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Lose 10 Pounds In 30 Days
Page 3
Index
Contents Index ............................................................................................................................... 3
Introduction ..................................................................................................................... 4
General Rules ................................................................................................................. 5
Why Are You Overweight? .............................................................................................. 8
Why Does 10lbs Matter Anyway? ................................................................................. 10
Body Mass Index ....................................................................................................... 13
BMI Table .................................................................................................................. 15
Which Plan Is Right For You? ....................................................................................... 17
Detox & Energize ....................................................................................................... 17
Whole Family ............................................................................................................. 19
The Fast & Healthy Way ............................................................................................ 20
The Sugar Junkie....................................................................................................... 21
The Plans ...................................................................................................................... 22
Detox & Energize Plan ............................................................................................... 22
Daily Meals ................................................................................................................ 27
Whole Family Plan ..................................................................................................... 30
Daily Meals ................................................................................................................ 35
The Fast & Healthy Way Plan .................................................................................... 38
Daily Meals ................................................................................................................ 41
Sugar Junkie Plan...................................................................................................... 44
Daily Meals ................................................................................................................ 50
The E Factor .............................................................................................................. 54
Activities .................................................................................................................... 55
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Introduction
10lbs can equate to 1 1/2 dress sizes or a reduction of around 3 inches in a waistband
for men. It is an amount that you can lose healthily in one month, and without feeling
that you are suffering from any kind of deprivation.
Health professionals recognize that 2 – 3lbs a week is a safe and sensible amount to
lose while following a diet that contains sufficient calories and nutrients to supply you
with the correct amount of energy to meet the average lifestyle requirements.
Of course, not everyone will lose exactly 10lbs in 30 days. Weight loss depends upon
many factors, including:
How overweight you are - the heavier you are, the more you will lose. If you are very
heavy and lose more than 10lbs in the first three weeks of this program, you should
either increase your portion sizes slightly or include an extra snack in your daily plan.
So you want to lose 10lbs? You’re in good company. Most of us want to lose 10lbs or
so and that is because it is an amount that is easy to put on gradually and without
noticing, which is what happens to the majority of people.
Happily, 10lbs is also a good weight loss goal as it is reasonably achievable within 30
days or so. Even better, once you are 10lbs lighter the impact on your fitness,
appearance and self-esteem is clearly visible.
It's also important to understand that those extra 10lbs now can easily turn into 20lbs in
five years, 30lbs in 10 years and so on. That is an amount of surplus weight which will
have a considerable impact not only on your health and fitness, but on your lifespan.
It is therefore an extremely good idea to tackle the problem before it gets out of hand
and that is something you can easily do with the help of this program.
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Your age - if you're young, you will probably lose more than average because our
metabolic rate slows down as we get older and are naturally less active.
Your shape - those of you who are apple-shaped rather than-pear shaped will probably
find that you lose weight more easily.
Other factors, including prescription drugs, exercise levels and so on will also have an
impact on how much weight you lose. You should always consult a health professional
before embarking upon a weight loss program, particularly if you have other factors to
consider which may impact upon your weight loss or which require particular care.
General Rules There are four different weight loss plans in this course, which will cover most lifestyles
and preferences. In the following chapters you will be able to work through a series of
questions to decide which is most suitable for you.
Before we get to those, however, there are some general nutritional rules which apply to
all of the plans and which, if followed, will help you not only lose weight naturally but
keep it off while simultaneously improving your health and appearance.
First and most important is the proportion of different food groups you should take in
every day. Take a look at the food pyramid on the next page and you will see
guidelines for those proportions. These rely on simple common sense, with fats, oils
and sweets to be used only sparingly in your daily diet.
Of course, you already know that these food groups cause weight gain when eaten to
excess and it is that which is key. Rather than deprive you of those foods altogether,
which so many people find hard or impossible to do, the plans in this program aim to
achieve that healthier balance in your diet so that you lose weight naturally while still
enjoying the food groups some other diet plans consider ‘forbidden.’
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Food Pyramid:
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As part of this program, you are provided with a daily food and activity diary that you are
encouraged to complete so you can map your progress over the 30 day course. This
diary can be used with any of the plans and is designed to act as a motivational tool as
well as a record of what you have actually eaten.
Studies have found that many people who have gained weight do not realise what they
actually take in each day in terms of calories. Keeping an accurate food diary means
you cannot cheat yourself on that score!
Don't simply skip forward to the different plans without working through the
questionnaires first as the most successful weight loss programs fit in with your lifestyle
rather than the other way round.
Remember to keep this workbook to hand even when you have lost your weight
because it will also help you keep those pounds off in the months and years to come.
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Why Are You Overweight?
Before embarking on any weight loss program, it is essential that you understand how
and why you came to put on those excess pounds in the first place.
Like the majority of people, you probably started to put on weight when you made some
kind of change to your lifestyle.
You may have begun a new relationship or got married. Perhaps you had a baby. You
may have changed your job and suddenly had to do lots of entertaining or you may
have become more deskbound rather than active.
It could be that you left school or college and found you no longer have time for regular
sports or exercise sessions or you may have been incapacitated in some other way
which means you are less active than you used to be.
Weight gain is also closely linked to our emotions and, if you have been going through a
tough time, perhaps splitting up with a partner or losing your job, then you may well
have turned to food as a source of comfort.
Whatever the trigger, putting on weight almost always involves a lifestyle change that
means you eat more calories than you need or burn off less than you ought to through
exercise.
It is crucial that you understand the reasons behind your weight gain so that you can
make the necessary alterations to your lifestyle or even change it entirely. There is one
other important thing you need to understand and that is the part the media and the
food industry plays in your weight gain.
Food manufacturers, junk food outlets and other major sellers do not want you to be
slim. For that reason they spend billions of dollars a year persuading us to eat not only
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through advertising, but also through sponsorships and even in the sizing of their
products (multipacks, two-for-one offers and so on).
Temptation is constantly placed in your path, for example those potato chips or
chocolate handily positioned by the supermarket checkout desks, as well as in vending
machines, at stations and airports.
One way to combat this is to train yourself to recognise when people are trying to
persuade you to eat and to understand that you don't really need to eat or drink what
they are offering.
There is very little profit to be made from natural foods compared with the profit that is in
what the industry calls added value foods i.e. the kind of over-processed, heavily
promoted foods which we often view as treats.
Think about it: when was the last time you saw carrots advertised on TV? It's almost
always junk food or fatty foods or sugar-laden treats. You can live happily and healthily
without all of those things.
You also need to understand that this persuasion extends to those who are closest to
you, including friends or family who may have their own reasons for not wanting you to
lose weight. You need to be able to develop your ability to say no to them as well. And
to make your own healthier choices which will, ultimately, benefit those around you as
well as yourself.
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Why Does 10lbs Matter Anyway?
A great motivator to losing weight lies in understanding the difference those extra 10lbs
can make.
Let’s look at some of the key reasons why you should lose 10lbs right now:
Appearance
Appearances matter. Both men and women want to lose weight because they want to
look better. Being overweight affects self-confidence, which can often manifest in not
taking care of your appearance, whereas losing weight tends to lead to a renewed
interest in looking your best. When you slim down you get a wider choice of clothes
and, as many of you know, simply being able to get into a tight pair of jeans again is a
real motivator.
Unfortunately, research shows that being overweight can even affect your chances of
employment and that, in this economy, is something few of us can afford to jeopardise.
Just being 10lbs overweight means that you will probably still look all right in whatever
you choose to wear but, as I've already said, those 10lbs can quickly become 20, 30
and so on. And that is when the impact is all too visible.
Health
The inevitable ongoing weight gain that will result if you do not address the issue now
means that the health problems which result from being overweight become truly
significant. At only 10lbs overweight, you are unlikely to be suffering from serious
health issues due to your size but as your weight increases, so will your body mass
index (BMI).
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Once that has reached an unacceptable level you are at increased risk of high blood
pressure, heart disease, arthritis, diabetes, and so on. If your excess weight is centred
round your abdominal area, as so often happens, than the health risks are even greater.
Emotional Wellbeing
I've already talked about the increased sense of self-confidence that comes from losing
weight. Feeling better is every bit as important as looking better and, in my experience,
almost every person who loses excess weight claims to feel more alive, happy,
energetic and alert.
This can mostly be attributed to a healthier diet and exercise regime, but it's also a by-
product of feeling better about yourself and what you have achieved.
When you're overweight, you tend to feel guilty and sometimes angry or annoyed about
overeating or not being able to control your weight. Once you lose the weight, the guilt
and anger disappears along with it. As guilt and anger are both highly negative
emotions, by removing them you are also removing another cause of ill health.
List Those Reasons
Before you go any further, it's a good idea to make a list of reasons why you want to
lose 10lbs or so.
Ask yourself:
Do I really want to lose this weight?
Am I ready to make the necessary changes to my lifestyle and all diet?
Am I ready to make a healthy diet and sufficient exercise a priority?
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Once you have asked yourself these questions, write out the reasons why you want to
lose weight and then commit yourself to doing so by signing and dating your list so that
30 days from commencing this program you will be able to look back and track how far
you have come.
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Body Mass Index
Following this chapter you will see a height/weight chart, which is based on the body
mass index. This is an internationally recognised index, which is worked out by taking
your weight and dividing it by your squared height. The resulting figure is your body
mass index or BMI.
Take a look at the chart and the one below it to see if you're actually overweight or not.
If you're at or close to the lower limits then you clearly do not need to lose weight. If you
are around halfway between the two limits your BMI should be around 22 to 23 and
therefore practically ideal. In this case you need to ask yourself whether or not you
simply need to tone up rather than lose a few pounds.
If your weight is close to the upper limit then, for the reasons I have already given, you
may want to lose those extra 10lbs or so to bring your BMI down to the acceptable
average of 22 to 23. You should always aim for a weight which is not only realistic but
also one at which you feel comfortable.
Many health professionals now prefer to place more emphasis on your waist
measurement then on your weight and this is because research has shown that the size
of your waist can correlate to health problems such as high blood pressure and heart
disease.
For men, a waist measurement between 37 inches/94 cm and 40 inches/101 cm means
that you are one and a half times more likely to have serious heart problems and the
same holds for women whose waist measurement is between 31 inches/80 cm and 34
inches/87 cm.
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A waist measurement of over 40 inches/101 cm for men increases the risk factor to
between two and a half and four and a half times while for women that increased risk
starts at a waist measurement of 34 inches/87 cm and over.
What does this mean for you? Basically, if you are apple-shaped, i.e. you carry your fat
around your middle then you may have a more urgent reason to slim down to a lower
BMI than someone who is pear-shaped and therefore tends to carry their weight around
their hips and thighs.
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BMI Table
This table helps identify BMI for adults. First, find your height in the far left column.
Then move across the row to find your weight. Weight is measured with underwear but
no shoes. Once you've found your weight, move to the very top of that column. This
number is your BMI.
Height 21 22 23 24 25 26 27 28 29 30 31
4'10" 100 105 110 115 119 124 129 134 138 143 148
5'0" 107 112 118 123 128 133 138 143 148 153 158
5'1" 111 116 122 127 132 137 143 148 153 158 164
5'3" 118 124 130 135 141 146 152 158 163 169 175
5'5" 126 132 138 144 150 156 162 168 174 180 186
5'7" 134 140 146 153 159 166 172 178 185 191 198
5'9" 142 149 155 162 169 176 182 189 196 203 209
5'11" 150 157 165 172 179 186 193 200 208 215 222
6'1" 159 166 174 182 189 197 204 212 219 227 235
6'3" 168 176 184 192 200 208 216 224 232 240 248
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This chart enables you to compare pounds to kilos and see a graphic representation of
what is considered overweight:
The Age Factor
The older you are, the less you should think about slimming down to a BMI of under 22.
Many of us try to slim down to the weight we were in our late teens or early 20s but this
is not only unrealistic, it is less healthy as we get older.
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Which Plan Is Right For You?
This program consists of four different diet plans designed to fit around various lifestyles
and eating preferences. Read on to discover how to identify the right plan for you and
then how to implement it so you lose 10lbs in 30 days…effortlessly!
To help you narrow your choice down to the appropriate weight loss plan for you and
your lifestyle, I have put together a series of questions. Answer each series in turn as
honestly as you can so that you get a true picture of your needs and therefore the plan
that will best meet them. You can write your answers in the space below the questions if
you wish.
Detox & Energize
1. Do you feel not quite yourself, low in energy and maybe a little run down?
2. Are you suffering from digestive problems that could include constipation,
bloating and fluid retention?
3. Is improving your health one of your priorities in losing weight?
4. Do you think that your diet is not as healthy as it could be and that you are eating
too many foods that are high in salt, sugar and fat as well as being over-
processed?
5. Are you ready to adapt or change your lifestyle so that you eat a lot more fresh
food and make a healthy diet a priority?
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6. Would it bother you to eat less meat and or animal products?
7. Do you feel as if you would like to make a fresh start?
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Whole Family
1. Do you have a family and or a partner to consider when planning your new diet
program?
2. Is it important to you to be able to prepare healthy meals that all of you can enjoy
together?
3. Does your family enjoy a wide variety of foods from the traditional to the more
exotic?
4. Would you like to be able to prepare simple but tasty meals quickly and easily?
5. Does anyone else in your family need to lose weight?
6. Is your family budget an important factor when it comes to the food that you buy?
7. Would you like to learn how to prepare the foods you normally enjoy as a family,
but with less fat and calories?
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The Fast & Healthy Way
1. Do you have a very busy lifestyle which it will be difficult for you to change?
2. Does that lifestyle mean that you eat a lot of fast or convenience foods?
3. Do you find that you simply do not have the time to cook?
4. Do you live alone and cook just for yourself?
5. Do you prefer grazing or eating little and often to sitting down to three square
meals a day?
6. Are you happy to pay a premium for healthy fast food?
7. Do you enjoy a wide variety of foods, tastes and textures?
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The Sugar Junkie
1. Have you found it hard to stick to a diet in the past because it means you have to
give up your favorite candy or desserts?
2. Do you crave something sweet after a meal?
3. Would you find it easier to stick to a diet that incorporated those sweet treats
rather than banned them altogether?
4. Would you like to learn how to control the amount of sugary treats you indulge in
without feeling deprived?
5. Do you enjoy eating a variety of other foods?
6. Are you prepared to change your diet so that you can include the sweet things
you love in reasonable rather than excessive quantities?
7. Would you call yourself an organised person or are you prepared to become
organised enough to make the necessary changes to your diet and lifestyle?
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The Plans
Detox & Energize Plan
To detox means to rid our bodies of all the toxins or poisons that we accumulate from
food and drink, modern lifestyles and even through illness. Unfortunately the foods we
ingest nowadays often contain high levels of pesticides and herbicide residues as well
as hormones, antibiotic residues, artificial additives and a host of other chemicals.
Our modern lifestyles mean that we take in toxins in other ways, including alcohol and
through chemicals in the atmosphere and even through food wrap. If we fall ill then
both the viruses and bacteria that cause many illnesses are toxins and even the
medicine that we take to treat them can be toxic if taken over longer periods.
If you're young and fit then your body's own systems may well be able to remove these
toxins from the body on their own as waste matter, urine, sweat and through your
breath. If, however, you are frequently suffering from minor ailments or simply feel
bloated and under par, then your body may need some extra help.
A detox plan will help boost your bodily systems and works very well alongside a
revitalising, energising diet. Fruit, vegetables, complex carbohydrates and essential fats
are all foods that can help boost your energy levels as well as containing high levels of
essential vitamins and minerals.
A healthy diet that combines all these foods will be high in the antioxidant vitamins A, C
and E as well as in the essential mineral selenium. Antioxidants are vital to help
neutralise free radicals in your body, these being substances which are a normal by-
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product of your metabolism but which can be produced in excess when you are under
stress or subjected to many toxins.
Free radicals have been linked to the human ageing process and, in excess, to all kinds
of illnesses including cancer and heart disease.
By following the Detox & Energize Plan you will lose weight naturally as the food this
program includes are naturally low in saturated fats and added sugars. This means that
you do not need to spend lots of time measuring and weighing portions or creating
complicated menus.
A lot of detox programs throw you in at the deep end, forcing you to fast or take in very
little food at the beginning, which nearly always means you end up feeling de-energized
rather than re-energized and frequently suffering from a headache to boot. There is
absolutely no need to fast in order to detox if you follow the gentle plan I lay out here.
For a detox plan to work best you need to take moderate exercise as well as altering
your diet. Ideally, this exercise should be taken outdoors to stimulate your lymph glands
and improve your blood flow. Exercising outdoors also means filling your lungs with
oxygen rich air, all of which helps to remove toxins from your body.
As well as exercising and following a healthier diet, you need to make lifestyle
adjustments so as not to take in any of the toxins which would simply overload your
body once more.
This means that while following the Detox & Energize Plan you should not drink alcohol,
smoke or take drugs of any kind, other than those prescribed by your doctor. It is also
best to avoid vitamin or mineral supplements unless these are completely natural and
preferably certified organic.
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Ideally, all the food you eat and drink while on the plan should also be organic as this
guarantees it’s free from chemicals and additives. It is also essential that the foods you
ingest should be wholefoods, in other words, unrefined. This means avoiding white
bread, white rice, white pasta, refined sugar and anything other than wholegrain
cereals.
Organic food is more expensive but by following the Detox & Energize Plan most people
find that they actually save money on their grocery bill because all those high cost,
highly processed foods are not included and also because overall calorie consumption
is reduced.
While following a detox plan you should make sure you get plenty of rest, including
consistently good sleep, and you should avoid stressful situations while taking time out
to relax on a daily basis.
Unlimited Foods
Here is a list of all the items you can have in unlimited quantities during the detox and
energise plan:
Foods: fresh and frozen organic green vegetables and salad ingredients.
Herbs, sauces and spices: fresh or dried herbs and spices, lemon juice, unsalted
tomato paste or purée, apple cider vinegar, white wine vinegar, unsalted vegetable
stock (cubes or powder).
Drinks: water, mineral water, organic herbal teas, unsweetened fruit teas, green tea,
white tea, fresh home-made fruit or vegetable juices, although you should limit carrot
juice to one glass a day.
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It is important that you remember to drink at least 4 pints of fluid every day.
Over the course of the Detox & Energize Plan you should eat plenty of the following
foods:
Foods that contain high levels of vitamin C which is a powerful antioxidant and is also
important for the absorption of iron. Excellent sources of vitamin C include citrus fruits,
blackcurrants, kiwi fruit, sweet peppers, broccoli, parsley, strawberries, mango, melon,
tomatoes, leafy greens, fresh chilli peppers, fresh and frozen fruit and vegetables -
although you should avoid canned fruit and vegetables as these contain very little
vitamin C.
Foods high in vitamin E which is another antioxidant that is vital for healthy skin, boosts
the body’s immune system and also has excellent anti-ageing properties. Good sources
of vitamin E include sunflower oil and seeds, safflower oil, hazelnuts, sun-dried
tomatoes, wheat germ oil, almonds, corn oil, groundnut oil, pine nuts, Brazil nuts, sweet
potato. Make sure you store vitamin E-rich oily foods in cool, dark conditions and use
quickly as they can easily go rancid.
Foods high in the vitamin B group which are six vitamins that work together to help the
body maintain its metabolic processes, energy levels and various other vital tasks for
optimum health. Good sources of vitamin B include whole grains, fish, eggs, poultry,
lean pork, as well as a wide range of healthy foods so it is important to maintain a varied
diet.
Beta-carotene is an antioxidant which helps to boost the immune system and to mop up
surplus free radicals. Good sources of beta-carotene include sweet potato, dark leafy
greens, sweet peppers, chilli peppers, carrots, orange-fleshed melon, mango, tomatoes,
and broccoli.
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Selenium is an antioxidant mineral which works alongside vitamin E and is highly likely
to be deficient in the average diet thanks to modern farming methods. Excellent sources
of selenium include Brazil nuts. Other good sources include canned or fresh tuna, green
or brown lentils, mullet, squid, sardines, sunflower seeds, white fish, wholemeal bread,
salmon, walnuts, lean pork.
Zinc is another antioxidant mineral that is important in the elimination of toxins and
maintaining liver health. Good sources of zinc include wheat germ, seeds, nuts,
shellfish, lean red meat, Quorn.
Iron transports oxygen from your lungs through your body and therefore boosts the
healing and immune system. Iron deficiency is fairly common in females and can cause
low energy and a general sense of lethargy.
Excellent sources of iron include seaweed, green or brown lentils, ground ginger,
sesame and pumpkin seeds, soy beans, dried peaches and apricots, bulgur wheat, pot
barley, brown rice, dark leafy greens, broccoli. Lean red meat and eggs are good
sources of easily absorbed iron but contain a reasonable amount of saturated fat and
should therefore be consumed in moderation.
As well as the above you need to ensure that you consume enough essential fats which
are found in excellent quantities in seed and nut oil as well as in seeds and nuts
themselves. A number of other plant foods and fish also contain fairly good amounts of
some of the essential fatty acids.
You also need to take in adequate fibre so that food passes speedily through your
system, thereby helping the elimination process. Fibre is also excellent in preventing
hunger pangs. All unrefined plant foods contain some fibre and good sources include
whole grains, peas and beans, dried apricots, figs and prunes, leafy green vegetables,
pulses, pot barley.
To aid the detoxification process you need to support your liver and gallbladder. To help
your liver you can add dandelion root, parsley, peppermint leaves, apples, cucumber,
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onions, artichoke hearts, beetroot juice and olive oil to your diet. Milk thistle supplement,
which is available from health food shops or online, is also helpful.
Daily Meals Choose one from each section.
Breakfasts:
Brown toast with a scraping of butter, low sugar jelly or jam, natural bio yoghurt, fresh
orange or grapefruit juice
Fresh berry fruits, natural low-fat bio yoghurt, sunflower seeds or oat flakes
One boiled egg, two rye crisp breads, one orange
Smoothie made with skim milk blended with banana and one cupful berries, topped with
wheat germ
Fresh fruit and low-fat bio or soy yoghurt mixed with chopped walnuts, Brazil nuts,
almonds, sunflower seeds, wheat germ, fresh fruit juice
Rye bread spread with a scraping of butter and pure fruit spread, one orange, one small
tub low-fat bio yoghurt, handful Brazil nuts or almonds
Selection of fresh and dried fruit with low-fat bio yoghurt and a handful of no added
sugar or salt muesli, fresh fruit juice
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Lunches:
Large fresh mixed salad that includes a selection of fresh herbs such as parsley and
dark leaves such as rocket or baby spinach, extra virgin olive oil and apple cider vinegar
dressing, small portion of hummus
Broccoli soup, one banana
Cooked brown rice mixed with a little lean cooked, chopped chicken, orange slices and
walnuts with an extra virgin olive oil and orange juice dressing
Cold poached salmon mixed with cooked whole-wheat pasta tossed in pesto sauce,
green salad
Turkey salad sandwich on wholemeal bread, one banana
Whole-wheat pitta bread filled with hummus and salad, one piece of any fruit
Coleslaw made with shredded carrot, cabbage and onion, chopped apple, walnut pieces
and pine nuts tossed in a dressing made with lemon juice and low-fat bio yoghurt, glass
of fresh fruit juice
Small portion of tuna in spring water or brine, drained, tomato and onion salad with leafy
greens, one piece of fruit
Evening meals:
Small fresh tuna steak fried in 1 tablespoon groundnut or extra virgin olive oil, handful of
new potatoes, unlimited green beans and broccoli, fruit juice
Small portion of chicken breast baked in foil with garlic and lemon juice, sweet potato
(boiled or mashed), unlimited broccoli and peas
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Medium baked potato topped with a selection of steamed or oven roasted
Mediterranean vegetables including onions, red and yellow peppers, tomatoes and
mushrooms, sprinkled with extra virgin olive or groundnut oil, glass of fresh juice
Baked trout sprinkled with a handful of almonds, unlimited broccoli and spinach, fresh
fruit
Lean chicken or turkey stir fried in extra virgin or groundnut oil with a selection of fresh
sliced vegetables including broccoli and red peppers, one small portion whole-wheat
noodles, one orange
Small lean steak, handful of new potatoes, unlimited leafy greens and peas, fresh fruit
juice
Baked potato topped with baked beans or home-made chilli, large mixed salad
Snacks:
Fresh fruit
Small piece plain organic chocolate
Small piece cheese and an apple
An oat cake with hummus
Handful of almonds
One small pot bio yoghurt
Dried fruit
Smoothie made with skim milk and fresh fruit blended and topped with a little wheat
germ if liked
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Whole Family Plan
So why are family life and weight gain inextricably linked, especially for women?
Generally speaking, women are shorter than men, and they need to eat less to maintain
a reasonable body weight. When they are single, they tend to follow a healthy regime
that helps them to do just that.
As soon as they begin living with a man, however, those pounds start to pile on. Men
like man-sized meals and this tends to encourage women to eat larger portions. They
also tend to be hungry more often than women and this means that the women in their
lives end up sharing extra meals and snacks with them.
For both sexes, once you’re sharing meals it also seems like a good idea to include a
bottle of wine in the evening. If you live on your own, you don't tend to bother with lunch
at weekends but once you have a partner it seems nice to share that too.
As for breakfast, that single slice of whole-wheat toast can quickly turn into another
large, cooked meal. Before you know it, you’re eating way more than you used to. And
of course you weigh more than you used to as well.
Once you have children, the problem simply gets worse. You’re not just eating for two
but for three, four or even more. There may be even more meals to prepare as children
often eat their meals earlier and therefore separately and this means there is yet more
opportunity to pick or snack.
Far too many mothers dip into their children's food after they come home from school
when they are hungry after a busy day but it is still too early for their own evening meal.
Family budget can also be a factor as kids are expensive. Many women feel that they
can only afford lower cost, more fattening foods, which is in fact a myth and one which I
will dispel with this particular plan.
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Even when your kids become teenagers and share mealtimes with you their
corresponding enormous teenage appetites, especially for boys, mean that they
demand even larger platefuls of calorific food which is just the kind of thing you want to
cut back on.
Finally, the kids leave home and all too often it's at this point that far too many women
hear their husbands tell them: ‘You're too fat. Why don't you do something about it?’
There is one simple solution to all of this and that is to follow the Whole Family Plan and
its family friendly recipes so that you can reach and maintain a healthy weight along
with every other member of your family.
Top Tips
Here are my top tips for losing weight when you have a family:
Learn to put yourself first again. This doesn't mean you have to become selfish but it
does mean that you need to think about your own needs more when shopping for and
preparing food. When shopping, make sure you include plenty of healthy foods you like
and that will help you stick to your plan.
If you have children who are still young, this is an excellent opportunity to get them
eating healthily too. While you should not give young children a very low-fat diet,
neither should you give them lots of sweets, candy, salty and fatty snacks or sugary
drinks. Young children should be given whole milk and white bread at least
occasionally for its calcium content and, if they are underweight, they should be given
more energy dense foods such as carbohydrates, cheese and even French fries on
occasion.
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If your children have a packed lunch at school then this is your chance to give them all
those calories and nutrients they need while avoiding the calories yourself. Unless your
child is overweight or obese, there's no harm in giving him or her plenty of sandwiches,
milk, cake or muffins and even a little chocolate. Nuts and seeds are excellent for
children over the age of five who do not have any allergies to them, and if you add in a
piece of fruit, you have a good, balanced meal.
All children, including teenagers, will also benefit from a snack when they come in from
school or college unless they have a weight problem. A good mid-afternoon snack,
especially for teens, will mean that they will be satisfied with a less calorific meal when
you all eat together. Make sure you have a healthy snack for yourself to hand if you are
preparing an earlier meal for younger children, such as fruit or crudités and a low-fat
dip.
If older children and/or your partner will be eating the same meal as you in the evening,
this is not a problem on this plan. You can all eat the same thing but you can simply
give them bigger portions and perhaps add extra carbohydrates such as bread,
potatoes, pasta, rice, etc. They can also add a little butter to their vegetables or baked
potato and they can have a dessert such as fruit and cream or yoghurt.
Never say that you're on a slimming diet, but rather that you're going to begin to eat
more healthily. Both men and children hate the idea of slimming and slimming foods
and in this they have a good point. There is absolutely no need to consider yourself to
be slimming but rather to be boosting your health and, in the process, making yourself
feel and look better.
Make sure that you plan ahead as this is absolutely vital to the success of this plan. If
you spend a little time each week planning your menus, you will save a great deal more
time when shopping or in the kitchen. It will also mean that you do not buy high calorie
snacks and nibble those on impulse because you can't find anything else to eat. Write
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out shopping lists and try to avoid shopping with your kids who will inevitably try to
persuade you to buy things that have no place in your new, healthy regime.
Always be aware of what you're eating and why. Try to give your body only what it
needs and, again, think of your own needs rather than anybody else's. There will come
a point when you find that you can stop yourself from eating to excess or even at all
unless you are genuinely hungry and therefore need the food. Always remember that
weight gain is rarely caused just by what you eat at your main meals, but rather by what
you eat in between and when away from home - in other words snacks.
Put strategies in place to prevent other members of your family sabotaging your
plan. You need to stop them from taking your private food or drinks. A good way to do
this is to keep a sealed container in the fridge with your name on it for items you might
need for your breakfast or lunch, e.g. fruit, low-fat cheese, soups, yoghurts and so on.
Of course there are always special occasions when you want to produce a more
elaborate meal. That's absolutely fine and you can happily include that within your
regime knowing that it will not throw you off course. If your partner or kids want to cook
you a meal then suggest they choose something that fits with your plan, either by
showing them the relevant recipes or investing in healthy cookbooks and letting them
choose.
If budget is a consideration, keep in mind that healthy food is not actually more
expensive. If you buy in season salads, fruit and vegetables as well as meat and fish,
then you will find that you are not spending more than you usually do. If you also
include a good few carbohydrates such as bread, potatoes, pasta and rice, you will not
only have staples that the entire family loves but you will also find that these are
extremely good value.
There are a few more expensive items within this plan but there is absolutely no need to
choose them if you don't want to or if they don't fit within your budget. Remember that if
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you're cutting down on fattening foods such as cookies, cakes, candy and desserts, you
will have more money to spare for the extra fruit and vegetables that you will be buying.
Unlimited Foods
The following foods are unlimited on this plan:
Drinks: water, mineral water, herbal teas, green tea, tea and coffee with milk from your
daily allowance (no sugar), lemon juice, no calorie soft drinks
Foods: salad and leafy greens, cucumbers, onions, leafy green vegetables, carrots
Herbs, sauces and spices: fresh or dried herbs and spices, lemon juice, tomato purée
or paste, low-fat stock (cubes or powder), vinegar, light soy sauce, oil-free French
dressing and other low calorie salad dressings
Daily milk allowance: you have a daily milk allowance of 8 ½ fluid oz/250 ml skim milk
for use in tea or coffee or on its own as a drink. If you do not take milk then replace this
with one 4 oz/125 ml pot of natural low-fat yoghurt. Milk for breakfast cereals is in
addition to this allowance.
Fruit: one portion of fruit in this plan means one medium piece of fruit other than a
banana (which should be small) or two small fruits such as plums or Satsumas, or a
medium bowl of small berry fruits such as strawberries, or a small handful of grapes, or
a medium bowl of fresh fruit salad.
Bread: one slice of bread in this plan means one slice from a large, medium cut loaf
with a little low-fat spread. This can be toasted if preferred.
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Daily Meals Choose one from each section.
Breakfasts:
One slice bread, 2 teaspoons low sugar jelly or jam, one large banana, one small glass
fresh fruit juice
One English muffin spread with low-fat spread and 2 teaspoons low sugar jelly or jam,
one portion fruit
One twin pot bio yoghurt, one slice toast with 2 teaspoons low sugar jelly or jam, one
small fruit
One medium boiled or poached egg, one slice bread, one glass fresh fruit juice
One medium bowl low-fat natural bio yoghurt, a handful muesli, one portion fruit, one
spoonful sesame seeds
Small bowl cornflakes or bran flakes with 4 oz/125 ml low-fat natural yoghurt, one
chopped apple and 1 teaspoon sesame seeds, one glass fresh fruit juice
One medium bowl porridge made with water, skim milk to cover, 1 teaspoon honey,
slice of toast
Lunches:
Any take-out sandwich, 300 cal or less, one portion fruit
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One small cooked chicken breast with one large mixed salad and 4 tablespoons cooked
rice or pasta, mixed with oil free French dressing and chopped dried apricots, one fruit
fromage frais
One carton fresh soup, one small whole-wheat roll or one slice bread
One McDonald’s hamburger (no cheese), one McDonald’s pure fruit juice
One small low-fat, stone baked vegetable pizza, green salad
One take out pasta or rice salad, 300 cal or less, one glass fresh fruit juice
Sandwich made with two slices bread filled with 3.5 oz/100 g tuna in brine or water,
drained, one tablespoon low-fat mayonnaise, salad, one portion fruit
Evening meals:
Four cod fillet fish fingers, grilled or baked, 3 tablespoons mashed potato, 4 tablespoons
peas, one portion fruit
Two egg omelette cooked in a non-stick pan sprayed with oil, filled with mushrooms or
grilled red peppers, 3.5 oz/100 g oven fries, peas or salad
One small lean steak, 2 tablespoons new potatoes, 4 tablespoons sweetcorn or green
beans, one portion fruit
4.5 oz/125 g portion roast lamb or pork, two roast potatoes, one spoonful mint or
applesauce, unlimited leafy green vegetables, 2 tablespoons thin gravy
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One medium chicken breast, grilled or baked, skin removed, 3 tablespoons new
potatoes, 4 tablespoons sweetcorn or peas, one large banana
One medium baked potato filled with one small can baked beans, top with 2
tablespoons half fat hard cheese, grated, salad
Two large, low-fat sausages, grilled, 3 tablespoons mashed potato, unlimited leafy
green vegetables or 4 tablespoons baked beans, one portion fruit
Snacks and treats:
One medium glass of wine or one ½ pint/275 ml bottle cider or beer
Two dark rye crisp breads spread with one tablespoon peanut butter
One small bag reduced fat potato chips
One pack chocolate chip Weight Watchers cookies
One apple and raisin chewy bar
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The Fast & Healthy Way Plan
So you have a lifestyle that means you have little time to cook or shop for food? Or you
simply like fast food and don't want to be deprived of it?
The good news is that it is possible to lose weight and have a far healthier diet while
including those convenience foods that you love, and without spending hours and hours
in the kitchen. Just to convince you, here is a list of quick and easy foods you can
happily include in a fast, but healthy diet:
Pasta
Bread
Unsweetened breakfast cereals
Bananas
Soup in cartons or cans
Potatoes
Eggs
Cheese
Rice
Strawberries and other berry fruits
Dried fruit
Steak
Burgers
French fries
Pizza
Chinese food
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There are all kinds of other foods which you probably don't consider as fast food right
now, but which fit in very well with a busy lifestyle while having fantastic health benefits.
These include:
Salad
Vegetables
Fruit
Yoghurt
Pulses
People who prefer fast food tend to snack or eat little and often. Sometimes they even
feel guilty about it. In actual fact, eating little and often is healthier than having just one
or sometimes three large meals because our digestive systems cope better and our
metabolism is actually raised when we eat like this.
Snacking in itself is not a sin, but you need, of course, to watch the type of snacks that
you are eating. Chocolate bars and chips are just two examples of unhealthy snack
items that can be replaced by foods that are healthier and, in fact, tastier.
My top tip for those people who want to stick to the fast food lifestyle but make it
healthier is to plan ahead. Taking just 10 minutes to plan your shopping and diet for the
week will save you an awful lot more time than simply shopping and eating on impulse.
Stocking up your store cupboard with handy items such as pasta, rice, canned pulses,
tomato purée and paste, as well as spices, soy sauce and so on, will mean that you can
easily and quickly make a meal in minutes when you add in some simple, fresh
ingredients. Planning to buy those fresh ingredients in one visit to the shops means that
you have everything organised on a week to week basis.
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The Fast & Healthy Way Plan is designed to fit around your lifestyle. Each day of the
week you choose:
One breakfast (which you can pack and eat on the hoof if you prefer)
One lunch which can be eaten at home, as a packed lunch or as a takeout option
One evening meal which can be a commercial ready meal but try to limit these to once
or twice a week and ensure they total 450 calories or less
A fruit snack - each day choose one portion of any kind of fruit or, alternatively, a small
glass of chilled fresh fruit juice instead
Milk - each day you have 8 ½ oz/250 ml skim milk to use in tea or coffee or to drink on
its own. If you do not drink milk then substitute with 4 oz/125 ml low-fat natural bio
yoghurt instead to ensure you take in enough calcium. Milk for breakfast cereal is on top
of this allowance.
Snacks
Each day choose 150 cal worth of snacks from the following list, mixing and matching
as you like:
25 cal or less
Three dried apricots
Two fresh carrots
One dark rye crisp bread
One amoretti cookie
Two tablespoons cold baked beans
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50 cal or less
One slice French toast with honey
One peach, pear or orange
One crisp roll with one teaspoon peanut butter
One cheese string
One individual light Babybel cheese
100 cal or less
Two cookie pack Weight Watchers cookies
One Shape twin pot yoghurt
One apple and raisin cereal bar
One Haagen-Dazs frozen yoghurt bar
One small packet reduced fat potato chips
One 0.8 oz/23 g pack Butterkist popcorn
Daily Meals Choose one from each section.
Breakfasts:
One diet fruit yoghurt, one apple, one slice whole meal, brown or white bread spread
with a little low-fat spread and low sugar jelly or savory spread
One individual bio pot yoghurt, any variety, one large banana
One medium bowl bran flakes or cornflakes, 4 oz/125 ml skimmed milk, one piece fruit
One individual sachet or box of muesli with milk from allowance, fruit
6 tablespoons baked beans on one slice toast with the little low-fat spread
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8 oz/225 ml low-fat natural bio yoghurt, one small sliced banana, 1 teaspoon honey
Half a can whole-wheat spaghetti in tomato sauce on one slice of toast spread with a
little low-fat spread
Lunches:
One regular McDonald’s hamburger (no cheese), one McDonald’s pure orange juice
Any supermarket sandwich that is 300 cal or less, fruit
One pitta bread filled with one can tuna in brine or spring water mixed with low fat
mayonnaise or tomato sauce, chopped salad
Any supermarket take-out salad bowl that is 300 cal or less, one slice melon
One can chicken with pasta and vegetable soup, one whole-wheat roll with a little low-
fat spread, fruit
One portion takeout or supermarket pasta salad with mushrooms or vegetables, 400 cal
or less
One take out baked potato filled with baked beans or low-fat cheese, fruit
Evening Meals
Chicken tacos made with one chicken breast stir-fried in Old El Paso mild or hot sauce,
two taco shells filled with lettuce, tomato, onion, topped with 1 tablespoon guacamole or
1 tablespoon Greek yoghurt.
One shrimp or chicken chop suey (individual portion) from Chinese takeout
One medium salmon steak, grilled or dry fried, handful boiled new potatoes, 4
tablespoons peas or petit pois, 1 tablespoon hollandaise sauce or light mayonnaise
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One Weight Watchers Beef Lasagna, mixed salad
One individual or half of a two portion Margarita pizza
One individual frozen cod fillet in bread crumbs, grilled, one 3.5 oz/100 g pack micro
fries heated in a microwave or individual portion of fries baked in oven, 3 tablespoons
peas or petit pois
Two egg omelet cooked in nonstick pan with a little oil spray and filled with 2
tablespoons chopped ham or grated half fat cheese, one individual pack micro fries or
individual portion of fries, salad
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Sugar Junkie Plan
So you want to lose weight but the problem is that you can’t live without chocolate,
candy or your regular cookies and desserts. Most diets or slimming plans don’t allow
those foods and so you don’t even try to lose weight.
Here’s the good news: sugary, sweet foods are healthy in moderation. According to the
experts, up to 10% of our daily calories can come from sugars. On a weight loss plan
like this, that means you can have 130 calories’ worth or up to 1.2 oz/35 g of sugar a
day.
Unfortunately, sweet foods are also frequently high in fat and it is that fat content which
gives nutritionists cause for concern, especially as it is often saturated fat which is
linked with heart disease.
A reasonable target for your daily fat intake is 30% of the total calories you consume.
On a healthy eating plan such as this that means 390 cal worth of fat and around 1.5
oz/43 g.
In this plan you’re given a weekly allowance of 1400 cal or an average of 200 cal per
day for sweet or fatty foods. You will see that you can have up to 4 sweet snacks per
day on this plan and this is because the rest of your daily diet is low in fat and sugar.
This means that eating your treat foods is fine so long as you stick to the rest of your
balanced diet and keep to these four easy steps to tame that sweet tooth:
1. Keep up your blood sugar
Low blood sugar, and its side-effects, can make you feel weak and tired which will have
you reaching for those high fat and sugar snacks. To prevent this happening you need
to eat little and often which is why this plan gives you three meals and one healthy
snack a day as well as your sweet treats.
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Ideally you should aim to eat breakfast between 8 and 9 a.m., lunch between 12 and 1
p.m. have your healthy snack at around 4 to 4:30 p.m. and your evening meal between
7 and 8 p.m. If there are particular danger times of day when you may be tempted to eat
more than adjust those times accordingly.
In between meals you can snack on any of the unlimited items listed and you also have
your daily sweet treats. It is very important that you do not eat high sugar sweet treats
on an empty stomach or when you haven’t eaten for a while. Try to eat them with a
meal or snack or soon after a meal or snack. That way you will not eat more than you
planned and you won’t exceed your weekly allowance.
The meals and snacks within this plan are high in foods which take a long time to be
absorbed into the bloodstream and therefore keep you feeling full for longer and those
blood sugar levels even.
It is important that you eat everything you’re allowed on the plan so that you achieve a
balanced diet and help to diminish those sugar cravings. If you do get a craving for
something sweet do not snack on a high calorie candy bar outside your weekly
allowance but have an extra healthy snack such as an apple, an orange or some dried
fruit.
2. Stay positive
It’s important to approach this eating plan with a positive and healthy attitude and to
understand that you really are not going to die if you eat less candy or sweet treats than
normal. That healthy attitude includes paying more attention to what you put in your
mouth and body, as well as noticing likely times and situations when you would indulge
in something sweet so you can put an alternative strategy in place.
It’s a good idea to think up at least 10 alternative strategies now to indulging in sweet
foods when you’re bored or need comfort or whatever your particular trigger might be.
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These should be easy, instant and inexpensive things such as phoning a friend, going
for a walk, taking a bath, doing some gardening, watching a favorite movie and so on.
It’s important to plan your shopping and only buy the items you need for your meals and
your sweet treats. If you have a family and they, too, are sugar junkies then there is no
harm in them cutting down as well. If they really insist on their own extra sweet treats
tell them to buy and eat them outside the home.
3. Ditch the guilt
It’s important that you learn to enjoy every last mouthful of food and you can’t do that if
you feel guilty about what you are eating. Never forget that on this plan your sweet
treats are allowed and even included within your diet and you are to enjoy them every
bit as much as you would if they were forbidden.
You could even plan each day when you’re going to have your sweet treats, and look
forward to them, while telling yourself that you deserve them. This is especially
important if you have been living with a binge/starve pattern which means you start a
strict diet or even fast and find after a few days that you give up and binge on all your
favorite foods again. You then feel guilty, starve yourself again, give up and binge again
and so on.
By thinking of your sweet treats as something to enjoy you will be able to retrain
yourself to think of any treat as simply part of your regular diet. This turns them into a
food that is no more or less important to you than vegetables, meat, bread or milk but
simply a part of a healthy, varied eating plan. When you get to that stage you are in
control of your sweet tooth rather than the other way around.
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4. Get a life
That’s not meant to be insulting but simply to teach you that you can have a happy life
without sweet foods or by including them in moderation. I have created this plan
because I would far rather you lose weight and still indulge in your sugary treats than
remain overweight and not try at all because you cannot live without them.
Many people have found, by following this plan, that they actually crave sweet foods
less and less. This is partly because they are eating a more balanced, healthy and
varied diet. If you keep a food diary alongside this diet and notice what is happening
day-to-day when you are on it, you will also soon realize that sweet treats have been
taking the place of other things such as exercise, activity, fun, friends, or even just time
to be yourself.
They may even have been replacing taking action to sort out problems such as
relationship difficulties, stress or lack of confidence. It is all too common to turn to sweet
foods when life throws up a problem but this is, in fact, the last thing you need to do.
Follow this plan and you will find some healthier alternatives.
Unlimited Foods
Every day on this plan you can have the following items in addition to what is already
listed:
Drinks: water, mineral water, tea or coffee (black or with milk from your daily allowance
and, if you are using sugar, as part of your daily treat), herbal teas, unsweetened fruit
teas, low-calorie squashes. If you absolutely have to drink diet fizzy drinks then do so in
moderation.
Foods: salad vegetables, leafy green vegetables.
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Sauces and spices: fresh or dried herbs and spices, lemon juice, lime juice, light soy
sauce, miso, tomato purée or paste, vinegar, oil free dressings.
Milk allowance: You have a daily allowance of 8 ½ oz/250 ml of skim milk or 6 ½
oz/200 ml of 1% fat milk to add to tea or coffee or to drink on its own. You can substitute
soy or nut milk if required. If you do not drink milk, have one small pot of natural low-fat
yoghurt instead for the calcium content. Milk for your breakfast cereal is in addition to
this allowance.
Sweet treats
Each week you have your allowance of 1400 cal allotted to your sweet treats. Ideally
you should spread this out over the week as 200 cal a day. Here is a list of suggested
sweet snacks that you can enjoy along with their calorific value so you can easily see
how you want to use them within your allowance:
50 cal or less
Three rounded teaspoons of sugar to use in tea or coffee
One crisp bread spread with 2 teaspoons of chocolate spread (any variety)
One instant low-fat hot chocolate (any variety)
One small packet sugar free Jell-O/jelly
One Yoplait Frube or own brand equivalent
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100 cal or less
One 2 pack Weight Watchers cookies, any variety
One small Kit Kat bar
One crumpet or muffin spread with low sugar jam or jelly
One small pot low-fat custard
One small pot low-calorie chocolate mousse
One Haagen-Dazs frozen yoghurt bar, any flavor
One small ice pop/lolly
150 cal or less
One small cupcake with a moderate amount of frosting
One small pot creamed rice or custard (full fat)
One small bar Cadbury’s Turkish delight
One multigrain or fruit bar
One cake bar
One almond slice
One large or two small cookies
200 cal or less
One small chocolate bar (two squares across)
One Aero bar
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One Crunchie bar
One Cadbury’s crème egg
One Wispa bar
One Milky bar
One Choc Ice
One small ice cream cone
One individual Weight Watchers cheese cake
Daily Meals Choose one from each section.
Breakfasts
1 oz/25 g corn flakes with 4 oz/125 ml skim milk and 1 ½ oz/40 g of dried apricots or
cranberries, chopped in
One slice bread or toast spread with low sugar jelly, one diet fruit yoghurt, one nectarine
or Satsuma
1 oz/25 g wholegrain cereal with a 4 oz/125 mil skim milk and one medium banana
One large banana and one 8 oz/200 g pot low-calorie banana, vanilla or natural yoghurt
One multigrain breakfast bar, one low-fat fromage frais
1 ½ oz/40 g no added sugar or salt muesli with 3 ½ oz/100 ml of skim milk and a pear or
apple
2 to 3 large tomatoes halved and grilled or dry-fried in a non-stick frying pan with oil
spray, served on two slices of toast with half a level tablespoon grated Parmesan
cheese sprinkled on top
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Lunches
Sandwich made with two slices of brown, white or wholemeal bread spread with 1 ½
oz/40 g low-fat soft cheese and unlimited salad, one apple
One bowl minestrone or country vegetable soup, one slice bread, one kiwi fruit or
Satsuma
8 oz/200 g baked beans on one slice of toast, one orange or two Satsumas
One small whole meal roll spread with low-fat mayonnaise or spread, filled with two
slices cooked chicken breast (no skin), unlimited salad, one medium slice of melon
One large pitta bread filled with 3 oz/50 g of hummus and unlimited chopped salad
items to include cucumber, peppers, onion, celery and tomato according to taste as well
as lettuce, one apple
One small can tuna in water or brine, drained and mixed with 3 oz/50 g canned drained
butter beans, one large sliced tomato, three chopped spring onions, oil free dressing,
served with one slice of bread
Rice salad made with 6 tablespoons cooked rice, 3 oz/50 g chopped cooked chicken
breast, half a chopped apple, three chopped dried apricots, unlimited chopped
cucumber, tomato, celery, spring onions, and peppers, tossed in oil free dressing, one
medium banana
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Evening meals
3 ½ oz/100 g salmon fillet or steak cooked without fat and served with 4 oz/125 g new
boiled potatoes, medium portion green beans and broccoli, one apple
One medium baked potato served with 4 tablespoons baked beans and 1 ½ oz/25 g of
low-fat, grated mozzarella cheese, salad
Omelet made with two medium eggs cooked in a nonstick pan sprayed with oil and filled
with chopped mushrooms, one small wholemeal roll, salad, one 8 oz/200 g pot low-fat
fruit yoghurt
One medium baked potato, one medium chicken breast baked in foil with lemon juice
herbs and seasonings, 3 tablespoons sweet corn, unlimited leafy green salad
3 oz/50 g (dry weight) pasta, cooked and topped with 4 tablespoons ready-made Italian
tomato sauce and 1 tablespoon grated Parmesan cheese, large side salad, one apple
One Weight Watchers 14 oz/400 g Tagliatelle Carbonara, large mixed salad
One medium turkey fillet, sliced and stir-fried with thinly sliced fresh vegetables in 1
tablespoon oil, 1 tablespoon light soy sauce, 1 tablespoon hoisin sauce and chicken
stock added as necessary, served with 3 tablespoons cooked rice
Healthy Snacks
One large banana
One large apple
4 oz/125 g pot bio yoghurt, low-fat, any flavor
½ oz/15 g shelled sunflower seeds
1 tablespoon hummus on one crisp bread
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1 ½ oz/40 g Tzatziki served with crudités
One mini pitta filled with salad items and oil free dressing or balsamic vinegar
Five dried apricots and one apple
One low-fat fromage frais, one Satsuma
One small apple, one orange
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The E Factor
In order to help lose those pounds and keep them off, you are going to need to take
more exercise. Most of us seem to find any excuse not to exercise but the truth is that
this is vital for your long-term health as well as your appearance and self-esteem.
Exercise burns up calories and if you are going to lose 10lbs in a month then at least 2 -
3lbs of that should be due to weight lost through increased activity rather than simply
eating less.
Exercise also improves your appearance by toning up any flabby bits while at the same
time improving your energy levels, mood, brainpower, concentration and posture. In
addition, it has an anti-ageing effect by improving the condition of your eyes, hair and
skin.
All of us can find time to exercise if we really want to and you need to include both
aerobic exercise to get your heart and lungs fit and burn calories as well as
strengthening, toning and stretching exercises to improve your flexibility, posture and
appearance.
To burn off 2 - 3 pounds in a month through exercise, in addition to the weight you lose
through eating less, you need to burn off ½ to ¾ of a pound a week. This means
burning off around 1700 - 1900 extra calories per week which is, on average, an extra
250 cal a day.
Below is a list of different ways to burn up your daily 250 cal and you will need to mix
and match these every day in order to get both aerobic and stretching/toning exercise.
You need at least three blocks of aerobic exercise every week, spaced out evenly,
fitting in additional activity in between.
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Activities
The following activities are for people who are already reasonably fit:
Running for around 22 minutes
Cycling at racing speed for around 22 minutes
Squash for around 18 minutes
Swimming front crawl for around 28 minutes
Hill climbing for around 30 minutes
Jogging for around 32 minutes
Cross-country skiing for around 32 minutes
Kickboxing for around 35 minutes
Cycling fast for around 38 minutes
Football for around 38 minutes
Rugby for around 40 minutes
Rollerblading for around 50 minutes
The following activities are suitable for most people:
Stair climbing or stair machine for around 25 minutes
Circuit training for around 30 minutes
Swimming breaststroke for around 32 minutes
Walking uphill for around 33 minutes
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Fast walking for around 40 minutes
Aerobics class for around 40 minutes
Table tennis for around 55 minutes
Slow cycling for around 60 minutes
Good stretching and toning exercises include yoga, Pilates, ballet, as well as
specialized stretch and tone classes.