes
3 shallots, peeled and thinly sliced
1 red pepper, remove seeds and sliced
1 yellow pepper, remove seeds and sliced
1 ripe avocado
100g/4oz frozen cooked or canned sweetcorn or baby corn
100g/4oz cherry tomatoes
For the dressing:
1tsp wholegrain Dijon mustard salt and freshly ground pepper
2 tsp clear honey, warmed
3 tbsp lime juice
Lettuce or spinach leaves
1 red chili pepper. remove seeds and thinly sliced
tortilla crisps
Directions:
Mix the turkey cubes with the shallots and peppers. Cut the
avocado in half, discard the stone, then peel and cut into cubes.
Add to turkey with the sweetcorn and tomatoes. Blend the
mustard with the seasoning and honey then stir in the olive oil
and lime juice.
Pour over the turkey mixture and toss lightly together. Arrange
the lettuce leaves on a platter and spoon the turkey salad on top.
Scatter with the chili pepper, serve with crisps.
350g/12oz cold cooked turkey meat, cut into cubes
3 shallots, peeled and thinly sliced
1 red pepper, remove seeds and sliced
1 yellow pepper, remove seeds and sliced
1 ripe avocado
100g/4oz frozen cooked or canned sweetcorn or baby corn
100g/4oz cherry tomatoes
For the dressing:
1tsp wholegrain Dijon mustard salt and freshly ground pepper
2 tsp clear honey, warmed
3 tbsp lime juice
Lettuce or spinach leaves
1 red chili pepper. remove seeds and thinly sliced
tortilla crisps
Directions:
Mix the turkey cubes with the shallots and peppers. Cut the
avocado in half, discard the stone, then peel and cut into cubes.
Add to turkey with the sweetcorn and tomatoes. Blend the
mustard with the seasoning and honey then stir in the olive oil
and lime juice.
Pour over the turkey mixture and toss lightly together. Arrange
the lettuce leaves on a platter and spoon the turkey salad on top.
Scatter with the chili pepper, serve with crisps.
Thank You For Visiting
Thank you for taking the time to read "One Month Diet" . I am 100% committed to helping you reach your fitness goals, and I want to make sure you get the personal attention you need.
This is why I have partnered with Global Health and Fitness . They've made having your own fitness trainer, dietitian, and personal motivator affordable for everyone and they now offer two really great e-books at the above web address absolutely free.
For less than the cost of one hour with a personal trainer, GHF members receive unlimited consulting from all 38 of their world-renowned experts, customized workout and nutrition plans, online books and instructional videos, fitness tracking software, a variety of motivation tools and resources, and so much more!
For more information on GHF's online fitness program (and to get your 2 free e-books), go to Global Health and Fitness. I think you'll see why I am so excited about my partnership with them. Thanks again for visiting; I hope you enjoyed your visit.
Sincerely,
DMedley
This is why I have partnered with Global Health and Fitness . They've made having your own fitness trainer, dietitian, and personal motivator affordable for everyone and they now offer two really great e-books at the above web address absolutely free.
For less than the cost of one hour with a personal trainer, GHF members receive unlimited consulting from all 38 of their world-renowned experts, customized workout and nutrition plans, online books and instructional videos, fitness tracking software, a variety of motivation tools and resources, and so much more!
For more information on GHF's online fitness program (and to get your 2 free e-books), go to Global Health and Fitness. I think you'll see why I am so excited about my partnership with them. Thanks again for visiting; I hope you enjoyed your visit.
Sincerely,
DMedley
Healthy Eating And Food Choices
Fat Loss is about activity and food choices, here are some resources to help you make better food choices.
Get more information about particular foods and why they are good for you. Learn how some foods are better at boosting your metabolism.
The more we learn about making healthy choices the more apt we are to be successful with our fat loss goals.
Get more information about particular foods and why they are good for you. Learn how some foods are better at boosting your metabolism.
The more we learn about making healthy choices the more apt we are to be successful with our fat loss goals.
Articles About Nutrition
I do not care how many books you have or how many personal trainers you know. There is always something new or a new view to learn about nutrition. Here you will find articles about nutrition from other peoples perspectives.
Who knows - If you read enough - One day you will find your favorite food listed!
Who knows - If you read enough - One day you will find your favorite food listed!
Workout Of The Week
Not every workout is for each person. Each week I will display information on a different workout. You should be able to find one that fits you and your life circumstance.
Be sure to return often!
Be sure to return often!
Creative Commons License
One Month Diet by DMedley is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.
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