Читать книгу Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set - Joanna Hall - Страница 42

Today’s mantra: I feel in control.

Today’s step target: 10,000

Tip/testimony from volunteer: The hardest recommendation to follow for me was to exercise. I now exercise every day for at least 30 minutes, including a speed walk/jog first thing in the morning. That alone means I start the day with a strong sense of positive achievement. Vanessa, 55

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water apricot and banana smoothie: soften 6 dried apricots in boiling water, then place a ripe banana, a 4oz pot of natural yogurt, a spoonful of honey and ⅔ cup semi-skimmed milk into a blender, add the softened apricots and blend until smooth
Mid-morning spruce juice	choose a juice from those listed
Suggested activity zone	20-minute walk (step target 2400)
Lunch	1 glass of water
	a lunch from the options suggested on pages 71–9
Mid-afternoon	2 glasses of water
snack	a snack from the options listed
Suggested activity zone	30-minute walk (step target 3600)
Satisfying soup	1 bowl of FOG or Immune-boosting soup
Dinner	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	15–20-minute walk (step target 2200)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

EAT TO GET SLIM

If you’ve followed the plan correctly it’s likely that you haven’t felt hungry. You may even have felt tempted to skip your spruce juice or miss out an afternoon snack. After all, the more calories you can cut, the better, right? Wrong! The very process of digestion actually increases your metabolism and contributes significantly – roughly 5 percent – to your daily energy expenditure. So skipping meals and snacks denies your body the chance to rev up its metabolism in order to digest them. If you feel over-full and really don’t want to eat as much as is suggested, try reducing the amounts at all meals rather than cutting out specific ones altogether.